Recognising Signs of Autistic Burnout and Recovery Strategies: Overcoming the Invisible Struggle

Autistic burnout is a silent battle many autistic individuals experience; it's a deep state of physical, mental, and emotional exhaustion. Much like that moment we realise our phone battery is at 1%—except instead of a quick charge, we're left searching for a socket in a forest of confusion and social interactions. It's not just fatigue; it's a powerful internal battle filled with overwhelm, a deep sense of loss, utter depletion, and a decline in functionality.

Recognising the signs of autistic burnout is crucial; it enables us to manage the experience more effectively. Think of it like spotting the difference between "I’m just tired" and "I’m about to become a zombie." By understanding the signs, we autistic warriors can regain control over our lives. This understanding is also beneficial for friends and family, meaning they can offer practical support—like sharing a cheat code in a game, but instead of extra lives, we simply need to recharge in our unique way to recover. This could involve comfy sweatpants, quiet snacks, cozy blankets, a series of naps, or some quality time with our favourite wall.

Many people may not fully grasp autistic burnout, so keep in mind the experience is more than an invisible struggle; it’s an epic quest for balance in our physical and mental health, emotional comfort, and tons of special interests (yes, we are experts in the fine art of collecting interests). In this post, we'll dive into the causes of autistic burnout, recognising the signs and explore recovery strategies. Plus, there might even be a few laughs and some seriously cozy vibes along the way! Let's increase awareness and support each other, one snack at a time.

Understanding the Causes of Autistic Burnout

Autistic burnout arises from a complex interplay of different factors, and understanding the subtle elements that contribute to this condition is crucial. This state can be triggered by a multitude and cumulative situations that, while seemingly mundane to some, can demand considerable efforts from autistic individuals. Below are examples of real-life scenarios that might unexpectedly cause an unscheduled break for our brain, resulting in autistic burnout.

Prolonged Stress:

• When work seems like an endless survivor challenge, with demanding tasks, tight deadlines, excessive workloads, and a shortage of team members.

• Ongoing personal issues that are so dramatic they could make Shakespeare cry—complete with misunderstandings, monologues, and the occasional tragic death of our last good mood.

• A social battery that’s so overcharged it’s practically a fire hazard, leaving us wishing everyone could just appreciate our love for Netflix and snacks in solitude.

• Crowded grocery shopping trips that turn us into players in an ice hockey game, where dodging shopping carts and navigating the produce aisle becomes a full-contact sport.

• The dreaded health concerns that pop up like unwanted ads, reminding us that our body is not a temple but rather a somewhat neglected amusement park.

Uncertainty and Obstacles:

• When our usual work place is blocked, forcing us to take a "scenic route" on a crowded bus that feels more like a detour through the Bermuda Triangle.

• Construction at home without comfort and Wi-Fi for weeks hinders our ability to perform tasks and daily routines, making us feel like cave people trying to start a fire with sticks. "What do you mean I can't Google it?"

• The home renovation project has halted, as the builders have abandoned the job. There's no access to water, electricity, or heating, and building waste along with construction tools are scattered everywhere, causing us to stumble both literally and metaphorically—cue the dramatic music!

• A shift in dynamic due to a profound realisation of unhealthy relationships and unrealistic expectations can truly disrupt established routines and comfort zones, turning our world upside down.

• Finally on holiday, but a storm has recked the rental home, the car has a flat tyre while driving down the motorway, our high-school French is failing us, and we're late for the last ferry home.

Sensory Overload:

• Accumulating sensory sensitivity in daily life, such as construction noise that sounds like a symphony of runways at Heathrow airport, bright lights that could pass for a UFO landing, unwanted contact that feels like a hug from a cactus, and intense scent of aftershave that could knock out a mammoth.

• Entering a shopping centre can feel like stepping into a sensory buffet where we’re served a month’s worth of sensory inputs in 10 minutes—our brain is basically screaming, "I didn't sign up for this all-you-can-eat chaos!"

• Opening our inbox to find 100 unread emails makes our brain respond with, "Nope. I’m out!" faster than a magician disappearing in a puff of smoke.

• Trying to watch a movie while also hearing the neighbour’s kids scream as if they're auditioning for a dramatic musical and loud music blaring from a parked car outside. It’s similar to living in a live-action remix!

• The texture of clothing causing intense discomfort or food textures that lead to nausea, making us feel like we're in a game of "Is It Food?"

Overstimulation in Social Settings:

• Being in a crowded social environment, interpreting the myriad of small talks, social cues, and body language is like trying to watch 10 different TV shows at once.

• When our family insists on taking a group photo, and we suddenly experience a Chandler Bing moment, unsure of how to look directly at the camera.

• When someone asks us to explain our business in detail, and we realise we’ve entered a TED Talk without a microphone.

• The effort required to understand and respond to the intense emotions of others can be draining, like a car battery being drained after leaving the lights on.

• Work social events where we're expected to make an impression, yet we insist that talking to a CEO is no different from chatting with the friendly person who organises snacks for our break rooms.

Autistic Masking and the Pressure to Conform:

• The societal pressure to conform to neurotypical standards often feels like trying to fit an octagon into a triangular hole while blindfolded.

• Masking our autistic traits to navigate social interactions is akin to trying to hide Nemo among a group of sharks—good luck with that!

• Adopting behaviours that are deemed more socially acceptable, such as pretending to enjoy small talk when inside we’re calculating how many minutes until we can escape.

• Constantly monitoring our composure feels like being a surgeon who forgot to practice and is now just hoping for a miracle—"Please, just let me not accidentally remove the wrong organ!"

• Suppressing and disconnecting from our true identity is similar to Joy suppressing Anxiety in Inside Out—the result is simply chaos, with a side of "What is happening?!"

Emotional Labour and Dysregulation:

• The magical world where feelings are managed, and everyone is expected to be a mind reader.

