Autistic Burnout Risk Assessment

• Create sensory-safe spaces in your home where you can retreat when overwhelmed High Priority
• Use noise-cancelling headphones or earplugs in overwhelming environments High Priority
• Wear comfortable, sensory-friendly clothing whenever possible Medium Priority
• Plan sensory breaks before, during, and after demanding activities Medium Priority
• Keep sensory tools accessible (fidget toys, weighted blanket, etc.) Medium Priority
• Gradually expose yourself to manageable sensory challenges to build tolerance Low Priority
• Use blue light filters on screens, especially in the evening Low Priority

• Break tasks into smaller, manageable steps with clear start and end points High Priority
• Use visual timers or alarms to help with time management Medium Priority
• Create consistent routines to reduce decision fatigue High Priority
• Use body doubling (working alongside someone) for difficult tasks Medium Priority
• Keep important items in consistent, visible locations Medium Priority
• Use apps or tools specifically designed for executive function support Low Priority
• Practice mindfulness to improve focus and reduce mental clutter Low Priority

• Schedule recovery time after social engagements High Priority
• Prepare "exit strategies" for social situations that become overwhelming Medium Priority
• Practice setting boundaries around your social availability High Priority
• Use written communication when verbal communication feels difficult Medium Priority
• Identify safe people with whom you can be your authentic self Medium Priority
• Limit social media use if it contributes to social comparison or anxiety Low Priority
• Join autistic communities online or in person for peer support Low Priority

• Practice identifying and naming your emotions as they occur Medium Priority
• Create an emotional first aid kit with comforting items and activities High Priority
• Use grounding techniques when feeling disconnected or overwhelmed High Priority
• Schedule time for special interests and joyful activities Medium Priority
• Consider working with a therapist who understands autistic experiences Medium Priority
• Practice self-compassion and acknowledge your efforts, not just outcomes Low Priority
• Develop a personalized crisis plan for when you're feeling overwhelmed High Priority

New Zealand Support Resources

Organisations

Books by NZ Authors

Online Resources