Episode 116 (Season 3): Autistic Burnout City: The Sensitive Nervous System
Divergent Conversations
Navigating Stress: Co-Regulation and Release
This chapter examines the concept of co-regulation in emotional support and its relation to stress management. Through practical techniques like progressive muscle relaxation, the speakers highlight the importance of completing the stress cycle to achieve emotional balance.
Burnout can feel relentless for Autistic people, especially when our bodies and minds seem to react more intensely to stress than those around us. Understanding how our nervous systems work—and why we may struggle with regulation—can transform self-blame into self-compassion and change the way we approach mental health, relationships, and daily life.
In this episode, Patrick Casale and Dr. Megan Anna Neff, two AuDHD mental health professionals, discuss the neurodivergent nervous system as they continue their burnout series. They candidly discuss the science behind nervous system regulation, heart rate variability, and why trauma, sensory sensitivity, or even daily disruptions can have a bigger impact for neurodivergent folks. Drawing from both research and personal experience, Patrick and Megan Anna explore concepts like self-compassion, co-regulation, and practical interventions (including nervous system “mapping,” movement, and completing the stress cycle).
Top 3 reasons to listen to the entire episode:
- Learn the physiology behind neurodivergent nervous systems—including why stress responses can feel so overwhelming, and how understanding the difference between a character flaw and neurology can lead to greater self-acceptance.
- Gain practical tools and self-reflection ideas for mapping your own nervous system responses, recognizing triggers, and building a personalized toolkit for self-regulation and burnout resilience.
- Hear compassionate, real-world stories from both hosts about managing stress, dealing with chronic pain, navigating trauma, and the ongoing process of building self-knowledge in support of mental health and well-being.
If you’ve ever felt frustrated or ashamed about how you react to stress—or just want to better understand the “why” behind nervous system dysregulation—this episode offers insight, validation, and strategies you can start using today.
Resources
- Neurodivergent Insights Resource on Autistic Burnout: neurodivergentinsights.com/burnout-resources
- The Autistic Burnout Workbook by Dr. Megan Anna Neff: simonandschuster.com/books/The-Autistic-Burnout-Workbook/Megan-Anna-Neff/9781507223062
- Check out Neurodivergent Insights’ Library of Boundary Scripts (free resource): neurodivergentinsights.notion.site/Boundary-Statements-17da17a4bb8b80c9a45dc8ff9c651725
- Relaxation Scripts: students.dartmouth.edu/wellness-center/wellness-mindfulness/mindfulness-meditation/guided-recordings
- Muscle Relaxation: students.dartmouth.edu/wellness-center/wellness-mindfulness/mindfulness-meditation/guided-recordings/progressive-muscle-relaxation
Sensory Checklists:
- Sensory Preferences: neurodivergentinsights.com/sensory-preferences-the-complete-checklist
- Sensory Soothers: neurodivergentinsights.com/sensory-calming-techniques
- Sensory Triggers: neurodivergentinsights.com/understanding-and-managing-sensory-overload
Divergent Conversations Podcast Episodes:
- Episode 2: Autistic Burnout (divergentpod.com/2)
- Episode 47: Autistic Burnout (Part 2): A Deep Dive Into The Diversity of Burnout (divergentpod.com/47)
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Thanks to Our Sponsor: Landmark College
Landmark College is the world's first accredited college designed exclusively for students who learn differently. Landmark, located in Putney, Vermont, offers courses in person and online, awarding associate and bachelor's degrees, and offering pre-college, gap year, and professional development programs for educators who work with neurodivergent students. With a student-to-faculty ratio of just 7 to 1, and the renowned Landmark College Institute for Research and Training, Landmark offers personalized and research-informed support for neurodivergent students that is not available at traditional colleges. Enrollment is still open for Fall 2025. Learn more about this opportunity at landmark.edu.
✨ Neurodivergent Insights Autistic Burnout Resources
If you’d like to supplement your learning on burnout, you can check out Neurodivergent Insights' resources on burnout. We have articles, an Autistic Burnout course, workbooks, and print books! Visit: neurodivergentinsights.com/burnout-resources
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💬 Join Divergent Conversations Underground
Divergent Conversations Underground is a space for messy conversations, real connection, and unfinished thoughts in a neurodivergent-affirming community. If you’d like to go deeper with us into more nuanced, searching conversations, join here: divergentconversations.substack.com
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Mentioned in this episode:
Neurodivergent Insights' Autistic Burnout Resources
If you’d like to supplement your learning on burnout, you can check out Neurodivergent Insights' resources on burnout. We have articles, an Autistic Burnout course, workbooks, and print books! Visit: https://neurodivergentinsights.com/burnout-resources
Landmark College
Landmark College is the world's first accredited college designed exclusively for students who learn differently. Landmark, located in Putney, Vermont, offers courses in person and online, awarding associate and bachelor's degrees, and offering pre-college, gap year, and professional development programs for educators who work with neurodivergent students. With a student-to-faculty ratio of just 7 to 1, and the renowned Landmark College Institute for Research and Training, Landmark offers personalized and research-informed support for neurodivergent students that is not available at traditional colleges. Enrollment is still open for Fall 2025. Learn more about this opportunity at landmark.edu.
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