ADHD Shutdown: What It Is And Tips For Managing It
Have you ever been so overwhelmed by a task or situation that your mind seems to go blank? If so, you might already have an idea of what it’s like to experience an ADHD shutdown.
Shutdown can be defined as a kind of mental paralysis that may happen when a person with ADHD can’t cope with their current level of stimulation, emotion, or responsibility. Various factors can contribute to ADHD shutdown mode, from sensory overload to decision paralysis. However, with the right coping strategies, it may be possible to manage it—or even avoid it altogether. You might try taking breaks, using organizational tools, doing a brain dump, and seeking professional support through in-office or online therapy.
An introduction to attention-deficit/hyperactivity disorder (ADHD)
Attention-deficit/hyperactivity disorder (ADHD) is a condition that can affect attention, emotional regulation, impulse control, and more. It can be considered a form of neurodiversity, meaning that people’s brains tend to work differently when they have ADHD.
Brain differences in attention-deficit/hyperactivity disorder
Research has found differences in the brains of people with ADHD in the areas responsible for planning, decision-making, organization, and working memory. These are usually collectively known as “executive functions.” The executive dysfunction caused by ADHD can make it hard to control emotions, stay on task, manage deadlines, and juggle responsibilities.
Symptoms of ADHD
The symptoms of ADHD tend to take three main forms: inattention, hyperactivity, and impulsivity. Let’s take a closer look at each type.
Inattention
Inattention generally refers to challenges with staying focused and managing distractions. Some examples include the following:
- Daydreaming or getting lost in thought
- Struggling to pay attention for long periods
- Having trouble starting and finishing tasks
- Overlooking, losing, or forgetting things
- Frequently making “careless” mistakes at school or work
Hyperactivity
The second type of ADHD symptoms, hyperactivity, can make it hard to control movement and channel excess energy. Symptoms of hyperactivity may include those listed below:
- Fidgeting
- Dominating conversations or talking excessively
- Experiencing constant compulsions to do something
- Getting up and moving around in inappropriate settings
- Experiencing intense mood swings
Impulsivity
The final type of ADHD symptom is impulsivity, which can make it hard to think before acting. Below are several common examples:
- Engaging in reckless behaviors, like substance use or shopping binges
- Blurting out responses before the other person is finished talking
- Struggling to wait for things
- Interrupting others
- Changing plans or making commitments on a whim
How symptoms can contribute to ADHD shutdowns
ADHD symptoms can vary depending on the person, and not everyone may experience all three types of symptoms. However, each symptom type has the potential to contribute to ADHD shutdowns, which we will look at in the next section.
What happens when people with ADHD “shut down?”
Symptoms of ADHD shutdown
ADHD paralysis can look different for different people, although the following tend to be common symptoms:
- Fatigue
- Brain fog
- A sudden loss of motivation
- Feelings of anxiety or panic
- Losing focus or “zoning out”
- Difficulty speaking or expressing emotions
Why do ADHD shutdowns happen?
What causes ADHD mental paralysis? The answer can vary, but periods of ADHD shutdown typically correlate with factors like those below:
- Sensory overload: People with ADHD tend to become overstimulated by environments with high sensory input, such as crowds and noisy settings. They may shut down as a coping mechanism if their senses become overwhelmed.
- Understimulation: In contrast, some people with ADHD may struggle in settings that don’t provide them enough stimulation—like a silent test-taking environment, for example. This can lead them to seek other sources of stimulation.
- Emotional dysregulation: Often, people with ADHD struggle to manage their emotions. They may also have intense emotional reactions to challenges and interruptions. Shutting down can sometimes be a response to becoming overwhelmed by feelings of stress, anger, or frustration.
- Decision paralysis: ADHD choice paralysis can be a common phenomenon in which people struggle to make decisions. They may overthink each option, change their mind frequently, or become agitated at the challenge of making a choice, leading them to mentally shut down.
- Executive dysfunction: General challenges with executive function can also lead people to shut down if they become overwhelmed. Struggling to prioritize tasks, meet deadlines, or start a project can sometimes be distressing enough to make people freeze up. (This is sometimes referred to as “ADHD task paralysis.”)
For those with ADHD and their loved ones, shutting down can be confusing, frustrating, or even scary. However, there may be ways to manage it.
Tips for managing ADHD shutdown mode
As distressing as it can be to shut down when you have ADHD, there are steps you can take that may make shutdown mode avoidable or easier to manage.
Recognize the signs
Learning to recognize the signs that you’re becoming overwhelmed can be an important first step. Common warning signs may include fatigue, frustration, anxiety, and trouble focusing. Being aware of these symptoms may help you proactively avoid triggers or step back from what you’re doing before you freeze up. Practicing mindfulness can be a useful way to build emotional awareness and separate your reactions from your triggers.
Do a brain dump
If you feel overwhelmed by thoughts, tasks, or feelings, it can sometimes help to get everything down on paper. Consider making a list of tasks, pros and cons, feelings, sensations—everything that’s currently filling your mind—and then revisiting it after a short break. This may help you recenter yourself and get a more objective view of the situation at hand.
Take breaks to tend to your mental health
Giving your mind a chance to rest can be important for preventing and managing shutdown. Try building breaks into long tasks to avoid sensory overload. If you notice yourself getting overwhelmed, give yourself permission to take a step back and rest before returning to your current task. You might consider going for a short walk, doing breathing exercises, or engaging in a brief burst of physical activity.
Use organizational tools
While they may not be cure-alls, tools like planners, calendars, to-do lists, and apps can be helpful for managing your time and reducing anxiety about forgetting or overlooking things. This may help you avoid shutting down when you have a lot to do.
Break things down
If you’re faced with a task you’re not sure how to start, it may help to break it down into the smallest parts possible. For example, if you must write a 1,000-word essay, you might start by writing just the first paragraph or sentence. This may help you build momentum and make large tasks seem less daunting.
Seeking professional mental health support
If ADHD symptoms like mental paralysis are interfering with your life, work, or relationships, it may also be worth consulting a mental health professional. Consider reaching out to a community mental health center or asking your doctor about a treatment plan if you haven’t already.
Therapy, especially cognitive behavioral therapy (CBT), can be an important resource for managing ADHD overwhelm. A therapist may help you reframe negative thought patterns that might be contributing to shutdown mode, suggest coping strategies for overwhelming situations, and provide more personalized tips for managing symptoms in your daily life.
How online therapy can help with ADHD
That said, if you often become overwhelmed during commutes or in new environments, traveling to in-person therapy may be difficult. That’s why, if you’re living with ADHD, online therapy may be helpful. Platforms like BetterHelp can enable you to meet with a licensed therapist from your own home over voice call, video call, or online chat. This may make it a more comfortable option if you struggle with sensory overload.
A growing body of research shows that online treatment may be an effective way to manage ADHD symptoms. In a review from 2022, researchers looked at data on 261 ADHD patients from six different studies. They found that online ADHD interventions frequently led to improvements in attention and social function.
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