Divergent Conversations

Episode 136: FLASHBACK — Autistic Burnout City: How Sensory Input Impacts Burnout

Release Date: December 12, 2025
Hosts: Dr. Megan Anna Neff & Patrick Casale

Episode Overview

In this special “flashback” episode, Megan and Patrick revisit one of their listener-favorite discussions: how sensory experiences shape, intensify, and complicate autistic burnout. As two neurodivergent (AuDHD) clinicians and entrepreneurs, they dig into how understanding, tending to, and accommodating their sensory profiles has been transformative in burnout prevention and recovery. The conversation is candid, affirming, and often humorous—full of personal anecdotes, practical insights, and memorable metaphors for living at the intersection of autism, ADHD, and modern life stress.

Key Discussion Points & Insights

1. Experiencing Sensory Overload in Burnout [02:57–11:22]

• Patrick describes how, being in a period of burnout, his sensory system feels unbearably “fried”—he experiences everything intensely and carries a constant sense of tension:

  "It's like... the rubber band is just like stretching and stretching until it's about to snap."
  (Patrick, 03:48)

• Megan shares her version of this sensation as "a crushing sensation on [her] chest" that builds up, compelling her to funnel anxiety into compulsive productivity.

• Both hosts reflect on their tendencies as "emotion minimizers," often preferring to shut down rather than experience emotional meltdowns.

• They candidly discuss:

  • The longing for “complete and utter quiet and removal” during overwhelm (Patrick, 08:20).
  • How being unable to access this relief compounds stress.
  • The never-ending cycle of feeling behind on tasks and obligations:

    "I just feel so behind all the time. And I don't see a way to get out of that."
    (Megan, 09:06)

• Techniques described to manage overwhelm:

  • Brain-dumping and journaling anxious thoughts and to-dos for validation.
  • Realizing the list itself can be both helpful and overwhelming.

2. The Vicious AuDHD Burnout Cycle [11:22–16:48]

• They examine how ADHD impulsivity, executive function challenges, and autistic sensory sensitivities entangle into a unique burnout cycle for AuDHDers.

• Both admit to overcommitting (often thinking they’ll have more capacity "later"), and the trap of imagining relief “once I get through X…” which rarely materializes.

• The realization that “it’s never fine”:

  "It's never fine. Every time we clear it out and get to the next cycle, it is the same... We continue to perpetuate the same type of existence over and over again."
  (Patrick, 13:14)

• Megan shares a tip from her partner, Luke: Before accepting new obligations, “Ask yourself: If this was in two weeks, would I say yes?”

3. Creativity, Humor, and Friendship During Burnout [16:49–17:25]

• The duo riff about potential podcast merch inspired by their running gags (“It’s never fine” as a t-shirt).
• They recognize that connecting with another AuDHDer brings a sense of humor and creativity to otherwise painful topics—something not easily accessed alone.

4. Sensory Processing Fundamentals & Personal Discovery [17:54–24:02]

• The episode pivots to the workbook series structure: Each episode tackles a chapter and theme fundamental for burnout recovery.
• Megan emphasizes how understanding her own sensory profile post-diagnosis was transformative:

  "Understanding my sensory system, my sensory needs, getting curious about what's pleasurable... was one of the biggest things to come out of autistic discovery for me."
  (Megan, 19:28)

• Patrick admits that prior to self-discovery, he only thought about the “big five” senses—never proprioception or interoception.
• Both describe how their lived experiences (e.g., avoiding grocery stores at busy times, shutting down in crowds) only made sense in hindsight as sensory-driven.

5. How Sensory Needs Shape Everyday Life [24:02–30:04]

• Patrick shares about sensory hellscapes (like casinos): "Gambling addiction is sensory overload hell. It's intentionally, psychologically designed that way—flashing lights, people everywhere." (22:13)
• Megan recounts going years without realizing intense reactions to chemical smells, bright lights, and more were sensory-related, not just personal quirks or “being difficult.”
• Both reflect on how, lacking language or modeling for sensory experiences, they constructed narratives that painted themselves as “bad,” “unhappy,” or “contentment-impaired.”

6. The Subjectivity of Sensory Experiences [28:02–31:58]

• They wish for a Freaky Friday-style “body swap” to experience another’s sensory world.
• Both learned, often painfully, that what seems “normal” to them may be drastically different from others’ internal intensity.

