ADHD overwhelm: 6 things to try when you feel overwhelmed

Key Takeaways

Everyone gets overwhelmed once in a while. But living with frequent, severe emotional distress could be a sign of an underlying mental health condition like attention-deficit hyperactivity disorder (ADHD).

People with ADHD may get overwhelmed due to overstimulation, having too many tasks, hypersensitivity, and more. But overwhelm is not an officially recognized symptom of ADHD.

There are many self-management strategies you can use to prevent and reduce overwhelm. But if you can’t get your overwhelm under control on your own, consider seeking support from a mental health professional.

Have you ever experienced a flood of thoughts or emotions that was difficult to manage? Maybe you’ve blanked out during a job interview, shut down during a conflict, or stared at an extensive to-do list, feeling stuck and unable to get started. We all get overwhelmed in the face of stress sometimes. It happens when we can’t access or activate the coping skills we need to manage the situation at hand.

When we’re overwhelmed, our minds and bodies respond with uncomfortable symptoms that can make it difficult to take action, make decisions, or attend to our needs. For most people, this experience is short-lived, and the discomfort goes away once the situation is resolved.

But if you find yourself feeling overwhelmed frequently, it could be a sign of an underlying mental health condition, like attention-deficit hyperactivity disorder (ADHD). Fortunately, with the right support, you can learn effective strategies for keeping overwhelm at bay.

Signs of ADHD overwhelm

ADHD overwhelm is not a recognized symptom of ADHD. But living with an unmanaged mental health condition might make it more difficult to regulate your emotions. In addition, many people with ADHD experience hypersensitivity. This means they feel and experience things more deeply than other people do.

For example, people with ADHD might have big reactions to environmental stimuli, like bright lights, loud sounds, or certain textures. They may also be more sensitive to emotional stimuli. So they might have a hard time processing critical feedback or regulating their feelings during an argument.

Overwhelm can stem from a wide variety of causes and can take many forms, depending on the person. But some common signs of overwhelm include:

Being unable to manage your emotions
Feeling stuck in one emotional state
Engaging in catastrophic or “worst case scenario” thinking
Being unable to attend to your daily tasks or responsibilities
Having low self-esteem
Having an emotional reaction that seems too extreme for the situation

Living in a chronic state of overwhelm can negatively affect mental health, relationships, and ability to live your life. But it’s important to remember that people don’t feel overwhelmed on purpose, and it’s not the result of some sort of deficiency. If you have ADHD, you might be more likely to feel overwhelmed simply due to the unique way your brain is wired.

What kinds of things can overwhelm people with ADHD?

Many things can overwhelm people with ADHD. Some of the most common causes of overwhelm include:

Sensory overload
Having too many tasks
Excessive workloads
Cluttered spaces
Intense emotions
Worries about the future
Large crowds of people
Having too many choices
Competing priorities

If you have ADHD, you might have a more intense response to the triggers on this list. But know that these things could overwhelm anyone, and feeling overwhelmed occasionally does not necessarily mean you have ADHD.

Six things to try when you feel overwhelmed

If you’re feeling overwhelmed, the following tips can help you regulate your emotions and stay on track.

Increase your awareness. Learning more about how your brain responds to stress and stimulation can help you manage overwhelm before it escalates. Pay close attention to what triggers feelings of overwhelm so that you can work toward solutions.
Reframe your experience. When you’re beginning to feel overwhelmed, pause to name your experience, without judgment. Remember that it won’t last forever.
Tune out distractions. We’re constantly bombarded with texts, alerts, and notifications that can make it hard to focus and increase stress and anxiety. When possible, try to create a calming environment to reduce distractions and overstimulation.
Build positive momentum. Sometimes, just doing one small thing can help you feel more motivated. Feeling that you’ve accomplished something can help you feel less overwhelmed.
Practice stress management. Whether it’s yoga, deep breathing, reading a book, journaling or riding a bike, make time for self-care activities that you enjoy. Keeping your stress levels in check can help prevent overwhelm.
Create a coping menu. What helps soothe you when you’re feeling overwhelmed? Building a list of coping strategies ahead of time can help you know what to do when intense emotions take hold.

How parents of children with ADHD can help them manage overwhelm

Both children and adults with ADHD can benefit from traditional treatments, like therapy and medication. But as a parent, there are also some things you can do to support your child at home. Many therapists who work with children with ADHD offer behavioral training for parents. During these sessions, parents learn skills to help their children manage symptoms of ADHD.

Depending on your child’s age, this may include:

Creating a consistent family routine
Reducing household distractions
Helping with planning and organization
Providing appropriate consequences
Offering emotional support
Using praise and setting goals
Creating opportunities to boost self-esteem (like joining a club or sports team)
Providing a healthy lifestyle

Professional help for ADHD overwhelm

If you’re living with ADHD and feeling overwhelmed, know that you’re not alone and there are effective treatments to help you manage your symptoms.

The most common ADHD treatments include:

Therapy: Cognitive-behavioral therapy (CBT) is frequently used to treat ADHD. CBT can help you adopt new behaviors, interrupt negative thought patterns, and help you regulate your emotions. Couples or family therapy can also be helpful for people whose relationships have been impacted by ADHD.
Medication: There are a few different types of medications used to treat ADHD. You can talk to your provider about the benefits and risks of taking these medications.

Find care with Rula

Everyone gets overwhelmed sometimes. Whether it’s due to an unmanageable workload or a major life event, we all face stressors that can make it difficult to manage our mental health. But if you feel overwhelmed most of the time and it’s impacting your ability to function, it could be a sign that you’re living with ADHD.

With the right support, you can learn to balance your emotions, change the way you respond to challenging situations, and stay on top of your daily tasks. And that’s where Rula comes in. When you’re ready, you can use our therapist-matching platform to help you find a therapist who takes your insurance and can meet your unique needs. And you can even see someone as soon as tomorrow from the comfort of your home.