Burnout is more than just feeling tired—it’s an all-encompassing collapse that feels like your brain and body have hit a wall and there’s no way around it. For autistic people, burnout comes with its own set of complexities, often tied to masking, sensory overload, and the constant effort of navigating a world that wasn’t designed with us in mind.
At work, burnout doesn’t arrive with flashing red lights and alarms—it sneaks in, slow and insidious. One day you’re juggling meetings and deadlines; the next, you’re staring at your screen, unable to string a coherent thought together. This is the reality of autistic burnout, and it’s time we start talking about it.
What Is Autistic Burnout?
Autistic burnout is a state of overwhelming mental, emotional, and physical fatigue unique to autistic individuals. Unlike regular burnout, it isn’t just the result of working too hard or not getting enough rest. It’s a cumulative effect of prolonged masking, unaddressed sensory needs, and constantly operating in environments that demand more than we’re able to give.
It’s not just “I’m tired.” It’s I can’t function anymore.
How Burnout Shows Up at Work
For me, burnout is like a bad roommate—always showing up uninvited and trashing the place. Here’s what it looks like:
1. Difficulty Focusing:
Simple tasks like writing an email or compiling a report feel like climbing Mount Everest. My brain refuses to cooperate, and I’ll find myself staring at my to-do list, paralyzed.
2. Increased Sensory Sensitivities:
Noises that were background hum yesterday—keyboards clacking, phones buzzing—now feel like jackhammers drilling into my skull.
3. Emotional Overload:
I’ll cry in the bathroom over something minor or snap at a coworker for something trivial. It’s like my emotional bandwidth has disappeared.
4. Physical Fatigue:
Even walking from my desk to the kitchen feels monumental. My body feels heavy, like it’s moving through wet cement.
A Moment of Burnout: The Karaoke Catastrophe
There was one week at work where everything seemed to pile on—a big project deadline, back-to-back meetings, and, to top it off, a mandatory team-building karaoke night.
I knew it was going to be rough, but I convinced myself I could handle it. By the time I got home that Friday night, I felt hollowed out. My sensory system was fried from the flashing lights and loud music, my cheeks hurt from forced smiles, and my head throbbed from holding back tears all week.
I spent the entire weekend in bed with the blinds drawn, unable to even look at my phone. It wasn’t laziness; it was survival.
Recognizing the Warning Signs
Burnout doesn’t hit like a thunderclap—it creeps in like a rising tide. Knowing the signs can help you catch it before it takes you down.
- Chronic Exhaustion: You’re tired all the time, even after a good night’s sleep.
- Loss of Interest: Tasks that used to feel manageable now seem impossible or pointless.
- Emotional Struggles: Anxiety, irritability, or depression seem to follow you everywhere.
- Social Withdrawal: You avoid coworkers, skip social events, and take longer breaks just to avoid interaction.
How I Manage Autistic Burnout at Work
I’ve learned (the hard way) that pushing through burnout doesn’t work. These strategies, however, do:
1. Set Boundaries:
I’ve started saying “no” to extra projects or after-work events. It’s not easy, but it’s necessary.
2. Take Sensory Breaks:
Sometimes, I step outside for fresh air or find a quiet corner to decompress. Noise-canceling headphones are my secret weapon.
3. Advocate for Accommodations:
Flexible schedules and remote work options have been game-changers for me. If your workplace offers accommodations, use them. If they don’t, ask.
4. Practice Radical Rest:
When burnout hits, I let myself rest without guilt. That might mean taking a mental health day or spending a weekend binge-watching comfort shows in pajamas.
Dealing With HR: How to Advocate for Yourself
Talking to HR about burnout can be intimidating, but it’s essential for long-term survival. Here’s how to approach it:
- Frame It Positively: Instead of saying “I can’t handle this,” say, “I’ll be more productive with these adjustments.”
- Know Your Rights: Research workplace accommodation laws in your area. (In the U.S., check out the ADA.)
- Come Prepared: Have a list of specific accommodations that would help, like flexible deadlines or a quieter workspace.
Resources for Navigating Burnout and Work Challenges
- Autistic Self Advocacy Network (ASAN): Great for understanding rights and finding community.
- Job Accommodation Network (JAN): Offers guidance on workplace accommodations.
- Mind Tools: For productivity tips and managing workloads.
- The Pomodoro Technique: A time management method that’s saved my sanity more than once.
What I Wish Employers Knew About Burnout
1. It’s Not About Laziness:
Burnout isn’t a failure of willpower—it’s a physical and emotional shutdown caused by overextension.
2. Accommodations Aren’t Extras:
Small changes like adjustable lighting, flexible hours, or remote work options can make a huge difference.
3. Support Matters:
When managers create a culture of understanding and communication, it reduces burnout and boosts productivity.
A Literary Parallel
Sylvia Plath wrote in The Bell Jar, “I felt very still and empty, the way the eye of a tornado must feel, moving dully along in the middle of the surrounding hullabaloo.” That’s autistic burnout in a nutshell—calm on the outside, but a storm of overwhelm within.
FAQ: Your Questions, Answered
Q: Can burnout be prevented?
A: Not entirely, but setting boundaries, practicing self-care, and seeking accommodations can help.
Q: How do I recover from burnout?
A: Rest is key. Give yourself permission to step back and recharge.
Q: What’s one workplace accommodation that’s helped you most?
A: Remote work. Being in my own space allows me to control sensory input and manage my energy better.
Final Thoughts
Burnout is a reality for many autistic people in the workplace, but it doesn’t have to be a death sentence for your career. By recognizing the signs, setting boundaries, and advocating for yourself, you can protect your mental health and find a better balance.
Remember, your worth isn’t tied to your productivity, and taking care of yourself is never a failure—it’s an act of strength.
Have burnout stories or tips? Share them in the comments—I’d love to hear what’s worked for you.