• Imagine needing a GPS to decode our partner’s feelings. "Recalculating… 500 miles from empathy!" Meanwhile, we're just eager for straightforward directions out of the emotional gridlock.

• Relationships resemble a fancy restaurant with a menu full of emotions. Today’s special is "Overwhelmed with a side of Confusion. Would you like that with a drizzle of Anxiety?" Don’t forget to ask for the emotional prawn crackers—they're free, but they come with a hefty serving of guilt!

• Carrying emotional labour is like lugging around a backpack filled with bricks. "Oh, you want me to carry your emotions too? Great, let me just add that to my collection of heavy emotional baggage!"

• Expressing emotions can feel like playing charades with someone who doesn't know the rules. "Is it a movie? A book? A feeling? Nope! We then decided hoarding our emotions is the best answer until we’re completely overwhelmed!"

Life's Demands vs. Support:

• Adulting is like trying to fold a fitted sheet—it's never perfect, yet we all pretend we have it under control. Support? A how to YouTube video.

• Running a business is comparable to an endless game of Whack-A-Mole—just as we fix one issue, another pops up to hit us on the head. Support? A motivational poster that says, "Keep Calm and Carry On!"

• Maintaining health is akin to booking a last-minute holiday—good luck! We get a salad, and suddenly we’re craving for fried chicken as if it's the last crispy treat on Earth. Support? A fitness app that sends daily reminders.

• Managing finances is like a horror movie—exciting but terrifying! Support? A banking app that suggests the best credit card each time you open it.

• Family pile guilt on us like rain in a typhoon—no umbrella in sight. Support? Other family members join in the fun, creating an epic guilt trip.

Overview of the Causes of Autistic Burnout

Autistic burnout can be triggered by accumulation of the complex experience in our everyday—imagine our brain deciding to taking a spontaneous holiday, but instead of relaxing on a quiet beach, it lands in the middle of a sensory overload theme park where all the rides are shut down. It’s a delightful mix of prolonged stress, uncertainties, sensory overload, social interactions, autistic masking, emotional labour, and inadequate support.

Identifying these circumstances in our daily lives is crucial for building empathy and support for ourselves. Autistic burnout can sneak up on anyone on the autism spectrum, having a significant impact on mental health and wellbeing. It doesn't present as just one single event but rather manifests as a gradual decline in functioning, independence and quality of life. Additionally, autistic burnout can persist for months or even years.

By recognising the unique efforts of autistic individuals, we can create more inclusive environments that provide the necessary breaks and accommodations to help reduce the risk of burnout. We're not asking for rockstar treatment, just for our basic needs to be met—like a dog expecting ear scratches as a basic right. After all, we all deserve a little understanding, a safe space, a comfy chair, and maybe even a snack break now and then. Some of us would benefit from a reminder, as we may not instinctively know when it's time for pampering like dogs do.

What’s the Difference Between Autistic Burnout and Fatigue?

Unlike fatigue, which may simply require a good night's sleep and a spa retreat, autistic burnout can lead us, autistic warriors, to feel disconnected from ourselves and our surroundings. This intense state affects every aspect of our existence—psychological, physical, and emotional—culminating in a whirlwind of crisis that makes a hurricane look like a light drizzle.

Research indicates that approximately 80% of autistic individuals have experienced autistic burnout at some stage in our lives. That’s right! It’s like the exclusive club nobody wants to join, but somehow, the membership is still booming.

Over time, we autistic humans may find our mental and emotional resources completely depleted during autistic burnout, leading us to feel overwhelmed and see giving up on life as an easy escape. Autistic burnout can lead to a prolonged phase of lost identity, reduced independence, difficulty in self-care, poor mental and physical health, which may require a recovery period ranging from several months to years. So, in the spirit of solutions and catchy slogans—recognise the signs and take a break, you wonderful humans.

Signs of Autistic Burnout

Recognising the signs of autistic burnout can be complicated, as many indicators may resemble those of other mental health conditions. Here are some important signs to watch for, allowing you to identify autistic burnout before it escalates into a full-blown crisis.

1. Heightened Sensitivity to Sensory Input

Congratulations! You've reached maximum sensitivity! Bright lights or loud noises can become sources of pain.

Emotional Rollercoaster: 

You're now an emotional sponge, soaking up tears like a pro. That heartwarming YouTube video about a sad puppy in a shelter? You're already planning its birthday party, and trust me, it doesn’t even know you exist!

Foodie Fiascos: 

You taste the difference between organic kale and the regular stuff. You’re now a food critic, swirling your greens like fine wine. "Ah yes, it has hints of… despair and a touch of overpriced!"

Music Producer:

Suddenly, the sound of a pin dropping feels like an opportunity for a remix. You must record it to prove its existence! "Hey guys, check out my new track: Pin Drop Symphony in A Minor. It’s a real hit!"

Super Sight:

Colours are now so vivid they could put a rainbow to shame, and sunshine has become your nemesis in the age of vampires. You’ve started wearing sunglasses indoors, claiming it’s a fashion statement. My optician actually told me that my glasses prescription improved significantly.

Fashion Choices: 

You can only wear soft cotton, as anything else feels like a thousand tiny hedgehogs hugging your skin. You’ve become a walking advertisement for the softest fabrics known to humanity. "If it doesn’t feel like a cloud, I’m not wearing it!"

Nature Lover: 

You can’t take a walk without sensing every leaf’s existential crisis. "Why are we green? What is the meaning of my patterns?" You end up having deep chats with trees, and they're thinking you're a bit weird.

2. Extreme Autistic Fatigue

Extreme autistic fatigue is like being a marathon runner who accidentally signed up for a triathlon, only to realise they've forgotten how to swim, cycle, and even walk in a straight line!

Sleepy Sloth:

No amount of rest seems sufficient; even a sloth might glance over and say, "Hey buddy, how about we just hibernate for a decade?"

