🌿 AUTISTIC BURNOUT RECOVERY PLAN

🔵 Stage 1: Stabilise (Days 1–7)

The goal here is not “get productive” — it is stop the spiral.

1. Reduce Demands by 50–80%

Not forever — just enough to let your nervous system settle.

Examples:

Shorten chores (e.g., “wipe surfaces” instead of “clean kitchen”) Postpone non-urgent tasks Say no to social events Cancel optional commitments

Recovery begins when demands drop below capacity.

2. Prioritise Sensory Safety

Your nervous system is overloaded. Create a sensory-safe environment.

Dim lighting in the evening Comfortable clothing only Predictable sounds (fan/white noise) Weighted blanket only if it doesn’t cause overheating Avoid strong smells and harsh textures

3. Regulate the Nervous System (Small Steps)

Your body is stuck in “fight-or-flight”.

Try:

Slow breathing: 4 seconds in, 6 out 10–15 minutes of quiet alone time Gentle swinging/rocking Warm shower or warm feet + cool room Hand massage

These are signals to the brain that it is safe enough to lower cortisol.

4. Lightweight Nutrition

Burnout makes cooking hard. Keep food simple:

Toast + eggs Soup + bread Smoothies Fruit + yoghurt Pre-prepped meals Snack plates (cheese, crackers, nuts, fruit)

The goal is fuel, not perfection.

5. Sleep Protection

Don’t try to “force sleep”.

Instead focus on reducing pressure.

Go to bed only when sleepy (not just tired) Relax before bed rather than “try to sleep” Keep the room cool Use a predictable night routine (even 5 mins)

🟣 Stage 2: Reinforce (Weeks 2–4)

Once you feel slightly more stable, you build gentle structure.

6. Establish a Low-Energy Routine

Autistic brains LOVE predictability during recovery.

A basic structure:

Wake at a similar time One small morning task One “maintenance” task later Rest in between Relaxing evening routine

Keep routines tiny.

7. Restore Interests Slowly

Burnout suppresses joy.

Reintroduce small, low-pressure versions of things you love:

Watching shows you’ve already watched Crafting for 5 minutes Playing with your dog or pets Gentle walks Music you enjoy

Not “hobbies” — comfort activities.

8. Reduce Masking

Masking during burnout worsens the crash.

Examples of unmasking:

Allowing stimming Speaking more plainly Reducing eye contact Taking breaks from people Being honest about capacity

9. Pain & Tension Management

Burnout increases physical pain sensitivity.

Try:

Heat packs Stretching cat/cow in bed Magnesium glycinate (GP-approved) Chiropractic or physio if needed Soft neck support pillow

🟢 Stage 3: Rebuild (1–3 Months+)

This is where energy slowly increases — but only if earlier stages were honoured.

10. Adjust Life to Prevent Future Burnout

This step prevents the cycle from repeating.

Think about:

Cutting back socially Reducing masking Financial or time boundaries Rebalancing housework fairly Routine sensory breaks More downtime between commitments

11. Create a Sustainable Workload

Whether it’s work, parenting, housework, or projects, ask:

What can I simplify? What can I automate? What can I delegate? What can I stop doing entirely?

Autistic burnout often happens because demands were unrealistic — not because you failed.

12. Build a Sensory Regulation Plan

Autistic adults do best with regular nervous system resets.

Examples:

5-minute sensory breaks every few hours Noise-cancelling headphones Movement breaks Dim lighting in the evening Predictable alone time

13. Strengthen Emotional Boundaries

Learn to identify when you’re overextending.

Signs:

Irritable Tired but wired Headache forming Noise feels sharper Temperature feels wrong Avoiding communication

These are early warning signs that you’re slipping back toward burnout.

14. Hormone-Aware Adjustments (If Post-Menopause)

Your sleep and stress system is more fragile now.

Helpful adjustments include:

Cooling room at night Early evening wind-down Light exercise in the morning Avoiding bright screens before bed Reducing late-night adrenaline spikes Talking to GP about menopausal symptoms and sleep

Burnout + menopause is a known high-risk combination for extreme insomnia.

🌈 How long does recovery take?

For autistic adults, burnout often takes:

Mild: 4–8 weeks Moderate: 3–6 months Severe: 6–24 months (especially if masking for decades)

Recovery is not linear — you will have dips.

But dips don’t mean failure. They are part of the process.