Neurodivergent Burnout: Recognising the signs and causes, and where to go from here

1 Aug

Burnout, or complete emotional, mental, and physical exhaustion, is not a new or uncommon phenomena these days. But unlike typical burnout which we understand to be a response to chronic stress and overexertion, neurodivergent burnout is understood to be a cumulative response to a lifetime of navigating a world that is not set up to support neurodivergent folk. Research is showing us that key drivers of neurodivergent burnout include:

suppressing neurodivergent traits - known as masking, sensory overload
social expectations that aren’t aligned with neurodivergent experiences
a lack of access to appropriate support and care,
and exhaustion driven by functional changes within the brain.

Neurodivergent burn out is characterised by long-term and prevalent exhaustion, impaired function, and reduced tolerance. Symptoms can manifest in many ways, and can look like:

Exacerbation of and increased difficulty in managing neurodivergent traits
Mental and emotional manifestations - increased anxiety, irritability, depression, difficulty concentrating, memory issues, and impaired decision making
Reduced functional capacity - difficulty performing otherwise simple daily tasks and self-care, reduced productivity, social withdrawal, difficulty adapting to change
Physical exhaustion - chronic fatigue and energy dysregulation, headaches, muscle pain
Increased sensory sensitivities to light, sound, and touch

The approach to addressing neurodivergent burnout can be highly individualised. Generally, allowing time to rest is the first step - this includes pulling back from activities, having time off or increasing breaks, and giving yourself permission to minimise social engagements in the name of recuperation. Other approaches to note are:

Setting boundaries in your personal and professional world
Establishing routines in your day to day life
Engaging in activities that focus on your special interests and passions
Allowing yourself to unmask, by allowing yourself to minimise social interactions and ensuring you have community around which you can safely unmask
Creating a sensory-friendly environment
Advocating for your needs in your relationships, friendships, workplace, and school, and seeking appropriate professional support

As a naturopath…

My approach is first and foremost to empower the patient sitting in front of me by enabling them to engage with the approaches mentioned above, ensuring they have adequate tools and resources, and creating a space in which they are seen and heard. Supporting patients with neurodivergent burnout can also involve herbal and nutritional supplementation, dietary adjustments, and lifestyle interventions, all of which are largely dependent on the capacity of my patient.

I generally like to start with the foundations. Creating a sensory-friendly and calming environment allows my patients to have a home or room space that can become their safe sanctuary, in which they can rest and unmask. This can include dim-lighting, soft textures, comforting clothes or linen, and keeping noise to a minimum - noise-cancelling headphones or ear plugs can be useful here. Additions like aromatherapy can also be employed here if tolerated - diffusing lavender, chamomile, and rosemary can help promote relaxation and reduce anxiety.

I also consider with my patients what relaxation practices we can include here. Perhaps controversially, meditation may induce stress-states in sensitive patients experiencing neurodivergent burnout so I’ll often opt for more tactile soothing practices such as finding gentle ways to move your body, engaging in enlivening practices that emphasise patient-specific special interests and passions, listening to music or a podcast, reading a book, or spending time in nature.

Nutritionally, I always ensure that the basics are covered - whole foods, enough food, and balanced macronutrients (healthy fats, complex carbohydrates, and good quality protein sources) all of which are going to support stable energy and cognitive function. In addition to addressing and correcting any nutritional deficiencies or imbalances, I focus on omega-3 essential fatty acids, magnesium, B vitamins, zinc, iron, B12, and protein all of which play a role in supporting brain function and are especially important for neurodivergent folk.

There are a plethora of herbal and nutritional supplements that can be employed here to support neurodivergent folk experiencing burnout. Some of my go-tos here are:

Herbs such as Withania - also known as Ashwagandha, Rhodiola, Siberian Ginseng, and Licorice Root, all of which are used to help the body adapt to stress and restore in times of burn out
Nutrients such as CoQ10, B vitamins, zinc, magnesium all of which help the body to restore and replenish during times of fatigue and burnout

It’s also important to address any co-morbidities accompanying neurodivergent burnout. Some herbs and nutrients I reach for here are:

Anxiety: Withania, Passionflower, Lavender, zinc, l-theanine, magnesium, vitamin B6
Depression: Saffron, vitamin D, omega-3 essential fatty acids, zinc, Oats green/seed, St. John’s Wort, Lavender
Sleep disturbances: Passionflower, California Poppy, Lavender, Oats green, Chamomile, Valerian, Zizyphus

It’s important to note here that my use of any of these herbs and/or nutrients is entirely based on the individual in front of me. They are not indicated nor safe for everyone, and caution must be exercised. You must work with a qualified healthcare professional before including any of them into your routine to ensure there are no harmful interactions with medications and that they are the right option for your case.

Neurodivergent burnout is a multifaceted condition that requires understanding, compassion, and a tailored approach to care. Recognising the unique challenges faced by neurodivergent individuals and addressing the root causes of burnout is essential for effective support and recovery. By implementing personalised strategies, setting boundaries, and creating supportive environments, individuals can work towards overcoming burnout and improving their quality of life. Whether through self-care practices, community support, or professional guidance, the journey to recovery is a deeply personal one. With the right tools and support, it is possible to manage and prevent neurodivergent burnout, fostering a healthier and more fulfilling life. Reach out to our team today, and learn more about how we can support you!

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