Autistic and ADHD burnout

Neurodivergent burnout is a signal that the brain + nervous system has been under stress for too long, without support, and accommodation for recovery. This is closely tied to the masking, cumulative mental load, and the constant effort required to navigate a world that often does not align with neurodivergent needs. It is the result of long-term overextension of our capacity, and it may happen for years before becoming visible.

It looks like:

• Chronic exhaustion - persistent fatigue that rarely improves with rest

• Increased sensitivity/ reduced tolerance to sensory stimuli such as light, sound, and touch

• Loss of skills - losing the ability to do tasks that were once manageable such as socialising, performing basic self-care

• Flare-ups of health conditions or feeling run down/ getting sick

• Increased cognitive/ executive functioning challenge such as greater difficulties with remembering, planning, organising, attention

• Increased emotional dysregulation or shut downs

• Inability to mask

• Enhanced neurodivergent traits such as more difficulty adapting to change, increased in repetitive behaviours

Burnout tends to show up after:

• increased demands/ responsibility

• sustained masking at school, work, or relationships

• cumulative invalidation of needs

From the outside, others may ask/ say:

• "what's changed?"

• "you were fine before?"

• "are you lazy?"

• "try harder"

CHECKING IN with ourselves - Am I tired, or Am I burnout?

When I'm tired, I still feel like myself, I know that a little rest will help.

OR

When I'm burnout:

• Rest doesn't seem to "fix"

• I am easily overwhelmed (sensory, cognitively, and emotionally)

• Everyday tasks feel harder and overwhelming

• I need more time to withdraw

• I don't quite feel like myself

Burnout is a sign that "what we are doing is not sustainable".

If this is burnout, I will need:

• Less demand

• Slower pace

• Longer recovery time

• More support

• Rest in a way that works for you! Some ideas: move in a way that feels good, engage in special interests, time alone, or be with people that you can unmask safely