ADHD Burnout: Signs And Symptoms
Coping with burnout can be difficult for everyone. Left untreated, it can negatively impact a person’s relationships, their ability to work, and their emotional well-being. For those with ADHD, burnout may present additional challenges, as the disorder can make it more difficult to listen to others, complete projects on time, and regulate emotions. If you’re experiencing ADHD burnout, you may find it helpful to establish consistent routines, practice mindfulness, and seek professional guidance through in-person or online therapy.
What is ADHD burnout?
ADHD burnout can be considered a subtype of burnout that typically affects those living with attention-deficit/hyperactivity disorder (ADHD). Much like traditional burnout, those who experience ADHD burnout may struggle to focus on important tasks and experience emotional exhaustion or instability.
However, while the cause of occupational burnout is typically linked to workplace challenges, ADHD burnout may result from other stressors or even the symptoms of ADHD itself. The earlier a person seeks treatment for ADHD burnout, the more effective it may be. As such, it can be beneficial to look out for the signs and symptoms so that you can catch ADHD burnout as soon as possible.
ADHD burnout signs and symptoms
ADHD burnout can share signs and symptoms with traditional burnout, such as a tendency to feel exhausted or a lack of motivation to complete certain tasks.
In addition, both burnout types can cause changes in a person’s emotional state, including sudden shifts in mood, a lower sense of self-worth or self-esteem, more frequent irritability, a lack of joy in previously enjoyable activities, and feelings of anger or contempt toward clients or co-workers.
Individuals experiencing either burnout type may also experience physical symptoms, such as digestive problems, difficulty sleeping, headaches, muscle pain, and back pain.
However, ADHD burnout can also cause specific symptoms and early warning signs that may be unique to those living with attention-deficit/hyperactivity disorder. These may include the following:
Challenges with executive function
Executive function typically refers to the skills that help us stay on task, pay attention, create plans, and control our behavior. Those living with ADHD tend to struggle with executive function, even if they aren’t experiencing ADHD burnout. For those who are, executive function challenges may increase significantly.
Struggles with memory
ADHD burnout may make it increasingly difficult to remember crucial details, adhere to a calendar, or stay on top of deadlines at work or school. Individuals experiencing ADHD burnout may also struggle to remember important dates or plans, which could put a strain on their interpersonal relationships.
Hyperactivity
For those who already experience hyperactivity symptoms, ADHD burnout may cause them to intensify. That could mean being unable to remain still, interrupting others when they are speaking, fidgeting constantly, or experiencing an overwhelming need for excessive physical movement.
Impulsive behavior
ADHD can lower a person’s ability to control their impulses, and with ADHD burnout, impulsivity may increase. While this can manifest in unique ways for each individual, potential behaviors associated with this symptom can include higher levels of substance use, impatience, emotional outbursts, and unhealthy behaviors, like making poor food choices or overspending.
To properly treat ADHD burnout, it's often helpful to identify its source. While each case of burnout tends to be unique, those experiencing ADHD burnout may be able to narrow their search by focusing on several common causes.
What causes ADHD burnout?
There may be a wide variety of reasons a person living with ADHD could experience burnout. However, expectations at work, a lack of practical and emotional support, and a lack of ADHD treatment tend to be some of the most common.
Stress at work or school
Those living with ADHD may have a more difficult time keeping up with assigned tasks at work or school, particularly if they require intense concentration or extended periods of sustained focus.
In addition, those who have ADHD may agree to take on more work than they can reasonably complete, potentially leading them to experience high levels of stress when deadlines approach. They may also fail to complete projects on time. The pressure associated with these situations may increase an individual’s chances of experiencing ADHD burnout.
Insufficient support systems
A proper support system, or a group of people who care about your well-being and can provide social, emotional, and practical support, can be an invaluable resource for those with ADHD.
Support systems can offer a place for those living with ADHD to discuss their symptoms and experiences, engage in healthy activities like group exercise, and receive support during challenging times. Without these systems, a person with ADHD may lack an outlet to voice their concerns or stresses, likely making them more prone to overwhelm and burnout.
Untreated ADHD symptoms
One of the most significant contributors to ADHD burnout may be untreated ADHD symptoms. For those living with undiagnosed or untreated ADHD, the symptoms of their condition may be confusing and difficult to manage.
Understanding the symptoms a person is experiencing can help them find effective ways to manage their condition and function more effectively. Seeking treatment through methods like psychotherapy may reduce symptom severity and prevent ADHD burnout.
Once a person has identified the cause of their ADHD burnout, it may be easier to find effective ways to manage and cope with their symptoms. The most efficacious coping methods often differ from person to person, but by taking the time to try various strategies, they may alleviate burnout and prevent similar conditions from developing in the future.
How can you cope with ADHD burnout?
In some cases, coping with ADHD burnout may require the same methods that are often used to heal from traditional burnout. This could mean taking time away from work, finding ways to reduce prolonged stress, discussing your experiences with loved ones, or finding a new occupation if you cannot continue in your current career. However, for ADHD burnout specifically, the following coping methods may be particularly effective.
Establish structure and routine
Practice mindfulness
Mindfulness practices, such as meditation, may provide a variety of benefits for those experiencing ADHD burnout. Research suggests that mindfulness training may improve an individual’s ability to self-regulate their attention. In addition, meditation may increase the efficacy of standard ADHD treatments and reduce impairments in people with residual symptoms. Researchers found that in a clinical setting, this usually manifested as an increased ability to suppress task-unrelated thoughts and distractions.
Engage in self-care
Self-care activities, such as eating nutritious food, getting regular exercise, and limiting distractions during work, may all improve ADHD symptoms and reduce burnout. In addition, ensuring that you get enough sleep can be essential for reducing symptom severity, as well as providing multiple benefits for those with and without ADHD burnout. These benefits may include the following:
- Improved heart health
- Reduced risk of injury
- Boosted immune system
- Enhanced memory and learning capabilities
- Increased attention span
While the amount of sleep one needs can vary based on age, adults usually require a minimum of seven hours per night to remain healthy.
Seek professional help
Talking with a therapist about your ADHD burnout can be an effective way to reduce symptom severity and recover from the experience. A therapist can help you identify the signs of ADHD burnout, introduce you to effective symptom management techniques, and discuss other challenges you may be facing in your daily life.
Benefits of online therapy
It may be difficult for some individuals to attend in-person therapy. Some regions, known as Health Professional Shortage Areas (HPSAs), may not have enough providers to service the population. In addition, some individuals with ADHD may not feel comfortable visiting a healthcare professional in person, or they may struggle to maintain in-person appointments. In these situations, it may be helpful to consider online therapy as an alternative.
Effectiveness of online therapy
According to a 2022 systematic review and meta-analysis analyzing the efficacy of online therapy for ADHD, online interventions can serve as an effective form of ADHD treatment. Participants in the studies typically experienced improvements in attention deficit and social function.
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