Autistic Burnout Symptoms: How to Spot Burnout

Throughout my 20s and 30s, I experienced several periods of depression, chronic fatigue, and debilitating crashes. At that time, I didn’t have an understanding of Autistic burnout and instead referred to it as “the black hole.” This term accurately described those moments when I would feel engulfed in an abyss of exhaustion devoid of meaning and interest. Reflecting on those experiences, I now realize that if I had been aware of Autistic burnout symptoms, I could have taken better care of myself, addressed my needs, and prevented the worsening of my condition.

Like many other Autistic individuals, my episodes of Autistic burnout often spiraled into periods of depression (although it’s important to note that burnout and depression are distinct, with burnout frequently leading to depression). By identifying and addressing Autistic burnout early on, we can significantly reduce the likelihood of sliding into depression. This underscores the importance of mental health professionals familiarizing themselves with the symptoms of Autistic burnout.

In this article, we’re going to go over what Autistic burnout looks like. First, we’ll define Autistic burnout and then get into the symptoms. We’ll discuss Autistic burnout symptoms like extreme fatigue, increased sensory sensitivities, loss of executive functioning skills, decreased ability to manage emotions, difficulty adapting to change, depression, and suicidality.

What Is Autistic Burnout?

Dora Raymaker and their team published one of the first studies on autistic burnout, appropriately titled: “Having All of Your Internal Resources Exhausted Beyond Measure and Being Left with No Clean-Up Crew: Defining Autistic Burnout.” Autistic burnout is a long-term condition in Autistic people characterized by an exhaustion of internal resources. Burnout usually looks like:

✦ Pervasive fatigue

✦ Increased sensitivities

✦ Loss of executive functioning skills and more

Chronic Exhaustion

Increased Sensory Sensitivities

Loss of Skills

One of the primary driving factors of Autistic burnout is the attempt to function in an allistic (non-autistic) world without the supports we need. High-masking Autistics are the most susceptible to Autistic burnout because masking takes a huge amount of energy and work from the brain and therefore reserves are diminished faster and more dramatically. We are also less likely to have in place the supports we need to be able to manage our needs.

Autistic Burnout Symptoms

For the clinical definition of Autistic burnout to be met, the following symptoms must be present for three months (Raymaker et al., 2020). The longer the Autistic person is working beyond their capacity without the proper supports and recovery periods, the longer and more severe the burnout will be. That also means more time and resources are needed for the Autistic person to recover.

Chronic Exhaustion and Fatigue

One thing my mom often says about me as a child is, “You were always so tired.” Getting me out of bed for middle school and high school was a daily struggle in our household. During college, I would crash hard during each break. After giving birth to my children, my chronic fatigue reached such an intense level that it was physically painful to stay upright throughout the day. When I visited a naturopath and had my hormones examined, I was shocked to hear them say, “You have the cortisol reserves of an 80-year-old woman!” (I was only 29 at the time!). Seeking help from my doctor regarding the fatigue, I was offered an antidepressant, and the fatigue was dismissed as depression.

Discovering my Autism shed light on the fact that I had been going through cycles of burnout for the majority of the past 20 years, experiencing increasingly severe fatigue since middle school. As I restructured my life and gradually recovered from burnout, I began to experience a life without constant and chronic exhaustion. However, my body is still in the process of healing.

This level of extreme fatigue is incredibly common among individuals dealing with Autistic burnout. Chronic exhaustion and fatigue can also manifest as a loss of interest and the inability to engage in special interests, difficulties in maintaining relationships, struggles with simple tasks like brushing our teeth, and challenges with masking, among others. This is likely one reason burnout so often results in depression. When we’re exhausted, it is hard to move toward the things and activities that bring us meaning and purpose.

Increased Sensitivities to Stimulation

During Autistic burnout, our sensory system becomes even more inflamed and agitated. I’m not typically an irritable person, but during burnout, even the slightest sensory trigger can completely overwhelm me. It’s as if my sensory threshold has become incredibly thin and delicate. As a coping mechanism, I find myself spending excessive amounts of time taking long, hot showers. Hot showers have always been my go-to sensory soother. In an attempt to block out unpleasant sensory experiences, I seek refuge in the shower (and in bed) during burnout. This heightened sensitivity to sensory input, whether it develops gradually or suddenly, is a clear indication of Autistic burnout. Unfortunately, it can also lead to an increase in daily meltdowns or shutdowns as our sensory system becomes overwhelmed.

Decreased Executive Functioning Skills

Executive functioning skills encompass a wide range of abilities that help us navigate daily life and maintain organization. These skills involve decision-making, planning, establishing and adhering to routines, practicing self-care, following step-by-step processes, and utilizing advanced thinking strategies. However, during Autistic burnout, the brain’s reserves become depleted, making tasks that require extensive cognitive effort incredibly challenging.

