How to Recover from Autistic Burnout: 5 Types of Rest
Feeling like you’re running on empty? Learn about autistic burnout and how to manage it. We’ll explore different types of rest needed for recovery — from sensory breaks to social boundaries — providing actionable strategies to restore your energy.
What is autistic burnout?
Autistic burnout is a profound and chronic state of exhaustion and overwhelm experienced by some autistic adults*.
It’s often accompanied by skill regression and a decreased window of tolerance (the ability to tolerate a range of stimuli).
This burnout can impact every area of life, including energy levels, mood, relationships, work, and self-esteem.
Autistic burnout is distinct from other mind-body states like depression, anxiety, PTSD, grief, and complex trauma, though it can certainly overlap with them. It may also interact with other forms of neurodivergence and neurocomplexity, such as ADHD, high sensitivity, giftedness, and sensory processing differences.
Therefore, autistic burnout can be a multifaceted experience, varying for each individual.
*This blog post uses identity-first language for autistic folks.
—> To learn more, check out: “Autistic Person” vs “Person with Autism”: What’s the Difference? | A Neurodivergent Therapist’s POV
What does autistic burnout look like?
Autistic burnout presents uniquely in each individual. Common signs include:
loss of skills in various areas, such as motor, communication, cognitive, and executive functioning skills
reduced tolerance for stimuli and increased sensitivity to sounds, smells, bright lights, and other sensory input.
chronic exhaustion and fatigue; not wanting to wake up in the morning
sensory overload
a constant sense of overwhelm
What causes autistic burnout?
There are many possible causes, including:
stressors in personal life that exceed your capacity to cope (e.g., a breakup, loss of a relationship, grief, a major move).
the demands of working within a capitalist system (e.g., working beyond your capacity, insufficient time off, lack of workplace accommodations).
the impacts of systemic oppression (e.g., microaggressions, harmful interactions, navigating the world as a person with marginalized identities).
living in environments that cause sensory overload, without relief or accommodations
inadequate access to quiet spaces
environments that are excessively loud or bright
constant masking
Constantly masking autistic traits to meet societal expectations requires immense mental and emotional energy. This sustained effort to appear “neurotypical” depletes resources, ultimately contributing to autistic burnout.
—> To learn more about high-masking autism, check out: Unmasking Autism: 6 Common Experiences of Late-Diagnosed Autistic Women
How long does autistic burnout last?
It can last anywhere from hours to weeks, or even years.
Individuals may experience different phases of burnout, or alternate between periods of rest and burnout, depending on their stress levels and available resources.
If you’re currently experiencing burnout, know that there is a path towards greater ease and well-being, even amidst a dysregulating and distressing world.
Remember: burnout is a natural response to stressful conditions. While we cannot immediately change the unaccommodating nature of our ableist society, we can explore small shifts to our daily routines and rituals to provide relief and rest for our nervous systems.
How do I manage and recover from autistic burnout?
Recovering from burnout is a process that takes time – whether hours, days, weeks, or months. Our bodies and nervous systems often operate on cycles and timelines that differ from the expectations and demands of our capitalist society.
Remember to be patient with yourself as you take steps toward restoring your energy.
#1: Ask yourself, what is draining my energy?
Have you heard of spoon theory?
Spoon theory proposes that we each have a finite amount of energy for various activities, including socializing, communicating, executive functioning, physical activity, and mental focus.
Each unit of energy is represented by a “spoon.” Activities like getting dressed, preparing a meal, commuting to work, or answering an email each require a certain number of spoons.
Once these spoons are depleted, they are gone. Rest is necessary to replenish your energy supply.
Many neurodivergent individuals find spoon theory valuable because it provides a concrete representation of energy limitations. You cannot create a spoon out of thin air.
Consider which activities consume the most spoons in your daily life. For example:
making small talk at the grocery store (3 spoons)
masking during a networking event at work (6 spoons)
listening to the refrigerator humming from a room away (which is especially overwhelming for folks with auditory sensitivities – 0.5 spoons)
receiving email notifications and scrolling social media, leading to doomscrolling and feelings of isolation (2 spoons)
going out in public, including brief trips like checking the mail (3 spoons)
driving (if you find it unenjoyable) (4 spoons)
You might like this blog post: How to Reduce Driving Anxiety: A Holistic Guide for Highly Sensitive People
*Note: Your spoon scale is personal. Use numbers / scales that best reflect your experience.
