ADHD Overwhelm: Why It Happens & How to Control It

Life can be stressful and hectic, which is why it’s completely normal to feel overwhelmed every once in a while. When your expenses are piling up too high or you have too many deadlines on your work calendar, it can put a heavy weight on your thoughts and emotions, especially if you have ADHD.

While everyone gets overwhelmed from time to time, ADHD overwhelm is a bit different. By understanding the ins and outs of this feeling, and how it stems from ADHD, you can learn the best ways to control it in your day-to-day life.

We’ll discuss the connection between ADHD and feeling overwhelmed. Then we’ll dive into the specific types of scenarios and circumstances that can lead to ADHD overwhelm as well as strategies for controlling it. 

What to know about ADHD overwhelm

While overwhelmed is an adjective, ADHD overwhelm is often used to refer to a symptom of attention-deficit/hyperactivity disorder. For adults with the disorder, it means feeling like your brain is flooded by excessive emotions, information or stimulants that are unable to be properly sorted or prioritized. ADHD overwhelm can essentially lead to you feeling frustrated and upset with yourself, causing you to shut down completely, both mentally and emotionally.

Adults with ADHD are more sensitive to feeling overwhelmed than neurotypical adults. For those with ADHD, there is a difference or disruption of neurotransmitters in the brain that are required to carry out Executive Functions needed to handle tasks. These affected transmitters are needed to stay focused on completing one specific task or initiating a plan of action.

Without the ability to carry out the required functions to handle a situation or task, an adult can experience ADHD overwhelm, causing them to feel stuck.

ADHD Overwhelm Symptoms

When ADHD overwhelm occurs, it can feel like your brain is constantly running on overdrive. Tasks that seem simple to others can become exhausting, and it’s easy to get stuck in a cycle of stress and frustration. Recognizing the signs of overwhelm is the first step toward managing it effectively. Here are some common ADHD overwhelm symptoms:

• Racing thoughts
• Irritability and emotional outbursts
• Inability to concentrate
• Task paralysis
• Avoidance
• Fatigue
• Feeling paralyzed
• Headaches
• Sensory overstimulation
• Low self-esteem
• Spiraling into thinking about “worst case scenarios”

If you’re experiencing any of these symptoms, there are strategies you can implement to manage overwhelm. Get in touch with our team to learn how executive coaching can help you!

Scenarios and circumstances that could lead to ADHD overwhelm

There are many different types of ADHD overwhelm that you can experience, and they can all fall under categories of scenarios or circumstances that you will likely come across at one time or another. Due to the way that ADHD impacts the Executive Functions needed for these situations, you may feel overwhelmed and unable to make progress.

Cognitive Overwhelm

Cognitive overwhelm essentially means that you’re having too many thoughts at once. When you’re having an excessive number of thoughts, you can feel overwhelmed when you’re unsure about which ones are worth remembering or developing. Cognitive overwhelm can occur when you’re trying to:

• Brainstorm ideas for a project at work
• Educate yourself on an important topic to form an opinion
• Weigh the options for a financial decision, such as buying a new car
  
  

Emotional Overwhelm

Emotional overwhelm boils down to having too many feelings. While your feelings are always important, ADHD can cause you to feel flooded by them. When you experience intense negative emotions, such as fear and anxiety, you can feel overwhelmed and go into “fight-or-flight” mode, making it difficult to rationalize the emotions. Emotional overwhelm can occur when you’re:

• In a disagreement with a loved one
• Anticipating an important event or change, such as a job offer
• Feeling burnt out professionally or socially

Task Overwhelm

Task overwhelm means that your to-do list is too long or intimidating. Managing ADHD while feeling overwhelmed by tasks can make it difficult for you to prioritize your tasks based on importance, focus on completing one task at a time or initiate action at all. Task overwhelm can occur in several different instances, including:

• Multiple deadlines at work
• Cleaning every room in your home in preparation for company
• Running errands on a time constraint

Logistic Overwhelm

Logistic overwhelm means that there are too many decisions that need to be made about particular details. ADHD impacts the Executive Functions required to navigate the logistics of a decision, making it difficult to plan and organize the details, leading to feeling overwhelmed and shutting down. Logistic overwhelm can occur when you’re trying to:

