Are you tired or feeling drained all the time?
Do you feel the need to run away?
Do you struggle with procrastination Do you find it takes longer to accomplish your tasks these days?
These are all signs of burnout. Women with ADHD often experience burnout. Chronic stress is a result of the fact that ADHD sufferers are often stressed out because they have to manage their busy lives and deal with executive functioning difficulties, sensitive nervous systems, and a mind that won’t shut down.
Burnout is also influenced by gender roles and expectations. While we are often responsible for the care and maintenance of our families and homes, we also have to manage our careers and other responsibilities. We are perfectionists who try to hide the fact that we are neurodivergent. We are rarely compassionate with ourselves when it comes to the challenges we face. Instead, we try to make up for them.
It’s worse for women with undiagnosed ADHD who don’t know why they feel exhausted, drained and overwhelmed.
Our emotional dysregulated brains, which are often in fight-or flight mode, often prevent us being able slow down and relax. It’s what we most need. Here are some ways to recognize when you’re tired and what steps to take to get back on track.
1. Know the signs of burnout
Burnout can sneakily creep in. Often, we don’t realize that we are approaching burnout until it is too late. The signs are obvious. The body speaks to us constantly, and we need to learn its language. These are some signs of burnout.
Emotional signs of burnout
- Feeling tired or drained most days
- Feeling overwhelmed
- Feel like you want to run away and drop everything
- Feeling isolated and/or lonely
- Constantly thinking negative thoughts; having an irrational outlook
- Feeling on edge
- Feeling unable to “switch off”,
Burnout: Physical Signs
- Back/neck/shoulder pain
- Gute Fragen
- recurrent illness
- Jaw clenching
2. Examine the Roots of Burnout
If your job is the main cause of your burnout (as it is for many of us), ask yourself these questions:
[Read: “My ADHD Unleashed a Workaholic. ‘Quiet Quitting’ Is Saving Me.”]
- What causes me to work too much? Overworking can be linked to feelings of inadequacy or imposter syndrome. Fear of rejection (associated with rejection sensitive dysphoria), may also be a factor.
- Are my expectations realistic? Examine your perfectionistic tendencies. Are you a perfectionist? Do you set high standards for your self and feel inadequate? This is what happens when it happens.
- What defines me? My career. How can I get away from my work self?
- Do I respect my work style? Learn about yourself, including your energy levels and interests, work rhythms, patterns, environments, and other factors. You can use personality tests and career assessments to help you get to know yourself and discover your passions and purpose.
It’s also easy to get burnt out trying to do everything. Our inner critics make it difficult for us to set high standards and can make us feel inadequate.
- Pay attention to your inner critic. Is there a critical voice that appears when you try to relax? When you set boundaries for your self? When you ask for help? You can let the voice speak, but you must acknowledge the truth.
3. Set Boundaries
Be intentional about your time and mental space
It’s best to eliminate the stressor that is causing you to burnout. However, this is not always possible. Here’s where boundaries come into play. These questions will help you become more mindful of your time and space.
- When is it okay to say yes to something when I really want no?
- What is my value? Spend time with family and friends Being there for my children? Keep a poster with all the things that you value. Keep it in your eye to help you remember your true desires. Next, consider how your daily life matches the values you want to uphold.
- What is my source of energy? What drains me?
Stop multitasking. Seriously.
We burn more cognitive energy than neurotypical people just trying to get through the day. This is why multitasking is not an option for us, says Casey Dixon, an ADHD coach. Task switching can lead to you spending more of your limited energy than it is worth.,” She writes. To avoid burnout, avoid multitasking.
- Limit the number of things you can add to your daily to-do lists.
- To see the passage of time, work in shorter bursts.
- Reduce the number of distractions and notifications that consume your attention, time, and energy. Even if you try to disconnect, work-related notifications will keep your mind in work mode.
4. Improve Your Sleep
Burnout is often characterized by sleep deprivation. Burnout can be as simple as working late and answering “one last email” to retaliate for bedtime procrastination. Prioritize restful sleep:
- You must agree to go to bed at a specific time.
- Make sure you have a relaxing bedtime routine.
- Your racing mind can be quieted by brain dumping. Brain dumping can be used to remove mental clutter that prevents you from sleeping.
- Don’t scroll through your phone in bed. You can set a timer or a rule to “turn down” all notifications and social media at a particular time.
5. Do things that make you happy
You can schedule time to do something you truly enjoy, such as going for a walk, texting friends, watching funny videos, or reconnecting with a hobby. Even a short time can help you get out of your stress zone and make you feel more balanced.
6. Practice Calming Techniques
Tapping and breathing exercises can be done every day, whenever you need them. You can relax and reset your system with a bath or a splash of coldwater. These tools don’t need to be used only when you are stressed or overwhelmed. My Vimeo account contains many tutorials and calming techniques.
7. Practice self-compassion
Recognize that you are doing your best every day, no matter what the circumstances. As you do a calming exercise, think to yourself: “Even though it’s overwhelming, exhausting, and burnt out, I’m going send myself some love.” I choose to feel calm. I choose to be who I am. Accept what I feel. I believe that my situation can improve.
These affirmations can also be used to help you learn self-compassion and respect your boundaries.
- It’s safe and secure to rest.
- It’s okay to end for today.
- I can relax.
- I am enough right now.
- I allow myself to recharge and relax.
- I am exactly where I was meant to be.
- It doesn’t matter what I did today, it is enough.
- I am more than my career.
- I live my life according to my truths and values.
- I am learning to let go of control and surrender more.
- My journey has brought me to where I am now.
- When I’m not resting, I create.
- I chose to accept that what I do right now is sufficient.
Next steps to recover from burnout
- Free Download How well do you manage stress?
- Read: What is the Antidote for ADHD Fatigue and Exhaustion Stacking Habits (and spoons)
- Read: “What I Wish Someone Told Me Before My Flaming ADHD-Burnout”
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