Last weekend (and where I am writing this article), I had the joy of leaving Castle Point for the first time in over a month. As much as I love being at Stevens—the views, the people, the things to do—being home has a certain allure. For one, Connecticut’s quietness and natural beauty are a stark yet welcome change of pace from the loud and busy Hoboken/New York atmosphere. This little getaway serves more purposes than visiting home; it is a good break from the pressures of school and a nice recharge to prevent autistic burnout. So, as I enjoy the sounds of songbirds instead of helicopters, let’s go over a quick lesson on autistic burnout.
Although they are related, burnout and autistic burnout are a little different. Everyone can experience burnout, whether from working too much or not having self-care, and it is crucial to prevent burnout. However, autistic burnout is more specific and relates more to the extra effort individuals with autism need daily to survive in a neurotypical world. The definition of autistic burnout is “a syndrome conceptualized as resulting from chronic life stress and a mismatch of expectations and abilities without adequate supports.” In simple terms, it is the result of individuals with autism needing to mask the stress of not understanding social cues and a lack of support in day-to-day life.
Autistic burnout can look different in different people. Typically, there will be chronic exhaustion, a reduction in social interactions, and being more removed from one’s environment. When I experience autistic burnout, I notice that everything annoys me (even stupid things like the wind), I’m tired all day but then can’t go to sleep when I get into bed, and I can’t seem to focus (on work, my routine, or even mindlessly scrolling TikTok).
While autistic burnout is hard to deal with, there are ways to overcome it and get back on your feet. The most important part is to take the time you need, whether it be a weekend, a month, or a couple of years, for more severe bouts. One strategy that works for me is social isolation, which lets me not have to mask or mirror those around me or work to figure out all of the social cues I am missing. Another is an extreme self-care day: sleep all day, have a lovely, big, late brunch, take a bath, and sit outside in the sun (even though it makes me sound like a lizard).
Although most people with autism would rather not see anyone when they are recovering from burnout, there is a lot that neurotypical individuals can do to help reduce the pressure and stress that can lead to autistic burnout (and a lot is pretty simple). A big one is to ensure there are environments friendly to those with autism — low stimulation and quiet spaces, clear communication, and avoiding inherent biases like assuming if someone doesn’t speak up, they don’t have anything to say, assuming that everyone is comfortable in a space (office, classroom, etc.), and even some subconscious over-stimulating things like overly fragrant perfume or lotion or even noisy clothing.
Autistic burnout can be brutal, but there is always tomorrow! For those who might struggle with autistic burnout, take the time you need to recover. For those who don’t but want to help, you can! And for everyone, the best way to learn and be a better ally or better at overcoming autistic burnout is simple: reach out and learn more!
