For people with neurodiversity, dealing with overwhelm can feel like an everyday battle.
From large projects to small tasks, from noisy environments to silence, from too much stimulation to not enough, there are countless things that can lead to feeling overwhelmed. And for someone with ADHD or another form of neurodiversity, this can be a dangerous place to be. Adults with ADHD are more sensitive to feeling overwhelmed than neurotypical adults, which can make these challenges even more pronounced.
Without a plan or a strategy for coping, it’s easy to get stuck in a never-ending cycle of overwhelm.
But with the right tools in your toolbox, you can start to fight back and take control of your life once again. Other types of aids like weighted blankets, compression socks, and sensory toys can also help alleviate stress and anxiety caused by sensory overload. Here are some tips for dealing with overwhelm when you are neurodiverse.
Introduction to Overwhelm
Overwhelm is a common experience for individuals with ADHD, as the brain’s unique wiring can lead to difficulties in processing multiple tasks and managing emotions. This feeling of being overwhelmed often stems from an overload of sensory input, emotional stress, or cognitive demands, which can be particularly challenging for those with ADHD. Managing these feelings requires understanding the triggers and developing effective coping strategies. By recognizing the signs of overwhelm and implementing practical ways to manage stress, individuals with ADHD can regain control over their lives. Techniques such as deep breathing, creating structured routines, and utilizing self-care practices can help alleviate the intense emotions associated with ADHD overwhelm, leading to improved emotional regulation and overall well-being.
Understanding the ADHD Brain
The ADHD brain is characterized by differences in structure and function, particularly in regions responsible for emotional regulation and sensory processing. This makes individuals with ADHD more prone to sensory overload, which can lead to feelings of overwhelm and anxiety. Emotional overwhelm is also common, making it essential to develop effective coping strategies for managing emotions. Additionally, individuals with ADHD experience sensory processing difficulties more often than those without ADHD, further contributing to their challenges.
Cognitive overwhelm is another frequent experience for individuals with ADHD, often resulting from information overload and difficulties in processing multiple tasks simultaneously. Understanding the ADHD brain’s response to overwhelm is crucial for developing personalized strategies for managing stress and anxiety. Research suggests that the ADHD brain is more sensitive to stress and anxiety, making it essential to prioritize self-care and stress management.
By recognizing the unique characteristics of the ADHD brain, individuals can better understand their experiences and develop effective coping strategies. These strategies may include deep breathing exercises, regular physical activity, and seeking support from mental health professionals. Effective coping strategies can help manage overwhelm and improve overall well-being.
Why Do You Feel Overwhelmed When You Have ADHD?
When you have ADHD or another form of neurodiversity, it can feel like your life is constantly in chaos.
You may have a hard time keeping track of things, and as a result, you may feel like you’re always behind, especially when overwhelming workloads happen in a busy environment. This can be extremely overwhelming and can lead to a lot of anxiety.
Additionally, neurodiverse people often have difficulty regulating their emotions. This means that they may feel overwhelmed by even small tasks. In addition, neurodiverse people may also have impulsive tendencies.
This can lead to them taking on more than they can handle, which can also cause a lot of stress and anxiety. Sensory overload leads to feelings of overwhelm.
All of these factors can contribute to feeling overwhelmed. Overwhelming levels of stimulation can lead to various negative outcomes including headaches. Feeling overwhelmed can also trigger a fight, flight, or freeze response in both children and adults with ADHD, making it even harder to manage stress effectively.
However, there are ways to manage the condition and avoid feeling overwhelmed.
What Tends to Overwhelm the Neurodiverse Brain?
We all know that feeling of being overwhelmed. The to-do list seems endless, and you can’t focus on anything for more than a few minutes. It’s easy to feel like this is just how life is – always chaotic and hectic.
But what if it doesn’t have to be that way? What if there are specific things that tend to overwhelm the neurodiverse brain? If you’re struggling with overwhelm, read on to find out what might be causing it – and how you can start making changes today. There are practical ways to manage ADHD-related challenges by suggesting actionable strategies like reducing exposure to triggers and creating supportive environments.
By understanding these triggers, you can create structured activities to manage stress and avoid overwhelming emotions.
Overstimulation
For neurodiverse people, overstimulation of the senses is a real and daily concern. The world can be a loud and chaotic place, and it can be difficult to filter out all the noise. As a result, neurodiverse people often feel overwhelmed and overloaded. This can lead to difficulty concentrating, impulsive behavior, and restlessness. It is important to find ways to manage overstimulation in order to minimize its effects. Recognizing specific triggers, such as certain environments, sounds, or smells, is crucial in developing effective strategies for managing stress and coping with emotional responses.