Couch Potato:

You've evolved from being a couch potato to actually becoming part of the furniture. Your dog naps on you as if you're a new cushion, and you’re starting to wonder if you should start charging for rent!

Everest Challenge:

Every task feels like an expedition to Everest; suddenly, walking to the snack cupboard seems like climbing a mountain. "Do I really need that snack? I might need an oxygen tank!"

Silent Monk:

The only persona you can embody is a silent monk, because even the thought of speaking leaves you gasping for air. "Namaste... and please, let’s be quiet."

What is activity?:

Oh, you mean that thing that happens to others? I’m on a strict diet of doing absolutely nothing—it's all the rage! I even have a certificate for it; it’s called Master of the Sofa!

3. Withdrawal from Social Activities

As autistic individuals, we often prefer not to be the centre of attention during social gatherings. However, during autistic burnout, the desire to withdraw from social situations is undeniable. Activities that were once enjoyable might now feel draining, causing us to isolate from close friends and family. The most sensible response is to retreat, much like a hermit crab seeking refuge in its shell—ideally one equipped with Wi-Fi and a lifetime supply of snacks.

Social Battery Drain: 

You’ve reached a level of social fatigue that even your introverted friend would say, "Whoa, slow down there, party animal!"

It's Not Personal:

Someone who was once sociable has now become a master at dodging social invitations as if they’re playing an intense game of dodgeball—except instead of balls, it’s awkward conversations!

Home Sweet Home:

Avoiding crowded places like the plague. Even the sound of someone chewing feels like fireworks setting off in your ear, and you’re just waiting for the grand finale to end your sanity.

Small Talk? No, Thanks!:

Engaging in small talk is like trying to swim in a pool filled with jelly—sticky, uncomfortable, and you’re not quite sure how you got there.

Con-ver-sa-tion:

You've listened to the same sentence 17 times, yet all you recall is that it included the word "the"—and now you’re questioning if "the" is even a real word anymore.

4. Cognitive Overload

Welcome to the delightful chaos of "Cognitive Overload", where your mind resembles a computer swamped with too many tasks—simultaneously playing concentration games, streaming life, processing information, and trying to remember your own name! Spoiler: it’s probably something like "Error 503: Name Unavailable."

Function Freeze: 

When you're staring blankly at a wall, it's not deep contemplation of life's mysteries—you're probably just trying to recall where you misplaced your abilities.

Random Thoughts:

One moment you’re considering the meaning of identity, and the next, you’re curious if penguins have knees. Fact: they don’t!

Inability to Multitask:

You try to cook, clean, and answer emails, but end up burning the rice, losing the duster, and accidentally sending a work email that says, “Let’s taco ‘bout it”!

Decision Paralysis: 

Yogurt or bread. Why is breakfast so complicated? Choosing between two options can feel like deciding the fate of the universe.

Mind Dumping:

Your mind is purging all knowledge, leaving you feeling like you're walking around with your pants down. Great, now everyone can see your thoughts—and they’re all just dogs living their best lives!

Brain Fog: 

Your thoughts are as clear as mud, and trying to finish an email feels like a space mission. "Houston, we have a problem: I can’t recall if it was mars or existential dread!"

5. Physical Symptoms

Autistic burnout affects not just our mental state but also manifests physically, showing off its mighty power.

Physical Manifestations: 

You might feel like a test subject—moving slow, experiencing skin rashes, slurring words, and utterly confused about why there's so much wrong. You might even wonder if you accidentally signed up for an experiment in your sleep.

Chronic Headaches:

It feels like something is expanding inside your head, and all the thoughts are trying to out-shout each other.

Stomach Issues:

Your stomach might behave like it's auditioning for a zombie movie, with all its noises and movements, making you question if you’re part of the undead.

Muscle Tension:

You're so tense that with a bit more stress, you could probably compress coal into diamonds. If only there was a way to cash in on this stress—I'd be a millionaire by now!

Joint Sensitivity:

Every little movement feels like a session of Yoga gone wrong. Just trying to sit down can feel like a body popping competition, and let’s be honest, I didn’t train for this!

Sleep Disturbances:

Your sleep cycle might resemble a chaotic parade where every hour is a different mayhem. Good luck finding that calm!

6. Loss of Interest

If you notice a sudden decline in interest, remember: it’s not you, it’s burnout! A classic example of diminishing enthusiasm that would even alarm a sloth!

Lack of Special Interests:

What once nourished your soul is now just a dusty shelf of forgotten dreams and unfinished projects. Your interests have become mere echoes of aspirations—once vibrant and exciting, now simply vanished into oblivion!

Depleting Energy Levels:

You wake up with the energy of a sloth on a Sunday morning. Matcha? More like a sip of disappointment. You could probably power a small village with the sheer force of your "meh."

Who is Motivation?:

Your motivation has left the chat. It sent a text saying, "I’m out, good luck!" and leaving you to question if it will ever come back or if it’s off enjoying a tropical paradise with Wilson.

To-Do What?:

To-do list has become a "to-don't" list, and you’re now a champion procrastinator. "I'll get to it... eventually" has become your new life motto.

Faded Passion:

Yeah, that’s gone. Your enthusiasm has plummeted so low, it's below sea level, possibly serving as a fishbowl. Everything feels burdensome to engage with—like trying to free the Monkey King from beneath the Five Elements Mountain.

7. Increased Autistic Meltdowns and Shutdowns

Whether you’re experiencing a meltdown or a shutdown, remember: it’s just your brain’s way of saying, "I need a break!" So grab some snacks, watch your favourite show (it doesn't matter if you already seen it 10 times) and begin the recovery—because laughter is the best medicine (right after snacks, of course).

Meltdown Mode Activated:

Your brain has hit the panic button, turning you into a human tornado of feelings. Warning: nearby objects might be launched into orbit!

