How to Manage and Recover from Autistic Burnout
Autistic burnout is a state of intense physical, mental, and emotional exhaustion experienced by many autistic individuals. It often results from prolonged stress and can significantly impact daily life. Here are some strategies to help manage autistic burnout:
1. Understanding and Recognizing Burnout
Autistic burnout can present as extreme fatigue, difficulty with daily tasks, increased sensory sensitivity, and emotional distress. Recognizing the signs early is crucial. It’s important to understand that burnout is not a sign of failure but a response to overwhelming stress.
2. Prioritize Self-Care
Self-care is essential in managing burnout. This can include activities like taking breaks, engaging in hobbies, or simply resting. Ensuring you get enough sleep, eat nutritious food, and stay hydrated are fundamental steps to recovery (Zhao, 2018).
3. Create a Routine
Having a consistent routine can provide a sense of stability and predictability, which can be comforting. However, it’s also important to include flexibility in your routine to accommodate days when you might need more rest or downtime (Alanazi et al., 2023).
4. Reduce Sensory Overload
Sensory overload is a common trigger for burnout. Identify and minimize exposure to sensory triggers. This might mean wearing noise-canceling headphones, using sunglasses indoors, or avoiding crowded places (Strömberg et al., 2021).
5. Seek Support
Connecting with others who understand your experience can be incredibly supportive. This might be through autism support groups, online communities, or speaking with a mental health professional who is knowledgeable about autism (Barnhart, 2017).
6. Adjust Expectations
Be kind to yourself and adjust your expectations. Understand that it’s okay to take a step back from certain responsibilities and focus on your well-being. Communicate your needs to those around you to foster a supportive environment (Higgins et al., 2021).
7. Engage in Mindfulness and Relaxation Techniques
Practices such as mindfulness, meditation, and deep-breathing exercises can help reduce stress and improve overall well-being. These techniques can be particularly useful in managing the symptoms of burnout (Loftus et al., 2023).
8. Professional Help
Sometimes, professional help is needed. Therapists or counselors with experience in autism can offer strategies tailored to your specific needs. Occupational therapists can also provide support in managing sensory sensitivities and daily activities (Hosseiny et al., 2023).
Managing autistic burnout involves a combination of self-care, routine, sensory management, and support. Remember that it’s okay to seek help and take the time you need to recover. By implementing these strategies, you can work towards reducing the impact of burnout on your daily life.
References
Dash, S., & Senapati, A. (2018). Effectiveness of visual schedule in combination with sensory-integration therapy for developing self-care in children with autism. The Indian Journal of Occupational Therapy, 50, 98-102.
Higgins, J. M., Arnold, S. R. C., Weise, J., Desai, A., Pellicano, E., & Trollor, J. (2021). Defining autistic burnout through experts by lived experience: Grounded Delphi method investigating #AutisticBurnout. Autism, 25, 2356-2369.
Strömberg, M., Liman, L., Bang, P., & Igelström, K. M. (2021). Experiences of Sensory Overload and Communication Barriers by Autistic Adults in Health Care Settings. Autism in Adulthood: Challenges and Management, 4, 66-75.
Barnhart, G. S. (2017). Clinician Perspectives of Adult High-Functioning Autism Support Groups’ Use of Neurodiversity Concept. Doctoral Study, University of Phoenix.
Loftus, T., Mathersul, D., Ooi, M., & Yau, S. (2023). The efficacy of mindfulness-based therapy for anxiety, social skills, and aggressive behaviors in children and young people with Autism Spectrum Disorder: A systematic review. Frontiers in Psychiatry, 14.
Hosseiny, S. F., Esmaili, S. K., & Akbarfahimi, M. (2023). Comparing Predictive Effects of Sensory Processing and Executive Functions on Self-care Activities in Pre-school Children with Autism Spectrum Disorder. Iranian Journal of Psychiatry and Behavioral Sciences.
Alanazi, A. S., Almulla, A. A., & Khasawneh, M. (2023). Development of some self-care skills for children with an autism spectrum disorder. Management Science Letters.
Zhao, Y. (2018). An Investigation of Autism Support Groups on Facebook.