Have you just had your autism assessment, and looking at what is the next step? It's very possible that at this point, you have autistic burnout. But what does that mean anyway??
Autistic burnout is a significant and often misunderstood experience that affects many autistic individuals, particularly adult women. As a psychologist, I have seen firsthand the profound impact that burnout can have on the mental, physical, and emotional well-being of autistic people. This blog aims to provide a comprehensive overview of autistic burnout, including its signs and symptoms, causes and triggers, and practical strategies for recovery.
By understanding and addressing autistic burnout, we can help individuals lead more fulfilling and sustainable lives.
What Is Autistic Burnout?
Autistic burnout is characterised by pervasive exhaustion, heightened sensory sensitivities, and a decline in various skills, including executive functioning and communication abilities. Unlike occupational burnout or depression, autistic burnout is a distinct experience that requires specialised support and intervention.
Key Characteristics of Autistic Burnout
Chronic Exhaustion: Persistent mental, emotional, and physical fatigue that does not improve with rest.
Heightened Sensory Sensitivities: Increased sensitivity to sensory input, making everyday stimuli overwhelming.
Loss of Skills: Decline in executive functioning, daily living activities, and communication abilities.
Signs and Symptoms of Autistic Burnout
Recognising the signs and symptoms of autistic burnout is crucial for early intervention and effective management. The symptoms can be broadly categorised into three main clusters: exhaustion, sensory sensitivities, and loss of skills.
Exhaustion
Physical Exhaustion: Feeling constantly tired, needing more sleep, and lacking energy for daily activities. For example, you might find it difficult to get out of bed in the morning or feel like you need to take multiple naps throughout the day.
Emotional Exhaustion: Difficulty managing emotions, increased irritability, and feeling overwhelmed. You might find yourself crying more easily or feeling unusually angry or frustrated.
Cognitive Exhaustion: Difficulty focusing, memory problems, and slowed thinking. This might manifest as forgetting appointments, struggling to complete tasks at work, or feeling like your brain is in a fog.
Sensory Sensitivities
Increased sensitivity to temperature changes, pain, and physical touch. For instance, you might find that you can no longer tolerate the feel of certain fabrics against your skin or that you are more sensitive to changes in temperature.
Difficulty tolerating everyday sensations, such as sounds, smells, and sights. You might find that noises that never bothered you before are now overwhelming, or that certain smells make you feel nauseous.
Increased food aversions and reliance on safe, familiar foods. You might find that you can only eat a limited range of foods without feeling sick or overwhelmed.
Loss of Skills
Executive Functioning: Struggling to plan, organise, and complete tasks. For example, you might find it difficult to keep track of your schedule or to complete tasks that require multiple steps.
Communication Skills: Difficulty finding words, processing information, and engaging in social interactions. You might find it hard to follow conversations or to express yourself clearly.
Life Skills: Challenges with personal hygiene, managing medication, and maintaining a living space. You might find it difficult to keep up with daily tasks like showering, brushing your teeth, or cleaning your home.
Causes and Triggers of Autistic Burnout
Autistic burnout is often the result of a complex interplay of factors and stressors. Understanding these causes and triggers can help in developing effective strategies for prevention and recovery.
Common Causes and Triggers:
Masking: The effort to hide autistic traits and conform to neurotypical expectations can be exhausting and lead to burnout. For example, you might spend a lot of energy trying to appear "normal" in social situations, which can be draining over time.
Sensory Overload: Constant exposure to overwhelming sensory stimuli can contribute to burnout. You might find that environments with a lot of noise, bright lights, or strong smells are particularly challenging.
Social Exhaustion: The demands of social interactions and the pressure to fit in can be draining. You might find that you need a lot of time alone to recover after social events.
Lack of Accommodations: Difficulty accessing necessary supports and accommodations can increase stress and contribute to burnout. For example, you might find it challenging to get the support you need at work or in your personal life.
Life Transitions: Major life changes, such as puberty, moving into adulthood, or menopause, can trigger burnout. These transitions can be particularly challenging for autistic women, who may already be dealing with a range of other stressors.
Strategies for Recovery
Recovering from autistic burnout is a highly individual journey that requires a combination of reducing stressors and increasing capacity. Here are some practical strategies to help manage and recover from burnout.
Reducing Stressors: Turn Down the Tap
Seek Social Support: Delegate tasks, communicate limits, and engage in alternative communication methods to reduce social demands.
