Autism and ADHD Burnout Recovery

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What Causes Autistic and ADHD Burnout?

Autistic and ADHD burnout are both characterized by pervasive, long-term exhaustion, loss of function, and increased difficulties with managing daily tasks. While there is considerable overlap in the features of both types of burnout, it is important to note that the Raymaker et al. (2021) study specifically addresses Autistic burnout. However, ADHD burnout shares many similar characteristics due to the overlapping demands on cognitive and emotional resources.

Table of Contents

Primary Characteristics of Neurodivergent Burnout

  • Chronic Exhaustion: Persistent, deep fatigue that doesn’t improve with rest.

  • Reduced Tolerance to Stimuli: Heightened sensitivity to sensory inputs, such as light, sound, and touch.

  • Increased Executive Functioning Challenges: Greater difficulties in planning, organizing, remembering, and managing daily tasks.

  • Loss of Skills: Deterioration in executive functioning, which includes difficulties in thinking, remembering, planning, performing basic self-care, and managing daily activities.

Additional Symptoms

In addition to intense emotional, physical, and mental exhaustion, neurodivergent burnout can lead to:

  • Emotional Dysregulation: Increased difficulty managing emotions, leading to outbursts or intense anxiety.

  • Enhanced Neurodivergent Traits: Increase in repetitive behaviors, sensory sensitivities, and more difficulties adapting to change.

  • Cognitive Impairments: Increased difficulties with memory and focus, making it hard to perform everyday tasks.

  • Increased Executive Functioning Challenges: Greater difficulties in planning, organizing, remembering, and managing daily tasks.

  • Inability to Mask: People often loose or decline in their ability to mask, which is one of the reasons that burnout is a common time for neurodivergent adults to be identified.

  • Time Perception Challenges: Greater difficulty in perceiving the passage of time, leading to procrastination or last-minute stress.

  • Increased Impulsivity: Heightened impulsivity that may lead to risky decisions.

Common Contributors to Neurodivergent Burnout

Research highlights several common contributors to neurodivergent burnout, including:

1. Masking:

  • Constantly suppressing Autistic or ADHD traits to appear “neurotypical” demands significant cognitive and emotional effort, leading to exhaustion.
  • Masking creates a disconnect between one’s internal state and external presentation, increasing stress and anxiety.

2. Minimized Needs:

  • Having social and sensory needs dismissed by others because they appear “fine” due to masking.
  • Lack of understanding and support from those around them can exacerbate feelings of isolation and frustration.

3. Minimized Needs:

  • Having social and sensory needs dismissed by others because they appear “fine” due to masking.
  • Lack of understanding and support from those around them can exacerbate feelings of isolation and frustration.
A vertical infographic titled 'Causes of Autistic Burnout' with five blue circular icons representing: 'Masking and People-Pleasing,' 'Living in an Ableist World,' 'Sensory Overstimulation,' 'High-Stress Environments,' and 'Significant Life Changes.' Each icon is accompanied by a simple line illustration. 'Neurodivergent Insights' appears at the bottom.

4. Lack of Appropriate Supports and Accommodations:

  • Not having access to necessary accommodations, whether in the workplace, school, or social settings.
  • Inadequate support structures can leave individuals struggling to cope with everyday demands, contributing to burnout.

     

5. Executive Functioning Fatigue:

  • Frequent transitions and managing multiple stressors can lead to executive functioning fatigue
  • The mental effort required to organize, plan, and execute daily tasks becomes overwhelming, leading to decreased functionality.

6. Overall Load Exceeding Abilities and Supports:

  • When the cumulative demands of life exceed an individual’s capacity and available supports, burnout is the likely outcome.
  • Balancing work, social, and personal responsibilities without adequate support creates a high-risk environment for burnout.

7. Hyperfocus:

  • Intense focus on a single activity to the exclusion of everything else can lead to neglect of basic self-care and rest.
  • While hyperfocus can be productive, it can also drain energy reserves, contributing to burnout.
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An infographic titled 'ADHD & Autistic Burnout Recovery' surrounded by six illustrated suggestions: 'Engage in sensory detox,' 'Spend time unmasking,' 'Rest,' 'Spend time in special interests,' 'Ensure appropriate level of supports/accommodations,' and 'Support your sleep.' Created by Dr. Megan Anna Neff with branding from 'Neurodivergent Insights.'

Burnout Recovery

Recovery depends on the person and the specific causes. For a more prolonged season of burnout, a person may need to significantly restructure their lifestyle and remove themselves from the causes of their burnout. It may become more difficult to recover the older a person is. Following are some of my go-to tips for recovering from burnout:

  • Attend to the sensory! Moving in ways that feel natural and good, reducing sensory load, engaging in sensory activities that are restorative⁠

  • Spend time unmasked (again, masking is consistently one of the highest predictors of burnout). ⁠

  • Ensure appropriate accommodations are in place (at school, work, etc.). ⁠

  • Practicing good boundaries in relationships (we have fewer spoons). ⁠

  • Engage in activities that are enlivening (special interests, passions, time alone, or with those whom you can safely unmask). ⁠

  • Support healthy rhythms by prioritizing healthy sleep hygiene, routines, & practices. ⁠

An infographic titled 'Burnout Recovery Practices' showing nine circular icons with captions: 'Incorporate Sensory Soothers,' 'Nourishing Foods,' 'Supportive Movement,' 'Engage Special Interests,' 'Spending Time Unmasked,' 'Rest,' 'Engage Rhythm,' 'Spend Time in Nature,' and 'Practice Good Boundaries.' Each icon is placed inside a soft pink circle. 'Neurodivergent Insights' logo appears at the bottom.

Be Cautious of Depression Treatments for Undiagnosed Neurodivergent Burnout

Mental health providers will often prescribe “behavioral activation” for depression (assigning activities that help a person gain a sense of accomplishment, and achievement & helps them get back out in the world). This may make burnout worse unless it is adapted for the Autistic or ADHD person. Behavioral activation, if used, should focus on implementing sensory activities, special interests, rest, and must avoid activities designed to increase time spent socializing in neurotypical spaces.

Similarly, “cognitive reframing” is a common technique used for treating depression. Attempts made to “cognitively reframe” the experience may intensify shame around burnout (particularly if the therapist or person does not understand it is an Autistic/ADHD burnout).

Stay in the Neurodivergent Loop

For ongoing insights and updates, subscribe to the Neurodivergent Insights Newsletter. Each Sunday, I send out fresh thoughts and a roundup of the newest resources on topics related to neurodivergence, mental health, and wellness. My most personal writing is reserved for my newsletter, and subscribers also get access to the newsletter vault (12+ PDFs) when they join.

Picture of Dr. Megan Anna Neff
Dr. Megan Anna Neff
Dr. Megan Anna Neff is a clinical psychologist, author, and founder of Neurodivergent Insights. After discovering her own neurodivergence at 37, she became passionate about raising awareness of non-stereotypical autism and ADHD. She creates educational and wellness resources for the neurodivergent community, co-hosts the Divergent Conversations podcast, and contributes to Psychology Today. Dr. Neff is the author of Self-Care for Autistic People and The Autistic Burnout Workbook. Her work has been featured in CNN, PBS, and The Los Angeles Times.

References

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Welcome! I’m Dr. Neff. I am a late-in-life diagnosed Autistic-ADHD Psychologist. Welcome to my little corner of the internet where I love talking about all things mental health, neurodiversity and wellness.
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