Transcript

In this episode of The Sensitive and Neurodivergent Podcast, Julie Bjelland, LMFT, dives into the topic of burnout recovery and prevention, particularly for sensitive and autistic individuals. Burnout is a pervasive challenge for many neurodivergent people, and Julie provides practical tools, strategies, and insights to help listeners identify, manage, and prevent burnout.

Topics Covered:

• Understanding Burnout: Emotional, physical, behavioral, and sensory signs of burnout, including chronic fatigue, irritability, and decision-making struggles.

• Why Sensitive and Autistic People Are More Prone to Burnout: The impact of sensory overload, emotional exhaustion, chronic masking, and societal pressures.

• Consequences of Chronic Burnout: Links to chronic illness, autoimmune conditions, and the differences between autistic burnout and depression.

• Early Signs of Burnout: How to recognize creeping burnout and respond before it worsens.

Recommended Resources:

• Book a session with Julie for personalized support: https://www.juliebjelland.com/consultations-with-julie

• New Course! Discovering You’re Autistic as an Adult: Guiding You Through the Journey, Scripts, Tools, and Support to Help You Navigate Life Authentically and with Confidence

• Join the Sensitive Empowerment Community for daily connection and resources. https://www.juliebjelland.com/sensitive-empowerment-community

• Watch my free boundaries webinar: https://www.juliebjelland.com/free-masterclasses-with-julie#masterclasses-healthy-boundaries

• Take my popular self-paced courses to learn practical tools to support your well-being: https://www.juliebjelland.com/hsp-online-courses

• Read more about chronic health conditions common in the sensitive and autistic: https://www.juliebjelland.com/hsp-blog/why-chronic-health-conditions-are-higher-in-sensitive-and-autistic-individuals-by-julie-bjelland-lmft

• Learn 5 Steps to better sleep: https://www.juliebjelland.com/hsp-improve-sleep

• Favorite Products, including the electrolytes and earplugs I talked about: https://www.juliebjelland.com/sensory-friendly

• Explore everything on my website: https://www.juliebjelland.com/

Burnout Prevention Strategies:

1. Sensory Care:

   • Building a sensory toolkit with items like noise-canceling headphones, sunglasses, and fidget tools.

   • Scheduling regular sensory breaks and creating sensory-friendly environments.

2. Setting Emotional Boundaries:

   • Why boundaries matter for energy preservation and emotional safety.

   • Tips for communicating boundaries effectively and overcoming guilt.

3. Restorative Routines:

   • Incorporating daily practices such as morning rituals, nature walks, and evening wind-downs.

   • Proactively planning downtime around high-energy days to maintain balance.

Burnout Recovery Tools:

• Permission to Rest: Rest as a necessary and productive part of long-term health.

• Physical Recovery: The importance of prioritizing sleep, nourishment, hydration, and gentle movement like yoga or stretching.

• Mental and Emotional Recovery: Grounding exercises, journaling prompts, and engaging in passions or special interests.

Long-Term Resilience:

• Designing a burnout-resistant life by honoring sensory and emotional needs, reducing masking, and celebrating authentic self-expression.

• The importance of treating self-care as a daily practice and adjusting plans as needs evolve.

Takeaways: Burnout is not a personal failure but a sign that your body and mind need care. Recovery and prevention require intentional self-care, boundary-setting, and creating routines that align with your unique needs as a sensitive or autistic individual.

Scripts from the Podcast Episode

Recognizing Burnout

1. Saying No to Invitations or Commitments

   • “Thank you so much for thinking of me, but I won’t be able to make it this time.”

   • “That sounds lovely, but I need some time to recharge. Let’s connect another time.”

2. Protecting Your Time

   • “I need to focus on personal priorities right now and can’t take on anything extra.”

   • “Can we keep this meeting to 30 minutes? I want to make sure we’re efficient with our time.”

3. Managing Emotional Overload

   • “I care about you, but I’m not in the best place to process this right now. Can we revisit it later?”

   • “This feels too intense for me at the moment. Let’s pause and come back to it.”

4. Dealing with Pushback

   • “I understand this is frustrating, but this is what I need to take care of myself right now.”

Maintaining Boundaries

• “I’ve explained why I can’t do this. Please respect my decision.”

Reframing Guilt with Self-Compassion

• “By saying no to this, I’m saying yes to my health.”

Recovery Tools for Burnout

1. Permission to Rest

   • “Rest fuels me to thrive and show up fully.”

2. Community Support

   • “I’m feeling burned out. Could you help with [specific task]?”

Key Takeaway on Recovery

• “Burnout is more than just exhaustion—it can lead to serious health issues if ignored.”

• “Rest is not a luxury; it is a necessity.”

Closing Encouragement

• “You’re not alone, and your well-being matters deeply. Let’s prioritize ourselves together.”

Your well-being matters, and small steps can make a big difference. Take time to care for your beautiful, sensitive self. 🌟

Host Bio

I’m Julie Bjelland, LMFT, Consultant and Specialist in Late-Discovered Autism in Sensitive Women (AFAB), a neurodivergent psychotherapist, author, and founder of Sensitive Empowerment. I empower sensitive and neurodivergent individuals to embrace their authentic selves, improve their well-being, and thrive. Through my global support hub, I offer online courses, a supportive community, a podcast, articles, and webinars to reduce overwhelm and balance the sensitive nervous system. As a proud LGBTQ+ member, I am dedicated to creating safe, inclusive spaces for all. Discover more at JulieBjelland.com.