Once you’ve identified what’s draining your energy…
#2: Ask yourself, what type of rest do I need?
Generally, what drains your energy indicates the type of rest required. For instance, if attending unwanted parties depletes your spoons, you likely need social rest—space and distance from social interaction.
Let’s explore 5 types of rest: social, emotional, mental, sensory, and spiritual.
SOCIAL REST
spending time alone, unmasked
being with plants & animals, enjoying connection without the pressure of human social rules
enjoy solo activities – reading, journaling, making art, meditation, yoga, exercise, time in nature
taking a break from social media platforms that cause you stress
setting clear social boundaries
“I need some quiet time today, so I won’t be able to socialize.”
“I’m available for calls between 2 and 3 PM.”
“Please text me instead of calling, unless it’s urgent.”
EMOTIONAL REST
connecting with yourself through hobbies & special interests
watching comedy
spending time with people and places that make you smile
journaling
practicing mindfulness or meditation
spending time with a trusted friend, with whom you feel safe unmasking; perhaps engaging in parallel play (doing separate activities in the same space together, which reduces the pressure to talk the whole time)
seeking support from a therapist or coach trained in nervous system modalities like EMDR, IFS, and Brainspotting – which offer quicker relief & deeper healing than traditional talk therapy
—> To learn more about nervous system healing, check out:
MENTAL REST
finding a state of flow, whether that involves quiet activities like:
drawing
journaling
reading
listening to podcasts
…or highly stimulating experiences like:
blasting high-intensity music through headphones (dopamine rush!)
dancing
physically stimming freely
immersing yourself in a TV show with a complex storyline
learning a new video game
deep-diving into a special interest
SENSORY REST
minimizing overstimulation wherever & whenever possible
dimming the lights
taking screen breaks
wearing noise-cancelling headphones
spending time in quiet, peaceful spaces
avoiding strong perfumes or scents
wearing comfortable, loose-fitting clothing
reducing visual clutter in your environment
limiting exposure to large crowds
soothing your senses
using a weighted pillow or blanket
using a heated blanket or pad
using a fan, or other source of white noise
engaging in tactile activities like playing with soft fabrics or fidget toys
listening to calming sounds like nature sounds or gentle music
using essential oils with calming scents (e.g., lavender, chamomile, rose)
drinking tea, lighting a candle, and listening to binaural beats
enjoying comforting textures of food (e.g., crunchy chips, toasted bread, warm soups, creamy smoothies)
SPIRITUAL REST
connecting with something greater than yourself, through nature, prayer, meditation, ancestral practices, ceremony, or plant medicines
sitting by a body of water (ocean, lake, river)
gardening or tending to plants
stargazing
participating in community rituals that bring joy & meaning
creating art, music, poetry as a spiritual practice
🌱 In this meditation, you will connect with an ancestor. Notice what comes up for you — sensations, emotions, images, thoughts, memories — in their presence.
Full credit for this meditation script goes to Resmaa Menakem, author of My Grandmother’s Hands: Racialized Trauma and the Pathway to Mending Our Hearts and Bodies.
Are you in autistic burnout and needing a nervous system reset?
Experience relief & healing through a Nervous System Reset Intensive (short-term, accelerated work) – designed by an autistic therapist for autistic people.
Therapy in Denver, Colorado | Coaching Worldwide
Helping highly sensitive, neurodivergent adults heal their nervous systems & connect with their authentic selves.
About the Author
Liz Zhou is holistic trauma therapist providing therapy services in Colorado & coaching services worldwide. She helps highly sensitive, neurodivergent adults and couples heal their nervous systems and connect with their authentic selves. Liz’s specialties include EMDR, IFS, Brainspotting, psychedelic integration, and trauma therapy intensives for individuals and couples.