Delegate Tasks: If you have a support network, consider asking for help with tasks that are particularly draining. For example, you might ask a friend or family member to help with grocery shopping or household chores.
Communicate Limits: Let your friends and family know that your ability to socialise is currently limited. For example, you might say, "I'm feeling really overwhelmed right now and need some time to myself. I appreciate your understanding."
Alternative Communication: If in-person interactions are too draining, consider using text or email to stay in touch with loved ones.
Strategic Withdrawal: Cancel non-essential commitments, limit small talk, and reduce workload to conserve energy.
Cancel Non-Essential Commitments: Take a look at your calendar and see if there are any commitments that you can cancel or reschedule. For example, you might decide to skip a social event or postpone a meeting.
Limit Small Talk: Small talk can be particularly draining during burnout. Consider developing a brief script to politely navigate away from small talk situations. For example, you might say, "I'm not feeling very chatty today, but I'd love to catch up another time."
Reduce Workload: If possible, delegate tasks at work or temporarily reduce your hours. You might also consider taking paid time off or disability leave if applicable.
Drop Demands: Simplify routines, automate tasks, and practice saying no to additional commitments.
Simplify Routines: Look for ways to streamline your daily routines. For example, you might create a simple meal plan or set up a cleaning schedule that is easy to follow.
Automate Tasks: Use technology to automate repetitive tasks. For example, you might set up automatic bill payments or use a grocery delivery service.
Practice Saying No: It's important to set boundaries and say no to additional commitments that are not essential. For example, you might say, "I'm sorry, but I can't take on any additional projects right now."
Mindful Outsourcing: Hire help for household tasks, use food delivery services, and consider virtual assistants for administrative tasks.
House Cleaning: Consider hiring someone to help with household cleaning tasks. This can free up your time and energy for other important activities.
Food Services: Explore options such as meal delivery services, grocery delivery, or stocking up on frozen, safe foods. For example, you might subscribe to a meal kit service that delivers pre-portioned ingredients and recipes to your door.
Child Care: If you are a parent, consider hiring child care, even if it's just for a few hours a week, to give yourself a break and some demand-free time.
Virtual Assistant: Consider hiring a virtual assistant to help with administrative tasks, email management, and scheduling, freeing up your time for essential activities.
Other Key Ideas
Practice Good Boundaries: Learn to say no and set limits to protect your energy and well-being.
Saying No: Practice politely declining additional commitments or requests that aren't essential at the moment. For example, you might say, "I'm honoured you asked me, but I simply can't take on any more right now."
Setting Limits: Communicate your boundaries clearly to others. For example, you might say, "I need some quiet time to recharge, so I'll be unavailable for the next few hours."
Self-Compassion: Practice self-compassion by acknowledging that it's okay to drop certain demands temporarily. Remind yourself that taking care of your well-being is a priority.
Reduce Sensory Load: Create a sensory-friendly environment, use sensory tools, and allocate time for sensory detox.
Sensory-Friendly Environment: Make adjustments to your living space to reduce sensory input. For example, you might use blackout curtains to block out light, noise-cancelling headphones to reduce sound, or unscented products to avoid strong smells.
Sensory Tools: Use sensory tools like weighted blankets, fidget toys, or noise blockers to help manage sensory input. For example, you might keep a fidget toy at your desk to use during work or carry earplugs with you when you go out.
Sensory Detox: Allocate dedicated quiet time and sensory detox periods. For example, you might set aside time each day to relax in a quiet, dimly lit room.
Formal Supports: Seek accommodations at work or school, such as flexible hours, remote work options, and sensory breaks.
Flexible Work Hours: Adjust your work hours to better suit your energy levels and sensory needs. For example, you might request to start work later in the day if mornings are particularly challenging for you.
Remote Work: The option to work from home or a quieter environment can provide relief from sensory overload. For example, you might negotiate with your employer to work from home a few days a week.
Communication Preferences: Specify your preferred communication methods, such as email or messaging apps, to reduce the stress of in-person interactions.
Sensory Breaks: Request regular sensory breaks during your work or school day to help manage sensory input. For example, you might take short breaks to step outside for fresh air or to a quiet room to decompress.
Simplify Routine: Establish a minimalist routine with visual reminders and structured downtime.
Minimalist Routine: Design a simplified daily routine with a minimal number of tasks. Stick to the basics like self-care, work, and rest. For example, you might create a morning routine that includes only essential activities like brushing your teeth, getting dressed, and having breakfast.
