Mind Over Matter: Mastering Energy Management to Combat Burnout
Understanding and managing burnout is crucial for us neurodivergents. We face unique challenges in our personal and professional lives, and burnout can manifest as chronic exhaustion, increased sensitivity to sensory stimuli, and a diminished capacity to function effectively. The good news is there are steps you can implement to stop the burnout before it starts. And even if you are solidly in a state of burnout, there are steps you can take to pull yourself out and start recovering.
Understanding Neurodivergent Burnout
Neurodivergent burnout differs from typical burnout in that it often stems from a combination of external pressures and internal expectations. Many of us experience heightened stress due to the demands of conforming to neurotypical standards. This pressure can lead to masking—the act of suppressing natural behaviors to fit in—which is exhausting and unsustainable over time.
Causes of Burnout
While a number of things can cause burnout, it typically boils down to being unsupported. Whether you are not supporting yourself (by having high expectations), your environment, or your relationships.
High Expectations and Perfectionism: Neurodivergent individuals tend to set super high standards for themselves, which can lead to chronic stress when those standards are not met.
Sensory Overload: Environments that are not accommodating can overwhelm neurodivergent individuals, leading to fatigue and burnout.
Lack of Support: Insufficient understanding from friends, family, colleagues, or employers about neurodiversity can exacerbate feelings of isolation and helplessness.
Strategies for Avoiding Burnout
To prevent burnout, you have to create and implement proactive strategies that cater to your unique neurodivergent needs:
Create a Sensory-Friendly Environment: Reduce your sensory overload by using things like noise-canceling headphones to drown external sounds out. You can also adjust the lighting or create quiet spaces that you can retreat to when you’re overwhelmed. One of the best things I ever did was put a series of Alexa’s around the house. Now, when I’m overstimulated, I can have Alexa put on ocean sounds and self-regulate.
Establish Routines: Develop a consistent daily routine with time for work, relaxation, and self-care. This will help you manage executive functioning challenges by breaking tasks into manageable steps. It can also help reduce the number of daily decisions you have to make. During law school, I clerked for a Chief Justice, which required a much different dress code than what I was used to. To avoid getting overwhelmed with what to wear daily, I bought two skirts, three identical white blouses, and a single pair of shoes. I leaned into having a “uniform,” which took so much pressure off my shoulders.
Practice Self-Compassion: Recognize that taking breaks and prioritizing self-care without guilt is okay. Accepting your needs is vital in preventing burnout. And if you need more steps to do this, read last week’s blog.
Build a Support Network: Engage with communities that understand your experiences. Support groups - whether online or in person - can provide emotional validation and practical advice. You might also consider therapy with professionals who specialize in neurodiversity. These therapists can offer tailored strategies for managing stress and burnout.
Recognizing the Signs of Burnout
Burnout can take so many different shapes and forms that it often flies under the radar until it’s too late. Knowing what burnout looks like is the key to preventing it. Common signs include:
Increased fatigue.
Withdrawal from social activities
Decreased motivation or productivity
If you notice these symptoms, it’s time to take action before you reach a crisis point.
Recovering from Burnout
If you find yourself already experiencing burnout, you can still recover, but it will take a few intentional steps.
Allow Yourself Time to Rest: Burnout recovery can take several days, weeks, or even months, depending on the severity. Give yourself permission to rest without rushing back into productivity mode.
Let Yourself Unmask: If you’ve been masking your neurodivergent traits, consider allowing yourself to express them freely during recovery. This might involve reducing social interactions or engaging in activities that feel authentic to you.
Engage in Relaxation Techniques: Mindfulness practices, like meditation, deep breathing exercises, or yoga, can help reduce stress levels and promote emotional regulation.
Reevaluate Your Environment: If you can, discuss how you can adjust your workload with your employer or look for accommodations that align better with your needs, such as flexible hours or reduced responsibilities when you need to recover.
Clear Boundaries: Creating clear boundaries around work and your personal life can feel overwhelming, especially given that most of us work from home. But boundaries are essential to protecting your time and energy. It’s time to get comfortable saying no when necessary to prevent overcommitting and spurning a burnout period.
Burnout is a significant concern for neurodivergent individuals due to the unique challenges we face in navigating a world designed primarily for neurotypical people. By implementing proactive strategies such as creating sensory-friendly environments, establishing routines, practicing self-compassion, and building support networks, you can significantly reduce your risk of burnout.
However, if burnout is unavoidable, remember that recovery is a process that requires patience and self-care. Allow yourself the necessary time to rest and recharge, focusing on what truly nourishes your well-being. With these strategies in place, you can cultivate a more balanced life that honors your neurodiversity while minimizing the risk of burnout.
Not sure where to start? Schedule your first free coaching session today. Together, we’ll figure out what’s making you burn out, where you can trim your responsibilities, and tangible steps to start recovering ASAP!
