Autistic Masking and Burnout: The Hidden Cost of Camouflaging

Many autistic adults become skilled at hiding their differences to avoid judgment, bullying, or misunderstanding, or just because they are trying to fit in. This practice, often called masking or camouflaging, can help people feel safe in the short term, but it comes with a heavy emotional and physical cost.

Masking is not a choice made lightly, and for many, it is a deeply ingrained survival mechanism developed over years of navigating environments that are not built with autistic needs in mind. Over time, masking can lead to exhaustion, confusion about identity, and something many in the autistic community call burnout.

What is Masking or Camouflaging?

Masking, sometimes referred to as camouflaging, is the conscious or unconscious act of hiding or suppressing autistic traits. Many people who mask do so to appear “more neurotypical,” to meet external expectations, or to stay safe in settings where authenticity has not been welcomed.

Masking can look like:

• Forcing yourself to make eye contact even if it feels uncomfortable

• Smiling or laughing to appear engaged when feeling overwhelmed on the inside

• Suppressing soothing stimming behaviours or sensory-seeking behaviors in public

• Rehearsing or scripting conversations to avoid making social mistakes

• Imitating others’ gestures, speech patterns, or facial expressions to blend or fit in

• Monitoring and editing your own natural behaviors to match those around you

High-Masking: Why It’s Often Misunderstood

Some autistic individuals become so adept at masking that others never realize how much energy it takes. High-masking autistic people are often described as “high-functioning,” a term that minimizes the effort required to navigate daily life.

High-masking can lead to:

• Late or missed diagnoses, especially in women, trans, and nonbinary individuals

• Frequent misdiagnosis with anxiety, depression, or personality disorders

• Overwhelm and burnout from constantly adapting and suppressing one’s own needs

• Feeling disconnected from one’s true identity

Masking, Compensation, and Assimilation

Masking is often confused with other coping strategies, but they are not the same:

• Compensation: Developing tools or skills to work with challenges, such as using reminders or practicing conversations. Compensation can be empowering if it supports self-advocacy rather than hiding differences.

• Masking: Suppressing natural responses or traits to fit in. This is emotionally and mentally draining.

• Assimilation: When masking becomes so ingrained that you may feel disconnected from who you truly are, losing track of your own preferences, needs, or identity.

Am I Masking?

Many autistic adults do not realize they are masking because it becomes second nature over time. Reflect on the following questions:

• Do you feel like you are performing or playing a role in social settings?

• Do you rehearse conversations or overanalyze them afterwards?

• Do you hide sensory needs, such as discomfort with noise or touch?

• Do you feel exhausted or shut down after spending time with others?

• Do you need a long time to recover from social interactions?

• Do you avoid being authentic because of fear of judgment?

If these resonate with you, masking may be a significant part of your daily life.

The Link Between Masking and Burnout

Autistic burnout is a state of extreme physical, mental, and emotional exhaustion caused by chronic stress, sensory overwhelm, and years of masking. Unlike typical burnout, autistic burnout is a recurring issue and often leads to:

• Loss of skills or difficulty performing daily tasks

• Heightened sensory sensitivities

• Increased anxiety, meltdowns, or shutdowns

• Depression or physical health challenges from prolonged stress

Burnout is not a personal failure. It is a sign that your environment and coping strategies are unsustainable and that there is a mismatch between your needs and your environment.

Why Masking Happens

Masking is a response to a world that often demands conformity. Many autistic children and adults learn to mask because of:

• Bullying, rejection, or social exclusion

• Difficulty navigating social interactions or conversations, and wanting to fit in or not make things feel awkward for others

• Well-meaning but harmful interventions that teach “normal” social behaviours rather than acceptance

• Fear of losing jobs, friends, or safety if they act authentically

• A lifetime of subtle messages that being autistic is unacceptable

While masking can sometimes help people feel safer or more successful, it comes at a cost to mental health and self-acceptance.

Moving Toward Unmasking

Unmasking does not happen overnight, and it is not about rejecting coping strategies that work for you. It is about making space for authenticity, connection, and self-acceptance.

Here are some starting points:

1. Find Safe People and Spaces
   Begin practicing authenticity with friends, family, or therapists who are supportive and neurodiversity-affirming.

2. Reconnect with Your Needs
   Explore what feels safe, soothing, or enjoyable when you are not masking. Give yourself time and permission to stim, take breaks, and prioritize your sensory needs.

3. Set Boundaries
   Learning to say no or step back from overwhelming situations is essential for reducing burnout.

4. Rest and Recovery
   Recovery from masking and burnout can take months or years. Rest is not optional; it is a crucial part of healing. Rest can look differently for each person, but can include spending time alone to recharge, being in an environment with reduced sensory stimulation, engaging in activities that bring calm and joy, spending time with animals/pets, or taking a walk in nature.

5. Seek Professional Support
   Neuroaffirming therapists can help you process burnout, explore identity, and learn strategies for navigating life without losing yourself.

Masking and burnout are often invisible but deeply impactful experiences for many individuals. You may have spent years hiding your traits to feel safe or accepted, but that does not mean you need to keep carrying that burden alone. You deserve spaces where you can unmask, rest, and reconnect with yourself.

Thinking About Support?

At Stillpoint Psychology, we understand the unique challenges of masking, burnout, and navigating a world that often misunderstands neurodivergence. Whether you are seeking therapy, exploring an autism assessment, or simply looking for a place where you can be yourself, we are here to help.

We offer neuroaffirming therapy and assessments for autistic adults and youth. Reach out to us to book a free 15-minute consultation and start your journey toward understanding, self-acceptance, and balance.