Autism and ADHD Burnout Recovery
What Causes Autistic and ADHD Burnout?
Autistic And ADHD burnout is characterized by pervasive, long-term (typically 3+ months) exhaustion, loss of function, and reduced tolerance to stimulus. (Raymaker et al., 2021).
The three primary characteristics of neurodivergent burnout include: Chronic exhaustion, reduced tolerance to stimulus, and loss of skills (e.g., reduced executive functioning such as thinking, remembering, creating and executing plans, performing basic self-care skills, and activities in daily living).
Other Symptoms: In addition to the intense emotional, physical, and mental exhaustion, it can also result in difficulty managing emotions which makes a person more prone to outbursts or intense anxiety. It can also result in an increase in neurodivergent traits such as repetitive behaviors, reduced tolerance for sensory sensitivities, increased difficulty adapting to change, and increased difficulties with memory and focus.
Research on neurodivergent burnout shows that some of the most common contributors to burnout include:
Masking
Having social/sensory needs minimized by others due to appearing "fine" (i.e. masking)
Not having access to the appropriate level of supports & accommodations
Executive Functioning fatigue following a number of stressors or transitions
When the overall load exceeds abilities + supports = burnout
Burnout Recovery
Recovery depends on the person and the specific causes. In the situation of acute burnout (like the person who gets tunnel vision while at a party), they need to go home and rest for the night and will likely regain vision and skills in the morning. 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.
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 (to learn more about how to adapt depression treatment for the neurodivergent person see my Depression workbook)
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).
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