Shutdown Shenanigans:

When everything becomes too much, it’s as if your brain goes into sleep mode. Total shutdown, even the "please wait" spinning wheel is unavailable to signal anything.

Emotional Overload:

Think of it as your brain's version of a traffic jam—too many emotions on the road, causing everything to standstill. Just don’t forget to honk occasionally to show signs of life! If you see a road rage incident in your head, just laugh it off—everyone’s a little crazy in rush hour!

Unexpected Standup:

Sometimes, these moments turn into a comedy act "So, I finally walked out of the house, and BAM! Too bright! Cue the meltdown!" If only we could get a Netflix special out of it, right?

Intense Irritability:

You may become easily frustrated or overwhelmed by minor issues, such as a misplaced item. Suddenly, losing your favourite spatula feels like the universe has conspired against you!

Shakespeare Spillage:

If you find yourself mourning over spilled tea like it’s the end of the world, welcome to the club! Membership comes with free emotional rides.

8. Skills Loss:

Autistic burnout can interfere with everyday decision-making and problem-solving skills, making simple tasks feel monumental. This could mean struggling to choose what to do or forgetting important appointments that would normally be routine. Basically, your skills have packed their bags and gone AWOL. The black hole has worked its magic, consuming everything, including your ability to perform basic tasks, leaving nothing traceable.

Executive Functioning:

Planning your day? Forget it. You might as well be trying to plan a heist on a snack bank you’ve never heard of. "What’s a calendar again?"

Impulse Control: 

Thought about the word "control"? That thought just impulsively wandered off to join a circus.

Emotional Dysregulation:

Lost the ability to manage your mood and anxiety, and then anger intensifies feelings of isolation, making progress seem daunting. It's like diving headfirst into concrete without a safety harness—reality hits hard!

Focus:

What’s that? You might leave rice cooking for an hour only to realise the rice cooker was never turned on, or read the same paragraph 10 times and only retain "Step 1". Congratulations, you've unlocked a Professional Daydreamer level!

Communication:

Words escape you, causing you to rely on gestures that might confuse even an experienced mime.

Functional Memory:

You might recall every detail from a book read years ago but forget why you went in the kitchen. Oh, look! Your phone just reminded you to breathe. Thanks, phone! Almost forgot how to do that!

Decision-making? Impossible!:

Choosing between showering or eating feels like selecting a new political party—both are necessary, but one might just ruin everything. "Do I want to smell like a human or risk starvation? Tough call!"

9. Demand Avoidance

Your brain activates the emergency stop. You find yourself in a state of extreme avoidance, where even the most basic daily tasks seems as daunting as climbing Mount Everest in flip-flops.

Chores? What chores?:

The laundry has transformed into a stinky but cozy mountain range, and the dishes? They've formed a protective fortress.

Initiation:

Starting tasks is like convincing a cat to take a bath. You know it’s necessary, but getting it to budge is a challenge!

Mastering the art of procrastination:

You can now delay tasks with the finesse of a world-class athlete. Sign you up! You’ve got your eye on the prize, which is, of course, a nap.

Creating elaborate escape plans:

You can dodge responsibilities like a ninja in a video game. "Oh, you need me to take out the rubbish? Sorry, I just activated my invisibility cloak!"

Excuse Generator 3000:

Your excuse-making skills have reached a new level. "I can’t attend that meeting; my pet rock needs emotional support!" And yes, it’s a very sensitive rock.

10. Declining Mental Health

Mental health challenges can be silent threats that we might overlook, unlike a malfunctioning browser that shows error messages like "404: Motivation Not Found." These signs require careful observation to identify.

The Overthinking Olympics:

You’ve earned a gold medal in dwelling on that awkward moment from three weeks ago.

Restricted Eating:

Weight loss might start with "What can I eat that requires minimum effort?" The meal consists of a questionable selection of snacks that require zero cooking.

Situation Mutism:

Your brain decided to hit the mute button during social interactions. The classic "My mind is blank, and my mouth is on a break." scenario. You know, the one where you nod and smile while internally screaming, "Help! I’ve lost my ability to human!"

Life Rage:

At times, your brain feels like a pressure cooker ready to burst! Remember, yelling at your computer for freezing doesn't actually fix anything, but it can feel oddly satisfying—like a mini workout to perfect your pitch!

What’s a Schedule? Dilemma:

Who needs a schedule during burnout? Throw your calendar out the window and embrace the chaos. "Today’s agenda: Wake up, stare blankly at the wall, repeat. Thrilling!"

Guilt Trip Express:

Feeling guilty for not being productive? Hop on the Guilt Trip Express! It’s a non-stop journey to "I should be doing something, but I’m just here, breathing." Enjoy the ride of self-doubt and anxiety, complete with complimentary snacks of shame and a side of regret!

Intrusive Thoughts: 

This is particularly dangerous, filled with harmful ideas busying your mind. It’s like an unwelcome guest who just won’t leave—no matter how many times you pretend they’re not there.

Is it Depression?:

The classic game of "Is it autistic burnout, or is it depression?" My doctor certainly prescribed antidepressants faster than I can finish my list of symptoms, but my decline is quicker than lightning.

Overview of Signs of Autistic Burnout

There are many indicators of autistic burnout that we may recognise in ourselves, and others might notice if we're experiencing it intensely. This list is not intended to be intimidating; instead, it’s a light-hearted attempt to help you identify the signs of autistic burnout while keeping the mood a bit more upbeat. Additionally, I hope the list aims to validate your experience.

Some signs may be obvious, such as physical symptoms, demand avoidance, and social withdrawal. Others indicators like sensory overload, skills loss, and declining mental health can be harder to spot, especially when brain fog is intense. Think of these insights as a quirky checklist for when you feel like your brain is running on empty.

In the next section, we will focus on the hopeful comeback. When everything seems overwhelming, hopefully the autistic burnout recovery strategies will provide you with ideas for relief. You will discover the importance of taking a big step back, recharging, rebuilding your confidence, remembering that even superhuman need a day (or a year) off, and help prepare you to face the world again when you're ready—ideally with snacks in hand!