As a result, when we’re experiencing Autistic burnout, we may struggle to prioritize self-care, neglect household chores, face difficulties at work or school, and encounter obstacles in various aspects of our lives. Additionally, the depletion of cognitive resources can significantly impact communication abilities, leading many Autistic people to struggle more with spoken language.

Difficulty Managing Emotions

My emotional fuse becomes much shorter when I am in burnout! Managing emotions becomes significantly more challenging when experiencing burnout for several reasons.

✦ Firstly, the task of managing emotions requires a considerable amount of effort from the prefrontal cortex, which is responsible for advanced thinking and masking. However, during burnout, when the prefrontal cortex is exhausted, the more primitive parts of the brain can take over, leading to heightened emotional reactivity and impulsivity. This can manifest as excessive crying, defensiveness, fits of rage, increased fear, panic attacks, and other intense emotional responses. It can also look like increased impulsivity and engagement in unhealthy coping mechanisms like disordered eating and substance abuse.

✦ Secondly, sensory regulation serves as a foundation for emotional regulation. As we struggle to maintain sensory regulation during burnout, it becomes even more challenging to regulate our emotions effectively. Furthermore, when our emotions are heightened, our sensory experiences can become further aggravated, creating a self-perpetuating cycle that is difficult to break!

Overall, the combination of brain exhaustion and disrupted sensory regulation during Autistic burnout significantly impacts our ability to manage and regulate our emotions, leading to heightened emotional reactivity, impulsivity, and the potential for engaging in unhealthy coping strategies.

Difficulty Adapting To Change

Experiencing significant life changes requires considerable mental effort to adapt and adjust. When the brain has ample energy reserves, it can more readily process and adapt to these changes, establishing new routines and coping mechanisms. However, when both the brain and body are depleted of resources, this task can feel insurmountable. The inability to effectively process change and establish new routines can trigger panic and, over time, lead to meltdowns in many individuals with Autistic burnout.

As a result, those experiencing Autistic burnout may become exceptionally reliant on their established rules and routines, resisting any form of change. We retreat to our routines in search of comfort! This increase in “rigidity” around our routines is often observed as an increase in “Autistic traits” during burnout. It’s crucial to recognize that this response stems from the overwhelming exhaustion and the need for stability and predictability in a world that feels chaotic. This is our unconscious attempt to reduce demands (the demand of adapting to change and new situations) and is a survival instinct kicking in!

Depression and Suicidality

As you can imagine, all the symptoms of Autistic burnout create the perfect storm for triggering or exacerbating depression. During the peak of my Autistic burnout, I become trapped in a state of overwhelming fatigue, rendering me unable to access my usual sources of curiosity and interest, which typically are lifelines for me.

The pain and discomfort caused by Autistic burnout can swiftly spiral into feelings of hopelessness and contribute to self-harm and suicidality. In fact, burnout stands as a significant contributor to suicidal tendencies among Autistic individuals. This fact alone underscores the utmost importance for clinicians and professionals to familiarize themselves with the symptoms of Autistic burnout and acquire the knowledge and skills to provide effective support to those who are suffering.

Spotting Autistic Burnout Symptoms

Autistic people often struggle to monitor our internal states, making it difficult to recognize the gradual onset of burnout. It can creep up quickly and take over before we realize it. Understanding the signs of Autistic burnout empowers us to identify and prevent it before it becomes severe or leads to depression. I recommend creating a personalized list of signs and triggers specific to your body, helping you recognize burnout earlier.

If you’re struggling with these symptoms, I encourage you to seek support from a mental health professional experienced in neurodivergence and Autism. They can help develop a recovery plan tailored to your needs. It’s also important to consider any medical factors that might be contributing to your fatigue, as Autistic people have higher rates of certain health conditions. If professional support isn’t accessible to you, you can explore our Autistic Burnout workbook, which can guide you in creating your own recovery strategy.

Summary: Autistic Burnout Symptoms

Because our society tends to push us beyond our capacities and overlook Autistic needs, it’s easy for many Autistics to experience burnout. Not only is burnout likely for all high-masking Autistic people, but it’s also one of the leading contributors to depression and suicidality for us. Autistic burnout can look like many things, but most commonly, it shows itself as extreme exhaustion, increased sensory sensitivities, loss of executive functioning skills, decreased ability to manage emotions, difficulty adapting to change, and depression.

If you’re experiencing these symptoms, building a recovery plan is worth considering. It’s important to spot the Autistic burnout symptoms to prevent burnout from happening and to tend to your needs when you’re dealing with it. You may also want to talk with a mental health professional specializing in Autism and neurodivergence.

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.

Dr. Megan Anna Neff

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.