Visual Reminders: Use visual cues or reminders, such as sticky notes or smartphone alarms, to help prompt you to remember essential tasks without relying on memory alone. For example, you might place a sticky note on your bathroom mirror to remind you to take your medication.
Time Blocking: Allocate specific time blocks for different activities to stay organised and prevent feeling overwhelmed by multitasking. For example, you might set aside specific times for work, self-care, and relaxation.
Structured Downtime: Schedule structured downtime and time with your interests and energy sparks. For example, you might set aside time each evening to read a book, work on a hobby, or engage in a favourite activity.
Unmasking: Spend less time masking by practising in private, engaging in sensory play, and finding safe people to be yourself with.
Unmasking in Private: Take time to practice unmasking in private, experimenting with movements, stimming, and exploring your personal preferences. For example, you might spend time alone in a safe space where you can freely engage in self-soothing behaviours like rocking or flapping your hands.
Sensory Play: Dedicate time to sensory play to reconnect with your preferences and rediscover your authentic self. For example, you might engage in activities like playing with sensory toys, using a weighted blanket, or creating art.
Limit Time in Masking Spaces: Minimise the amount of time you spend in social environments where you feel compelled to use your mask. For example, you might limit your attendance at large social gatherings or choose to spend more time with close friends who understand and accept you.
Find Your Safe People: Identify the people in your life with whom you feel safe and comfortable, and intentionally spend time with them to practice unmasking and expressing your authentic self. For example, you might have regular check-ins with a trusted friend or family member who supports your unmasking journey.
Increasing Capacity: Expanding Your Bucket
Manage Energy and Incorporate Rest: Implement pacing systems, find activities that spark energy, and incorporate restorative rest.
Learn to Pace Energy: Pacing systems are a helpful tool for managing energy intentionally, a practice commonly utilised within disability spaces. This involves tracking your energy levels and intentionally building in rest between high-energy tasks. For example, you might use a planner to schedule rest breaks throughout your day.
Find Your Energy Sparks: Energy sparks are activities that give you energy. Schedule activities that ignite your energy levels, such as immersing yourself in personal interests or embarking on creative projects. For example, you might set aside time each week to work on a hobby or engage in a favourite activity.
Cultivate Energy Efficiency: Develop efficiency in your daily activities to conserve energy. Explore ways to streamline tasks, minimise unnecessary energy expenditure, and optimise your routines. For example, you might create a meal plan to simplify grocery shopping and cooking.
Restorative Rest: Incorporate restorative moments throughout your day. Short breaks for relaxation exercises, deep breathing, or a brief walk can replenish your energy reserves. Focus on rest that truly restores you, such as reading about a special interest, spending time in nature, or engaging in soothing sensory activities.
Lifestyle Changes: Focus on nutrition, movement, hydration, and addressing co-occurring medical and mental health conditions.
Nutrition: Autistic people are often more susceptible to vitamin deficiencies, particularly when navigating a limited diet due to sensory issues. Balance safe foods with nutrient-dense options and consider high-quality vitamin supplements. For example, you might work with a nutritionist to develop a meal plan that meets your nutritional needs while accommodating your sensory preferences.
Movement: Movement is incredibly beneficial for our bodies. It aids in completing the stress cycle and increases vagal tone. The key is to discover movement that is soothing for you, and it doesn't have to be traditional exercise activities, which may be less accessible. Focus on gentle and soothing ways to move your body. For example, you might enjoy activities like yoga, swimming, or taking leisurely walks.
Hydration: This may sound simple, but many of us struggle with this, especially if you have difficulties with interoception and don't receive clear thirst cues. When we are hydrated, we're more prone to experience improved cognitive function, better mood, and enhanced physical well-being. For example, you might set reminders to drink water throughout the day or carry a water bottle with you.
Address Co-occurring Medical Conditions: Autistic people often face a higher likelihood of various medical conditions. Proactively seeking treatment and adhering to treatment plans for these co-occurring conditions is crucial for boosting your energy and overall capacity. It may be beneficial to consult with healthcare providers who have a deep understanding of autism and related health issues, ensuring a more tailored and effective approach to your health care.
Address Co-Occurring Mental Health Conditions: Autistic people have an increased risk of experiencing mental health conditions such as depression, anxiety, and OCD. Experiencing a mental health condition has actually been found to be a risk factor for burnout. Actively seeking treatment and following the prescribed guidelines for any mental health issues is key to building and maintaining your resilience. Addressing these conditions head-on can greatly contribute to your overall well-being and capacity to handle life's challenges.
