Autistic burnout isn’t just being “tired” or “stressed.” It’s a deep, overwhelming exhaustion that affects every part of your life: your body, your emotions, and your ability to function.
It happens when we mask too much, push too hard, and don’t get the support we need. And for Black autistic people, burnout is even more complicated.
✔ We’re expected to be strong, resilient, and “twice as good” just to be taken seriously.
✔ We’ve been taught to push through exhaustion instead of resting.
✔ We don’t always have safe spaces to unmask and recover.
If you’ve been feeling mentally foggy, emotionally drained, physically exhausted, and disconnected from yourself, you might be dealing with autistic burnout.
Let’s talk about why it happens and what you can do to recover.
What Causes Autistic Burnout?
✔ Constant Masking & Code-Switching
- If you spend every day suppressing stims, forcing eye contact, adjusting your tone, and making sure you don’t come off as “rude” or “difficult,” it takes a massive toll.
- Black autistic people often mask both their autism and their Blackness to feel safe in certain spaces… which doubles the exhaustion.
✔ Sensory & Social Overload with No Time to Recover
- Crowded spaces, workplace microaggressions, loud environments, family obligations… your nervous system never gets a break.
- If you don’t have built-in recovery time, burnout becomes inevitable.
✔ Chronic Stress & Emotional Exhaustion
- Dealing with medical racism, workplace discrimination, financial struggles, and daily microaggressions creates a constant state of stress.
- Even if you don’t realize it, your brain and body are running on empty from constantly navigating systems that weren’t designed for you.
✔ Pushing Through Instead of Listening to Your Body
- Many of us grew up being told that rest is laziness and that we have to work twice as hard to succeed.
- When burnout hits, instead of giving ourselves grace, we often feel guilty for not “keeping up.”
Signs You’re in Autistic Burnout
✔ Physical Exhaustion → You feel drained no matter how much sleep you get. Your body feels heavy, your muscles ache, and even small tasks feel impossible.
✔ Emotional Numbness → You either feel completely overwhelmed or completely detached, like you’re running on autopilot.
✔ Increased Sensory Sensitivities → Sounds, textures, or lights that you could tolerate before now feel unbearable.
✔ Social Withdrawal → You have zero energy for conversations, relationships, or small talk… even with people you love.
✔ Cognitive Fog → Your brain feels sluggish, forgetful, or unfocused, making even simple decisions feel overwhelming.
✔ Loss of Interest in Things You Used to Enjoy → Hobbies, routines, or passions that once felt exciting now feel draining or pointless.
If any of these feel familiar, you are not alone and you don’t have to stay stuck here.
How to Recover from Autistic Burnout
✔ Step 1: Drop the Guilt & Acknowledge What’s Happening
- Burnout isn’t a personal failure… it’s your body telling you it needs rest.
- You are not lazy, weak, or broken. Your brain has been running on overdrive, and now it needs time to reset.
✔ Step 2: Prioritize Rest & Reduce Unnecessary Demands
- If possible, take time off from work, social obligations, or stressful responsibilities.
- If you can’t take a full break, scale back… skip non-essential tasks, say no to draining commitments, and allow yourself to do less.
✔ Step 3: Engage in Low-Stimulation, Low-Demand Activities
- Avoid forcing yourself to “be productive”… instead, focus on restorative activities like:
- Watching comfort shows or listening to familiar music.
- Spending time in nature or in a quiet space.
- Engaging in soft stimming (rocking, humming, using a weighted blanket).
✔ Step 4: Nourish Your Body (Even When It’s Hard)
- Burnout makes basic self-care feel overwhelming… but small steps matter.
- If cooking feels like too much, opt for easy meals (snacks, smoothies, meal replacements).
- Stay hydrated, stretch when you can, and get as much sleep as your body needs.
✔ Step 5: Slowly Reintroduce Activities That Bring You Joy
- Burnout recovery isn’t instant… be patient with yourself.
- When you’re ready, start with low-energy, low-pressure activities that feel good.
- If a hobby, passion, or goal still feels exhausting, it’s okay to let it go for now.
✔ Step 6: Reevaluate Your Environment & Set Boundaries
- Burnout doesn’t happen out of nowhere… something led to it.
- Ask yourself: What in my life is draining me? What can I change to protect my energy moving forward?
- This could mean:
- Setting firmer boundaries at work or home.
- Unmasking more in safe spaces.
- Advocating for accommodations that reduce daily stress.
Autistic burnout isn’t something you can “push through” or “just get over.” It requires rest, recovery, and real changes in how you care for yourself.
If you’ve been running on empty, you deserve to slow down. Your needs are valid. Your energy is worth protecting.
As always… take what resonates, leave what doesn’t, and know that you are not alone in this journey. ❤