Skip to content
As workplace cultures snap back to normal after Covid-19, it’s fair to say that the growing demands of modern work environments are becoming significant contributors to autistic burnout in adults at work, both in the UK and elsewhere in similar countries.
If you’re an autistic person experiencing burnout or struggling to find a workplace that meets your needs, discovering the right career path can make all the difference.
Our free career-matching tool is designed to help autistic individuals find roles suited to their strengths and preferences. Try it out and take control of your work environment.
This could be a step in the right direction, but maybe you’re in a role that doesn’t align with your needs and you want to know what you can do to help yourself right now?
The reasons adults with autism feel burnout and stress in the workplace are well-documented and are known to include:
- Uncertainty about job roles and responsibilities
- Lack of proper training or necessary skills to perform tasks effectively
- Limited control over decision-making and managing workloads
- Challenging or uncomfortable working conditions
- Absence of support or positive feedback from supervisors and colleagues
- Unresolved conflicts or workplace bullying
- Organizational changes that create instability
- Feeling unable to voice concerns due to a lack of trust
- Overlapping or excessive work demands
But even without this long list of potential triggers, the workplace can sometimes feel like a jungle for autistics, where office politics, power dynamics and interpersonal conflicts are constantly at play.
For employees like us with autism, navigating this environment is particularly daunting because we’re simultaneously dealing with sensory overload, suffering exhaustion from masking, and experiencing the difficulties we have with social interactions.
It’s fair to say—if not proven—that on any given day, our stress levels are generally higher than those around us, making it especially important that we learn how to develop effective coping strategies.
In this article, we’ll explore exactly what causes stress and autistic burnout in adults, how to recognize the signs early, as well as provide some practical strategies and self-care tips to strike the right balance between work and well-being.
Understanding Autistic Burnout in Adults at Work
Stress is simply the body’s natural reaction to perceived threats or pressure.
When we become stressed, our bodies release hormones like adrenaline and cortisol: adrenaline increases our heart rate, while cortisol elevates glucose levels in the bloodstream.
It does this because it’s preparing you to either fight or run away from the perceived danger. It’s important to understand that stress isn’t always a bad thing and that it actually plays an important role in keeping us safe and alive.
Normally, when the threat subsides, our hormone levels return to where they should be and our heart rate and glucose levels become stabilized.
However, problems can arise when the stress factors remain constantly present and the body is kept in a perpetual state of alertness. This leads to what’s known as “chronic stress,” where the fight-or-flight response is always switched on.
Chronic stress is very unhealthy and can result in a number of physical and mental complications, including:
- Weight gain
- Digestive issues
- Headaches
- Sleep disturbances
- Memory and concentration problems
- Anxiety
- Depression
- Cardiovascular issues
For those of us with autism, we can feel stress when sensory inputs become overwhelming, such as with bright lights or loud noises.
For me personally, I feel it acutely when I’m surrounded by my own small children and baby, as I’ll struggle to compute what I’m hearing (usually very loud high-pitched voices that are unpredictable in terms of when they’re speaking) with everything else going on around me.
Another thing many of us experience is the deep sense of comfort we feel in routine and predictability.
We find that disruptions to that stability can significantly heighten our stress levels and when this happens, many of us resort to stimming as a coping mechanism, which if left unchecked, can lead to irritability and emotional outbursts.
We can experience this simply through a transition at work or if something changes in our home life routines, or it might be something more extreme, like the death of a loved one.
Fortunately, stress is typically a short-term response to these experiences, but it can easily reach a tipping point and when that happens it can escalate into the chronic condition known as autistic burnout.
Burnout in adults with autism is characterized by severe physical, mental, and emotional exhaustion.
From a workplace perspective, employees experiencing burnout can feel detached and demotivated and it’s not uncommon to feel negativity and cynicism toward the job.
We can find that the coping strategies that worked before we reached burnout are no longer effective and as our bodies struggle in this state our overall health and wellbeing deteriorates.
We can end up withdrawing from our surroundings, and in severe cases, even become non-verbal with those around us.
