What You Need to Know About Neurodivergent Burnout
Experiencing burnout is a nearly universal experience for adults and even many teenagers. Whether the problem is work demands or family obligations taking up resources and time, many people forget how important it is to rest and recharge. Without rest, burnout is almost inevitable and can lead to fatigue, apathy, and resentment.
For neurodivergent individuals, experiencing burnout can be more intense and more easily triggered. As a result, it’s critical to look out for symptoms and take the appropriate steps to avoid or recover from neurodivergent burnout.
What Is Neurodivergent Burnout?
Many neurodivergent individuals, particularly those with autism or attention deficit hyperactivity disorder (ADHD), can experience burnout due to the stressors of everyday life. For neurodivergent individuals, a great deal of energy frequently goes toward the process of “masking,” which means taking steps to seem neurotypical to the outside world.
When accommodations are not available at school, work, or in other social settings, it can be exhausting for neurodivergent people to fully engage and tamp down their true experiences in order to cope. Neurodivergent burnout can seem like extreme fatigue, frustration, an increased tendency to melt down, and a reduced tolerance for certain sensory experiences like bright lights, crowds, and loud noises.
What Is a Neurodivergent Burnout Cycle?
Neurodivergent burnout can be cyclical. When people suffering from burnout do not properly recover, it can lead to additional problems in the future. For instance, not getting enough quality sleep can be a burnout trigger for both neurotypical and neurodiverse people. As symptoms of burnout worsen, it can be harder and harder to get quality sleep due to stress and overstimulation, which only heightens the symptoms of burnout.
Neurodivergent vs. Neurotypical Burnout
As noted, neurodivergence is not a prerequisite for suffering from burnout. However, while neurotypical people may also experience stress, fatigue, frustration, and difficulty concentrating, more negative symptoms are often associated with neurodivergent burnout. For instance, young adults with autism or ADHD may also experience increased sensory sensitivity, loss of skills, including independent life skills, and even completely shutting down in the face of triggers.
What Causes Burnout in Neurodivergent Young Adults?
In short, the cause of burnout in neurodivergent young adults is stress. That stress can manifest in a range of different ways, including:
- Being forced to mask in inflexible environments
- Ableism
- Lack of appropriate accommodation at home, school, or work
- Unfamiliar or taxing social situations
What Are Common Neurodivergent Burnout Symptoms?
The most common neurodivergent burnout symptoms include fatigue that does not improve with rest, difficulty managing daily tasks, including prioritizing work or school assignments or even basic hygiene, and reduced tolerance to stimulating environments, often leading to more meltdowns.
Autism Burnout Symptoms
Anyone with autism or anyone who works with people with autism should be aware of the most common autism burnout symptoms. Because burnout for people with autism is often triggered by the pressures of masking, unfamiliar social environments that do not offer accommodation for diverse needs should be particularly monitored. A person with autism experiencing burnout may experience more frequent meltdowns, social isolation, extreme exhaustion, anxiety, or even physical illness brought on by stress.
ADHD Burnout Symptoms
Young adults with ADHD can also experience burnout due to increased stressors, including spending too much time in hyperfocus mode. ADHD burnout symptoms can include a lack of motivation, physical pain such as headaches and stomachaches, negativity, and irritability.
Tips to Recover from Neurodivergent Burnout
As every neurodivergent person has their own needs and support systems, understanding how to recover from neurodivergent burnout will not be the same for every person. Paying attention to recommended tips for recovering from burnout for people with autism and ADHD can help.
How to Recover from Autistic Burnout
Perhaps the most important step toward neurodivergent burnout recovery is to learn how to reduce stress. Unfortunately, stress reduction is often easier said than done. Pressures associated with maintaining work, school, and social lives can be difficult to ignore, but saying no to unnecessary events, keeping regular work hours, and setting aside plenty of time for rest are key components in maintaining stability.
Developing self-care strategies and practicing them before burnout is another good tactic. People prone to autistic burnout may benefit from connecting with other autistic people, spending time in environments where masking is not necessary to support neurodivergent masking burnout recovery, and taking steps to live healthy lives through nutrition, exercise, and sleep. Autistic people who feel supported in being themselves are less likely to suffer from extreme burnout.
How to Recover from ADHD Burnout
People with ADHD who suffer from burnout may benefit from many of the same tactics as those who have autism. Recovery from ADHD burnout may also include steps like seeking medical treatment for ADHD symptoms, using timers or reminders to take breaks during periods of hyperfocus, and advocating for oneself to receive the necessary accommodations at work or at school.
Managing Neurodivergent Burnout as a Young Adult
Managing neurodivergent burnout as a young adult is no easy task, particularly for those who only recently have begun living more independently. A transition program that focuses on people with learning differences can help build a strong foundation of strategies to deal with burnout before it happens. People with autism, people with ADHD, and their families can all benefit from the support of a program at Transitions, which can fill their toolkits with ways to identify and recover from burnout whenever it may occur.
