ADHD burnout vs Autistic burnout: 3 ways to tell the difference and cope

Burnout is a common experience when facing prolonged stress. Neurodivergent burnout is unique due to the nature of the stresses and how it looks. But how can you tell if you're experiencing ADHD burnout vs autistic burnout, and how can you best cope? This is even more apparent for those with AuDHD, making it difficult to distinguish what is causing the burnout, ADHD vs Autistic based stressors or needs? Within this blog we will discuss what each burnout looks like, what the differences are between them and 3 strategies to cope.

What does adhd burnout look like ?

ADHD burnout is defined by profound fatigue and a decreased ability to handle daily demands and responsibilities. Many of its symptoms mimic typical burnout, however unlike general burnout, which can occur in anyone experiencing prolonged stress, ADHD burnout is closely connected to the continuous effort required to manage ADHD symptoms. This can be exhaustion from forcing yourself to focus or from overdoing it such as prolonged hyperfocus, stress from planning and organising, and endless demands feeling unmanageable.

Managing ADHD burnout requires a holistic approach that involves identifying early warning signs, understanding its underlying causes, and applying strategies for both prevention and recovery. For individuals with ADHD, seeking support and using effective coping mechanisms is crucial to reducing ADHD burnout’s effects on mental and physical health.

To know if yourself or someone you know is experiencing ADHD burnout, here are some symptoms to look out for:

• Exhaustion: Intense fatigue that persists despite rest.

• Lack of Motivation: Noticeable decrease in the drive or desire to start and complete tasks.

• Irritability: Heightened tendency to feel frustrated or annoyed in daily situations.

• Emotional Exhaustion: Feeling emotionally drained or detached, often accompanied by anxiety.

• Cynicism: Increasing disillusionment or negative outlook toward responsibilities.

• Poor Performance: Difficulty focusing or completing tasks, even when they’re important. It may feel impossible to get things done despite knowing their urgency.

• Physical Discomfort: Stress can manifest as physical symptoms such as headaches, stomachaches, or general aches and pains.

• Irritability: Increased frustration or anger, often resulting in snapping at others over minor issues.

• Emotional Strain: Feelings of sadness, withdrawal, or emotional numbness; a reduced ability to engage or find joy in everyday interactions.

• Negativity or Pessimism: A pervasive sense of hopelessness or inability to stay positive, particularly in areas contributing to burnout—such as work, school, or home life.

  
  

ADHD burnout can occur for many reasons;

• Overcommitment: If you have ADHD, chances are you’ve said “yes” to a few too many things at once. It’s easy to overcommit, taking on projects, responsibilities, and social plans all at the same time. At first, it might feel exciting or even motivating, but before long, that full plate can lead to feeling stretched too thin, overwhelmed, and completely burned out.

• Lack of Self-Care: When you’re juggling too much, self-care often takes a backseat. Sleep gets cut short, workouts get skipped, and meals become whatever’s fastest and easiest. Relaxation? That’s usually the first thing to go. Over time, neglecting these basics makes it even harder to manage ADHD symptoms and increases the risk of burnout.

• Perfectionism: Perfectionism might look like a good thing on the surface — after all, wanting to do your best sounds positive. But for many people with ADHD, it becomes a heavy burden. The constant pressure to get everything “just right” can create unrealistic standards and nonstop stress. And when those impossible expectations aren’t met, frustration and exhaustion can quickly set in, fuelling the cycle of burnout.

  
  

Now let's discuss Autistic burnout to see how it differs and overlaps vs ADHD burnout.

What does autistic burnout look like?

Autistic burnout is characterised by a prolonged state of physical, emotional, and cognitive exhaustion, accompanied by a significant reduction in functional capacity. It arises from chronic life stress and a persistent mismatch between external demands and the individual’s available coping resources or supports. Burnout is typically classified as long-term when symptoms persist for a duration of three months or more, resulting in diminished energy levels and difficulty performing even routine daily activities. This functional decline can substantially impair one’s ability to navigate everyday life. Consequently, early identification of Autistic burnout through recognition of its characteristic symptoms represents a critical step in effective management and recovery.

Recognition of autistic burnout can be facilitated by observing the presence of the following characteristic symptoms and behavioural changes:

Physical symptoms

• Sleep issues, fatigue and aches

• Chronic fatigue/ Exhaustion

• Difficulty with self care

• Reduced tolerance to stimulus, such as noise, lighting or others

Emotional symptoms

• Emotional dysregulation

• Frequent meltdown and shutdowns

• Heightened stress and anxiety

Cognitive symptoms

• A loss of skills, such as thinking skills, planning or organising

• Increased sensory overload

• Difficulty focusing and feeling overwhelmed

Autistic burnout can occur for many reasons;

• Masking autistic traits, for example by suppressing autistic behaviours, pretending to be non-autistic, or working very hard to act in a non-autistic way.

