🟣 AUTISTIC BURNOUT CHECKLIST

1. Physical Signs

☐ Exhaustion that rest doesn’t fix ☐ Sleeping too little OR too much ☐ Frequent headaches or migraines ☐ Muscle tension (neck, jaw, shoulders) ☐ Increased pain sensitivity ☐ Digestive issues (nausea, bloating, IBS flares) ☐ Heavy limbs / feeling physically “weak” ☐ Feeling wired but tired ☐ More frequent illnesses (low immunity)

2. Sensory Signs

☐ Sounds feel louder than usual ☐ Lights feel brighter or more intrusive ☐ Textures feel irritating ☐ Temperature sensitivity is heightened ☐ Overwhelmed by background noise ☐ Clothing suddenly feels unbearable ☐ Touch feels either too much or completely numbed ☐ Startling easily

3. Emotional Signs

☐ Irritability or frustration over small things ☐ Feeling emotionally flat or numb ☐ Crying more easily ☐ Heightened anxiety ☐ Feeling overwhelmed by basic tasks ☐ Low motivation ☐ Feeling disconnected from people ☐ Loss of joy in previously enjoyable activities

4. Cognitive Signs

☐ Brain fog ☐ Forgetfulness ☐ Struggling with words or losing sentences halfway ☐ Difficulty making decisions ☐ Reduced problem-solving ability ☐ Unable to prioritise tasks ☐ Losing track of routines ☐ More meltdowns or shutdowns

5. Social Signs

☐ Avoiding interactions you normally tolerate ☐ Feeling drained after even small social contact ☐ Masking feels impossible ☐ Reduced ability to “read” people ☐ Needing long recovery time after events ☐ Increased social anxiety ☐ Feeling misunderstood more often ☐ Feeling like you want to withdraw from everyone

6. Behavioural Signs

☐ Increase in stimming ☐ Retreating to safe spaces ☐ Hyperfocus on comforting routines ☐ Struggling with self-care (showers, cooking, etc.) ☐ Eating irregularly (too little, too much, or repetitive foods) ☐ Losing interest in hobbies ☐ Avoiding sensory-heavy environments ☐ Reduced tolerance for uncertainty or change

7. Trigger Patterns

☐ Recently had prolonged stress (work, family, health) ☐ Increased masking or social demand ☐ Major life change (bereavement, move, menopause, illness) ☐ Consistent sensory overload ☐ Not enough downtime ☐ Running on adrenaline for weeks or months ☐ No time alone to decompress

⭐ If you tick 10 or more across categories:

You’re almost certainly in autistic burnout or heading into it.

⭐ If you tick 20 or more:

You are likely in moderate burnout and need recovery strategies.

⭐ If you tick 30+:

This is severe burnout, often requiring major rest, routine changes, and time to heal.