As autistics, it’s important to recognize that we’re more susceptible to burnout because of our issues with sensory overload.
In the workplace, autistic individuals face a particularly high risk of stress and burnout, with estimates suggesting that up to 80% of us experience it at some point in our careers.
This alarming statistic is amplified when placed alongside other statistics related to autism and mental health: e.g. that the prevalence of anxiety among autistic individuals is around 42%, while the rate of depression is approximately 37%, compared to 20% and 16%, respectively, for the general population.
It is therefore imperative for workplaces to try to understand the difficulties autistic adults face in terms of stress, burnout, anxiety and depression, and what causes this, and likewise, for autistic employees to be able to recognize the increased risk for themselves.
Recognizing the Signs of Burnout Early
As an autistic professional, you may be wondering how to recognize the signs of potential burnout in yourself?
Researchers suggest that when autistic people describe what it feels to be burnout, they describe a common range of symptoms that separate autistic burnout from depression and general occupational burnout.
The symptoms of autistic burnout will usually fall into one of six categories:
- Physical
- Cognitive
- Executive Functioning
- Social
- Emotional
- Sensory
Physical
You may start to feel utterly exhausted, as if every ounce of energy has been drained, leaving you running on empty. Getting out of bed can feel nearly impossible, often paired with an overwhelming urge to sleep excessively.
Cognitive
The cognitive symptoms often mirror the physical ones. You may start to feel mentally drained, struggling to think clearly, as if surrounded by a fog.
Tasks that were once simple may now seem confusing, and your ability to concentrate and focus can vanish.
Remembering facts may become challenging, leaving you worried about memory loss.
Executive Functioning
This is when our ability to plan, solve problems, and stay organized becomes compromised. You might start craving routine more than usual and feel distressed if things don’t go as planned.
Procrastination may increase, and making tough decisions can feel overwhelming. Sometimes it even feels easier to let others decide for you.
Social
It’s well known that autistic individuals often face challenges with social skills, but during burnout, these can become even more intense. Social interactions might bring physical discomfort or lead to complete avoidance.
Finding the right responses in conversation can feel harder, and making eye contact may become even more challenging than usual.
Emotional
Managing emotions can become much harder, leading to feelings of being “overwhelmed” or “bad.”
Even small events might trigger these emotions suddenly. You may also notice that meltdowns and shutdowns occur more frequently and with greater intensity.
Sensory
You may find yourself becoming even more sensitive to sensory stimuli than usual, noticing triggers that didn’t bother you before—like the sound of a fan or someone chewing nearby.
You might begin to stim more frequently and find it harder to mask these responses.
In adults, autistic burnout can eventually lead to depression, making self-awareness and recognizing the early warning signs essential tools for prevention.
For your well-being, it’s crucial to listen to your body, acknowledge how you’re feeling, and understand the possible reasons behind those feelings.
Practical Workplace Advice for Managing Stress and Preventing Autistic Burnout
Now that you understand the causes of autistic stress and burnout, you may be wondering how to manage them in the workplace, if they arise.
Acceptance: first and foremost, remember that you’re not alone and that stress and autistic burnout is something that most of us will experience at some point. It’s completely normal and acceptable to feel this way.
Embrace your strengths: Hyperfocus is a powerful asset, especially when it comes to understanding what causes stress and autistic burnout and the support options available (likely why you’re reading this article!).
It can help you gain a clear understanding of the legislative framework around reasonable adjustments and the support available.
Formal workplace support: Consider speaking with your manager about available mental health support. You might need to request extra breaks or time to socially withdraw.
Personally, I found that taking a solo walk at lunchtime was essential—it gave me a chance to recharge for the second half of the day.
Reducing your workload: It can be beneficial to seek support from a colleague or manager to help lighten your workload, whether temporarily or permanently.
Setting boundaries and managing expectations about what you can and can’t accomplish during these times is important.
While every workplace is unique, they are all subject to the same disability laws, so don’t hesitate to ask for help.
Self-advocacy and health: Choosing to pursue a formal diagnosis of autism is a deeply personal decision.
