Unmasking Autistic Burnout

When you’re experiencing autistic burnout, your body can start to feel unfamiliar or confusing. Sensations that once seemed obvious may become difficult to notice or make sense of. You might not notice you’re hungry until you feel shaky, or thirsty until you have a headache. You might suddenly feel overwhelmed without knowing why, or find it difficult to tell whether you’re tired, anxious, cold, tense or in pain. Everyday things – eating, drinking, resting or noticing when you’re becoming overwhelmed – may become much harder than they used to be. 

Many autistic people experience differences in interoception – the ability to notice and make sense of the signals coming from inside the body. These internal sensations help us recognise when we need something, such as food, a drink, rest, warmth or a break from an overwhelming situation. During autistic burnout, these differences can become even more noticeable.

Everyone’s experience is different. Some autistic people notice certain body sensations very strongly but find others difficult to recognise. For example, someone might be very aware of pain but rarely notice hunger, while someone else might quickly notice thirst but struggle to recognise anxiety. 

You don’t have to force yourself to “listen to your body”. Trying too hard often makes it more difficult. Instead, it can help to become gently curious about your body’s sensations, even if they feel faint, confusing or inconsistent. 

It’s often easier to notice what your body is telling you when you feel physically and emotionally safe. If you’re overwhelmed, anxious or using lots of energy just to get through the day, your brain may focus on responding to immediate demands rather than noticing hunger, thirst or tiredness. That isn’t a failure. It’s something many people experience during autistic burnout.

Becoming more aware of your body’s sensations isn’t a cure for autistic burnout. However, it may  help you notice what you need a little sooner – perhaps recognising thirst before you get a headache, noticing tiredness before you’re completely exhausted, or realising you need a quieter space before everything becomes overwhelming. If these ideas feel difficult today, that’s okay. This isn’t about getting things right. It’s simply about becoming curious, one small step at a time. 

There is no right way to do this

The activities below are not exercises you have to complete. They are simply opportunities to become curious about what your body is feeling. You don’t need to try every idea on this page. Pick whichever one feels easiest today or try the first activity. You can always come back and explore the others another day. 

Some days you may notice lots of sensations. Other days, you may notice very little or nothing at all. Both are completely okay.

There is no pass or fail. You don’t have to notice anything in particular for these activities to be worthwhile.

If paying attention to your body starts to feel uncomfortable or overwhelming, it’s okay to stop and come back to it another time. Equally, if something doesn’t feel helpful, it’s okay to try something else.

These activities can be done alone or with someone you trust nearby. If it feels easier to have a parent, carer, sibling or friend sit with you while you try them, that’s completely fine. There’s no extra credit for doing this all by yourself. 

Notice something outside your body

Sometimes noticing what’s happening inside your body can feel really difficult. If that’s true for you, that’s okay. You don’t have to start there.

Instead, you could begin by noticing how your body connects with the world around you.

• Can you feel the chair or bed supporting you?
• Can you feel your feet resting on the floor?
• Can you notice the weight of a blanket, your clothes or a favourite soft toy?
• Can you feel the warmth of a mug in your hands or the breeze on your skin?

These kinds of sensations are often easier to notice because they are clearer and come from outside your body. If you’ve found it difficult to notice what’s happening inside your body for a while, these sensations might feel a bit unusual at first. That’s completely okay. You don’t have to keep noticing them for long. Even a few seconds is enough to begin with. Some people don’t notice anything at first, and that’s completely okay, too. Over time, starting with these clearer sensations can sometimes make it easier to notice what’s happening inside your body. 

If paying attention to your body starts to feel uncomfortable or overwhelming, it’s okay to stop and come back another day. You can do whatever feels easiest for you. 

Try gentle movement

Another way of becoming more aware of your body is through gentle movement. 

Gentle movement can sometimes make your body’s sensations easier to notice because it creates clear information from your muscles and joints.

However, if movement isn’t accessible or comfortable for you right now, that is completely valid too. You can also try noticing sensations while staying still or seated. There is no one right way, so choose what feels best for you. 

Squeeze and release

Sometimes it’s easier to notice relaxation after feeling gentle tension first.

You could try gently:

• scrunching your toes for a few seconds before letting them relax
• making a fist and then opening your hand
• shrugging your shoulders before letting them drop

Notice whether anything feels different afterwards.

Muscles contain tiny sensors that tell your brain how much they are working and where different parts of your body are. Gently tensing and relaxing a muscle creates a clear change in these sensations, which can make them easier to notice. 

Notice your breathing

Breathing is another simple way of noticing what your body is doing.

Place one hand on your chest and the other on your tummy.

Without trying to change your breathing, simply notice:

• Which hand moves the most?
• Does your breathing feel fast, slow or somewhere in between?
• Does anything change if you keep noticing for a minute?

If your breathing naturally slows down, that’s fine.

If it doesn’t, that’s fine too. There isn’t a right or wrong way for your breathing to feel. You’re simply noticing what is happening today. 

Give your body clear information

Some activities give your brain clearer information about what your body is doing than others. Movements that involve muscles and joints – such as pushing, carrying or stretching – create strong, predictable signals. These messages are often easier to notice than subtle internal sensations and may help you feel more connected to your body. 

Rock, sway or pace

Many autistic people naturally rock, sway or pace. These movements, known as stimming, are a common and valid way that autistic people self-regulate. Stimming can help autistic people feel more settled or organised, and it is completely okay to do it, even if others do not always understand. There is nothing to be embarrassed about – stimming is an important tool for looking after yourself.

