TIPS FOR MANAGING BURNOUT

Let’s talk about burnout 📣
Autistic burnout is a phenomenon that is currently under-researched and poorly understood. For me, it is a slippery slope that often leads to a depressive episode and a decreased ability to look after myself, manage my own emotions, and tolerate my sensory environment. For many, burnout involves the loss of necessary skills and makes looking after oneself extremely difficult. Before recognising my own neurodivergence, I had repeated episodes of burnout characterised by spending days in bed, often in total darkness. At the time, I was completely unaware of the ways my own expectations of myself and my sensory environment were affecting my wellbeing, often blaming myself for my inability to “just get on with it.” Understanding the effects of burnout and how to prevent it has been an important step in my own journey towards better understanding myself and meeting my own needs. So, how can one prevent burnout altogether or manage burnout once it’s begun? While I’d be lying if I said I’d solved this issue for myself (I am still very much working out how to structure my life in a way that prevents burnout) here are some things that have helped me:

1. Reduce making efforts: reducing masking efforts is an important part of preventing or managing burnout. This is because masking our authentic ways of being requires a significant amount of effort and is both physically and emotionally exhausting. For this reason, spending time with oneself or with trusted others with whom one doesn’t feel the need to mask is crucial for preventing burnout or mediating burnout once it’s begun. 
2. Spending time on special interests: special interests often provide a sense of purpose, belonging, and joy to Autistic people. Utilising these special interests is crucial for preventing burnout and reducing symptoms once they’ve begun. It is also, in my experience, an important step in preventing depressive episodes. When I am feeling overwhelmed, exhausted, or low, I know it’s time to break out the plushies, don my onesie, and watch dinosaur documentaries (on repeat)! 
3. Decrease sensory input: managing one’s sensory environment is crucial to managing burnout. This is because the constant barrage of sensory input puts stress on our sensitive nervous systems; that accumulated stress can result in physical and emotional exhaustion and contribute to burnout once it’s begun. It is important, therefore, that we take steps to manage our sensory environment where possible. For many, this may mean utilising sensory aids (such as ear defenders) and taking other steps to reduce sensory overload (for example, wearing comfort clothing or eating “safe” foods). 
4. Manage expectations of oneself: Finally, managing our own expectations of ourselves is an important part of preventing burnout. Since we know that burnout results in part from unrealistic expectations imposed by society/our environment, it is even more crucial that we don’t subject ourselves to the same expectations. For many, this may look like setting boundaries with others (and learning to say “no” to unnecessary commitments) and learning to ask and accept help from loved ones. If you find yourself berating yourself for not meeting the goals you’ve set for yourself, ask yourself these questions:

• Have these expectations come from me (or from others/society)?
• Are these expectations respectful of my specific support needs?
• Would I hold others to these same expectations?
• Are these expectations achievable (given my current wellbeing/health/emotional stability)?

If you answer “no” to any of these questions, it’s time to re-evaluate the expectations you’ve set for yourself.
 
So, what steps do you take to prevent burnout? What would you add to this list? Comment below or email me at cloie@diversemindstherapy.org!