Why Do I Feel So Overwhelmed?

Sometimes our feelings of overwhelm are a result of our thoughts and self-talk. If you feel like you live with a harsh inner critic that bombards you with worry and negative self-talk, there is good news: You can learn how to talk to yourself supportively, as you would talk to a friend.

The idea is to create “underwhelm,” so that you have “I can do this” and “I’ve got this” thoughts. When you’re overwhelmed by negative thoughts, it’s helpful to get in the practice of asking useful questions, such as, “What’s another way to look at this?” or “What would I say to my best friend if they were in this situation?” Improving overwhelming negative self-talk can be a goal of therapy. You can learn more about that here.

You might also feel overwhelmed by your growing to-do list. For anyone struggling to stay organized, it’s easy to feel overwhelmed simply with your everyday to-do list.

No matter what’s making you feel overwhelmed, it’s important to know that help is available.

Why Does ADHD Cause Feelings of Overwhelm?

Certified ADHD Coach Pam Valdes, M.A., AACC shares, “Overwhelm is the word I hear most often in coaching. It’s a crucial issue, because overwhelm is a shortcut to exacerbating every symptom of ADHD. When we’re overwhelmed, it’s harder to concentrate, harder to focus, harder to control our emotions, harder to get started on tasks, and on and on… So, it’s very important to find a way to not only manage overwhelm, but to prevent it in the first place.”

So how do you prevent these feelings of overwhelm? It all starts with organization. Organization, one of the executive function skills, is often a challenge for individuals with ADHD.

Pam continues, “Often overwhelm is intertwined with organization. If we don’t have a system in place to help us track the things that we want and need to do, things tend to slip through the cracks, and that typically results in feeling overwhelmed. We can end up feeling like we’re in a constant game of “whack-a-mole,” reacting to one crisis after another.”

Strategies for Reducing Feelings of Overwhelm

#1 Break down your tasks

The number one strategy for managing overwhelm in the moment is learning to break things down into small, doable steps.

There are many ways to break things down – by area, by time, or by task. If you need to clean your house, for instance, you can break it down by area, cleaning one room at a time. Even within one room, you can further break it down by dividing the room into sections.

#2 Keep track of the time

You could break the house cleaning down by time by setting a timer for a specified amount of time to see how much you can get done in that time period or by using the Pomodoro technique.

The Pomodoro Technique is a time management method that involves breaking work into intervals, typically 25 minutes long, separated by short breaks. Want to try the Pomodoro technique? You can use this free timer here.

#3 Use lists and track your progress

Whichever way to choose to break your chosen task down, there are two more important components: Look at each step as a separate task, complete unto itself. You may find it helpful to make a written list and check each item off as completed to track your progress.

#4 Celebrate

Finally, and this is important: Celebrate! Acknowledge each little step as important and your efforts as valuable. Do your efforts feel like a drop in the bucket? Maybe so, but those drops are critical to your success. Claim each little win to build momentum! 

Focus on Improving Clarity

Sometimes overwhelm is caused by a lack of clarity. If we can pause, step back and come up with a plan of action, that can reduce overwhelm. This may involve obtaining needed information or assistance from someone else. When the ADHD brain is unclear on what to do, it often jumps to so many different possibilities that it is quickly overwhelmed. 

It’s helpful to learn your symptoms of overwhelm and have an “overwhelm plan” to put in place. Does your neck get tight when you feel overwhelmed? Does your stomach hurt? Maybe you find yourself worrying or wanting to escape? The more quickly you can notice feelings of overwhelm, the more quickly you can take steps to reverse the process.

How Does Coaching Help?

ADHD coaching helps people who are feeling overwhelmed by:

• Providing personalized strategies tailored to your needs.
• Providing support in managing tasks and prioritizing responsibilities.
• Helping break tasks into manageable steps.
• Focusing on developing organizational skills.
• Fostering a sense of control and empowerment in dealing with overwhelm.

And the best part? ADHD coaching is just one part of a comprehensive and multidisciplinary approach to managing ADHD.

About Pam Valdes

Pam Valdes is a certified ADHD Coach here at NextStep. She has a strong background in wellness and counseling. She has provided caring coaching to adults and teens for over 10 years.

Pam specializes in working with adults and teens to address the core issues related to ADHD. As a coach, she helps clients set and stay focused on goals, face obstacles, and develop strategies to handle the responsibilities and tasks that are often made difficult by the symptoms of ADHD.

To make an appointment, click here to get started.