Feeling overwhelmed or overstimulated is a normal reaction when presented with too much information. However, for people living with ADHD, these feelings are often much more intense and emotionally upsetting.
For a person with ADHD, their brain has an impaired ability to filter out irrelevant input—meaning their brain is more susceptible to overstimulation since it takes in everything all at once. Sensory overload results in irritability, fight or flight responses, and sometimes even a “shutdown,” where the person loses the ability to articulate and process their emotions.
These responses are why it is important to listen to our body’s cues when it gives indications that we are feeling overwhelmed. Getting ahead of these feelings can reduce the emotional repercussions later on. Here are a few strategies to try when you find yourself feeling overwhelmed or overstimulated.
1) Identify Your Environmental Triggers
Each person with ADHD is different, but they have common sensory triggers. Things like bright lights, loud or annoying noises, and irritating fabrics are all common sensory triggers.
If you can figure out what external factors contribute the most to your overstimulation, you can start learning how to minimize their presence in your life. If bright lights bother you, create spaces for yourself surrounded by ambient lighting rather than harsh overhead light. If you are easily overwhelmed by noise, keep noise-canceling headphones on you or listen to white noise to drown out ancillary noise.
Sharing these triggers with your friends and family is a good idea as well, so they can be more understanding when you request adjustments to your environment.
2) Take an Adult Time Out
We think daycare was on to something when they sent us to time out when we were having an emotional meltdown. Once the brain has reached its sensory limit, it cannot regulate without a break. Walk outside for a change of scenery, rock in place, listen to an audiobook or music, or even pet an animal.
One somatic therapy technique suggests that you close your eyes and locate where you are experiencing strong physical sensations in your body due to the emotion. Is your stomach roiling? Is your throat tightening? Identify that sensation and then take deep breaths; imagine “sending” the breaths to those areas. This is one small technique that can help calm down your nervous system by reconnecting your mind to your physical body.
3) Start Small
Daily household tasks and a professional workload can feel insurmountable at times. When you are struggling with ADHD, accomplishing these tasks feels out of reach, if not impossible. This is why starting with small, manageable parts of the task is important.
Instead of framing the task as “I need to clean my entire apartment,” try “I will load all my dirty dishes into the dishwasher so I can check that task off my list.” Instead of “I have to respond to 75 new emails,” try “I need to respond to the 10 most urgent emails in my inbox.” It is much easier to keep going on the task once you have initiated a digestible start. Know that accomplishing something is better than accomplishing nothing at all.
Tackling ADHD Overstimulation
These tips are a great place to start when you are struggling with ADHD symptoms. However, implementing strategies on your own can only go so far.
Securing professional guidance is often the best path toward successful ADHD symptom management. Seeking professional help is nothing to be ashamed of. With the help of a therapist, you could change the way you live day-to-day with ADHD. Please contact us today to start this journey.
