Lately, we’ve had lots of clients tell us that they’re struggling at work. They’re having a hard time paying attention and completing tasks, they feel restless or distracted, they dread going to work in the morning, and overall they feel irritable. These are all signs of burnout.
Professional burnout makes life extremely challenging. It doesn’t just affect your professional life. Burnout can affect your personal life, your mental health, and your physical health as well. For individuals with autism, burnout can be hard to spot and deal with because they are so good at masking their emotions. They push down these feelings in an attempt to fit in. But here’s the thing, if burnout goes unaddressed, it gets worse. And for neurodiverse individuals autistic burnout can derail their life for days, weeks, and even months.
As autism therapists, we know the pain autistic burnout can cause. We don’t want that for you. So today, we will give you some tips and tricks for things you can do to cope with feelings of burnout when they arise.
What is autistic burnout and how does it affect my job?
You may be wondering, What is autistic burnout? Autistic burnout is something many neurodiverse individuals experience. Common symptoms include:
Not wanting to get up in the morning- Feelings of dread over going into work
- Distractibility
- Trouble completing tasks
- Restlessness
- Mood swings and irritability
- Isolating from friends and colleagues
- Feeling like you just can’t take it anymore (maybe even quitting your job)
- Exhaustion
- Depression symptoms (sadness, feelings of worthlessness, loss of interest in things you used to like)
- Anxiety symptoms
- Increase in “common” autistic behaviors including stemming and other self-soothing behaviors.
- Chronic health issues (headaches, autoimmune disease, pain, inflammation, etc) will become worse
What’s important to note is that the signs of burnout don’t just go away if you ignore them, Actually, this can make them much worse. When autistic burnout sets it, it may feel like you just can’t do anything at all. These feelings may persist for weeks and sometimes even months. I have known individuals to go on medical leave or quit their jobs when this sets in.
Want to know more? Check out this blog I wrote about autistic burnout.
How to Prevent Autistic Burnout In and Out of the Workplace
The good news is, autistic burnout is treatable. You can mitigate the symptoms of burnout before they wreak havoc on your life. There are steps you can take to recharge your battery so you can enjoy your work again.
Slow Things Down
When burnout sets in, you may feel like things are coming at you all the time. This may be very triggering and cause you to feel totally overwhelmed. But slowing things down wherever you can helps For example, say you’ve recently taken on a project for work, but you’re also helping to plan a friend’s baby shower. This is a lot. Talk to the other hosts of the shower and explain what’s going on at work, ask for support so you take that off your plate.
Ask for Help When You’re Experiencing the signs of Autistic Burnout
Many individuals with autism struggle to ask for help. It’s hard to admit that you’re struggling because you don’t want people to look at you differently. I get that, but if you don’t ask for the support you need, others may not realize you’re having a hard time and you’re left to deal with these feelings alone. It’s hard to be vulnerable with others, but when you do, you may find that you have more support than you ever imagined.
Give a Mini Disclosure
We talk about a mini-disclosure a lot in our blogs. It’s an important skill I work on teaching many of my clients because it prevents misunderstandings.
When you need some time to recharge your social battery or work on your special interest. It’s a good idea to offer your loved ones (and possibly even your colleagues) a mini-disclosure. If you just disappear, this can be upsetting to them, especially if they don’t know why. They may misinterpret your actions as uncaring or even lazy because they were not given the content to understand them. So, instead of just walking right into this type of conflict, tell them why you’re doing this. Simply say something along the lines of “I need some time to decompress and recharge my social battery. I love/care about you, and I am doing this so I can be there for you in the future.”
But, please make sure that you follow through on what you tell them. Take the time you need, then go back to them and support them in the way they’ve supported you. Remember, a mini-disclosure doesn’t give you a free pass to just do whatever you want.
Reach Out to a Therapist to Discuss Autistic Burnout
Talking to a therapist can really help you sort through the feelings of burnout you’re experiencing. It doesn’t necessarily have to be a therapist who specializes in autism as I do, but that would be great if you can find one in your area. Furthermore, I recommend reaching out to an IFS (Internal Family Systems) therapist. They have advanced training to help you reconcile the parts of yourself that are contributing to your distress, so you can live a more fulfilled life.
Want to learn more about this type of therapy, check out my IFS blog!
Begin Autism Therapy in California
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Or… Take an Autism E-Course
If you are not in California but are wanting support as an autistic individual or parent, there are options for you! Consider our sister website, Neurodiversity School. Check it out if you want to join an online community of neurodivergent peers. To get started, follow the following steps:
- Sign up for our newsletter
- Check your inbox for more information
- When the website launches, take the quiz and find out what course is right for you or your loved one!
Other Options at Open Doors Therapy for Individuals with Autism:
Our Palo Alto, CA-based Autism Therapy Clinic serves teens and adults on the autism spectrum. More specifically, our therapists support those who identify as high functioning, having Aspergers, and ASD traits. We are also proud to offer support to the families of those with an autism spectrum disorder.
Currently, our services are exclusively offered through online therapy in California. Our services cover a wide range of challenges that individuals on the autism spectrum might experience. Our skilled autism therapists specialize in individual counseling for autistic teens and adults, parent counseling, group therapy, and countless social skills groups! Right now, we have groups for neurodiverse working professionals, college students with autistic traits, teens & caregivers, and gifted youth & caregivers. We also offer social skills groups for neurodiverse adults, women who identify as neurodiverse, a mothers group, and a summer social skills college transition training program for youth transitioning to college. Reach out to us for more information on our services or to schedule a consultation.