7. Sensory Environment: If You Could Design Your Own Sanctuary [34:02–40:02]

• Each vividly describes their ideal sensory room:

  • Megan: Modern, clean, visually uncluttered with natural light, soft textures, greenery, cozy fireplace, coffee station, “soft, soft textures.”
  • Patrick: Dim, cool, akin to a hobbit hole or cave, absence of all smells, very quiet, full of baby animals (as long as they have no scent), and always with cold, carbonated drinks.

• Their divergent preferences reinforce that there’s “no one autistic sensory profile”—it’s deeply individual and context-dependent.

8. Why Understanding Your Sensory Profile Matters [40:41–44:47]

• Megan advocates for "getting to know your sensory profile" as one of the most vital self-care and burnout prevention strategies:

  "Knowing what drains you... that's a constant drain on the nervous system if we're in sensory dysregulation." (41:56)

• Many late-identified neurodivergent folks have “masked” or dissociated from these needs, accommodating by default rather than by choice.

• Both discuss small but powerful changes:

  • Switching to comfortable clothes as a first unmasking step.
  • Using checklists or resources (like those curated on Neurodivergent Insights) to facilitate sensory self-discovery.

• Embedding this awareness into life choices (clothing, workspaces, social engagements).

9. Sensory Subtypes & Nuances [44:47–49:22]

• Megan briefly explains:

  • Proprioception: Body awareness in space (e.g., seeking deep pressure with a bag on the lap).
  • Interoception: Sensing internal states, like hunger, thirst, and emotions (affecting things like alexithymia or not knowing you have to pee until it’s urgent).
  • Vestibular: Sensitivity to balance and movement (e.g., anxiety on escalators, frequent bruising).

• The “DJ board” metaphor: Each sensory system can have its own “level”—one might be hypersensitive to sound, but sensory-seeking with taste.

10. Practical Strategies & Resources [49:43–51:20]

• Megan suggests using:
  • Sensory checklists for discovering likes/dislikes.
  • Tools like "The Regulator 2.0" from Autism Level Up, which helps identify which sensations are energizing vs. calming.
• Example: Using music and beverages to regulate energy for work or decompress after a tough day.

Notable Quotes & Memorable Moments

• "It's never fine. Every time we clear [the work] out, it's the same... we perpetuate the same type of existence over and over again."
  —Patrick, 13:14

• "If you get a request, ask yourself: If this was in two weeks, would I say yes?"
  —Megan (crediting Luke), 12:45

• "Understanding my sensory system [is] one of the biggest things to come out of autistic discovery for me."
  —Megan, 19:28

• "Gambling addiction is sensory overload hell—flashing lights, loud noises, people everywhere, smoke..."
  —Patrick, 22:13

• "My needs get to matter."
  —Megan, 42:42

• "Getting to know your sensory profile is a really important activity that you can explore now..."
  —Patrick, 42:53

• "If I was forced to pick five things for well-being as a neurodivergent, high control over my sensory environment would top the list."
  —Megan, 33:41

• "Sand in your feet at the beach is the worst feeling on planet earth... That’s why I hate beach vacations."
  —Patrick, 43:38

Timestamps for Key Segments

• Sensory Overload & Burnout Narratives: 02:57–11:22
• AuDHD Burnout Cycle, Overcommitment: 11:22–16:48
• Friendship, Humor & Coping: 16:49–17:25
• Personal Discovery of Sensory Systems: 17:54–24:02
• Subjectivity & Social Construction: 28:02–31:58
• Ideal Sensory Sanctuary Descriptions: 34:02–40:02
• Sensory Profile Discovery & Practical Tools: 40:41–44:47
• Explaining Proprioception, Interoception, Vestibular: 44:47–49:22
• Checklists and Energy Management: 49:43–51:20

Takeaways & Clinical Guidance

• Sensory needs are individual and ever-changing. There is no universal “autistic” or “ADHD” profile.
• Discovering and accommodating sensory preferences (and aversions) is essential in managing burnout and sustaining well-being.
• Unmasking can start with small, tangible changes: clothing, workspace, daily rituals.
• Therapists and clinicians need more training on sensory processing, as sensory dysregulation underpins much of autistic and ADHD-related distress.
• Peer connection and humor are powerful for reframing and surviving burnout.

Resources Mentioned

• Neurodivergent Insights: Burnout Support – free and paid.
• Autism Level Up: Regulator 2.0 Tool
• Sensory Checklists (linked in show notes)

If you haven’t listened to the episode, this summary captures both the practical insights and the emotionally honest, often witty dynamic that makes Divergent Conversations such a unique source of neurodivergent affirmation and learning.