Am I in Autistic Burnout? A 15-Point Symptom Checklist

If you feel like your "battery" isn't just low, but actually broken, you aren't alone. Many neurodivergent adults find themselves hitting a wall that standard self-care—like a weekend off or a bubble bath—simply can’t fix.

This is often Autistic Burnout: a state of chronic clinical depletion caused by the cumulative stress of masking (suppressing your natural traits to fit in) and navigating a world designed for neurotypical sensory systems.

The ASD, ADHD & AuDHD Connection

Burnout doesn't look the same for everyone. While pure autistic burnout often leads to a "shutdown" (withdrawal and silence), ADHD burnout can feel like a chaotic, high-fructose cycle.

If you are AuDHD (both Autistic and ADHD), you might experience a frustrating mix: your ADHD brain is desperately seeking dopamine through "doom-scrolling" or impulsive projects, but your Autistic side has zero energy to actually execute them. This leads to intense irritability, chronic procrastination, and a feeling of being "stuck" in place.

For more information on How Autism and ADHD (AuDHD) Overlap and Differ

The Burnout Self-Assessment Checklist

To use this scale, rate each statement based on how you have felt over the last four weeks. Assign a numerical value to each:

• 0: Never

• 1: Rarely

• 2: Sometimes

• 3: Often

• 4: Always

Section 1: Physical & Sensory Load

• [ ] I feel a "bone-deep" fatigue that sleep doesn't seem to touch.

• [ ] Noises, lights, or textures I used to tolerate now feel physically painful.

• [ ] I find myself "shutting down" (going non-verbal or numb) after social interaction.

• [ ] I am experiencing more headaches, stomach issues, or muscle tension.

• [ ] My "startle response" is higher; small sounds make me jump or feel panicked.

Section 2: Executive Function & Skill Regression

• [ ] Tasks that used to be easy (like emails or laundry) feel impossible to start.

• [ ] I find myself forgetting words or losing my train of thought mid-sentence.

• [ ] My ability to plan, cook, or keep my space clean has significantly declined.

• [ ] I feel "foggy" and struggle to make simple decisions, like what to eat.

• [ ] I’ve lost interest in my special interests; they feel like "too much work."

Section 3: Social & Masking Fatigue

• [ ] I’ve "lost my script" and can no longer pretend to be neurotypical.

• [ ] I am withdrawing from friends and family, even people I truly care about.

• [ ] I find myself getting irritable or "snapping" over minor things.

• [ ] The thought of a 5-minute phone call feels like a marathon.

• [ ] I feel a deep sense of disconnect from my own identity.

Understanding Your Score

• 0–15: Low/Stable. You may be experiencing standard stress; your coping mechanisms are holding.

• 16–35: Moderate Burnout. Your system is signaling for help. This is the "Yellow Zone" where reduced demands and sensory breaks are vital.

• 36–60: Severe Burnout. You are in the "Red Zone." Your nervous system is in survival mode; professional support is highly recommended for recovery.

Important Disclaimer: This checklist is for informational and educational purposes only. It is not a clinical diagnostic tool or a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing a crisis or severe mental health symptoms, please contact a professional immediately.

Ready to start your recovery?

If you’re feeling overwhelmed by your checklist score, you don't have to navigate this alone. Our sessions are designed to be low-demand. If you need to have your camera off during a virtual session, use a fidget toy, or sit on the floor during our in-person meetings in Manhattan, NY or Ridgewood, NJ, that is completely encouraged. Recovery isn't about "fixing" your autism or ADHD—it’s about building a life that actually accommodates it.

Beyond "Talk Therapy": How We Help You Recover

Standard "talk therapy" often misses the mark for us because it focuses on changing thoughts rather than supporting a neurodivergent nervous system. In our New York and New Jersey practices, we provide Neuro-Affirming Therapy that skips the "translation" and gets straight to what works.

1. Energy Accounting & "Spoon" Management

We help you identify Energy Drains (like the sensory chaos of the NYC subway or high-masking meetings) and Energy Credits (like stimming or deep-diving into a special interest) to balance your daily budget.

2. Identifying and Managing "The Mask"

Chronic masking is the #1 cause of burnout. We create a safe "containment zone" where you can practice unmasking—learning when it's a necessary survival tool (like at work) and when it's an autopilot habit that is killing your energy.

3. Sensory Integration & Environment Design

Whether you're in a Manhattan high-rise or a house in Bergen County, we conduct Sensory Audits. We treat tools like noise-canceling headphones, weighted blankets, and tactile stims as legitimate medical supports, not distractions.

4. Executive Function Support

We remove the shame. We stop calling it "laziness" and start calling it Executive Dysfunction. We help with Dopamine Mapping and breaking down the "Wall of Awful" into bite-sized, manageable tasks.

5. Somatic & Trauma-Informed Care

We use Somatic Grounding to help you feel the physical signs of a shutdown before it happens, allowing you to set boundaries without the crushing guilt.

Take the First Step Toward Clarity and Support

Do you feel like you’re constantly running uphill just to keep up with everyone else? At Thriving Wellness Center, we believe ADHD and ASD aren't deficits to be fixed—it’s a processing style to be understood. Our neuro-affirming ADHD and ASD therapy helps you clear the mental clutter, silence the shame, and build a life that actually fits your brain.

Take the Next Step

At Thriving Wellness Center, we don’t look at your brain as something to be 'fixed.' We provide neurodiversity-affirming care for Autistic and ADHD individuals across New York, New Jersey, and via telehealth. Our mission is to help you celebrate your unique neurodivergent strengths while giving you the actual, real-world tools needed to navigate school, work, and relationships without losing yourself in the process. We offer:

• Comprehensive Autism Diagnostic Evaluations - We provide thorough, evidence-based assessments to help you understand your unique neurodivergent profile. Our evaluations, including Adult Autism Testing, are designed to uncover strengths, challenges, and areas of support, giving you clarity and actionable guidance. This is especially helpful for individuals who were diagnosed late in life or are seeking clarity about ASD traits.

• Autism Focused Therapy - We offer tailored support for the social, emotional, and executive functioning hurdles that often come with being Autistic in a neurotypical world. Rather than trying to "fix" your traits, we focus on sensory-friendly regulation, authentic communication, and practical coping tools that honor your unique processing style and improve your quality of daily life.

• Autism Support Groups - Healing happens in community. Our structured support groups offer a safe space to connect with others who truly "get it." Together, we explore topics like self-advocacy, sensory regulation, and navigating social spaces without the pressure to mask, helping you build a supportive network of peers.

Ready to stop surviving and start thriving?