I spend a lot of my time overwhelmed as a woman with ADHD.
Hell, I’ve spent a lot of my LIFE overwhelmed as a woman with ADHD.
Constantly feeling things like …
- There is way too much to do, and not enough time to do it.
- Even when I do get the task done, it won’t be done well because of all the stress I’ve been under leading up to it.
- Even when I can complete the task, everyone is going to hate the way I completed the task and/or make fun of me for how I completed it, leading to me dying of embarrassment.
I know– sounds dramatic. But actually, maybe not to you. Maybe you’re also a woman with ADHD who experiences these things, and you 100% relate to everything I’m saying. In which case, keep reading! This is for you!
Like anything, when dealing with Attention Deficit Hyperactivity Disorder, there is no “one size fits all” answer.
Not with medication doses, and certainly not with life hacks. I can confidently say, though, these solutions have generally made it easier for me to deal with overwhelm gracefully, feel comfortable when I feel overwhelm coming on (knowing that I will be able to get it under control quickly), and feel a general confidence in my abilities to thrive as a woman with ADHD.
Without Further ado, here are some ways to manage overwhelm as a woman with ADHD
1. Brain Dump (Click for the She’s Focused Downloadable Brain Dump)
Chances are, you have a lot going on in your brain at the moment. How can you focus on one single task, one single thought, one single thing, when your mind is full of random tasks, questions, and requests? The best thing to do is free your mind of the clutter and let a piece of paper hold on to it. This can happen digitally or on physical paper. I know some people love to use their iPads for this sort of thing, and that works just as well as a pen and a piece of paper.
2. Self Check In: Have you taken care of yourself today?
Self-care goes a long way when it comes to resetting your overwhelmed mind. Check in with yourself. Have you brushed your teeth, combed your hair, and washed your face today? If not, stop what you are doing and tend to yourself. Remind yourself and your brain that you are important, and your body needs to be taken care of.
3. Small Tasks First
This is exactly what it sounds like! Instead of allowing myself to think of huge tasks like “Clean the Kitchen”, I break it up into smaller tasks in my head. This does a couple of things for me:
1) The reward after finishing each small task makes me feel really good about myself, and the progress I am making while cleaning.
2) The reward after one small task really motivates me and gives me a sense of excitement to get to the next task (example: Wash dishes).
4. Affirmations Out loud
Things like: “It can wait. I am in no rush. If I do this first and this next, everything will be ok.” Sometimes, we ADHDers need to hear the reassurance out loud. Now and then, I’ll even say the affirmations to my partner in hopes that he will mirror them, and it will allow my brain to accept the affirmation.
5. Nap Resets, Sensory Resets, Beverage Resets
Sometimes, it’s best to shut it down and reset. A good nap when I can’t escape the overwhelm is a great way to reset. Run to your kitchen or your favorite coffee shop to take a break and give your mind something to enjoy. This is a strange one, but leaning over the sink and running my hands under warm water for 5 minutes REALLY resets me. The change of sensory and stepping away from what I’m doing is so helpful for me.
ADHD overwhelm in women is exhausting. Truthfully, it’s not something we will always be able to prevent. However, when given the right tools, it does not have to last forever, and we don’t have to live in a constant state of overwhelm.
Love to you always, sweet lady,
XO, Bri.