Belonging and Support: Engage with the autistic community, seek social support, and connect in ways that feel good to you.
Engagement with the Autistic Community: Engaging with the autistic community can be a powerful way to recognise and validate your experience of burnout. It provides an opportunity to connect with like-minded people, fosters a sense of belonging, and nurtures autistic pride. Finding your neurokin allows you to connect with people who truly understand you and cultivates a sense of belonging. For example, you might join online forums, attend local support groups, or participate in autism advocacy events.
Embrace Acceptance and Seek Social Support: Acceptance of your neurodivergent identity and seeking out social support are vital steps in your burnout recovery journey. This includes accessing individual and community support, engaging in peer support, attending to your autistic needs, and dedicating time to unmasking. For example, you might work with a therapist who specialises in autism or join a peer support group.
Connect in Ways That Feel Good to You: Autistic people often have distinct and meaningful ways of connecting with others. These connections may involve shared interests, parallel play, engagement in advocacy projects aligned with our values, and direct and deep communication. Many autistic people also find a sense of community and build strong friendships online, which can enhance accessibility. Prioritising connections that resonate with your preferences and communication style can lead to deeper and more fulfilling relationships and support networks. For example, you might participate in online communities focused on your special interests or engage in collaborative projects with others who share your passions.
Sleep: Establish a sleep routine, practice good sleep hygiene, and use techniques like cognitive shuffling to improve sleep quality.
Sleep Routine: Establishing a sleep routine is a gentle signal to our bodies that it's time to rest. This holds special significance for autistic individuals, as many experience a flattened melatonin curve, potentially dulling the natural cues for sleep onset. A consistent routine aids in synchronising our sleep-wake cycle and fortifying our circadian rhythm — a common challenge among many of us — thereby improving overall sleep quality. For example, you might create a bedtime routine that includes activities like reading, taking a warm bath, or listening to calming music.
Sleep Hygiene: Much like personal hygiene, sleep hygiene involves habits that enhance our sleep quality. Key practices include sleeping in a dark, cool environment and reserving the bed exclusively for sleep (and intimacy). These habits foster a healthy connection between the bedroom and restful sleep. For additional sleep hygiene tips, refer to the toolkit. For example, you might use blackout curtains to block out light, keep your bedroom cool, and avoid using electronic devices before bed.
Put Your Mind to Sleep: Many of us have busy minds! This can get in the way of sleep. My favourite strategy for working with this is a technique known as cognitive shuffling. You can use apps like MySleepButton to give it a try. You’ll also find a cognitive shuffling exercise in the Burnout Toolkit. For example, you might practice cognitive shuffling by thinking of random, unrelated words to distract your mind from racing thoughts.
Self-Advocacy: Master self-advocacy tools, secure necessary accommodations, and get clear on your needs.
Mastering Self-Advocacy Tools: For many, self-advocacy isn't an innate ability, making the learning of specific tools and scripts essential. Like any skill, self-advocacy requires practice and persistence to improve. Explore our Toolkit for a range of self-advocacy resources. For example, you might practice using assertive communication techniques or role-playing advocacy scenarios with a trusted friend or therapist.
Securing Necessary Accommodations: It's crucial to ensure that accommodations, both formal and informal, are in place. Formal supports might include mental health services, time off, or formal accommodations. This may require obtaining a formal autism diagnosis. Informal accommodations can involve using sunglasses, hats, or noise-blocking devices or giving yourself permission to socially disengage to manage sensory input. For example, you might request flexible work hours or a quiet workspace from your employer.
Get Clear on Your Needs: Identifying what accommodations you need is often the first step. Take time to observe your environment, pinpointing irritants, and considering what would support you. If recognising your needs is challenging due to interoception difficulties, start by engaging in activities that enhance interoception awareness. For example, you might keep a journal to track your sensory experiences and identify patterns.
Leaning Into Autistic Strengths: Draw on special interests, leverage bottom-up processing, and embrace systematic thinking.
Draw on Special Interest Energy: Utilise your deep interests to find personal satisfaction and grow your expertise. Consider transforming these passions into a career or seeking roles that align with them. This not only heightens personal happiness but also energises your work life and enhances performance, as you thrive in domains you're truly passionate about. For example, you might pursue a job or volunteer opportunity related to your special interest.
