Take it Easy: A 9-Step Formula To Break Free From Autistic Burnout
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Take it Easy
Every time my mum would bump into a friend whilst we were running errands I’d ease drop, waiting for the one line that means we can finally get back to our day, it didn’t make sense to me back then but it does now “Take it Easy”. I remember asking mum what it meant one time, and after she berated me for listening in to ‘big peoples conversations’ she just said it was another way of saying bye.
Now I’m the age my mum would have been at those run ins, and I have my own perspective on the phrase, aside from wishing someone well, whilst living a life where theres so much you can’t control the command to “Take it Easy” serves as a reminder that when you have the option, choose to take it easy, don’t make things hard for yourself, rest.
I’ve been trying to Take it Easy whilst recovering from burnout but found that for me, that doesn’t mean doing nothing, in fact, doing nothing just gives my brain time to overthink, feel guilty and exhausted after hours of doomscrolling. Taking it easy looks like having fun, playing, painting whilst watching gogglebox.
But that might not your vibe and that’s fine. This week Shamiha is going to breakdown her 9 step formula for breaking from burntout. A break from our personal essays and hopefully something practical you’ll be able to apply. Share it with anyone you think could use some help/ a reminder of coping mechanisms.
Take it Easy
Tyla x
A 9-Step Formula To Break Free From Autistic Burnout
Throughout my lifetime, I’ve experienced countless ‘burnouts’ and never known why. Being late diagnosed with Autism at 27, I now understand that pretending to be someone I’m not is harmful, particularly when my brain is wired differently.
In the past, for myself, ‘chronic autistic burnout’ has manifested as highly similar to the symptoms of depression and anxiety. In hindsight, I can reflect on why anti-depressants never worked for me. I wasn’t depressed; I was chronically exhausted and didn’t have the tools or the environment which promoted my recovery. There is extensive research defining autistic burnout and separating it from depression that has deepened my understanding of the issue.
Burnout is the price we pay for masking. Many of us feel that to exist in a neurotypical world, as Autistic people, we must work considerably harder than our neurotypical peers, which results in us masking heavily every day.
It is only through therapy, research and talking to the autistic community that I have managed to survive autistic burnout, and these strategies have helped me to prevent chronic exhaustion and burnout.
1. Be Kind To Yourself and Permit Yourself To Rest.
Life can get hectic, and it doesn’t always respect our autistic needs, and sometimes internalised ableism gets the better of us. It’s essential to treat yourself with kindness, permit yourself, and have time to rest, which means accepting that you’re autistic and removing the ‘mask’ so that you can revitalise your spoons.
2. Honour Your Routine.
As Autistic people, we need a routine. Our routine keeps many of us sane, and during times of burnout, it is imperative to try and follow your way so that your mind and body are reassured that your needs are being met. Your routine should be simple enough that it is easy to implement even during times of distress.
3. Move Your Body.
Moving your body releases endorphins, which are essential in times of burnout. This doesn’t always need to be going to the gym; this could be a short walk to the shops or walking your pet. Alternatively, you might wish to do gentle yoga or stretches at home. If you are at a desk job or constantly on your laptop or phone, get up every hour and do a quick stretch or a walk to the fridge. I find that a short walk and getting some fresh air help me feel better; as much as I dread going outside, I rarely regret it once I’m up and moving.
4. Practise Deep Breathing.
Breathing exercises can help us to self-regulate. We must regulate our minds and bodies to survive a burnout episode. I like to practice ‘3–4–5 breathing’, where you breathe in for 3 seconds, hold your breath for 4 seconds and then breathe out for 5 seconds. Counting helps my mind focus on breathing and helps me avoid spiralling into a negative mindset.
5. Spend Time Alone To Recharge
All autistic people must spend time alone to recharge their physical and social batteries. It’s not always possible if you live with family or have kids. But even 30 minutes a day can make a huge difference. When I feel triggered when parenting, I let my partner know and hide in the bathroom for 5 minutes to regulate! It happens, and it is needed.
6. Sleep Well And Eat Well-Ish
I love beige foods, and chocolate is my guilty pleasure, but the reality is that these foods don’t make us feel great. I try to eat clean 50% of the time on my worst days and will indulge whenever I want to or need to. As with everything, it’s essential to have balance. Foods high in protein and vitamins will likely make your body feel rejuvenated to survive burnout.
Sleep is just as important as nutrition. Sleeping early and getting at least 8 hours a night will help you get through the day after. Sleep is often challenging for Autistic people as we tend to be easily distracted by excess noise or light. Listening to ‘brown noise’ and wearing an eye mask has improved my sleep quality.
If you feel especially worn out or tired, listen to your body EARLY and rest. Take a nap; naps can go a long way in preventing burnout.
7. Say NO, More
As much as we say we don’t care what others think, we inherently desire to feel accepted and loved. However, at what cost? We must learn to prioritise our needs and stop overextending ourselves to feel seen. Although, sometimes, we might not want to miss a party or a night out, make sure you carve out recovery time afterwards so that you can recharge your spoons!
8. Be Creative
I recently started painting and attending painting classes. I’m not particularly good at it, but it helps me to focus on something that connects with my inner child and allows me to make space for my ‘weird’. Whenever I engage in a creative activity, whether painting or writing, it blocks out all the other noises and brings me joy. Joy can help to drag you out of a burnout episode, so it’s essential to do what makes you happy.
9. Treat Yourself
If you can afford to, buy something that will make you happy. Retail therapy does work to a certain extent. This could be as small as a chocolate box, a new sensory toy or as big as some new noise-cancelling headphones. Whenever I am experiencing any form of burnout or shutdown, buying myself a little treat helps me feel excited, and the dopamine boost sometimes helps me think regulated.