Burnout: Why It’s So Hard to Look After Ourselves When We Need It Most
Burnout was first recognized in 1974. 15,000 studies and 45 years later (in 2019) the World Health Organization (WHO) added burnout to its International Classification of Diseases. They define it as an “occupational phenomenon” rather than a medical condition. Essentially, this definition refers only to work-related stress, characterised by exhaustion, feelings of negativity or cynicism, and reduced effectiveness.
But of course, it’s not just workplace stress that causes burnout. This has been recognised more recently (more on this in a mo), but the WHO’s definition makes it clear they weren’t looking through any other lenses with this short declaration: “Burn-out refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life”. Cheers for all that work.
This generic concept of burnout fails to capture neurodivergent (ND) voices and experiences. This means the unique characteristics are not considered, so the advice for recovery and prevention misses the mark.
In 2020, the Academic Autism Spectrum Partnership in Research and Education published the first ever study on autistic burnout. They created this definition:
“Autistic burnout is a syndrome conceptualised as resulting from chronic life stress and a mismatch of expectations and abilities without adequate supports. It is characterised by pervasive, long-term (typically 3+ months) exhaustion, loss of function, and reduced
tolerance to stimulus.”
Further studies in 2021 and 2023 identified clear distinctions between autistic and non-autistic burnout and deepened our understanding of contributing factors and impacts. To note, the term autistic burnout is becoming interchangeable with neurodivergent burnout; a term that is gaining traction as our understanding of burnout across various neurodivergent conditions increases, including autism
You might be reading this with vivid memories of your own burnout experience(s). You may have a clear understanding of what led to it and how it affected you. It’s also understandable you may not. Neurodivergent burnout is a distinct experience that has not been given enough attention. Increasing understanding is essential to (i) help identify neurodivergent burnout earlier, (ii) reduce the odds of it escalating into depression or other co-occurring mental health conditions, (iii) highlight the potential dangers of masking, and (iv) aid in suicide prevention.
So, why does burnout have such a profound impact on our ability to take care of ourselves? Let’s explore what contributes to neurodivergent burnout, as revealed by neurodivergent communities. Then, we’ll be in a better position to understand why it’s not so easy to avoid (helping to reduce shame) before looking at neuro-affirming support - particularly when it comes to food and nourishment.
Things that can make burnout more likely
The strongest influence is the cumulative demands and stress of existing in an unaccommodating neurotypical world.
Our sensory environment becomes TOO MUCH to handle.
Masking. Whether conscious or unconscious, masking is an attempt to conceal or suppress certain neurodivergent traits, in order to blend in societal “norms” or expectations.
Why Neurodivergent Burnout Can Leave Us Feeling Stuck
When burnout hits, it’s not just a matter of chronic exhaustion. Neurodivergent burnout is pervasive and can affect every aspect of life and well-being:
Increased Sensitivity: Noise, light, tastes, and textures might feel extra irritating with reduced tolerance. Sensory overwhelm can be a massive energy drain, adding to existing stress and creating a self-perpetuating cycle that is difficult to break.
Loss of skills: You may lose your ability to function, making it difficult to think, process information, make decisions, or remember things as you usually would.
Withdrawal: Social withdrawal is one of the most commonly reported effects. Complete social isolation can accompany neurodivergent burnout, along with increased communication difficulties, including loss of speech.
Extra Difficulty Managing Emotions: Managing emotions requires considerable effort at the best of times. Burnout can exacerbate emotional challenges because:
Sensory regulation, which underpins emotional regulation, is reduced.
Emotional reactivity and impulsivity increase, leading to intense responses like rage, panic, crying, or shutdowns. It can also lead to increased impulsivity and unhealthy coping mechanisms like disordered eating, self-harm, and self-medicating.
Physical Symptoms: Headaches, migraines, muscle or joint pain, digestive issues, and sleep problems often co-occur with neurodivergence and are exacerbated by stress. These physical symptoms further impact executive function, mood regulation, and self-care.
Why Burnout Makes Eating So Difficult
For many, burnout goes hand in hand with challenges around eating. Common experiences include:
Loss of Appetite and Disinterest in Food: You may feel less hungry, shudder at the thought of food due to sensory overwhelm, or fear unpleasant repercussions if eating triggers physical or emotional symptoms.
Struggles with Executive Function: It takes significant energy to organize thoughts, maintain focus, plan tasks, and execute them. Remembering to eat, choosing what to eat, shopping for food, and preparing meals can feel overwhelming. When energy reserves are depleted, the brain may decide eating isn’t worth the effort. This isn’t laziness but an attempt at self-preservation.
Difficulty Adapting to Change: When the brain and body are both depleted, even small shifts in daily routines can feel insurmountable as we don’t have the energy to process and adapt - especially eating.
Low Interoception: Many ND individuals struggle to recognise hunger signals. It can be the same with noticing thirst, fatigue, building anxiety, or the gradual onset of burnout. This challenge becomes greater when in burnout and can contribute to erratic eating.
Guilt and Shame: Recovery attempts based on neurotypical expectations can be frustrating and lead to self-criticism. This is particularly true when “proper nutrition” according to social norms isn’t accessible, and judgment surrounds reliance on easy options and convenience foods, even though these can be lifelines during burnout.
Can you see the spiral? The more debilitating the burnout, the harder it becomes to meet your needs - from personal hygiene and food intake to maintaining relationships and engaging in special interests. This, in turn, exacerbates burnout. No wonder so many people feel stuck and hopeless, and why burnout so often results in depression. When exhausted, it’s difficult to engage in the activities that bring meaning and purpose.
Practical, Realistic Strategies for Self-Care During Burnout
When you’re burnt out, conventional self-care advice like “just rest more” or “eat healthier” doesn’t help. Instead, try strategies that are compassionate and aligned with your needs:
Build a Support Network: You don’t need a long list of friends. Do you have one trusted person you can reach out to for help? It could be a friend who can pick up groceries or eat with you, or a professional who understands your needs. Asking for help may feel awkward, but it’s worth practicing.
Identify your signs. Learn how burnout affects you so you can recognise it earlier and prevent it from becoming more severe.
Create a ‘Looking After Myself’ / Recovery Plan: Keep it simple - guidance to help you tend to your needs can be invaluable. The goal isn’t “nailing recovery” but making things easier over time.
Accept Eating Support Without Guilt: There are no rules about what a meal “should” look like. Ready meals, leftovers, or whatever is manageable might be what gets you through. Challenge the belief that you “should” be able to do more, or that accomodations are a sign of laziness.
Pace Yourself: It’s tempting to use any energy as soon as it returns, but this can prolong recovery. Learning to pace yourself is an invaluable skill that aids long-term healing.
Moving Forward with Compassion and Realism
It’s time to challenge the narrative that burnout can be overcome by pushing through or following generic self-care advice. Burnout is a complex, unique experience that requires a compassionate, individualised approach.
If you’re struggling with burnout and self-care, know that you’re not alone. The goal isn’t to “fix” yourself but to give yourself permission to care for yourself in ways that are accessible right now.
Want to know more or in need of support?
I am hosting a workshop on April 3rd to explore all of this in more depth. Beyond Burnout: Real Talk on Eating, Self-Nourishment and Recovery will be a space for compassionate exploration, tools, practical tips, and realistic strategies tailored to neurodivergent needs. Book your spot here.