Overcoming ADHD Overwhelm

10/15/2023

Overcoming ADHD Overwhelm

Written By Erin Mitchell, MSW, LCSW

Have you ever found yourself feeling overwhelmed by tasks, responsibilities, and expectations? Do you find yourself procrastinating until the last possible minute…even if you had a whole day to get it accomplished? Does the task (when you remember to take care of it) feel like there are just too many steps? This is the tip of the iceberg known as overwhelm, especially in the neurodiverse community.

Each person has different tolerances for being overwhelmed and different factors that can contribute For some, feelings of being overwhelmed may stem from physical stimuli (too loud, too many people, uncomfortable clothes, etc.). For others it may be the sheer amount of steps required and feeling like it will take “forever”.

While many people with ADHD find that they make decisions very well during times of crisis, they may struggle in making similar decisions without the crisis present to push them along.

Signs of Overwhelm:

Freeze/Paralysis: you cannot function and have a strong urge to sit/lay down, however this is accompanied by feelings of guilt/anxiety/anger that you are not finishing tasks
Mentally Scattered: feeling your thoughts move very fast and/or disjointed, difficulty finishing any tasks and more commonly jumping from task to task with anxious energy
Frequently Staring Into Space: or “spacing out”
Angry: Getting easily angered and lashing out.

Coping with Overwhelm:

Step Away: give yourself permission to take a break or leave this situation
Take a Breath: inhale and exhale, use an app to help or just breathe as deeply as you can and then let it all out, do this a few times
Move: stand up and walk around, movement helps us regulate ourselves
Consider Noise and Light: if sensory issues (too loud, too quiet, annoying noises, too bright) are making things worse, go somewhere quiet, listen to music you like, put in headphones, put on sunglasses, go somewhere dim

Getting Tasks Done:

Use AI: try using online tools to break down tasks into smaller pieces
Goblin Tools: this free website is fantastic for someone with ADHD (because that’s who it’s built for) and breaks down tasks, formalizes wording, helps with determining tone of written communication, helps estimate time, compiles “brain dump” into tasks, and helps you figure out what to make for a meal with the ingredients you already have https://goblin.tools/
ChatGPT: this is also useful for breaking down tasks, but can be a place of distraction and requires an established login https://chat.openai.com/auth/login
Body Doubling: asking someone else to work on something the same time you are, especially if they can be in the same room with you
Delegating: can you ask someone else to take this on to get it off your plate?
Accountability Buddy: telling someone that you are going to do the task(s) and asking them to check in with you the same day (in a few hours or at the end of the day)
HALT: Are you hungry, angry, lonely, or tired? Try addressing these before tackling more.
Music: Try listening to enjoyable music.
Write: writing things down helps us to remember
Gameify: Make it a game or competition
Deadline: Establish a deadline with someone else, that helps with feeling urgency needed to complete the task

Not all of these things work for everyone at every time, but these can be a good starting point. You are not able to be productive all of the time and you do not need to expect yourself to be. Try things to work with your brain, instead of trying to do things the same way. Different is not bad, just different and you are not alone.

If you are looking for more, I recommend checking out this article on ADHD paralysis on ADDitude Magazine: https://www.additudemag.com/slideshows/analysis-paralysis-and-adhd-trouble-making-decisions/

If you are interested in counseling, call OakHeart at 630-570-0050 or 779-201-6440 or email us at [email protected]. We have counselors, psychologists, and social workers available to help you at one of our locations in North Aurora, IL, Sycamore, IL, and/or via Telehealth Online Therapy Services serving Kane County, DeKalb County, Dupage County, and beyond.