Leveraging Bottom-Up Processing: If you're someone with a sharp memory for details, using this talent in your work or studies can improve efficiency and reduce errors. It's true, bottom-up processing can be more overwhelming, but when you learn to harness it, it becomes a valuable asset. You can turn it into a strength that enhances your performance and productivity, saving you precious energy. For example, you might use your attention to detail to excel in tasks that require precision, such as data analysis or quality control.
Self-Insight: Build interoception awareness, address alexithymia, and identify your sensory needs.
Build Interoception Awareness: Developing interoceptive awareness is key for understanding our needs, emotions, and sensory inputs. This awareness helps prevent burnout and strengthens resilience. By becoming attuned to our body's signals, we can more effectively manage our needs. For example, you might practice mindfulness exercises that focus on bodily sensations, such as deep breathing or body scans.
Address Alexithymia: Alexithymia, or difficulty identifying emotions, can increase the risk of burnout. However, it's possible to improve in this area with practice. See the Toolkit for resources to aid in enhancing your emotional awareness. For example, you might use an app designed to help you identify and track your emotions or work with a therapist to develop strategies for recognising and expressing your feelings.
Identify Your Sensory Needs: Being aware of when you're experiencing sensory overload is key in order to self-regulate and advocate for your needs. See the Toolkit for resources to help you identify and manage your sensory needs effectively. For example, you might keep a sensory diary to track your sensory experiences and identify patterns or triggers.
Practice Emotional Expression: Explore different methods to express your emotions. For many autistic people, traditional ways of showing feelings might not always align. You could try alternatives like writing, creating art, making collages, composing poems, or using music that reflects how you feel. For example, you might create a piece of art that represents your emotions or write in a journal to process your feelings.
Nervous System Regulation: Autistic people often possess more sensitive nervous systems, making it easier to shift into a stress response, indicated by low vagal tone. Actively working to strengthen vagal tone and incorporating regular practices to reset the nervous system can significantly increase our capacity to handle stress.
Complete the Stress Cycle: When we experience a stressor and flip into a stressed state (fight-flight-freeze), we need to complete the stress cycle to release that energy. The problem in modern society is many of us get stuck in the stress cycle. See the Toolkit for more on the stress cycle. For example, you might engage in physical activities like running or dancing to help release pent-up energy and complete the stress cycle.
Nervous System Mapping: Nervous system mapping involves tracking where we are at in our nervous system, giving us information about what we need in any given moment. You can read more about nervous system mapping here. For example, you might use a journal to track your nervous system states and identify patterns or triggers.
Strengthen Nervous System Resilience: Adopting practices like consistent physical activity, staying hydrated, eating nutrient-rich foods, addressing cognitive distortions, and practising healthy stress management techniques can significantly bolster nervous system resilience. For example, you might incorporate regular exercise, maintain a balanced diet, and practice mindfulness or relaxation techniques.
Nervous System Resets: Integrating regular nervous system resets into your daily routine, such as taking three deep breaths every time you check your email, can be helpful for maintaining balance and reducing stress throughout the day. For example, you might set reminders to take short breaks for deep breathing or relaxation exercises.
Psychological and Mindset Work: Much of expanding our capacity comes down to what I call "Deep Work." This refers to the profound psychological effort involved in unmasking and learning to relate to the world differently. Addressing masking, integrating your neurodivergent identity, addressing unhelpful relational patterns, and internalised ableism are some aspects of this psychological work that expand our capacity and build resilience.
Integrating Your Neurodivergent Identity: If you are recovering from chronic or late-in-life autistic burnout, you may need more than rest and added accommodations. You may need to restructure your identity as you incorporate your neurodivergent identity. For many, it is not until burnout that we discover our autism. And so your burnout may be the first time you recognise that your life simply isn't working. You may discover you are driving yourself to the ground trying to function in an allistic world, and it's not working. For example, you might work with a therapist to explore and integrate your neurodivergent identity.
Addressing Internalised Ableism: Internalised ableism refers to our beliefs and prejudices that come from living in an ableist society. These beliefs often form our expectations about ourselves. For example, "I should be able to work a 40-hour work week" or "I shouldn't need accommodations." Our internalised ableism drives many of our unrealistic expectations of ourselves. We are holding ourselves to an allistic "normal" while not honouring our unique sensory, communication, and bodily needs. We will continue to run ourselves ragged until we address our ableism (and expectations)! For example, you might challenge and reframe negative self-beliefs related to ableism.
