ADHD Burnout Recovery: How to Overcome Symptoms and Feel Better
ADHD Burnout Recovery: How to Overcome Symptoms and Start Feeling Better
Feeling burnt out from managing ADHD symptoms? Looking for ADHD burnout recovery tips? You’re not alone. ADHD burnout can sneak up on anyone, leaving you feeling overwhelmed and drained. But the good news is that ADHD burnout recovery is possible with the right mindset and resources.
According to current research, around 93% of adults with ADHD experience burnout (ADDA, 2021) compared to only 30% of the general population (AID, 2019).
In this article, we’ll dive into the symptoms of ADHD burnout and provide practical tips to help you overcome them and recover so you can start feeling better.
If you’re curious about what causes ADHD burnout and how to prevent it, be sure to check out my other article about what causes ADHD burnout and ways to avoid getting burnt out. For now, let’s focus on recovery and getting you back on track, feeling more like yourself again. Remember, taking care of yourself is key, and with the right strategies, you can overcome ADHD burnout and thrive.
It is important to remember that I am sharing my personal experience as a homeschooling mom living with ADHD. I am not a mental health professional. If you are struggling with your mental health, make sure to reach out to your doctor for guidance. If you are experiencing a crisis, you can call the National Suicide and Crisis Hotline at 988.
What is ADHD Burnout?
ADHD burnout is more than just feeling tired—it’s a deep exhaustion that comes from the constant effort to manage ADHD symptoms. It can happen when individuals push themselves too hard to keep up with daily tasks and expectations without adequate breaks.
This kind of burnout often feels overwhelming, making it difficult to concentrate, stay motivated, or even complete simple tasks. Taking time to rest, recharge, and find strategies that work for you can make a big difference. You’re not alone, and with the right support and self-care, managing ADHD burnout is possible. Remember that taking care of yourself isn’t a luxury—it’s a necessity.
What are the Symptoms of ADHD Burnout, and How Can I Overcome Them?
The symptoms of ADHD burnout can feel impossible to overcome. But we can overcome and recover by taking control of our reactions and striving to be the best versions of ourselves each day.
Now, let’s discuss 10 burnout symptoms and ideas for overcoming them.
1. Losing Your Temper More Often
When I am overwhelmed, I know I lose my patience more frequently. Sensory overload usually contributes to losing my patience or snapping at the people around me. You may feel constantly “on edge” or anxious.
How to Overcome:
I know I need a few minutes of quiet at those times. If the weather permits, I go and sit outside by myself for a few minutes or find a quiet space inside to reorientate myself. This helps to bring me back to the present moment and resets my mood. It isn’t always easy to take a break, but when I follow through, it helps.
Try to find what makes you feel good. Find new relaxing hobbies for yourself to give yourself some more direction. Maybe it will help to sit and have a mindful cup of tea, read a book, watch a favorite show, or even just scroll social media and watch some funny videos. Setting a timer helps me track time and ensure I am getting enough time to recharge.
I know it is especially hard with small children in the house. If you have babies and toddlers in the house right now, rest assured that you WILL get more time for yourself as the years go by. During the infant and toddler seasons of my life, I had to ask for help from my husband, family, and friends whenever I could to have some time to reset my mind back to baseline.
2. Feeling Detached, Numb, and/or Avoiding Parenting Duties
You may want to stay home on the couch instead of socializing with others or participating in activities you used to enjoy. You may feel detached and just don’t care about very much at all. I have been here many times myself. I notice that I start to slack on household chores and stray from the routines I had previously set in place. The quality of our homeschooling usually suffers as well during those times.
How to Overcome:
It is ok to allow yourself to feel this way. Acknowledging your feelings whether they are good or bad is important. It teaches us how to recognize our thought patterns and avoid complete burnout.
Mindfulness and gratitude help me in these moments. Even when I’m feeling detached, I try to close my eyes, take a deep breath, and think of what I am grateful for. This helps me to reconnect with reality and my family.
3. Feelings of Guilt and Inadequacy
I often experience guilt and inadequacy, but it is especially pronounced during burnout. It is common to have recurrent guilty feelings about your parenting skills, or you may feel guilt because of negative interactions or arguments with your children or spouse. These feelings are real, but they are not always rational.
