As someone who identifies as neurodivergent, I totally get it: the holiday season can be a mixed bag. Sure, there are moments of joy and connection, but let’s be real—there’s also a lot of potential for burnout. With all of the social gatherings, sensory overload, and general expectations, it can feel overwhelming. Honestly, even for people who don't identify as neurodivergent, the holidays can be a lot. So, let us, together, get through this season with a little more ease, and a lot more self-care:
What’s Autistic Burnout, Anyway?
Autistic burnout is that heavy, drained feeling that can sneak up on us, especially when we’re pushing ourselves to fit into a world that doesn’t always understand our needs. It’s more than just being tired; it’s a deep exhaustion that can affect our mental and physical health. During the holidays, this can show up as fatigue, heightened sensitivity to noise or crowds, and even difficulty with everyday tasks.
Signs to Watch For:
Keep an eye out for these signs as we head into the holiday season:
Chronic Exhaustion: This isn’t your typical “I stayed up too late” tiredness. It’s that constant feeling of being worn out, no matter how much rest you get.
Increased Sensitivity: Those twinkling lights and loud parties? They can feel like way too much, leaving you feeling overwhelmed.
Loss of Skills: You might find it hard to make decisions or keep up with daily tasks, which can be frustrating.
Why Does Burnout Happen?
Several factors can contribute to burnout during the holidays:
Social Demands: The pressure to attend gatherings and socialize can drain our energy, especially if you’re masking your autism.
Sensory Overload: All the sights, sounds, and smells of the season can feel intense and overwhelming.
Expectations: Whether it’s family traditions or social obligations, the pressure to participate can push us past our limits.
How to Keep Burnout at Bay:
Here are some friendly tips to help you navigate the holiday chaos without hitting burnout:
1. Set Your Boundaries
It’s totally okay to say no to events or limit your time at gatherings. Talk to your friends and family about what you need to feel comfortable. You deserve to prioritize your well-being!
2. Know Your Triggers
Think about what usually stresses you out during the holidays. Knowing your personal triggers can help you avoid those situations or prepare for them better.
3. Create Your Safe Space
Make your home a cozy retreat. Soft lighting, calming scents, and sensory-friendly items can create an environment that helps you recharge.
4. Prioritize Self-Care
Schedule downtime to do things that fill you up—whether that’s curling up with a good book, taking a walk, or just chilling out. Self-care isn’t a luxury; it’s a necessity.
5. Embrace Your Strengths
Focus on what you love to do. If baking or crafting makes you happy, dive into those activities. They can be energizing and provide a nice break from the holiday hustle.
6. Plan Ahead
Prepare for busy days by creating a flexible schedule that includes breaks. This can help you manage your energy better and avoid feeling overwhelmed.
7. Spend Time in Nature
Nature has a magical way of helping us reset. Even a short walk outside can do wonders for your mood and energy levels.
8. Find Your Soothing Activities
Engage in stimming or sensory activities that help you feel grounded. Whether it’s using fidget toys, listening to your favorite music, or wrapping yourself in a weighted blanket, find what calms you.
The holiday season can be challenging, but it doesn’t have to be a source of burnout. By recognizing the signs and putting some of these strategies into practice, we can enjoy this time of year more fully. Remember, it’s completely okay to prioritize your needs. You deserve to celebrate in a way that feels good for you. Here’s to a holiday season that’s joyful, nurturing, and, most importantly, kind to ourselves.
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