• Difficult or unreachable expectations from family, school, work, or society in general.

• Stress from living in a world not set up to accommodate autistic people, for example managing the stress of having to be in noisy environments.

• Life-changes and transitions that are stressful for anyone, for example transitioning from school to work, experiencing a mental health crisis, or the death of someone close.

• Co-occuring conditions, such as mental health problems like depression and anxiety.

• Trauma, experiencing traumatic events or PTSD can contribute to feelings of overwhelming stress.

Now we understand what ADHD and Autistic burnout are, lets take a look at them together.

How to tell if it's Adhd burnout vs Autistic burnout?

Both ADHD and Autistic burnout stem from ongoing stress and the unique challenges that come with each. This causes many overlaps between the symptoms such as:

• Extreme Exhaustion: A deep, overwhelming exhaustion that doesn’t go away even after rest, making everyday tasks feel impossible. It can leave you feeling physically and mentally drained all the time

• Physical Symptoms: You might notice headaches, muscle tension, or stomach issues creeping in, all of which can add to the feeling of exhaustion and deepen the sense of burnout.

• Hyper focusing: Hyper focus can feel like a superpower, that laser-sharp attention that helps you dive deep into a project for hours. But it comes with a catch. When you’re so absorbed that you skip meals, lose track of time, or forget to rest, it takes a toll. What feels productive in the moment can actually drain your energy and push you closer to burnout.

However, when honing in on the causes we can see clear distinctions between them. By understanding what triggers each type of burnout, it becomes easier to create coping strategies and support systems that truly help.

Causes	ADHD Burnout	Autistic Burnout
Inconsistent routines	Chaotic and unpredictable schedules	Changes in routine and structure
Chronic stress	Demand of deadlines and high-pressure environment	Continuous exposure to a sensory stimuli
Poor self care	Neglecting rest, nutrition and exercise	Hard to manage sensory and social requirements
Overcommitment	Taking on too much, too many responsibilities or tasks	Social demands, masking behaviours leads to overload
Lack of support	Insufficient understanding and accommodations at work or school	Lack of autism-specific support and accommodations

3 strategies For coping with ADHD burnout:

Now you understand what ADHD burnout is and how it differs vs Autistic burnout here are 3 top tips for managing burnout symptoms.

1. Prioritise Healthy Sleep Habits - During burnout, your body can feel like it’s on a hormonal rollercoaster. One of the best ways to regain balance is by focusing on good sleep hygiene, setting consistent routines, winding down before bed, and giving your body the rest it needs to recover.

2. Engage in Activities That Bring You Joy- Reconnecting with the things that make you feel alive can be a powerful way to ease burnout. Whether it’s spending time outdoors, moving your body, diving into a creative hobby, or simply taking a moment for yourself, doing what genuinely brings you joy helps refill your emotional and physical energy.

3. Task Management: Breaking It Down Without Burning Out - When you’re experiencing burnout, even small tasks can feel overwhelming. Large projects or long to-do lists can make your brain feel like it’s running on empty. Breaking tasks into smaller, manageable steps is a key strategy to regain control and reduce stress.

3 strategies For coping with Autistic burnout:

Now you understand what Autistic burnout is and how it differs vs ADHD burnout here are 3 top tips for managing burnout symptoms.

1. Formal supports – accessing organised forms of assistance, such as reasonable adjustments in education or employment settings, practical support like help with groceries, and professional mental health services.

2. Being autistic – respecting and meeting autistic needs, such as stimming, engaging with special interests or comfort items, unmasking, and embracing autistic strengths or approaches to activities that feel authentic to one’s neurotype.

3. Self-awareness – developing the ability to identify and respond to early signs of autistic burnout (such as choosing to cancel social plans to allow for rest), having an autism diagnosis, and gaining insight into one’s personal patterns of behaviour and emotions

We hope this has been a helpful introduction to the differences between Autistic and ADHD burnout, as well as their symptoms, definition and recovery. We provide diagnostic assessments for autism in adults, which include looking at and making sense of any episodes of autistic burnout to help you move forwards in the future. We also have other blog posts on autism, such as what to expect in an assessment, and tips for managing ADHD, such as overcoming task paralysis.

If you are interested in direct support for managing Autistic and ADHD burnout, we are soon launching a self-help course - you can join our mailing list below to be the first to hear about this or drop us an email at info@unlockpsychology.co.uk.