Cognitive Overwhelm
For neurodiverse people, life can often feel like a never-ending To Do list, making it difficult to process and manage tasks. With so many things to keep track of, it’s easy to become overwhelmed and bogged down in details. This cognitive overload can lead to problems with decision-making, time management, and executive function. Organizing household management tasks can become overwhelming for individuals with ADHD due to executive function challenges, adding another layer of difficulty.
Emotional Overwhelm
Everyday life can be overwhelming for anyone, but for neurodiverse people it can be especially challenging. The constant noise and activity of the world can easily become overwhelming, leading to feelings of anxiety, stress, and fear. For many neurodiverse people, emotional overwhelm is a daily battle. Managing emotions effectively can lead to improved productivity and a calmer lifestyle, with strategies such as establishing routines and using checklists to create structure that helps mitigate emotional responses.
Task Overwhelm
For anyone with attention deficit hyperactivity disorder (ADHD), task overwhelm can be a real problem. Just thinking about all the things that need to be done can be overwhelming, and it can be difficult to know where to start. This can lead to feelings of anxiety and stress, and it can be tough to get anything done. Cooking for multiple people can also be particularly challenging, as varying demands and time constraints can lead to feelings of overwhelm, especially when the cook is tired or pressed for time. Just thinking about all the things that need to be done can be overwhelming, especially when you have too many thoughts racing through your mind.
Clutter Overwhelm
For neurodiverse people, a cluttered or disorganized room can be extremely overwhelming. The disorderly visual stimuli can cause the brain to become overstimulated, making it difficult to focus or think clearly. The five senses—sight, smell, touch, sound, and taste—can contribute to overwhelming experiences, particularly in individuals with ADHD. In addition, a cluttered space can also make it difficult to find things, leading to frustration and wasting valuable time.
Logistical Overwhelm
It’s 8 a.m. on a Monday, and your to-do list is a mile long. You’re already feeling overwhelmed, and the day has barely begun. If this sounds familiar, you’re not alone. Many people with attention deficit hyperactivity disorder (ADHD) feel constantly bogged down by logistical tasks, which can affect their ability to manage responsibilities, whether it’s managing a household, planning a vacation, or simply remembering to pay the bills.
The constant stream of small decisions can be paralyzing, and it’s easy to become overwhelmed and give up. Executive Dysfunction impacts various facets of an individual’s lives, including academic, professional, and personal aspects.
How to Take Control of Feeling Overwhelmed
Feeling overwhelmed is a common experience for neurodiverse people. Between the distractions of everyday life and the constant battle to stay focused, it’s easy to feel like you’re constantly swimming against the current.
But there are ways to take control and start managing your overwhelm. Several strategies can be adopted to effectively manage emotions linked to ADHD and clutter. Here are a few tips to help you get started. Spending time outdoors in nature is an effective method for reducing stress levels.
Recognize the Signs
If you’re dealing with overwhelm, it’s important to recognize the signs that you’re feeling overwhelmed. Increasing awareness of ADHD can significantly enhance your ability to manage overwhelming experiences by recognizing symptoms associated with the condition. For neurodiverse people, these signs can include difficulty focusing, feeling easily distracted, being forgetful, feeling anxious or irritable, and having trouble sleeping. If you’re experiencing any of this, it’s important to take a step back and assess what’s causing the overwhelm.
Give Yourself Grace
It’s okay to not be okay. Sensory sensitivities can significantly affect a person’s everyday life, and adults with ADHD face unique challenges such as sensory overload and emotional dysregulation. That’s something we all need to remember, especially those of us who are dealing with overwhelm and have ADHD or another form of neurodiversity. It’s easy to beat ourselves up for not being able to keep up with the Joneses, or for not being able to focus on one task long enough to get it done. But the truth is, we’re doing the best we can with what we’ve got. And that’s more than enough, especially for adults dealing with ADHD.
Step Back for a Minute
The first step in dealing with overwhelm is to take a step back and assess the situation. What are your priorities? What can be delegated or put on hold? Individuals with ADHD may struggle with prioritization and organization, making this step particularly challenging.
Once you’ve identified your priorities, it’s important to develop a plan of action and stick to it. This may mean setting aside time each day to work on your top priority, or breaking down a large project into smaller tasks that can be completed over time. The most important thing is to avoid getting bogged down in the details and to focus on taking one step at a time. Taking time to reflect and recover after experiencing sensory overload is crucial, especially for those with ADHD.
