One of the more irritating things about autistic burnout is that it rarely arrives with the theatrical flourish I imagine. There is no dramatic collapse, no warning klaxon, and no helpful message from my brain politely informing me that I’m running critically low on mental resources and should pull over at the next convenient lay-by for a recharge. That would be far too convenient. Instead, burnout usually sneaks up on me.
It’s less like falling off a cliff and more like gradually walking into the sea. I don’t notice the water reaching my ankles because I’m too busy concentrating on the horizon. Then the water is up to my waist and I’m still too busy focusing on my destination. Before I realise it, I’m out of my depth, floundering slightly, unable to feel the bottom, and wondering which direction the shore lies.
My day involves a surprising amount of invisible effort. There’s the social masking, the “stage voice” I wrote about in my stammering article, filtering background noise, monitoring facial expressions, trying to remember whether I’ve made enough eye contact to appear interested without accidentally crossing into “slightly unsettling”, keeping track of conversations, and trying not to infodump about slide rules, cravats or my nihilistic theory of human existence. None of those things are particularly difficult in isolation, but together they’re like dozens of little computer programs quietly running in the background. Each one consumes a little memory, a little processing power, and a little battery until, eventually, I simply run out of something to give.
I’ve started thinking about burnout less like stress and more like a battery. Most people notice when their phone reaches five per cent. My autistic battery has the remarkable ability to leap directly from sixty per cent to, “Why am I irrationally irritated because somebody stacked the dishwasher incorrectly?” Looking back, the warning signs are actually fairly obvious. The world seems louder than usual, conversations start feeling like hard work, and even simple questions such as “What do you fancy for dinner?” suddenly require the computational resources of a AI server farm. Eventually I reach the point where I no longer want to see or speak to anyone, not because I dislike people or because I’m depressed, but because my brain has quietly put a little sign on the door saying, “Capacity reached. Please call again tomorrow.”
This is perhaps the biggest misconception about burnout. It isn’t laziness, a lack of motivation, or “not trying hard enough”. If anything, it usually arrives because I’ve been trying too hard for too long. I often picture it as carrying a rucksack while somebody quietly drops another pebble into it every day. One pebble isn’t a problem. Neither are ten, or fifty. The trouble is that one day I realise I’m carrying several thousand of the things and I’ve become so accustomed to the weight that I’ve forgotten life wasn’t always supposed to feel this heavy. That’s what burnout feels like to me. It isn’t one dramatic event. It’s the cumulative effect of hundreds of tiny demands, each insignificant on its own, quietly adding up until my brain eventually decides it’s had enough.
The frustrating thing is that I already know what helps. The solutions are spectacularly uninteresting. More sleep. Less noise. Fewer demands. Time with people I trust. A walk somewhere green. Music. Noise-cancelling headphones. A mug of coffee. None of this is revolutionary, and none of it would sell many self-help books, but it works. The difficult part isn’t discovering the solution. The difficult part is giving myself permission to stop before my brain makes that decision on my behalf.
At fifty-something I’ve become slightly better at recognising the warning signs. Not because I’ve become particularly wise, but because I’ve ignored them often enough to recognise the consequences. These days, if the world suddenly seems louder than usual, if every conversation feels like hard work, and if the thought of another Teams meeting fills me with existential dread, I know it probably isn’t the world that’s changed. It’s me. That’s usually my cue to slow down before my brain pulls the emergency brake and does it for me.
Sadly, I do not always pull the emergency cord in time, and sometimes I get so overloaded that I am barely capable of leaving the house. The most banal tasks become Herculean, and routine things I do every day suddenly take on a distinctly Sisyphean quality until it all becomes, well, too much. I have been in that stage fairly recently. Instead I ignored the warnings, went on against my brain’s better judgement, and then promptly fell over. Naturally, I paid the price and am now trying to pick up the pieces. At least I noticed it fairly early in the burnout process and had not sunk too deeply into the depressive mire that can accompany it. I am still close enough to the edge to grab a low-hanging branch and haul myself back out. Muddied, exhausted but still in one piece.
Perhaps the biggest lesson burnout has taught me is that being autistic or having ADHD isn’t just about the things other people notice. It’s also about the invisible effort that nobody sees. The conversations that looked effortless. The office that seemed manageable. The shopping trip that appeared uneventful. The social gathering everyone assumed I enjoyed. Sometimes my greatest achievement on any given day is convincing everyone else that I’m coping effortlessly. Burnout is often the bill arriving several weeks later.
I’ve finally stopped thinking of myself as a machine that ought to run continuously. Batteries aren’t defective because they eventually need recharging, and neither am I. Every time I’ve ignored the warning signs and tried to keep going, my brain has eventually overruled me anyway. These days I try to recognise when my own battery is running low and quietly plug myself back into the charger before the screen goes completely black.
Even if, occasionally, I don’t manage. At least I tried.