So, while autistic burnout may feel like a series of blunders, keep in mind that amidst the turmoil, there's always space for some laughter!

Autistic Burnout Recovery Strategies

During autistic burnout, it's common for us to enter survival mode because we're not functioning at our usual capacity. Our complex brains instinctively zero in on survival—it's a state where only the essential functions remain, while social interaction is left out in the storm and self-care is left to fend for itself. Seriously! Forget about socialising; I’m just trying to remember if I left the oven on or if I’ve eaten in the last 48 hours. It’s all about survival!

For instance, when I'm experiencing autistic burnout, my survival mode activates hyperfocus, allowing me to concentrate exclusively on work while completely neglecting my personal life. My brain selectively prioritises what's important to conserve energy. Thus, effective recovery strategies require a personal understanding of preferences and a willingness to experiment.

So, if you find yourself in the midst of this burnout jungle, here are some strategies that might help you navigate through the chaos:

1. Prioritise Rest During Autistic Burnout

In a society that glorifies hustle culture, the only thing that should be hustling at times is your pillow meeting your face. Being an adult with responsibilities might make spare time rare, but carving out moments for rest is crucial. This means allowing yourself the flexibility to step back from responsibilities and recharge. For many, this could be relaxing in a comfortable environment with minimal distractions. Here’s how to give rest the priority it deserves, with a sprinkle of humour!

Nap Like No One’s Watching:

Treat yourself to mini breaks and find that perfect spot—ideally where no one will judge you for drooling while you recharge. Plus, it’s not a nap; it’s a "horizontal life pause".

Set the Mood:

Dim the lights, play calming sounds, and if possible, adjust the temperature. Nothing says "I’m committed to my rest" like a monk without a care in the world.

The Nap Portfolio:

Take pride in your napping skills and don’t hesitate to include them in your portfolio. "Expert in daytime snoozing, proficient in pillow fluffing, and a black belt in blanket wrapping."

The Post-Rest Glow:

After a good rest, walk around as if you've just won the lottery. You’re not just refreshed; you’re a rejuvenated powerhouse ready to take on the world—or at least the couch again.

Repeat as Necessary:

Rest is like snacks: one is never enough. Schedule them into your day like they’re important meetings. Because, let’s be honest, they are! Make rest a priority and turn your napping into an art form.

2. Identify Sensory Needs for Autistic Burnout

Identifying sensory needs during autistic burnout doesn’t have to be a serious affair. Embrace the chaos, find humour in the madness, it’s perfectly fine to retreat and prioritise your well-being. After all, laughter is the best medicine—unless you’re allergic, in which case, maybe just stick to snacks! So, let’s dive into how to identify those tricky sensory needs during this unique stage of life!

Soundtrack of Silence:

If you also don't have a magical mute button on the world during sensory overload, and your least favourite song is stuck on repeat, and the tune is just traffic noise and someone chewing loudly. Time to find a cozy spot and embrace the sweet sound of silence. Consider investing in noise-canceling headphones—your ears will thank you!

Fashion Statement of Comfort:

When all fabrics feel like medieval torture devices, it’s a sign your sensory needs are waving a big red flag. If suddenly your clothes feel like sandpaper and your socks are plotting against you, it’s not just a fashion choice to change your wardrobe; it’s a sensory survival tactic! Remember, comfort is key—sweatpants are the new black.

Great Escape from Bright Lights:

When sunlight feels like a thousand tiny daggers piercing your eyes and chasing shadows becomes your new hobby, it’s time to wear sunglasses at all times. Yes, even indoors is perfectly acceptable. Who cares what people think? You can also dim those lights, switch to gentle light bulbs, or lower the brightness on your screens!

Embrace the New (Old) Taste:

Your taste buds might be reduced to a preference for plain water, rejecting all thrills, or they may have gone on strike. It's okay to accept that the refined tastes you developed over the years are temporarily lost in the chaos; just enjoy simple foods and trust that your taste buds will make a triumphant return.

If you're a food lover like me, you can truly embrace this opportunity to revive childhood favourite foods. I was an extremely fussy eater as a child, but I found tons of joy in plain foods such as steamed bao, baked sweet potato, tofu dessert, soup, steamed fish, etc.

The Thermostat Tug-of-War:

Trying to regulate your body temperature during autistic burnout is the ultimate battle. One minute you're sweating like you've ran a marathon, and the next you're in an industrial freezer. You might find yourself dressed for Iceland while everyone else is in shorts and flip-flops. Adjust your environment to suit your temperature preferences, as they're as unique as you are.

Whether you prefer the chill of the Ice Age or the warmth of a cozy cocoon, the key is to find what makes you feel comfortable. I always layer up and peel off layers as needed. Prepare a collection of tea for sipping hot or slurping cold. And if all else fails, just throw a cozy blanket over your head and pretend you’re in a magical land where temperatures don’t exist! Stay cool (or warm) out there!

3. Create a Safe Haven for Autistic Burnout

When the world feels chaotic and your brain is hiding, it’s time to create your own safe haven. Here are some humorous tips to help you build a cozy fortress against the burnout blues:

Fortify Your Borders:

Setting boundaries in this dire situation is a must; think of it as building a fortress around your peace, allowing only those who bring snacks and good vibes. Establish a calming environment free from overwhelming emotions. Grab every pillow and blanket in the house and construct a fun fortress. Bonus points if you can fit a stash of snacks inside. Remember, it’s not just a fort; it’s a castle of solitude!

Designate Your "Do Not Disturb" Zone:

Dedicate a space for a safe hideout with your comfort items, soft lighting and minimal noise. Appoint your dog as the gatekeeper and hang a sign that says "Enter at Your Own Risk." This will keep out unwanted visitors at bay and give you a good laugh when you see their confused faces.