How to Overcome:
Often, we feel inadequate, and social media doesn’t help with that. It is okay not to be a supermom. Try to concentrate on what matters, like spending time with your children and being fully present. I know it is easier said than done sometimes, but you CAN do it!
I find looking at pictures of our activities helpful. It helps me realize that I am doing a good job and my kids are happy and healthy. Making a scrapbook or photo album of your family’s happy moments might be a good way to remind you that you are doing a great job.
4. Feeling Resentment Towards Family Members
When I am overwhelmed, I find myself getting frustrated or resentful towards the people in my house for not helping me enough. That’s when I remember how important it is to ASK FOR HELP.
How to Overcome:
Asking my kids for help is sometimes more overwhelming to me than just doing it myself. There will inevitably be an initial struggle to teach them how to do certain tasks and break up the arguments they have with each other during chore time.
Having a chore chart helps me stay on track. Each family member can have their own chart. This gives your children a sense of accomplishment and belonging. Kids may complain at first, but in the end, they like to feel useful and know they are helping out. Make sure to verbally share your gratitude with them for their help! I usually say thank you and mention how they have helped me and saved me so much time. Now, I have more time to spend with them doing fun things.
5. Pessimistic Attitude
You may find yourself being pessimistic about almost everything. Even the most simple tasks may feel like an obstacle when experiencing burnout. I know this is a hard one for me, but it takes constant vigilance not to let ourselves fall into negative thinking.
How to Overcome:
This is when it is important to think of a positive thought to counter negative ones. Get out a notebook or piece of paper. Write down your negative thoughts, then write a positive thought to help cancel out the bad thoughts. You would be amazed at how effective this is. You are in control of your reactions, even if it doesn’t always feel that way. It takes time, patience, and compassion toward ourselves.
For example, when my kids are constantly demanding my attention I end up overwhelmed and irritable. To counter this, I think about how much my kids love me and they actually want to spend time with me (even the teenager). That is something really special.
6. Feeling Irritable and Argumentative
Sometimes it feels like every single thing annoys me. I start getting angry and snapping at my children and saying things I don’t mean. I’m sure some of you can relate.
How to Overcome:
First of all, it is important to tell our children that it is NOT THEIR FAULT. I have found that being humble and admitting to my children that I struggle has helped them to understand that I am only human and need a break sometimes. Staying transparent with our children in an age-appropriate way will reassure them that they didn’t do anything wrong when we lose our patience during burnout or other stressful moments.
7. Increased Depression and Anxiety
Sometimes the hopelessness that we feel during burnout leads to depression and/or anxiety problems. This may cause the person experiencing ADHD burnout to revert to unhealthy coping mechanisms such as drinking more often, impulsive spending, isolating, and so on.
How To Overcome:
Remember that YOU are ultimately in control of your reactions. I know this can be SO hard sometimes, but it is true. Sometimes, it’s hard to remember that we are in control because emotions can be so strong and misleading. We might not be in control of what happens in our lives, but we CAN control how we react and adapt.
Remembering to use your healthy coping mechanisms when you are in the moment takes practice. But with practice and patience with ourselves, it WILL get easier. Don’t forget to celebrate the small victories along the way and keep a growth mindset.
8. Difficulty Sleeping
It may be hard for you to “turn off” your mind so you can fall asleep. I have spent many nights lying there awake, wondering how much time has passed. Sometimes I cannot even clearly remember what I was thinking about during that time.
Individuals with ADHD often experience restless sleep and difficulty waking up in the morning. An article by ADDitude Mag on ADHD and sleeping problems states that true hyperactivity is very rare in women. ADHD becomes more apparent in women when they are trying to shut down their mind after a long day of multitasking. Around 75% of adults with ADHD report their minds anxiously moving from one concern to another, sometimes for hours, until they fall asleep.
How to Overcome:
Routines are hard for those of us with ADHD, but it is NOT impossible to develop effective nighttime routines. Personally, it is one of my biggest struggles. Start shutting down the electronics at least an hour before bed, avoid taking naps during the day, and try to set a bedtime time every night. I set alarms on my phone to remind me of my bedtime routines.
