Everyone feels overwhelmed from time to time, but for those with ADHD, overwhelm happens more often, is more intense, and can lead to mental spiralling. Individuals with ADHD are often more sensitive to sensory information, which can lead to overstimulation. They have difficulty regulating their emotions and are more sensitive to feeling overwhelmed than neurotypical adults. Fortunately, there are things you can do to limit the toll this takes, including mindfulness practices, regular exercise, prioritizing, and taking breaks. This is how to reduce ADHD overwhelm.
What Is ADHD Overwhelm?
ADHD overwhelm is a symptom of the disorder that makes it feel like your brain is flooded with excess information, emotions or stimuli that you’re unable to sort or prioritize. This makes it hard to cope in day to day life and can lead to meltdowns, burnout, and completely shutting down. The ADHD brain experiences a disruption of neurotransmitters in the brain that are required to carry out executive functioning. Without the ability to carry out the required functions to get a task done, ADHD overwhelm can take over. When you have ADHD, managing even the smallest tasks can feel difficult. The ADHD brain gets overwhelmed more often and it also gets more overwhelmed than a neurotypical brain. It’s also more likely to go on downward spirals that leave you feeling paralyzed and helpless.
5 Causes of ADHD Overwhelm
There are a number of things that can lead to overwhelm in individuals with ADHD. Here are some of the most prominent causes:
- An intense workload- working in a fast-paced environment with multiple tasks and tight deadlines can cause extreme stress and anxiety for individuals with ADHD.
- Having to show up on time- those with ADHD are prone to time blindness, so managing time and keeping up with schedules can be a challenge. It also doesn’t feel good to always miss meetings or be late for social gatherings, and negative comments from your peers don’t help.
- Loud social gatherings- sensory overload can occur due to noise, crowds, and bright lights. The pressure to be “on” and engage in conversation can be extremely draining.
- Managing the household- there are so many tasks to do when it comes to managing a household, from planning and making meals to getting kids to activities, cleaning, laundry, and more. This can be overwhelming, especially when you struggle with organizational skills.
- Perceived or actual failure- individuals with ADHD do not do well with criticism or failure. It can make them extremely overwhelmed, anxious, and lead to meltdowns.
11 Signs of ADHD Overwhelm
- Strong emotions released in different ways, such as anger or crying
- ADHD paralysis or shutting down
- Headaches, dizziness, or lightheadedness
- Restlessness and difficulty focusing
- Irritability and mood swings
- Burnout and exhaustion
- Difficulty focusing and staying on task
- Feelings of helplessness
- Meltdown symptoms like screaming, uncontrolled crying, low patience for others, and binge eating
- Withdrawing from friends and family
- Sleep issues and disorders such as insomnia
How to Reduce ADHD Overwhelm
1. Know Yourself and Practice Self Compassion
One of the best things you can do to beat overwhelm is know yourself and your triggers. Are there certain times of day when you feel more overwhelmed? Do you notice you get more easily overwhelmed when you’re tired or hungry? Are there specific events that trigger an emotional or physical reaction? It may be helpful to track episodes of overwhelm in a journal. Once you’re more aware, work on practicing self compassion. Maybe this means saying no to loud, social gatherings, or hiring a nanny to help you at home. You need to take care of yourself and do what’s best for your mental health.
2. Use Calming Strategies
Calming strategies, such as mindful meditation, deep breathing, and taking breaks can help regulate your emotions and manage sensory overload. Remove distractions from your workspaces and if you ever feel the physical sensations of overwhelm building up, practice grounding, mindfulness exercises that help you stay in the moment.
3. Get Daily Exercise
Exercise is pretty much a non-negotiable for those with ADHD. It offers so many physical and mental benefits, from reducing anxiety, to boosting your focus and attention, to managing stress. When you’re stressed, everything feels more intense. Managing your stress levels with daily exercise can help you fight overwhelm, even if it’s a walk around the park. Aim for 150 minutes of moderate to vigorous exercise per week (30 to 40 minutes, 4 to 5 days a week), and try to move your body everyday.
4. Start Prioritizing
If you’re prone to ADHD overwhelm, prioritizing can help you manage your emotions. Many people with ADHD struggle to figure out the order of doing things and how to begin, which can trigger feelings of overwhelm. Breaking tasks into small, manageable chunks, assigning time and importance values to your tasks, and colour coding your lists can help you get things done and reduce overwhelm. Planning and prioritizing takes time and practice, but doing them on a regular basis will help build these skills so they’re easier to do over time.
5. Take Breaks When Needed
Taking regular breaks throughout your workday can help you feel refreshed and focused. Planned breaks are essential as they can prevent burnout, improving your overall mental well-being. Also allow yourself to take breaks during big events and even smaller social gatherings. If you notice a racing heartbeat or tight chest coming on, step away to do some mindfulness work or leave if you need to.
6. ADHD Treatment
An ADHD treatment plan is one of the best ways to treat symptoms, including overwhelm. A treatment plan could include medication, as well as therapy and lifestyle changes. It can take time and effort to find what works best for you, but working with your doctor or therapist to find a personalized treatment plan can be a game changer.
7. Relaxation and Self Care
When you’re feeling overwhelmed, take time to yourself for relaxation and self care. Take a yoga class, run a warm bath, read your favourite book, or do a relaxing hobby like painting. This can help calm your nervous system and bring you back to yourself. When it comes to self care, make sure you’re getting enough sleep and eating well. A healthy lifestyle can help you deal with your emotions with a more steady state of mind.
Overwhelm is a very common symptom of ADHD. Use these tips to help you overcome it.
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