Curate Your Comfort Playlist:

Create a playlist filled with your favourite songs, or the sounds of nature—like a rainstorm or ocean waves or the soundtrack of Joy Ride. Just avoid the sound of your neighbour’s lawnmower; that’s a guaranteed recipe for more stress!

Snack Attack:

Stock up on your favourite snacks. When in doubt, brioche, chocolate and mochi are always great choices for quiet snacking. If anyone questions your snack choices, just do the backward slow walk away.

Embrace Your Inner Sloth:

Wear your comfiest loungewear and channel your inner sloth. The slower you move, the less likely you are to trip over your own thoughts. Plus, sloths are adorable and you deserve to feel adorable too!

Remember, your safe haven is all about comfort and laughter. So, kick back, relax, and let the world outside your fortress do its thing while you enjoy your own little slice of paradise!

4. Limit Social Interaction During Autistic Burnout

Prioritise downtime and set clear boundaries around social engagements. Why bother with small talk when you can perfect the art of avoiding it? Here are some fun strategies to minimise your social interactions:

The Art of the Quick Exit:

Develop a signature line for leaving awkward social situations. Something like, "I just remembered I left Wilson in the microwave!" People will think you’re unfriendly and leave you alone!

Master the "Busy" Face:

Perfect your "I'm too busy to talk" face. It should look like you’re deep in thoughts while staring blankly at the floor, or practice looking intensely focused on your phone, even if you’re just scrolling through dog memes.

Become a Social Ninja: 

Train yourself in the stealthy art of slipping out of gatherings unnoticed. Think of it as a ninja mission, minus the cool outfit (unless you want to wear one, then go for it!).

Develop a Secret Language:

Communicate with others through interpretive dance. If they don’t understand, it’s their fault for not being fluent!

Install a "Do Not Disturb" Sign:

Even if you live in an apartment building. Who knows? It might deter your neighbours from asking for parcels! At least, you will receive few less flyers.

5. Mindfulness and Grounding Techniques

Mindfulness doesn’t have to be all serious. Add a little humour, and you might just discover your zen while reducing anxiety by laughing at life's absurdities! Here are some techniques to help you centre yourself without having to join a meditation retreat in the Himalayas.

The Five Senses Shuffle:

Appreciate your unique senses and look at five things (ideally not your to-do-list), stroke four things (preferably something soft), three things you can hear (hopefully not your boss), two things you can smell (coffee counts!), and one thing you can taste (ice cream mochi, obviously).

Grounding with Foods:

Enjoy a snack and focus on the experience. Is it crunchy? Chewy? Soft? Does it taste like happiness? Just be careful not to devour the entire bag of marshmallows while trying to be mindful.

Breath Like Totoro:

Inhale deeply as if you're about to roar through the forest, then exhale slowly as if you're trying to cool off a steaming hot bao. Repeat until you feel more calm.

Mindful Walking:

Take a slow walk, paying attention to each step. You can count your steps while sucking in your stomach, training your core and grounding skills at the same time. Or pretend you’re a penguin on a mission, waddling your way to enlightenment (or just the fridge).

Gratitude Chuckling:

List three things you’re grateful for, but make it amusing! "I’m grateful for tea, my ability to binge-watch entire seasons of shows, and the fact that I can find almost anything funny."

6. Implement a Routine During Autistic Burnout

Having a consistent daily schedule can bring clarity and predictability. For instance, setting specific times for meals, work, and relaxation can support a structured day. Here are some tips to keep you on track and maybe even make you laugh.

Wake Up at the Same Time:

Set your gentle alarm for the same time each day. Just avoid setting it for 4 a.m. unless you're preparing for a zombie role!

Breakfast Like a Champion:

Start your day with a meal that screams "I’m an adult!" It's perfectly fine to have the same breakfast every day to build familiarity until you're ready for adventure again. Bonus points if you eat it while wearing your pjs on a Zoom call.

Work Hours:

Approach your work hours like a game of "Don’t Get Caught." Imagine you're at a coffee shop rather than in your living room in slippers. Who knew "business casual" could include comfy joggers?

Scheduled Breaks:

Take breaks, but don’t let them turn into a Netflix binge. Unless it’s a really good show, then all bets are off! For example, enjoy a proper meal during a decent lunch break and maybe a quick nap.

Wind Down:

End your day with a routine that helps you relax. Maybe try yoga, or simply flop onto your couch like a dog. Either way, you deserve it!

7. Rediscover Special Interests During Autistic Burnout:

When you're deep in the trenches of autistic burnout, your special interests might seem like a distant memory. Use this time to explore new interests or rekindle old passions. Dive into special interests as a form of therapy. It’s about finding joy in the little things—like realising your special interest is still there, waiting patiently like a loyal puppy.

Dust Off the Old Interests:

Literally. If your special interest is collecting dust, it might be time to give it some attention. Whether it's channelling your inner chef or reviving those plants that are now more of a science experiment than a garden, it's time to nurture them back to life.

Make a Comeback Tour:

Treat your special interest like a band reuniting after a decade. Put on your old gig t-shirt, blast the theme song, and prepare for an encore of enthusiasm! But it's okay if the eagerness only lasts for 5 minutes.

Keep Expectations Low:

If you used to watch documentaries about penguins mating habits, start small. Maybe just watch the trailer. Penguin steps!

Enlist a Buddy:

Find your person to share the interest. If that's not possible, consider a pet rock. They're easy to care for, won’t judge your marathon documentary sessions, and they never complain about your choice of snacks.

Set a Timer:

Allow yourself 15 minutes to re-engage. If you end up watching dog videos instead, at least you're enjoying yourself. Dogs can be a special interest too, right? And if you find yourself lost in a rabbit hole of dog memes, congratulations, you’ve just discovered a new passion!

