Masking Burnout: How to Recognize the Signs and Reclaim Your Energy
Masking is an energy-intensive survival strategy for neurodivergent people that, when pushed too far, leads to burnout. This isn't a failure, but a crucial signal from your nervous system to reduce demands and prioritize rest.
Masking is an energy-intensive survival strategy. When overused, it leads to burnout—a crucial signal from your nervous system to reduce demands and rest. This guide helps you recognize the signs and start reclaiming your energy.
What Burnout Feels Like
Chronic Exhaustion
A deep, pervasive fatigue that sleep doesn't fix. Your body and brain feel like they are running on empty.
Brain Fog
Difficulty concentrating, processing information, or making simple decisions. Everything feels monumental.
Sensory Overwhelm
Everyday sounds, lights, and textures become jarring and painful as your sensory filters weaken.
Impossible Tasks
Basic self-care like showering, eating, or cleaning feels insurmountable due to a lack of energy and executive function.
It's a Signal, Not a Failure
When your mask slips, it's not a personal failing. It's your brain's protective mechanism signaling that you've exceeded your social, emotional, and sensory limits. The goal is to reduce demands, not try harder.
How to Start Recovering
Take 'True Rest'
Spend 15 minutes in a quiet, dimly lit space without screens. Allow yourself to do nothing or engage in gentle, non-stimulating stimming.
Relax One Mask
In a safe space (like home), consciously stop one masking behavior. Let yourself fidget, avoid eye contact, or wear comfortable clothes.
Reduce One Demand
Cancel one non-essential plan, delegate a task, or order takeout instead of cooking. Immediately lower the load on your system.