ADHD burnout is more than “just stress” and can lead to very serious mental health issues. It’s important to know the warning signs and know how to avoid ADHD burnout.
I’ve known I had ADHD for most of my life but it’s only been lately that I have started to fully understand how that impacts my life outside of trouble concentrating and other well-known symptoms.
ADHD can impact just about every part of your life. According to the Mayo Clinic symptoms of ADHD in adults can include:
- Impulsiveness
- Disorganization and problems prioritizing
- Poor time management skills
- Problems focusing on a task
- Trouble multitasking
- Excessive activity or restlessness
- Poor planning
- Low frustration tolerance
- Frequent mood swings
- Problems following through and completing tasks
- Hot temper
- Trouble coping with stress
All of these symptoms can impact your ability to work and also can lead to ADHD burnout.
What is ADHD Burnout?
ADHD burnout is most commonly caused by excess and prolonged stress. This stress often comes from work or school. It can lead to many issues including problems with work or family, decreased mental well-being, fatigue, and even depression.
While anyone can experience burnout people with ADHD seem to be more likely to experience it. A 2016 cross-sectional study on burnout in hospital pharmacists in Japan showed that people with ADHD are more susceptible to burnout due to issues like communication style and other traits that go along with ADHD.
Signs You May Have ADHD Burnout
There is no test for ADHD burnout but there are many things you can watch for. These are some of the most common warning signs of ADHD burnout.
Increased Irritability
Everyone has bad days and can be cranky but if you find it’s happening more and more often this could be a sign that you are experiencing burnout. Your partner or friends may also notice changes in how you talk about your day and experiences. You may have gone from giving long recaps of your day to suddenly giving a very short summary.
Changes in Appetite or Routine
People with ADHD often struggle with routines and even remembering to eat so it can be hard to spot these changes. If you are skipping meals more often, having increased trouble sleeping, or struggling even more with your normal routines, this could be a warning sign.
Imposter Syndrome
Imposter syndrome is a recently coined term that is a form of self-doubt. You can have a false belief that you are not as capable as others may see you. Everyone has doubts from time to time but if you are a high achiever that still has a lot of feelings of inadequacy you may be dealing with this.
Being Overwhelmed and Overcommitted
People with ADHD often have feelings of being overwhelmed due to poor time management skills. This issue increases when someone with ADHD is experiencing burnout. You may find yourself taking on far more than you can handle and ending up feeling very overwhelmed and stressed.
ADHD Paralysis
People with ADHD often feel paralyzed by tasks even simple ones. You can feel like you just can’t get started even when you want to. This is due to executive dysfunction and burnout increases this issue.
This can make even the simplest of tasks seem overwhelming and can lead someone to do nothing and feel even worse.
How to Avoid ADHD Burnout
Since ADHD burnout is commonly caused by stress the first step is reducing stress. However, there are more ways to help prevent burnout that goes beyond just reducing your stress.
Things that can help you prevent ADHD burnout-
- Work on a strong sense of self, this can include working on unmasking.
- Keep an eye on your overall mental well-being. Working with a therapist can help.
- Create work-life boundaries.
If it is accessible for you to work with a therapist that works with people that have ADHD or are neurodivergent it can be a huge help in preventing burnout. They can help you see the warning signs and work to correct them.
If you are currently working an office job that is causing you stress, working on moving to a work-from-home job can also help you better manage your stress and prevent ADHD burnout.
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