What Is Neurodivergent Burnout?
This is part 1 of a weekly six-part series (building on this post) where we’ll cover everything from what ND burnout looks like to recovery strategies and seeking support.
Burnout. That word, more and more, is everywhere. It's a term that's thrown around a lot, especially in our hustle-driven culture. But for those of us who are neurodivergent (autistic, ADHD, or otherwise wired differently), burnout isn't just about being overworked or stressed. It's a profound, all-encompassing exhaustion that seeps into every corner of our lives.
The Essence of Neurodivergent Burnout
Neurodivergent burnout is a state of intense physical, mental, and emotional exhaustion. It's not just about feeling tired after a long week; it's about a deep depletion that affects our ability to function, communicate, and even perform basic self-care tasks. This burnout often results from the cumulative effect of navigating a world that isn't designed for our neurotypes.
According to a study by Raymaker et al. (2020), autistic burnout is characterized by chronic exhaustion, loss of skills, and reduced tolerance to stimuli. It's not limited to work-related stress but encompasses the broader challenges of daily life, including sensory overload, social demands, and the constant effort to mask or camouflage our true selves (Christine M. Condo).
Masking: The Hidden Drain
Masking is the act of suppressing our natural behaviors to fit into societal norms. For many neurodivergent individuals, this means mimicking social cues, forcing eye contact, or hiding stimming behaviors. While masking can help us navigate certain environments, it comes at a significant cost.
Over time, the effort to constantly mask can lead to a loss of identity, increased anxiety, and, ultimately, burnout. It's like running a marathon every day without rest, leading to a complete depletion of our internal resources (Wikipedia).
Sensory Overload: The Unseen Trigger
Sensory overload is another significant contributor to neurodivergent burnout. Bright lights, loud noises, strong smells—these everyday stimuli can be overwhelming for our nervous systems. When we're constantly bombarded by sensory input without adequate recovery time, our bodies and minds can shut down.
This overload isn't just uncomfortable; it's debilitating. It can lead to meltdowns, shutdowns, and a heightened state of anxiety, all of which contribute to the burnout cycle.
The Path to Recovery
Recovering from neurodivergent burnout isn't about a quick fix or a weekend getaway. It's about creating sustainable changes that honor our neurodivergent needs. This includes:
Unmasking: Allowing ourselves to be OURSELVES, even if it means challenging societal expectations.
Sensory Regulation: Creating environments that minimize sensory overload and incorporating sensory-friendly practices into our daily routines.
Setting Boundaries: Learning to say no and prioritizing activities that align with our energy levels and values.
Seeking Support: Connecting with neurodivergent communities, therapists, or coaches who understand our unique experiences.
As Dr. Megan Anna Neff notes, recovery involves both addressing the immediate burnout and building a life that reduces the risk of future episodes (Neurodivergent Insights).
You're Not Alone
If you're experiencing neurodivergent burnout, know that you're not alone. Your feelings are valid, and recovery is possible. It's okay to rest, to set boundaries, and to seek environments that honor your neurodivergent needs.
In the coming weeks, we'll delve deeper into topics like masking, sensory overload, and recovery strategies. Together, we'll explore ways to navigate burnout and build a life that celebrates our neurodivergent identities.
Want Support Tailored to You?
If this post hit home and you're looking for real, practical support, I'm here. My coaching program is designed for neurodivergent adults navigating burnout, masking, and identity recovery.
Contact me here to learn more or book a free intro call. Let’s figure this out, together.
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Sources:
Raymaker, D. M., Teo, A. R., Steckler, N. A., Lentz, B., Scharer, M., Delos Santos, A., Kapp, S. K., Hunter, M., Joyce, A., & Nicolaidis, C. (2020). “Having All of Your Internal Resources Exhausted Beyond Measure and Being Left with No Clean-Up Crew”: Defining Autistic Burnout. Autism in Adulthood, 2(2), 132–143. https://doi.org/10.1089/aut.2019.0079.
‘No Clean-up Crew’: Causes and Costs of Autistic Burnout. Christine M. Condo. ‘No Clean-up Crew’: Causes and Costs of Autistic Burnout | Organization for Autism Research
Wikipedia: Masking behavior in autism.
Neurodivergent Insights: Autistic Burnout Recovery Plan. Autistic Burnout Recovery: How to Build a Recovery Plan - Neurodivergent Insights
About the Author
Gal is an autistic artist, late-diagnosed at 49, and the creator of AuRTistic Expressions—a space where neurodivergent truth meets creative survival. Through blog posts, printables, courses, and the “This Might Get Messy” podcast, Gal explores what it means to unmask safely, communicate authentically, and make art that doesn’t ask for permission. Stick around—there’s plenty more where this came from.
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