ADHD Burnout

ADHD Burnout

Individuals who are diagnosed with attention-deficit hyperactivity disorder (ADHD) may find themselves in a constant state of exhaustion or burnout. ADHD burnout results from attempting to accomplish too many tasks and then becoming frustrated and overwhelmed. Read on to learn about ADHD coping strategies, as well as some treatment options when burnout persists.

About ADHD

To better understand how ADHD burnout can occur, it helps to know some basic information about this neurodevelopmental disorder. ADHD is marked by three key features: impulsivity, inattention, and hyperactivity. ADHD diagnosis is fine-tuned based on which of these features is predominant. According to the National Institute of Mental Health, the prevalence of ADHD in U.S. adults is about 4.4%. For adults, the most common type of ADHD is inattentive ADHD, although the other features may also present to varying degrees. Adult ADHD symptoms might include:

• Difficulty sustaining attention at work, school, or social events
• Chronic boredom
• Difficulty coping with stress
• Struggles to organize tasks or chores
• Easily distracted by external stimuli
• Forgets important dates
• May fail to fulfill daily responsibilities due to forgetfulness.
• Quick to anger
• Easily frustrated
• Lacks attention to detail
• Tendency to being late for appointments or work
• Poor listening skills
• Low self-esteem
• Procrastination
• Makes errors due to inability to focus on instructions
• Misplaces or loses important papers or items

What is ADHD Burnout?

People with ADHD are prone to taking on more than they can realistically handle. They may find themselves saying yes to everything asked of them and end up juggling a multitude of tasks. Burnout can happen to anyone, given enough responsibilities to manage, but for someone with ADHD, it is a constant struggle. The core features that define ADHD are what increase the odds of hitting burnout. The individual already struggles with organization, distraction, and follow through. Therefore, when faced with multiple sources of stress, the person with ADHD may become highly fatigued and simply give up. This becomes the ADHD burnout cycle.

Causes of ADHD Burnout

Individuals that have ADHD routinely already expend a great deal of energy in managing symptoms of the disorder. They must concentrate harder than others to stay focused – to remember instructions, meetings, and due dates. It is easy to see how these individuals become drained and eventually burn out. Here are some of the causes of ADHD burnout:

1. Hiding the ADHD. The person may attempt to hide their ADHD socially and/or at work, which can be extremely exhausting.
2. Trouble balancing work and personal life. The person may neglect to set healthy boundaries, causing an imbalance between work life and personal life.
3. Being a perfectionist. Those with ADHD often tend to be perfectionists, and those tendencies create added stress.
4. Difficulty prioritizing tasks. People with ADHD struggle with time management. They often waste time on less important tasks, which causes stress when priority tasks aren’t completed.
5. Overcommitting. Being a people pleaser can cause the person to overcommit and take on more responsibilities than they can manage.
6. Having low self-esteem. Those with ADHD struggle with low self-esteem, and fear being judged or rejected. They will overcompensate to prove themselves, which is draining.
7. Untreated ADHD symptoms. While burnout can happen to anyone, a person with undiagnosed/untreated ADHD will be more vulnerable to burnout.

Symptoms of ADHD Burnout

The symptoms of ADHD burnout may include:

• Fatigue
• Low mood
• Emotional numbness
• Lack of motivation
• Mood swings
• Negative self-talk
• Perfectionism
• Irritability
• Sleep problems
• Poor work performance
• Withdrawal from friends and family
• Increased procrastination

ADHD Burnout Cycle

Individuals with ADHD may experience a pattern of burnout that features intense focus and productivity that gives way to high stress. The stress increases to the point that the person feels completely overwhelmed, and gives up on the effort altogether. The ADHD burnout cycle refers to a 5-stage pattern of recurring productivity and exhaustion:

1. Commitment. At the outset, the person feels motivated and excited about taking on the task.
2. Symptom Interference. As the person attempts to work on the project or task, the ADHD symptoms begin to disrupt the process.
3. Increased Stress. As the ADHD symptoms block progress, the person becomes stressed out and begins to doubt their abilities.
4. Unhealthy Coping. Increased stress and doubt lead to procrastination, overworking, lack of sleep, or ADHD paralysis.
5. Giving Up. The person becomes exhausted and loses faith in themselves, and quits.

After a period of rest, the burnout cycle may repeat.

Effects of ADHD Burnout on Daily Life

Anyone can experience burnout, but when they also struggle with ADHD it can be very hard to shift course. When the burnout cycle repeats over and over, it reinforces negative assumptions, such as doubting one’s self-worth. The person may lose faith in their own abilities if they cannot complete a task or project successfully. Burnout is also hard on a person’s physical health. Exhaustion is often caused by overworking and taxing oneself beyond what is reasonable. It may cause sleep disruption or unhealthy eating habits. All of this takes a significant toll on overall wellness.

Managing ADHD Burnout with Self Care

Someone living with ADHD who wishes to avoid burnout will benefit from integrating self-care actions into their routine. These healthy actions should include:

• A regular sleep schedule. Sticking to a daily sleep schedule helps to reset the body’s circadian rhythm, which improves sleep quality.
• Daily exercise. Any form of exercise, from light movement to more strenuous activities, is good for both mind and body.
• Balanced nutrition. A healthy diet will support your immune system and overall health while also improving mental focus.
• Stress-reducing techniques. Stress reduction methods include mindfulness meditation, deep breathing techniques, grounding, and yoga.

Getting Help for ADHD Burnout

Sometimes, a more intensive approach to treating ADHD burnout is appropriate. A residential mental health retreat provides a safe, calm treatment setting where you can focus on getting much needed Meanwhile, you’ll be learning new ways to manage ADHD symptoms and stress. If ADHD burnout has become an ongoing problem, allow yourself the space to recovery. Seek out the support of a caring mental health professional today.

Mental Health Hope Online Resource for Mental Health Support

Mental Health Hope offers free online guidance for individuals seeking information about mental health issues. Our mental health experts are available to assist you in choosing the appropriate treatment setting for ADHD burnout. Contact us for help today at (424) 622-6369.