A supportive guide to recognising burnout and finding your way back to feeling okay
Burnout can feel scary and confusing — especially when it seems like you’ve lost energy, confidence, or skills you used to have. A Young Person’s Guide to Burnout is a gentle, easy-to-understand resource that explains what burnout is, why it happens (especially for autistic and neurodivergent young people), and what can help you recover.
What Is Burnout?
Burnout is what happens when your brain and body have had too much for too long. It can feel like your “battery” has run completely flat — and it’s not something you can fix by pushing harder. Burnout is not laziness and not weakness. It’s a sign that you need rest, support, and time to recharge.
What Burnout Can Feel Like
Burnout looks different for everyone, but it can include things like:
Feeling exhausted, even after resting
Finding everyday tasks harder than usual
Feeling more overwhelmed, anxious, upset, or snappy
Wanting to be alone more than usual
Struggling to talk, explain yourself, or make decisions
Finding it harder to concentrate or remember things
Losing interest in things you normally enjoy
Feeling shut down, stuck, or like you can’t cope
It’s important to know that burnout won’t last forever — recovery is possible.
Why Burnout Happens
Burnout usually builds up slowly. It can happen when:
There’s been too much pressure (school, homework, social expectations)
You’ve been masking (hiding how you really feel) for a long time
Life has felt too noisy, busy, unpredictable, or stressful
You haven’t had enough breaks, rest, or recovery time
Big feelings have been piling up without support
Burnout isn’t your fault. It’s what happens when your system is overloaded.
What Helps During Burnout
When you’re in burnout, your brain and body need low demand and recovery. Helpful supports can include:
Resting as much as you need (sleep, naps, lying down)
Spending time in a calm, quiet space
Reducing social pressure and expectations
Comfort items (blanket, comfy clothes, fidget, safe foods)
Gentle, familiar activities (music, a favourite show, drawing)
Asking someone you trust to help you feel safe and supported
A key part of recovery is giving yourself permission to stop and rest without guilt.
How to Lower the Chances of Burnout
You can’t always prevent burnout, but you can reduce the risk by:
Taking regular breaks (even when you feel okay)
Building downtime into your week
Using sensory supports (headphones, sunglasses, fidgets)
Being honest about what’s hard, rather than masking all the time
Eating, drinking, and sleeping as consistently as possible
Asking for help early, before things feel too big
Small changes can make a big difference over time.
Make Your Own Burnout Plan
It can help to have a simple plan for when burnout starts creeping in. Your plan might include:
Early signs (what you notice first)
What helps you feel calmer or safer
What makes things worse
Who you can talk to
What support you need at home or school
You can write it down, make it visual, or keep it as a notes page — whatever works best for you.
A Hopeful Reminder
If you’re experiencing burnout, you are not alone — and you are not failing. Needing rest and support is a human need, not a flaw. You deserve understanding, kindness, and the space to recover at your own pace.