This post is a followup resources from the Distractd talk on Wed 5 June, 2024. Thank you so much, Amanda for having me!!!
(sIntroduction
- Welcome everyone!
- Today, we’re going to talk about something that affects us all—overwhelm.
- If you have ADHD, this can be even more intense.
- We’ll understand what overwhelm is, why it’s different for those with ADHD, and learn some cool strategies to handle it.
Understanding Overwhelm
- What is Overwhelm?
- Overwhelm is when you feel flooded by your thoughts and feelings.
- You might feel stuck or like you can’t move or think clearly.
- This happens when the stress and demands of life feel like too much to handle.
- Might think of overwhelm as being somewhere in the middle of a spectrum of “normal stress” needed to do daily life (eustress) <> overwhelm <> burnout
- How is Overwhelm Different for ADHDers?
- ADHDers process information differently (cognitive processing) and can be more sensitive to sensory input (sensory processing).
- Your brain might take longer to process things or need more effort, making everyday tasks feel overwhelming.
- Sensory differences like being more sensitive to sounds, lights, and other stimuli can add to the feeling of overwhelm.
Why Overwhelm Happens
- Stress and Eustress
- We all need a little stress to get things done—this is called eustress (good stress).
- Too much stress for too long, though, leads to burnout.
- Burnout vs. Overwhelm
- Burnout is when you are completely drained and can’t cope anymore.
- Overwhelm is when you feel frozen or panicked because everything seems like too much.
Signs of Overwhelm
- Feeling paralyzed or unable to make decisions.
- Avoiding tasks or feeling extremely anxious.
- Being more sensitive to noise, light, or other sensory inputs.
Preventative Strategies
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Recognise Early Signs
- Notice when you’re starting to feel overwhelmed.
- Keep a journal to track patterns and triggers.
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Sensory Modulation
- Know your sensory needs: Do you need more (seeking) or less (avoidant), noticing / registering (bystander) or sensitive to stimulation?
- 5 – visual, auditory, olfactory, tactile, gustatory
- +3 – vestibular, proprioception, interoception
- Examples:
- Use earplugs or noise-canceling headphones if you’re sensitive to noise.
- Declutter your space if visual stimuli are overwhelming.
- Need help to find objects others easily notice
- Feel anxious when in crowds or queues close to other people
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Environment and Lifestyle Adjustments
- Create a workspace with minimal distractions.
- Use lighting and sounds that help you focus.
- Have flexible schedules that fit your energy levels.
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Advanced Time Management
- Use planners and time-blocking techniques to manage tasks.
- Break down large projects into smaller, manageable tasks.
Recovery Strategies
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Take Breaks and Rest
- When feeling overwhelmed, take regular breaks.
- Ensure you get enough sleep and rest.
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Mindfulness and Relaxation
- Practice mindfulness techniques to stay grounded.
- Use apps or guided meditations to help relax.
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External Support
- Find an ADHD coach or therapist for personalised strategies.
- Join support groups or online communities for shared experiences and advice, such as Stephen Souter from @mindfulfamilies_aus ADHD course
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Task Management Techniques
- Prioritise tasks (urgent vs. important).
- Use micro-tasks and time chunking to make tasks less daunting, ie, breaking it down
Emotional Regulation
- Recognise and Challenge Cognitive Distortions
- Be aware of negative thinking patterns and how you respond
- Develop Coping Mechanisms
- Build a toolkit for handling high-stress situations.
- Practice self-compassion and take care of yourself.
References / Read more …
- Diagnoses on the rise article in the Guardian – decent piece of journalism with good researchers included. With a diagnosis, there is the opportunity for the individual to understand themselves, their experience, and their overwhelm, in a way that is accepting and compassionate.
- Complete the Camouflaging and Masking questionnaire at Embrace Autism, and then ask yourself these questions, what settings am I masking? (home, school, work etc?), who is around me when I am masking?, how much energy is that taking? are there any days/times I am not masking? how exhausted or overwhelmed do I feel after I have been making? how long does it take me to recover?
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This sensory processing screener may help you to uncover in which ways you are sensory sensitive, seeking, avoidant, or registrating sensory input in your environment.