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Welcome back to the second half of our conversation with Dr. Megan Neff, a clinical psychologist specializing in autism. Last week, we delved into the topic of autistic burnout, and today we'll pick up where we left off. We'll also explore self-help tips for those navigating life with an autistic brain and nervous system.
Understanding Triggers and Burnout in Autism
Dr. Neff shared some insightful thoughts on what predisposes individuals with autism to burnout. She highlighted that burnout often results when stressors outweigh one's ability to cope, especially without proper accommodations. Many adults with autism or ADHD may not have been formally diagnosed, leading them to hold themselves to unrealistic standards without the necessary support. Over time, this can lead to burnout.
One key aspect Dr. Neff pointed out is that life transitions, such as starting a new job or having a child, can heighten stress and make individuals more vulnerable to burnout. For autistic people, transitions can be particularly challenging due to the added stress of learning new systems and masking, which refers to suppressing autistic traits to conform to societal norms.
Burnout often develops slowly over time, making it a gradual process that can take years to recover from. Dr. Neff likened it to a pot of soup simmering—sometimes, it only takes one more ingredient to make it boil over.
Moving Forward: Fireproofing Against Future Challenges
If you’re listening and realizing that you may be experiencing autistic burnout, it’s important to take steps to protect yourself from future challenges. Dr. Neff suggests starting with sensory self-care. Sensory regulation is crucial because it forms the foundation for emotional and mental well-being. Without addressing sensory needs, other self-care practices may not be effective.
Another vital step is to build in nervous system breaks and prioritize rest. Autistic people often need more rest than neurotypical individuals, and it’s essential to honor that need. However, this can be challenging, especially for those without adequate support systems.
Dr. Neff also emphasized the importance of restructuring life to minimize burnout risks, though she acknowledged that this advice can be difficult to follow due to the privilege and support it often requires. For some, this might mean significantly altering their lifestyle to better accommodate their autistic traits and needs.
Addressing Unhelpful Coping Mechanisms
During our conversation, we touched on the fact that many autistic and ADHD individuals may turn to substances or other unhelpful coping mechanisms to manage their stress. Dr. Neff called this “faux regulation,” as it might provide temporary relief but often exacerbates the underlying issues. Unfortunately, these quick fixes can lead to a cycle of hopelessness, particularly when they’re used to cope with burnout and masking.
The Impact of Diagnosis
When someone discovers that they are autistic, the impact can be profound. Dr. Neff shared that for many, receiving a diagnosis is liberating. It provides clarity and validation for experiences that may have felt fragmented or confusing. However, this liberation is often followed by grief—grief over what could have been different had they known earlier and grief over the limitations they now must accept.
For clinicians, recognizing the signs of autism and ADHD is crucial, especially when patients present with chronic health issues or have a long history of poor response to traditional treatments. Dr. Neff advocates for routine screening for autism and ADHD in the same way we screen for depression and anxiety, as this can help destigmatize these conditions and make it easier to introduce the possibility of an autism diagnosis to patients.
The Importance of Self-Care for Autistic Individuals
Dr. Neff’s recent book, Self-Care for Autistic People, offers practical advice for those navigating life with autism. Traditional self-care practices often don’t work for autistic individuals, and Dr. Neff’s book provides tailored strategies that consider the unique needs of the autistic brain and body. The book is structured in a way that allows readers to pick it up and try a new self-care tip without feeling overwhelmed.
The first chapter focuses on sensory self-care, which Dr. Neff believes is the foundation for all other self-care practices. Without addressing sensory regulation, other forms of self-care are unlikely to be effective. The book also emphasizes the importance of interoception, or awareness of internal body signals, which can be challenging for autistic people but is essential for effective self-care.
Final Thoughts
Dr. Neff encourages those living with an autistic brain to learn about their sensory experiences and prioritize rest. For loved ones and clinicians, understanding and supporting these needs is crucial. By fostering awareness and providing appropriate support, we can help individuals with autism lead more fulfilling lives.
Dr. Neff’s insights offer valuable guidance for anyone navigating life with autism, whether you’re living with it yourself, supporting a loved one, or providing care as a clinician. Remember, understanding and compassion go a long way in making life more manageable for those with an autistic brain and nervous system.
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