My Burnout Recovery Hacks

My Burnout Recovery Hacks as a girl with autism Radical Rest If my body wants to nap at 11 AM, I let it. No guilt, no pushing through the day. I stopped viewing rest as laziness because for autistic brains and bodies, it is a a huge part of staying healthy. Intentional Unmasking When I'm burnt out, I do not mask. Masking costs energy I don't have, so I only hang out with people I feel safe being fully myself around. Preventative Gardening The hardest part of burnout is stopping the feedback loop. When I feel it coming on, I use an edible early so my brain can settle before sensory overload kicks in. It helps take the edge off everyday sounds, which makes it easier to actually recover instead of spiralling further into burnout. Creativity > Productivity I don't believe burnout heals through rest alone. For me, expression is a huge part of healing. If I suddenly feel a spark of inspiration, I let it take precedence over my to-do list. Creating something by choice recharges me, while forced productivity drains me. Living In Candlelight The big overhead lights are completely banned. I keep my house as dark and soft as possible and light candles instead. It gives my brain less visual input to process, which helps my nervous system relax and recharge. Noise Cancelling Headphones 24/7 Tiny background noises can drain my battery without me noticing. During recovery weeks, I wear my noise cancelling headphones most of the day to reduce sensory input and give my brain a proper break. I wear them at home and even to sleep if I need. Lots of Baths Baths help pull my body out of "fight or flight" which is important for burnout recovery. I add magnesium, use a luxurious smelling bath foam, pour a sleepy girl mocktail, light candles and get a spicy mafia romance up on my Kindle. Pretending I'm On Vacation I give myself at least a week to act like the outside world doesn't exist. If I don't want to do something, I don't. If I get a spontaneous urge to treat myself to a spa day or a nice restaurant, I do it. Zero guilt. Sometimes a big part of autistic burnout is just doing daily tasks that drain you. Solo Dates Sometimes getting dressed up and doing my hair and makeup makes me feel more recharged. I love taking myself out to the cinema or a nice restaurant alone. You get the joy of going out, with none of the social expectations or pressure that can come with being around people. It's a perfect way to recover from burnout while still exploring and enjoying the world. Cry Sesh Sometimes autistic emotions build up quietly in the background. When I'm burnt out, I let myself cry it out, even if I don't fully know why I'm crying. Restructuring My Life I now see burnout as a signal. It's my body saying something in my life is out of alignment with who I am. So I sit down, audit everything (work, screen time, relationships) and make a brutal plan to cut back or rebalance what's draining me. Supporting My Mitochondria There's emerging research looking at autism, burnout and cellular energy. I trialled CoQ10 (ubiquinol) and quercetin because they support mitochondrial function and help protect cells from oxidative stress. And I did notice a difference personally. Walking Walking is a very low stimulation way to get exercise in when you're burnt out. Sometimes a full gym/pilates session is too much. Instead of feeling bad for not exercising for a while, I like to do what I can and get my steps in. What are some of your hacks for autistic burnout recovery?