Identify Your Feelings
It’s not always easy to keep track of how you’re feeling, especially if you’re dealing with overwhelm. However, it’s important to try to identify your feelings so that you can address them in a healthy way.
One way to do this is to keep a journal and write down how you’re feeling each day. Another way is to talk to a friend or family member about how you’re doing. If you’re struggling to identify your feelings, it may be helpful to see a therapist or counselor who can help you sort through your emotions. Individuals with ADHD often experience emotional dysregulation and sensitivity, leading to overwhelming feelings that can manifest as strong emotions such as anger.
A therapist or counselor can help you sort through your emotions and improve your mood.
Write Things Down
Overwhelm is a feeling all too familiar to anyone with ADHD or neurodiversity, especially when you have too many tasks to manage. When you’re constantly bombarded with stimuli and your to-do list seems impossible to manage, it’s easy to feel like you’re drowning.
One of the best ways to combat overwhelm is to write things down. Putting your thoughts and tasks into words can help you to organize them and make them seem more manageable. Writing things down can also help the ADHD brain process and manage overwhelming emotions and thoughts. Plus, seeing everything in black and white can help to give you a sense of control over the situation.
Use Self-Soothing Strategies
It’s normal to feel overwhelmed from time to time. However, if you have ADD/ADHD, you may find yourself feeling this way more often than others. This can be due to the fact that people with ADD/ADHD tend to have difficulty filtering out information and may become overloaded with stimulation.
As a result, it’s important to have some self-soothing strategies in place for when you’re feeling overwhelmed. Some techniques that may help include deep breathing, progressive muscle relaxation, and visualization. Meditation is also a valuable relaxation technique that helps promote calmness and reduce stress.
Taking a few moments to use one or more of these techniques can help you to feel more calm and in control. Self-soothing strategies can help alleviate feelings of overwhelm. Things like deep breathing, progressive muscle relaxation, and visualization can all help you feel more calm and grounded.
Taking just a few moments to employ one or more of these techniques can make a big difference in how you’re feeling. So next time you’re starting to feel overwhelmed, remember to take some time for yourself and use some practical ways to manage your stress.
Get Organized
It’s easy to feel overwhelmed when you have neurodiversity. You may feel like you’re constantly juggling multiple tasks and never quite finishing anything.
But there are ways to get organized and reduce the stress in your life. Seeking professional mental health advice and connecting with support groups can provide valuable guidance and support. One way is to break up large projects into smaller, more manageable steps. Make a list of everything you need to do and then tackle one task at a time.
This will help you focus and avoid getting overloaded. Another way to get organized is to set priorities. Determine what’s most important and focus on those things first. This may mean delegating or letting some things go.
But by being selective about what you take on, you can avoid feeling overwhelmed and better manage your time by recognizing and avoiding triggers.
Break Things Down
When you’re feeling overwhelmed, it can be hard to know where to start, especially when you have too many thoughts racing through your mind. Every task can feel insurmountable, and it’s easy to get caught up in a spiral of negative thinking. If you are neurodiverse, this feeling of overwhelm can be even more pronounced.
However, there are some things you can do to help break things down and get started. First, take a step back and assess the situation.
What is the goal you’re trying to achieve? Once you have a clear idea of what you’re working towards, you can start to identify the steps you need to take to get there. Then, focus on one task at a time. Trying to do too many things at once will only add to your feelings of overwhelm.
Take it one step at a time, and challenge yourself to stick with it for just five minutes- even if you don’t think you can do it for longer. Intense negative emotions such as fear can lead to a state of flooding where you feel overwhelmed, triggering a ‘fight-or-flight’ response and impairing rational thought and emotional regulation.
Breathe
One of the most important things we can do is to take some time each day to just breathe. Taking even a few minutes to yourself to focus on your breath can help you to center yourself and regain some control over your chaotic thoughts. Regular exercise can also enhance mood and alleviate anxiety, contributing to better emotional well-being.
If you find yourself feeling overwhelmed, take a few deep breaths and remind yourself that you will recover and get through this. You are not alone.
Reframe Unhelpful Thoughts
If you’re feeling overwhelmed, it can be helpful to step back and take a look at your thoughts.
Are you thinking in black-and-white terms? Are you catastrophizing? Do you mind reading?
Once you identify thinking patterns that are unhelpful, you can start to reframe them. For example, instead of thinking “I’ll never get this done,” try telling yourself “I’m taking small steps and I will get there eventually.” If you have any kind of neurodiversity, it can be especially helpful to reframe your thoughts around your disorder. Instead of thinking “I’m so bad at this,” try telling yourself “I’m doing the best I can.” Reframing your thoughts can help the ADHD brain process and manage overwhelming emotions and thoughts more effectively.
