I used to think burnout was something that happened to other people. You know, the ones who work 60-hour weeks, stay up late answering emails, and skip vacations to climb the corporate ladder.
But then I got my first full-time job, and it hit me like a freight train. Autism burnout doesn’t look like regular burnout—it’s sneaky, silent, and impossible to ignore once it’s taken hold.
What Is Autism Burnout?
Autism burnout isn’t just feeling tired after a long day at work. It’s a state of mental, physical, and emotional exhaustion caused by prolonged masking, sensory overload, and the relentless effort to fit into a neurotypical world.
For me, it looks like this:
- Struggling to get out of bed, even after eight hours of sleep.
- Forgetting basic tasks, like brushing my teeth or responding to emails.
- Feeling emotionally numb, like I’m walking through life in a fog.
Why Workplaces Are Especially Draining
- Masking All Day: At work, I’m constantly pretending to be “normal.” I force eye contact, suppress stimming, and try to keep up with social norms that feel unnatural. It’s exhausting.
- Sensory Overload: Fluorescent lights, ringing phones, office chatter—it’s a sensory nightmare.
- Executive Dysfunction: Managing deadlines, meetings, and daily tasks requires a level of organization that my autistic brain struggles with.
A Week in My Life (During Burnout)
Monday:
I wake up already dreading the day. My body feels heavy, like I’m carrying a backpack full of bricks. I manage to shower and get dressed, but by the time I get to work, I’m running on fumes.
Wednesday:
I miss a deadline because I misread an email. My boss asks me to stay late to finish the project. I nod and smile, but inside, I’m crumbling.
Friday:
By the end of the week, I’m barely functioning. I skip lunch because the thought of walking into the crowded breakroom is too much. When I get home, I collapse on the couch and don’t move for hours.
How I Learned to Recognize Burnout
For years, I thought this was just the price of having a full-time job. But after my first major burnout, I started noticing the warning signs:
- Emotional Instability: Crying over small things, snapping at loved ones, or feeling completely apathetic.
- Physical Symptoms: Headaches, muscle tension, and a constant feeling of fatigue.
- Cognitive Fog: Forgetting tasks, losing track of time, and struggling to concentrate.
What I Do to Recover
- Take Time Off: Even if it’s just a day, stepping away from work helps me reset.
- Limit Sensory Input: I spend my evenings in low-stimulation environments—dim lighting, quiet music, and no screens.
- Prioritize Self-Care: This isn’t about bubble baths (though those help). It’s about meeting my basic needs: eating regularly, staying hydrated, and getting enough sleep.
- Set Boundaries at Work: I’ve learned to say no to unnecessary meetings and delegate tasks when I’m overwhelmed.
A Lesson From the Breaking Point
A few years ago, I hit rock bottom. I’d been working a high-pressure job for months, masking every day, and ignoring the signs of burnout.
One morning, I couldn’t get out of bed. My body felt like it had given up, and my mind was too foggy to think straight.
That day, I called in sick—not just to work, but to the idea that I had to push myself to the brink to succeed. It was the first step in learning to prioritize my well-being.
Why I Stay Despite the Burnout
The truth is, I don’t have the luxury of quitting. Like many autistic people, finding and keeping a job that fits my skills and limitations has been an uphill battle. The unemployment rate among autistic adults is staggering—nearly 85% globally, according to some studies.
So, I stay. But staying doesn’t mean I’m not allowed to demand better—for myself, and for others like me.
What Workplaces Can Do to Help
- Flexible Schedules: Let employees adjust their hours to match their energy peaks and valleys.
- Quiet Workspaces: Open offices are a sensory nightmare. Offering noise-reducing options, like quiet rooms or remote work, can make a huge difference.
- Clear Communication: Avoid vague instructions. Written, detailed guidelines help us thrive.
- Real Breaks: Encourage meaningful rest periods that allow for decompression, not just quick coffee runs.
Visual Snapshot
I’m sitting in my tiny office, the soft glow of a desk lamp illuminating the room. My noise-canceling headphones are on, and a playlist of instrumental piano music plays in the background.
FAQ
Q: Is burnout different for autistic people?
A: Yes. Autism burnout is often caused by masking, sensory overload, and unmet needs over an extended period. It can be more intense and longer-lasting than typical burnout.
Q: How can I support a coworker experiencing autism burnout?
A: Be understanding and patient. Offer to help with workload redistribution, and advocate for accommodations if they’re comfortable sharing their needs.
Q: Can you recover from autism burnout?
A: Yes, but recovery takes time and intentional effort. Rest, self-care, and reducing stressors are essential.
Final Thoughts
Autism burnout is an invisible struggle, but it doesn’t have to define me. By recognizing the signs and advocating for what I need, I’m learning to survive—and even thrive—in a world that often feels too loud, too fast, and too much.
If you’re navigating burnout, know this: it’s okay to slow down. It’s okay to rest. And it’s okay to demand better.
And if you need me, you’ll find me here—recharging in the quiet, with a cup of tea in hand and my cat by my side.