However, in my experience, it can provide greater protection under equality laws, and employers are likely to take your requests more seriously, even if they don’t explicitly acknowledge it.
It’s also essential to focus on everyday aspects like diet, exercise, and sleep whenever possible.
Engagement with the autistic community: Connecting with the autistic community through platforms like this one can help validate your feelings and allow you to converse with others who may be having similar experiences.
Conclusion
In this article, we’ve delved into the realities of stress and autistic burnout in adults, highlighting how they manifest and how to recognize their symptoms.
We’ve also identified a range of practical strategies, with one of the most powerful being engagement with a community of like-minded individuals who understand what you’re going through.
If you’re dealing with stress or autistic burnout at work, I genuinely hope for your swift recovery and that you’re receiving the support you need.
Remember, feeling this way is completely normal. Consider joining The Autistic Boss—a community that truly understands your experiences and offers the solidarity you deserve.
Unlock Your Full Potential with The Autistic Boss!
Join our newsletter for expert insights, practical advice, and exclusive access to free resources designed to help autistic professionals thrive in the workplace. Be the first to receive new content, updates on our latest offerings, and tools tailored to your success.
✨ Start now by exploring our free Autistic Career Matching Tool – discover careers that align with your strengths and needs! → Try it here
📩 Want more? Sign up for our newsletter at the bottom of this page to stay informed and empowered on your career journey!
Frequently Asked Questions
Click to view
What is autistic burnout and how does it differ from general work-related burnout?
Autistic burnout is a state of intense physical, emotional, and mental exhaustion caused by prolonged stress, sensory overload, and the demands of masking neurodivergent traits in social and work environments. Unlike general work-related burnout, autistic burnout often involves increased sensory sensitivity, social withdrawal, and difficulties with executive functioning, which can lead to complete shutdowns and even non-verbal episodes.
What are the early warning signs of autistic burnout in the workplace?
Early warning signs of autistic burnout include persistent exhaustion, both physically and mentally, increased sensitivity to sensory stimuli, and difficulty concentrating and remembering tasks. Emotional responses may become heightened, leading to frequent meltdowns or shutdowns, while social interactions may become increasingly overwhelming, causing avoidance. Additionally, a stronger reliance on routine and predictability may develop, as changes in structure can feel distressing. Recognizing these signs early is essential for implementing coping strategies before burnout escalates.
What workplace factors contribute most to autistic burnout?
Several workplace factors contribute to autistic burnout, including unclear job roles and responsibilities, lack of proper training or support, and sensory overload from bright lights, loud noises, or crowded spaces. Excessive workload and unrealistic expectations can create overwhelming pressure, while frequent workplace changes and unpredictability add to stress. A lack of accommodations and understanding from colleagues and management further exacerbates the challenges autistic employees face, making it difficult to navigate the workplace effectively.
How can autistic employees manage stress and prevent burnout?
Autistic employees can manage stress and prevent burnout through self-advocacy, by clearly communicating their needs and requesting reasonable accommodations. Establishing routine and structure can help create a sense of predictability, reducing uncertainty in daily tasks. Sensory management strategies, such as using noise-canceling headphones, adjusting lighting, or finding quiet workspaces, can also be beneficial. Taking regular breaks to recharge, such as short walks or moments alone, can prevent exhaustion. Breaking tasks into smaller steps helps with task prioritization, making workloads more manageable. Engaging with the neurodivergent community for support, advice, and shared experiences can also provide valuable insights and reassurance.
What accommodations should workplaces offer to support autistic employees?
Employers can offer several accommodations to support autistic employees, including providing clear and written instructions for tasks to minimize misunderstandings. Flexible work arrangements, such as remote work, adjusted schedules, or designated quiet spaces, can make a significant difference in reducing stress. Minimizing sensory distractions by allowing for adjustable lighting or reducing noise levels can improve workplace comfort. Encouraging direct and structured communication methods fosters clearer interactions, while offering mental health support and promoting an inclusive work culture ensures that autistic employees feel valued and supported.