Remember, changing your thoughts won’t necessarily change your circumstances, but it can help you to feel better and cope with whatever comes your way, especially with the right advice.
Practice Mindfulness
One way to deal with overwhelm is to practice mindfulness. Mindfulness means being present in the moment and paying attention to your thoughts and feelings without judgment. Increasing awareness is crucial in understanding ADHD and recognizing symptoms associated with the condition. It can help you to focus on what’s important and let go of the rest. In addition, mindfulness and meditation can help you to better manage your time and energy, as well as reduce your stress levels.
Watch Your Self Talk & Shame Language
Anyone who has dealt with overwhelm knows how difficult it can be to stay focused and on task. When you have ADHD or neurodiversity, the challenges of managing time and keeping track of multiple tasks can be even greater.
One way to help yourself stay on track is to be aware of the self-talk you use. If you find yourself repeatedly saying things like “I’ll never get this done” or “I’m such a mess,” your negative self-talk will become a self-fulfilling prophecy. Intense negative emotions such as fear can lead to a state of flooding where the individual feels overwhelmed.
Instead, try to focus on positive statements that will help you feel more confident and in control. For example, you might tell yourself “I can handle this” or “I’m taking one step at a time.” With a more positive outlook, you’ll be better equipped to manage your overwhelm and get things done without succumbing to feelings of anger.
Get Some Help
Last but not least, you may find that you need some outside help in order to conquer your feelings of overwhelm when you are neurodiverse. Executive functioning coaching can be a great resource and will provide you with the tools you need to stay on top of everything.
Time Management Strategies
Time management is a critical skill for individuals with ADHD, as it can help reduce feelings of overwhelm and increase productivity. One effective strategy is to break down tasks into smaller, manageable chunks, which can make them feel less daunting and more achievable. Creating a to-do list and prioritizing tasks can help individuals with ADHD stay focused and avoid feeling overwhelmed. Using checklists and planners can provide a visual structure that reduces overwhelm, making it easier to stay organized and on track.
Using a planner or calendar can also be beneficial, as it helps individuals stay organized and on track, reducing feelings of anxiety and frustration. Setting realistic goals and deadlines is essential for managing time effectively and reducing stress levels. Taking regular breaks and practicing self-care can help individuals with ADHD recharge and refocus, preventing burnout and overwhelm.
Identifying and avoiding distractions is crucial for effective time management, as individuals with ADHD are often prone to distractions and procrastination. By developing effective time management strategies, individuals with ADHD can reduce feelings of overwhelm and increase their productivity and sense of control.
Overcoming Procrastination and Staying Motivated
Procrastination is a common challenge for individuals with ADHD, often resulting from feelings of overwhelm and anxiety. Breaking down tasks into smaller, manageable chunks can help individuals overcome procrastination and stay motivated. Creating a schedule and setting deadlines can also help individuals stay on track and avoid procrastination.
Identifying and rewarding accomplishments can provide a sense of achievement and help build confidence. Seeking support from friends, family, or a therapist can offer encouragement and accountability, which are essential for staying motivated. Practicing self-compassion and acknowledging progress, rather than striving for perfection, can help individuals overcome self-criticism and maintain motivation.
Using positive self-talk and affirmations can also be beneficial, as they help build confidence and resilience in the face of challenges and setbacks. By developing effective strategies for overcoming procrastination and staying motivated, individuals with ADHD can achieve their goals and reduce feelings of overwhelm and anxiety.
Final Thoughts
It can be hard to manage ADHD and everyday life, especially when it seems like everything is a priority.
But by taking some time to reflect on what is important, breaking tasks down into smaller goals, and using helpful tools and strategies, you can start to overcome your challenges and live a more productive life.
If you are struggling with overwhelm, consider seeking out help from a therapist or other professional who understands neurodiversity. With the right support system in place, you can take control of your ADHD and achieve your goals.
Further Reading
- Rebekah Pierce: What is ADHD Masking?
- Rebekah Pierce: Hyperfixations & ADHD: What You Need to Know
- Amy Sippl: Executive Function Skills By Age: What to Look For
- Brian R. Monsma, Ph.D.: Diaphragmatic Breathing and Progressive Muscle Relaxation
- Rebekah Pierce: What is Waiting Paralysis & How to Combat It
Thanks made a lot of sense.