Use Humour:

Lighten up your special interest journey with a sprinkle of humour. After all, who said learning about the mating habits of penguins can’t be hilarious? Just imagine them on a first date—awkward silence followed by a sudden burst of tobogganing!

8. Seek Professional Help for Autistic Burnout

When you feel like you’re running on empty, consider reaching out to professionals. Think of them as the phone chargers of the mental health world—preferably ones with a good sense of humour and a supply of snacks! Remember, consulting a professional doesn’t mean you have to sit in a stuffy office. You could meet them in a cozy café, where the only thing more comforting than their advice is the aroma of freshly brewed coffee or tea. Just ensure they’re not more burnt out than you are!

Therapists:

They’re like personal trainers for your brain, but instead of dumbbells, they lift your spirits. I haven't had much luck finding one nearby who specialises in autism yet, but you might have better chances where you are.

Support Groups:

A gathering of fellow autistic warriors who understand your struggles. It’s like a book club, but instead of discussing the latest bestseller, you’re sharing the latest tips on how to not lose your mind.

9. Autistic Burnout Self-Care

When dealing with the whirlwind of autistic burnout, it’s important to have a self-care plan that’s not just effective but also a little bit funny. Embrace the silliness and discover what makes you laugh while you recharge!

Become a Professional Blanket Burrito:

Wrap yourself in your most comfortable blanket and roll around like a burrito, or sit still like a frozen one. This tip is vital for my autistic burnout, as I often struggle with temperature regulation and frequently catch a cold.

Channel Your Inner Turtle:

Physical activity might be tough right now, but you can move at a turtle's pace. Remember, it's not about the race. Just imagine the dramatic slow-motion music playing as you take your sweet time—who needs a marathon when you can have a leisurely stroll to the fridge?

Wear Comfies All Day: 

Dress code? What dress code? Comfies are the official uniform for self-care. Matching outfits? Sure. Who cares?

Eat Like Royalty:

Indulge in a royal feast of your favourite foods. It can be as simple or as extravagant as you like. Who needs a balanced diet when you can have a throne of fluffy steamed baos or smooth chocolate? I actually consumed a lot of soup and broth, which really helps my digestion issues.

Master the Art of Sleep:

Insomnia might be a challenge too, so if napping in the middle of the day is necessary, go for it. Listening to your body is crucial. If you need a break, take it! Just be sure to set a gentle alarm, or you might wake up thinking you time travelled.

10. Exploring Creative Outlets During Autistic Burnout:

Experiencing autistic burnout can feel like trying to swim through a sea of sand—exhausting and a bit scratchy. The goal here is to have fun and embrace the chaos. After all, creativity is just another way of saying "Look! I made a mess!"

Painting with Your Feet or Your Elbows:

Who needs brushes? Just dip your toes in paint and let your feet create the artwork. Rules don't matter! Be a rebel with a crayon too. You might just discover that your toes are the next Dali.

Writing a Novel or Post-it Note:

Begin with expressing your thoughts and feelings through writing, and see where it goes. It could end with aliens landing in your garden or simply be a grocery list. Either way, Shakespeare had to start somewhere.

Cooking with Mystery Ingredients: 

Open your fridge and combine whatever you find. Who knows? You might invent the next big Netflix series: "Is It Food?"

Fashion Design for Pets: 

Transform your dog into an extra fluffy burrito. Who needs Paris when you have a living room and a very comfy, adorable pug?

Creating a YouTube Channel:

Document your journey through burnout while trying to bake brioche. All the kneading might help in processing emotions.

Overview of Autistic Burnout Recovery Strategies

Here it is! Recovering from autistic burnout is a journey, not a race. I hope it inspires you to find the right balance for you. So take your sweet time! You’re not a microwave dinner; you don’t need to be ready in three minutes. More like a slow-cooked stew—delicious and complex but takes forever. And let’s be honest, who doesn’t love a good hearty stew?

Find humour in the absurd moments! Like when you intentionally wore your top inside out all day to avoid the label irritating your skin. Or when you tried to express your needs but ended up only having the courage to talk with your dog instead.

And perhaps enjoy some ice cream along the way! Because nothing says "I’m recharging" quite like a selection of your favourite flavours while binge-watching shows you’ve already seen 10 times. You deserve it! So take a deep Totoro breath, grab a sensory-friendly spoon, and let the recovery begin!

How Family, Friends, and Allies Can Help with Autistic Burnout Recovery

Recovering from autistic burnout can be as challenging as trying to open your favourite bag of crisps while you're unsure if you've eaten in the past few days, which appears to have been sealed by a team of experts to make it almost impossible—frustrating and often requiring a little help. Support networks play a vital role in recognising signs of burnout and offering the support needed to ride out this tricky time. Here's how friends, family, and allies can make a positive impact (or share some belly laughs).

1. Understand the Signs

Burnout Radar:

Friends and family should develop a "burnout radar." If we, your loved ones, start speaking in grunts or communicating solely through interpretive dance, it’s time to step in. Bonus points if you can guess the meaning of our moves—"I need a nap" or "Please stop making me watch reality TV!"

Inform Yourselves:

Taking the time to gain knowledge about autistic burnout empowers you to provide knowledgeable and compassionate support. Think of it as a scavenger hunt for empathy, where the prize is a better understanding of your loved one’s needs—and maybe a cookie if you’re lucky!

The "No" Game:

If we're saying "no" as frequently as a kid in a candy store—complete with dramatic tantrum—it's likely a sign that we need a break. Understanding sensory sensitivities better may result in quieter environments at home and fewer meltdowns. And hey, if you get it right, you might just earn yourself a virtual high-five!

2. Create a Safe Space

Cushion Forts:

Build a cozy cushion fort around your sofa. It’s like a regular fort, but with more snacks, more calm, more fluffy stuff, and fewer distractions. This will make us feel more secure and at ease. Bonus points for using the biggest sensory-friendly cushions, because size matters when it comes to fort architecture!