I find body scan meditations work wonders for me when I cannot fall asleep. I usually do not make it through the whole recording! I fall asleep midway usually.
It may also be worthwhile to speak to your doctor about medication. Sometimes it may be a more serious issue that cannot be helped with other methods. That is perfectly fine too, and do not let anyone make you feel guilty for taking care of yourself.
9. Always Feeling Exhausted
The mental demands of living with ADHD can be completely exhausting at times. Coupled with sleeping problems, this can be a recipe for complete burnout.
How to Overcome:
If possible, delegate tasks to others to help lighten your load. Assign chores to family members and try to be consistent by having everyone involved. You can use a chore chart or other productivity tool to make sure everyone is doing their part. It doesn’t all have to fall on you.
10. Headaches and Digestive Issues
If you are experiencing ADHD mom burnout, you may find yourself with more frequent headaches and digestive issues.
How to Overcome:
If you are using your healthy coping mechanisms but still struggling with gastrointestinal issues, it may be time to talk with your doctor. Again, sometimes medication can help you get out of a “slump” and get back to baseline. Have your doctor make sure there are no other underlying conditions causing the stomach issues.
Additional Resources to Seek Support and Manage Burnout
Here are some other ways to seek support:
Learn from others with ADHD: Know someone who also has ADHD and has found ways to manage it and reach similar goals to yours? Instead of feeling bad about it or comparing yourself, ask them for tips on what has helped them. I enjoy watching Jessica McCabe’s “How To ADHD” on Youtube. She also has a new book I want to check out and a great website to learn all about ADHD.
Online support groups: ADDitude Mag has many articles specifically for women with ADHD and is a great learning resource. Facebook has lots of great support groups, too. I am in a group on Facebook for female entrepreneurs with ADHD, another for women with ADHD, and another for moms with ADHD. There is a group for everyone out there!
Join a local support group: Joining a support group for moms with ADHD can be a great way to connect with others who understand what you’re going through. CHADD is a national organization that offers local support groups for adults with ADHD. Meetup is another website you can use to find local groups for just about anything.
Find an ADHD Life Coach: Find an ADHD coach who can work individually with you to help you reach your goals. Sometimes, a little accountability is all that we need to motivate ourselves to get things done.
Final Thoughts: ADHD Burnout Recovery
Recovering from ADHD burnout isn’t an overnight process, but with patience and self-care, it is absolutely possible.
Remember, you’re not alone in this journey—many others face similar challenges. I’ve managed to find a system that works for our homeschooling, family life, AND my full-time blogging, but it took time to get these routines down, and I am still a work in progress and no where near perfect.
You can be proactive by recognizing the symptoms and taking steps to manage them. Prioritize your well-being, seek support, and be kind to yourself! You’re doing an amazing job, both in your daily responsibilities and in taking care of yourself. Small changes can lead to big improvements, so take it one step at a time. Your health and happiness are worth it.
Embrace the journey towards feeling better, and remember, it’s okay to ask for help when needed. You’ve got this!
FAQ: ADHD Burnout Recovery
What are the signs of burnout for people with ADHD?
Some of the signs of ADHD burnout include increased depression and anxiety, losing your temper more often, feeling detached or numb, feelings of guilt and inadequacy, feeling resentment toward family members, pessimistic attitude, feeling irritable and argumentative, difficulty sleeping, always feeling exhausted, and headaches or digestive issues.
How can I break the ADHD burnout cycle and recover?
You can break the ADHD burnout cycle by being proactive and incorporating mindfulness, monthly journaling for goal-setting, meditation, gratitude, asking for help with homemaking duties, prioritizing sleep, setting boundaries, and occasionally giving yourself a break! When you have a negative thought, try to counter it with a positive thought or affirmation. This is a very powerful exercise, even better if you write it down on paper!
What resources are available for ADHD burnout recovery?
Some resources for recovering from ADHD burnout include online communities, coaching, and, of course, going to see your doctor or therapist. It is important to ask for help when you are feeling burnt out. One of the things that leads to burnout is trying to do everything on your own. It’s okay to ask for help! ADHD burnout can be a vicious cycle, but you CAN recover.
