What is Neurodivergent Burnout?
When you hear the word “burnout,” you might immediately think of work stress. That makes sense — productivity is one of society’s biggest values. But there’s another kind of burnout that doesn’t get nearly enough attention: the kind experienced by neurodivergent people living in a world that isn’t designed for them.
Neurodivergent burnout is different from occupational burnout. Autistic folks and ADHDers may experience burnout differently from each other, but there’s plenty of overlap. It’s also important to know that while neurodivergent burnout and depression can look similar, they are not the same. In fact, burnout often leads to depression — but treating it the same way can make things worse.
Burnout Comparison
Here’s a breakdown of how different types of burnout and depression show up:
Occupational Burnout
Reduced enjoyment or meaning in work
Irritability
Exhaustion and poor sleep
Increased anxiety about work
Low motivation
Difficulty completing tasks
Often resolves with rest
Autistic Burnout
Increased sensory sensitivities
Difficulty managing emotions
Executive functioning changes
Harder to mask
Extreme fatigue
Difficulty adapting to change
Loss of skills
Can last years
Often accompanied by non-existence ideation (wanting demands and sensory input to stop, wanting to not exist rather than to die)
Does not respond to behavioural activation
ADHD Burnout
Increased sensory sensitivities
Difficulty managing emotions
Executive functioning changes
Harder to mask
Extreme fatigue
Increase in agitation and impulsivity
May come and go
Often accompanied by non-existence ideation
Does not respond to behavioural activation
Depression
Depressed mood
Loss of interest
Fatigue
Decreased concentration
Changes in appetite
Increased anxiety
Poor sleep
Often accompanied by suicidal ideation
Often responds to behavioural activation
What Leads to Neurodivergent Burnout
Years of masking to fit in or feel accepted
Experiencing stigma, discrimination, or oppression
Lack of adequate support
Prolonged exposure to sensory overload or sensory trauma
Big life changes or stressors
Shifts in physical health, hormone levels, or pain
Sustained or repeated demands that exceed your capacity
What Helps
Because neurodivergent burnout is often mistaken for depression, people are sometimes encouraged to do more in the name of behavioural activation. But that strategy, helpful for depression, can actually make burnout worse.
What helps instead:
Unmasking safely and taking social breaks
Reducing sensory input — avoid overstimulating spaces, make a sensory kit, or create a sensory-safe space at home
Accessing accommodations at work or school, ideally with support in self-advocacy
Doing meaningful activities like engaging with a special interest
Reducing overall demands and learning pacing strategies to preserve your energy
This is just the beginning. In therapy sessions, we’d explore what burnout looks like for you, your specific triggers, and what keeps you stuck. We’d throw out what hasn’t worked and build personalized strategies together.
If you think you might be experiencing burnout, I invite you to reach out. You don’t have to figure this out alone.