Quiet Zones:

Designate a "no talking" zone. If anyone inadvertently enters and begins speaking, they must promptly make a theatrical exit, complete with dramatic hand gestures and whisper, "I shall return!"

Respecting Boundaries:

Understanding the need for personal space during burnout is critical. Friends and family should support self-care and recognise that it is okay to take a step back, or simply avoid interrupting when we have noise-cancelling headphones on. Approach with caution!

3. Offer Practical Help

Practical Support:

Think of yourselves as a personal pit crew in the race of life. Instead of changing tires, you’re changing our socks and ensuring we don’t eat a whole bag of kimchi for dinner by mistake.

Task Delegation:

Encourage us to delegate chores as if you're planning a surprise party for our stress levels. Think of it like a game of hot potato, but instead of a potato, it’s the laundry that’s about to explode! You can see we're busy with preserving our sanity, so please handle tasks like grocery shopping or taking care of our dog or doing laundry.

Meal Prep Magic:

Cooking during burnout is like trying to bake a soufflé while on a rollercoaster—it's just not going to end well. That’s where meal preparation magic comes in! Cook meals together, but be ready for a culinary adventure. Who knew soba noodles could be a finger food?

4. Encourage Rest and Fun

Nap Encouragement:

Remind us that naps are not just for puppies and kittens. They’re a vital part of adulting too!

Silly Activities:

Engage in fun activities that don’t require too much energy. Think of low-key games like "Guess That Snack". Just sit back, relax, and munch on crisps while making wild guesses about the flavours.

Guilty Pleasure Netflix Marathon:

Offer to line up the most ridiculous shows or comedies. The more laughs, the better. It’s like a guilty pleasure buffet—consume all you want without the calories! Who knew avoiding responsibilities could be so therapeutic?

5. Be Patient and Listen Attentively

The Listening Ears:

Remember those giant cartoon ears? Pretend you have them! Sometimes, all we need is a good listener, not a superhero ready to swoop in and save the day.

Don’t Rush the Process:

Conversations require time. Much like allowing a fine wine to breathe or letting your leftovers marinate in regret, sometimes you have to let the chat age a bit before it’s ready to be enjoyed. Remember: good things come to those who wait... or at least those who don’t interrupt with their own stories about that time their colleagues were brown-nosing.

Avoid Advice Overload:

If we wanted unsolicited advice, we’d ask our weird neighbours. So, keep your advice servings small, like that one friend who insists on sharing every single detail of their cat's life. Less is often more!

6. Check-In Regularly

Texting Checkpoints:

Send goofy texts to check in. A meme about dogs or a picture of bears can brighten our day more than a motivational quote ever could.

Scheduled Hangouts:

Set up regular hangouts, but make sure they’re low-pressure. If they want to binge-watch a show in silence, that’s perfectly acceptable.

Plan a "Do-Nothing" Day: 

Schedule a day where the only agenda is to do absolutely nothing. Pjs required, productivity optional!

7. Celebrate Small Wins

Victory Dance:

Cheer for small achievements, like getting out of bed or showering. Break out into spontaneous dance parties—bonus points for awkward dance moves!

Reward System:

Create a reward system with silly prizes. "Congrats on making it through another day without becoming a couch potato! Here’s a coconut Wilson sticker!"

Managed to Eat Something: 

Whether it was a fancy meal or two-day-old leftover fried chicken, you can declare yourself a culinary genius.

Changed Out of Pjs: 

Put on real clothes today! That’s like winning a marathon—if the marathon was just walking to the fridge and back.

Looked at a message:

Opened the messaging app and didn’t immediately close it! That’s progress, my friend. We’re basically a social butterfly now.

Walked the dog:

Took in some fresh air and interacted with another living being today! That’s right, Buddy is super proud.

Overview of the Role of Family and Friends in Support for Autistic Burnout

By actively participating in support and showing understanding, family and friends can create a nurturing environment that makes recovery from autistic burnout much more manageable. It's important to keep things light and fun while providing genuine, practical support. Recovery from autistic burnout may not be a straight line, so let's stress the need for patience and understanding from loved ones. Because we all know that sometimes the best help looks like a perfectly timed snack and a Netflix binge.

Advocating for the needs of autistic individuals in challenging environments, such as workplaces, educational institutions, and medical settings, can alleviate stress and foster greater understanding. Remember, every good team needs a cheerleader, a snack provider, and someone to remind you that it's okay to take a break and just stare at the ceiling for a while!

Conclusion on Recognising Autistic Burnout Signs and Recovery Strategies

Recovering from autistic burnout is a complex process requiring recognition, understanding, and personal strategies. The first step? Accepting that you've hit the burnout wall. It’s crucial to spot those signs before you start thinking that your sofa is a legitimate vacation spot. Once the signs are identified, it's time to implement supportive practices that help us autistic warriors reclaim our joy. The journey towards recovery requires compassion, acceptance, adaptability, and the right tools.

The involvement of friends, family, and allies is important in this epic quest for recovery; their awareness is like a GPS guiding us through the dangerous terrain of autistic burnout. By learning about and discussing the intricacies of autistic experiences, we can build a more inclusive society where every individual feels understood and empowered. Together, we can break down the walls surrounding invisible challenges and create a world that values compassion and understanding.

As we continue to learn, it's important to encourage conversations about autistic experiences—because if we don't, who will? The last thing we need is a bunch of people trying to figure it out on their own while Googling "How to be a good human" at 3 a.m. We need to advocate for environments that respect the unique paths of each individual. The struggle with autistic burnout deserves recognition and kindness. With collective awareness and proactive measures, navigating this challenge becomes more attainable.

Remember, recovery is not a race; it’s more like a leisurely stroll through a park. So take your sweet time, enjoy the journey, and don’t forget to stop for snacks along the way. Because if there’s one thing we’ve learned, it’s that joy—and snacks—are essential for recovery!