ADHD Burnout Recovery
ADHD and Burnout
Are you feeling burnt out? As an ADHDer, you may experience burnout more frequently due to the unique challenges you face on a daily basis. As someone who has personally lived through several neurodivergent burnouts, I know firsthand how overwhelming and difficult it can be to recover from these periods of extreme exhaustion and depletion. This article will briefly introduce what ADHD burnout is and we'll explore some of the best ways to recover from ADHD burnout and the treatments that can potentially make things worse.
What is ADHD Burnout?
ADHD burnout is a state of physical, mental, and emotional exhaustion that can be caused by long-term, unmanaged ADHD symptoms and stressors. It is often characterized by feelings of overwhelming fatigue, reduced productivity, and a sense of hopelessness or despair.
Those experiencing ADHD burnout may find it even more challenging than usual to initiate and complete tasks, maintain focus and attention, and regulate their emotions.
Burnout can be triggered by a variety of factors, including external stressors, executive functioning difficulties, and the emotional and cognitive demands of daily life.
It is important to recognize and address ADHD burnout as it can significantly impact your quality of life and overall well-being. If you're currently struggling with ADHD burnout, it's essential to understand what's causing it and to take steps to address those underlying factors in order to recover.
Identifying Your ADHD Triggers
Identifying your ADHD burnout triggers is an important step in preventing and recovering from burnout. While burnout can be caused by a number of factors, it's important to recognize which specific triggers are impacting you. Some common burnout triggers for people with ADHD include:
✦ Transitions, changes in routine or structure
✦ Sensory overload
✦ The demand for sustained attention or organization
✦ ADHD masking
By identifying your own triggers, you can begin to take steps to address them and help prevent or manage burnout. This can include building in extra structure or support during periods of transition, creating a consistent routine, prioritizing sensory needs and reducing sensory overload, and breaking down large tasks into smaller, more manageable ones. Understanding your burnout triggers is an important part of self-awareness and self-care, and can help you prevent future burnouts.
Ways to Recover From ADHD Burnout
Recovering from ADHD burnout can be a slow and difficult process, but there are steps you can take to help alleviate symptoms and start feeling better. Here are some ways to help recover from ADHD burnout:
✦ Outsource executive functioning tasks: Delegating tasks can free up mental and emotional energy, allowing you to focus on what is most important.
✦ Attend to sensory needs: Pay attention to how you feel, and take breaks when you start to feel overwhelmed. Engaging in sensory activities that are restorative, such as taking a walk outside, can be helpful.
✦ Spend more time unmasked: Spending time with people who accept you as you are, without needing to mask or pretend, can be incredibly restorative. Seek out those individuals who you can be your true self around and spend more time with them.
✦ Ensure appropriate accommodations are in place: Having the right support and accommodations in place, whether at school or work, can go a long way in preventing burnout.
✦ Practice good boundaries in relationships: People with ADHD often have fewer spoons and less energy to give. Setting boundaries with friends, family, and colleagues can help prevent burnout and preserve your emotional energy.
✦ Engage in activities that are enlivening: Engaging in activities that you are passionate about or that bring you joy can help to alleviate burnout. Whether it's spending time in nature, engaging in physical activity, or simply taking time for yourself, finding activities that bring you joy can help restore your energy.
✦ Prioritize healthy sleep hygiene and routines: During burnout, the body is often in a bit of a hormonal rollercoaster. Support healthy rhythms by prioritizing healthy sleep hygiene, routines, and practices.
✦ Engage in activities that promote relaxation: Incorporating yoga and other activities that activate the parasympathetic nervous system can be especially helpful for recovering from ADHD burnout. For yoga, consider focusing on movements that get your head below your heart, such as forward folds or inversions, as these are a powerful way to activate the relaxation response. Other activities that can help include meditation, deep breathing exercises, or spending time in nature. Additionally, be sure to prioritize rest and relaxation, and avoid over-scheduling yourself.
It can take time to recover from ADHD burnout, and it's important to be patient and compassionate with yourself throughout the process. Remember that recovery is not a linear process, and you may experience setbacks along the way. The key is to keep taking small steps and to focus on self-care and getting the support you need. With time, rest, and the right tools, you can recover from burnout and move forward towards a more balanced and fulfilling life.
Avoiding Common Traps in Treating ADHD Burnout
When it comes to treating depression in ADHD, behavioral activation is often prescribed as a way to help individuals feel a sense of accomplishment and achieve goals. However, this may actually make ADHD burnout worse if not adapted for the ADHD individual.
To properly address ADHD burnout, behavioral activation should focus on implementing sensory activities, special interests, rest, and avoiding activities that increase time spent socializing in neurotypical spaces. Another common trap is attempting to cognitively reframe the experience, which can lead to intensified feelings of shame around burnout, especially if the individual does not understand it as ADHD burnout. For more information on how to adapt depression treatment for neurodivergent individuals, ee my Depression workbook).
Wrapping Up: Key Takeaways for Recovery from ADHD Burnout
Recovering from ADHD burnout can be a long and difficult journey, but there are many steps you can take to support your recovery and prevent future burnouts. So to summarize, here are the key takeaways when it comes to ADHD burnout:
ADHD burnout is a state of physical, emotional, and mental exhaustion resulting from prolonged stress and excessive demands on an individual with ADHD.
✦ Identifying your ADHD burnout triggers is an essential step in preventing and recovering from burnout.
✦ Recovering from ADHD burnout involves addressing the physical, emotional, and mental symptoms, and building sustainable support systems.
✦ There are various ways to recover from ADHD burnout, including outsourcing executive functioning tasks, attending to sensory needs, ensuring appropriate accommodations are in place, practicing good boundaries, engaging in activities that are enlivening, and supporting healthy rhythms.
✦ If you're struggling with ADHD burnout, it's important to seek support from a neurodivergent-affirming provider who understands your unique needs and challenges.
✦ Common treatments for depression, such as behavioral activation and cognitive reframing, may make ADHD burnout worse unless they are adapted for the ADHD person.
Remember, recovering from ADHD burnout is a journey that requires patience, self-compassion, and a willingness to experiment with different strategies to find what works best for you. With the right support and tools, it's possible to regain your sense of balance and thrive as a neurodivergent individual.