• Schedule the stops during a road trip
• Budget for a busy month
• Plan an event for a loved one
  
  
  

Overwhelm from overstimulation

Overwhelm from overstimulation means that there’s too much going on around you, or excessive sensory input. Overstimulation means that you’re having trouble processing your surroundings due to intense sounds, smells, lights and feelings. ADHD overwhelm can occur from overstimulation in situations like:

• Loud social gatherings
• Busy perfume or candle stores
• Work meetings with multiple people talking at once

Free resource: ADHD Success Kit

How to control ADHD overwhelm

When you experience ADHD overwhelm, you can go into shutdown mode, making you feel stuck in place. Since it’s a common occurrence for adults with ADHD, there have been plenty of strategies shared throughout the mental health space on how to deal with ADHD overwhelm that can help. You can work with your mental health care provider or an Executive Function coach to determine which ones will work best for you. 

Here are some ways to manage having ADHD and feeling overwhelmed:

Learn your triggers

Understanding what specifically triggers your ADHD overwhelm is an important step toward managing it. Everyone’s brain responds differently, so what feels like “too much” for one person might be manageable for another. Start by paying attention to patterns: Are there certain times of day, types of tasks, or environments that consistently spike your stress? Journaling your experiences or using a simple notes app to track moments of overwhelm can help you identify common triggers. Once you know what pushes your limits, you can create strategies to prevent overwhelm before it takes over.

Give yourself space

ADHD overwhelm can often happen over a short time frame. When you’re feeling overwhelmed in the moment, step away from that moment. Give yourself space away from the confusing plans, long to-do lists and loud environments. You can give your mind a “reset,” allowing you to look at the situation with a fresh mindset.

Manage your stress levels

Managing stress is a key part of reducing ADHD overwhelm. When your brain is already juggling multiple thoughts and tasks, added stress can make it even harder to focus and stay organized. Simple strategies, like breaking tasks into smaller steps, setting realistic goals, and building in regular breaks, can help prevent burnout. Creating a consistent routine and giving yourself permission to ask for support also makes it easier to stay on top of responsibilities without feeling completely overwhelmed.

Use breathing techniques

While it can seem cliche, controlling your breaths can help calm your mind and break up the tangle of thoughts and emotions you’re experiencing. Breathing techniques like belly breathing, box breathing and the 4-7-8 technique can make a difference in ADHD overwhelm.

Reframe your thoughts

Unhelpful negative thoughts are often at the center of ADHD overwhelm. If you’re able to identify the thinking patterns that are interfering with logic and rationality, you can adjust them. For example, catastrophizing can make you jump to the worst potential conclusions. Instead, you can ask yourself, “What’s the most likely outcome?” It can break the cycle of thoughts that are contributing to your overwhelm.

Practice mindfulness

Grounding yourself in the moment can reduce ADHD overwhelm by alleviating the stress that’s overtaking your body. When you can’t process your emotions and thoughts, try to focus on being present in the moment using mindfulness techniques and concentrate on what’s important. 

Take care of yourself

Taking care of yourself is crucial when managing ADHD overwhelm because your brain and body need a strong foundation to function at their best. Sleep, nutrition, and regular movement aren’t just “nice to have.” They directly impact focus, mood, and stress levels. Skipping sleep or neglecting basic self-care can make it much harder to manage tasks, regulate emotions, and think clearly, which only intensifies feelings of overwhelm. Prioritizing rest, eating balanced meals, and carving out time for activities that recharge you gives your brain the energy it needs to stay organized, make decisions, and respond to challenges without spiraling into stress. 

Beyond BookSmart can help you learn how to control ADHD overwhelm

The coaches at Beyond BookSmart can help you control your ADHD overwhelm by improving the Executive Functions required to work through the triggering scenario. Executive Function skills are life management skills that we all need in order to be effective in planning, initiating and achieving goals at home, in school and in the workplace.

Executive Function skills are coachable, trainable and can be applied for success. Whether you have a learning difference, such as ADHD, an emotional challenge, such as anxiety, or you’re just struggling to reach your Executive Function potential, Beyond BookSmart services can help you see what you’re capable of.

Ready to get started? Contact our team today for support with ADHD and feeling overwhelmed!