If it feels comfortable, try gently rocking back and forth, swaying from side to side or taking a slow walk. Alternatively, try a stim you already know feels comforting.

Notice whether your body feels different afterwards.

Stretch slowly

Gentle movements such as shoulder rolls, reaching upwards or slowly arching and rounding your back can help you notice how different parts of your body are feeling.

There’s no need to stretch deeply.

Pause for a moment afterwards and notice whether anything feels different. You might notice a muscle feels softer, a joint moves more easily, or your breathing has changed slightly. 

Try some heavy work

Activities that make your muscles work can help some autistic people feel calmer and more connected to their bodies.

For example:

• pushing against a wall
• carrying a heavy cushion
• using a resistance band
• slowly climbing stairs
• helping carry shopping, if that feels manageable

A few gentle pushes against a wall or carrying something around the room for a minute may be enough. You don’t have to do lots for your body to notice the difference. 

The aim isn’t exercise or fitness. It’s simply giving your muscles and joints clear sensory information.

This type of movement is sometimes called heavy work because it involves your muscles working against resistance, such as pushing, pulling or carrying. Many autistic people find it helpful because it gives the brain strong, predictable information about what the body is doing. For some people, those clearer sensations can make it easier to notice other things their body is feeling as well.  

Notice, don’t analyse

You don’t need to work out why you’re feeling a certain way or put a name to every sensation. Right now, the goal isn’t to understand everything your body is telling you. It’s simply to notice what’s there. Over time, those small moments of awareness may make it easier to recognise what your body needs. 

Explore different sensations

Instead of asking yourself, “How do I feel?”, try asking:

• Where feels warm?
• Where feels cool?
• Where feels heavy?
• Where feels light?
• Where feels tight?
• Where feels comfortable or neutral?

You don’t need to explain why. Just noticing is enough. 

Also, you don’t need every sensation to feel pleasant. Tight muscles, cold hands or a racing heart are all things you can simply notice without trying to change them. 

Hum your favourite tune

Sometimes it helps to create your own sensation, rather than waiting for one to come along. 

Humming creates gentle vibrations through your chest, throat and face.

As you hum, notice where you can feel the vibrations. You might notice them most in your lips, throat, chest or even your nose. Everyone notices them a little differently. 

Some people notice that humming also changes the way their breathing feels. 

Notice what feels okay

When you’re overwhelmed, your attention is naturally drawn towards things that feel uncomfortable or difficult. Sometimes, looking for one small part of your body that feels okay can help. 

Try to draw your attention towards a place in your body that feels neutral or comfortable.

Perhaps your hands feel nice and warm.

Perhaps your feet feel steady on the floor.

Perhaps your shoulders feel relaxed.

You don’t need your whole body to feel calm. Finding one small area can be enough.

Many autistic people find it easier to notice physical sensations before they notice emotions. During autistic burnout, feelings such as sadness, anxiety or stress can be difficult to recognise. That’s completely okay. Over time, paying attention to small body signals may make it easier to recognise when you’re becoming hungry, thirsty, tired, overwhelmed, or experiencing certain emotions. There’s no rush. Every small observation is part of getting to know your body a little better.

Check in with your body 

If you ever feel curious, you could pause and check in with your body by asking yourself a few simple questions. Your body may have something useful to tell you. 

Sometimes noticing a need early can make it easier to look after yourself before you become uncomfortable or overwhelmed. 

• Am I thirsty?
• Am I hungry?
• Do I need the toilet?
• Am I too warm or too cold?
• Am I becoming tired?
• Have I been sitting in the same position for a long time?
• Would stretching or moving feel good?
• Is anything starting to feel uncomfortable?

Sometimes you’ll know the answer straight away.

Sometimes the answer will be, “I’m not sure.”

Both are completely okay. The aim isn’t to notice everything or get every answer right. It’s simply to pause for a moment and see whether your body is trying to tell you something. 

Remember that some days will be easier

During autistic burnout, your ability to notice your body’s sensations may change from one day to the next. On some days, you might feel much more connected to your body than on others.

That doesn’t mean you’re doing anything wrong. Things like tiredness, stress, sensory overload, or just having a difficult day can make it harder to notice what’s happening inside your body.

Burnout recovery is rarely a straight line, and it’s okay if some days feel harder than others.

Small changes count

You don’t have to spend half an hour doing these activities. A minute or two at a time is enough.

Small moments of noticing can add up over time. Simply noticing your breathing while waiting for the kettle to boil, pushing gently against a wall for thirty seconds, or rocking in your favourite chair may be enough at that moment.

Your body isn’t broken

Autistic burnout can make it much harder to notice or make sense of the messages your body is sending. 

That doesn’t mean those signals have disappeared. Your body is still communicating with you, even if those messages are much quieter or more difficult to understand right now. 

Becoming more aware of your body’s sensations usually happens gradually. You don’t have to reconnect with your whole body all at once. Sometimes noticing just one small sensation is enough. Over time, those small moments of awareness can gradually help you build a better understanding of what your body needs. 

Be patient with yourself.

Your body has been working incredibly hard. Even if its signals feel confusing right now, they still matter, and with time, they may become easier to recognise. You don’t need to figure everything out today. Your body will still be there tomorrow. 

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