Autistic Burnout: What Defines a Good Day?

Keeping this post short, as you might be dealing with autistic burnout like I am and need a quick read to understand what the heck is going on, or perhaps just seek some acknowledgment because it's been a while since we've had a good day and are starting to forget what this looks like.

Defining a Good Day During Autistic Burnout

What defines a "good" day? This is one of the most challenging questions I encounter during autistic burnout, as our internal compass is completely off, leaving us without our usual sense of direction in daily routines, our ability to function at full or partial capacity, and, even worse, in life itself. The concept of a "good day" can seem elusive and almost unattainable when you're in the grips of such overwhelming fatigue and sensory overload during autistic burnout. Activities that once provided purpose, joy, or satisfaction now appear as daunting tasks demanding an immense amount of energy to complete.

Reframe a New Normal

During this testing state of burnout, I've discovered that the most effective approach is to reframe and set a new definition of "normal" when it comes to what constitutes a "good" day. This redefinition involves rebooting the entire system of how we measure our daily experiences and performance. Instead of holding ourselves to the standards we previously set, it can be liberating to let go of the conventional metrics of success and concentrate on the small, incremental steps that indicate progress, no matter how minor they may appear.

What's Performance?

In fact, we can actually forget about the word "performance" and the associated pressures for a while. Instead, let’s shift our focus to the daily efforts at a molecular level, appreciating even the simplest actions as meaningful achievements. For instance, today I brushed my teeth, and despite the daunting sound of the toothbrush, I didn’t let that deter me from finishing the task. This small victory is a testament to my resilience, and it’s important to acknowledge it as part of my new normal.

Even Little Care is Still Care

Similarly, I took a shower today. The temperature difference between being dressed and undressed increased my sensory sensitivity, something I discovered is a common challenge during periods of autistic burnout. Despite this discomfort, I ensured it didn’t hinder my self-care routine, which is fundamental for my wellbeing. Another example is dealing with the sunlight that seems excessively bright even in the middle of winter; instead of succumbing to discomfort, I accepted it and closed the blinds to make the environment more comfortable.

Small Plus Small Equals Great

All of these seemingly small accomplishments could also represent your new normal. The key point here is to avoid criticising yourself if you’re not able to do much due to depleted energy levels or if you can't carry on with your routine because of sensory overload. It's also perfectly okay if you find it difficult to perform even basic cognitive tasks, like recalling a word or adding numbers, as your cognitive function may have declined during this challenging time.

Good Enough Is the New Amazing

It has taken me a considerable amount of time to even express these thoughts and feelings, let alone to think about regaining my previous abilities. The path through autistic burnout can be isolating and frustrating, but it's important to recognise that it's a part of the experience and treat ourselves with kindness during this process. For now, focus on defining your new normal each day. Embrace the small victories, adjust your expectations, and allow yourself the grace to navigate through this challenging period at your own pace. Every little step counts, and redefining what a good day means for you can be a powerful tool in reclaiming your sense of self during these difficult times.

Reframe the Narrative: Appreciating the Mundane

Much like experimenting with a new "normal" and establishing a refreshed "standard" in our lives, I've discovered that my natural ability is a valuable ally in appreciating the everyday mundane. This trait has helped me navigate numerous challenges, and once again, it proves to be my best friend in my recovery from autistic burnout. This approach of finding joy in the small, often overlooked aspects of daily life provides stability and comfort amid the chaos of autistic burnout.

Fur Baby: King of Cuddles

For instance, one of the most comforting experiences comes from the incredible softness of my fur baby. There is something deeply soothing about being able to share warmth with my baby, especially during burnout when I find myself struggling to regulate my temperature. Cuddling with my furry baby not only offers physical warmth but also creates an emotional cocoon that helps to ease the overwhelming sensations that come with burnout. This connection creates a sense of safety and reassurance, reminding me that I am not alone in my struggles. The simple act of spending time with my fur baby, feeling the softness of their fur against me, becomes a grounding ritual that helps me reconnect with my body and the present moment.

Stim to My Heart's Content

Additionally, I find immense joy in discovering textures that captivate my senses. Interacting with materials that encourage tactile exploration enables me to indulge in cycle of sensory engagement and stimming, crucial for my sensory regulation. Whether it's the softness of a plush blanket or the intricate surface of a weathered seashell, these textures offer a repetitive satisfaction that grounds me in the present moment. I find myself stroking these textures repeatedly, as each touch sends ripples of calm through my system. This repetitive action becomes a form of self-soothing, a method to transform my sensory overload into something manageable and fulfilling.

Nature's Show Down

Another aspect of my daily appreciation involves taking slow walks in the park when I'm able to, admiring the intricately detailed and vibrant colours of the autumn leaves as they transition from green to shades of gold, orange, and crimson, which are nothing short of breathtaking. As I stroll along the pathways, I take the time to notice the way the filtered sunlight streams through the branches, casting dappled shadows on the ground. Each leaf seems to tell a story, and I find calm in capturing these fleeting moments of beauty. This mindful engagement with nature helps me to slow down, breathe deeply, and appreciate the world around me, creating a sense of tranquility that is often elusive during periods of burnout.

The Crunchy Time Capsule

I've started to rekindle my childhood taste buds, exploring the snacks and small eats that once filled me with joy. These nostalgic flavours connect me to happier times, allowing me to rediscover the simple pleasures of life. Whether it's the crunch of a favourite rice cracker that I cherished during my childhood, or the warmth of a homemade treat that reminds me of family gatherings, each bite transforms me back to familiar times. Reviving these food experiences not only satisfies my cravings but also nourishes my spirit, enabling me to reignite pockets of happiness and combat the heaviness during autistic burnout.

Rewriting the Narrative

Embracing the everyday mundane through these various avenues has become a vital part of my recovery process. By focusing on the softness of my fur baby, the textures that satisfy my stimming needs, the beauty of autumn leaves, and the flavours of cherished snacks, I'm able to create a sense of appreciation that helps me navigate the complexities of autistic burnout. These small yet meaningful details remind me that, even amidst struggles, beauty and joy can still be found in the world around me. By relying on my resilience and autistic joy, I transform what could be a daunting experience into a chance for recovery and self-discovery. And hey, even if none of the above happens, it can still be a good day—because sometimes all it takes is a little narrative shifting.

What defines a good day for you? How do you combat autistic burnout? What have you come to appreciate?