Grief Work: Grief work goes hand in hand with addressing internalised ableism. As we address our ableism, we also encounter our limits. It's okay to grieve your limits. In order to accept new ones, you need to grieve what you are losing. To accept our limits, we have to grieve the idea of ourselves we are releasing. After my autistic discovery, I realised my chronic fatigue symptoms would never magically disappear. I realised I would always live in a body that needed more rest and was limited by its sensory needs. I grieved what this meant for me. The careers I would no longer be pursuing, and the ways this limited my social world and my role as a parent. I needed to grieve the image I had of myself to embrace who I was. For example, you might work with a therapist to process feelings of grief and loss related to your limits.
Unlearn People Pleasing: Masking gets baked into our psyches and is deeper than simply mimicking scripts and body postures. This can result in becoming a perpetual people-pleaser. Masking and people-pleasing make it hard to maintain healthy boundaries. Unlearning this through addressing internalised ableism and learning to be in a relationship with others while maintaining healthy boundaries is a key part of recovery. If we perpetually define our identity based on how pleased others are with us, we will remain stuck in the frantic loop of over-performing and burnout. There are many ways to engage in this depth work: reading, journaling, writing, connecting with other autistic people, processing with trusted others, or working with a therapist or coach. For example, you might practice setting boundaries by saying no to requests that are not aligned with your needs or values.
Moving Forward: Building a Sustainable Life
Recovering from and preventing autistic burnout involves creating a life that aligns with your true self. This means redirecting the energy previously spent on masking and meeting external standards towards building a life that genuinely fits your needs and preferences. By understanding and addressing the unique challenges of autistic burnout, we can help individuals lead more fulfilling and sustainable lives.
Building a Sustainable Life:
Reclaiming Your Energy: Consider rerouting the energy previously devoted to masking and meeting external standards toward crafting a life that genuinely fits you. Reflect on the energy expended on scripting conversations and masking, and envision how it can be redirected to cultivate a life that truly satisfies you. This is about reclaiming your energy and channeling it into creating a life that not only works for you but also enriches you. For example, you might focus on activities that bring you joy and fulfilment, such as pursuing a hobby or spending time with loved ones.
Creating a Supportive Environment: Surround yourself with people who understand and support your needs. This might include family, friends, therapists, or support groups. For example, you might join an online community of autistic women who share similar experiences and can offer support and encouragement.
Setting Realistic Expectations: Adjust your expectations to align with your unique needs and abilities. This might involve setting more realistic goals for yourself and recognising that it's okay to take breaks and ask for help. For example, you might set smaller, more manageable goals for your work or personal life and celebrate your achievements, no matter how small.
Prioritising Self-Care: Make self-care a priority in your daily routine. This might include activities that help you relax and recharge, such as taking a bath, reading a book, or spending time in nature. For example, you might set aside time each day for self-care activities that help you feel calm and centred.
Embracing Your Neurodivergent Identity: Embrace your neurodivergent identity and recognise the strengths and unique qualities that come with it. This might involve exploring your special interests, connecting with other autistic people, and advocating for your needs. For example, you might share your experiences and insights with others to raise awareness and promote understanding of autism.
Developing Coping Strategies: Develop coping strategies to manage stress and prevent burnout. This might include techniques such as mindfulness, deep breathing, or cognitive-behavioural strategies. For example, you might practice mindfulness meditation to help you stay present and manage stress.
Seeking Professional Support: Seek professional support from therapists, coaches, or other healthcare providers who understand autism and can offer tailored support. For example, you might work with a therapist who specialises in autism to develop strategies for managing stress and preventing burnout.
Engaging in Meaningful Activities: Engage in activities that bring you joy and fulfilment. This might include pursuing a hobby, volunteering, or participating in community events. For example, you might join a local club or organisation that aligns with your interests and values.
Building Resilience: Build resilience by developing skills and strategies to cope with challenges and setbacks. This might include developing problem-solving skills, building a support network, and practising self-compassion. For example, you might practice self-compassion by acknowledging your strengths and celebrating your achievements.
Fostering a Sense of Belonging: Foster a sense of belonging by connecting with others who share similar experiences and values. This might include joining support groups, participating in community events, or engaging in advocacy work. For example, you might join an online forum or attend local events to connect with other autistic women.
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Booking an adult autism assessment  with us can provide crucial insights into masking behaviours and offer tailored recommendations for managing them. With the right support and understanding, it's possible to navigate the challenges of masking and embrace one's true self.
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