Do you sometimes feel like a juggler, juggling multiple tasks at once? You can do two or three things well, but when you add more, it all falls apart? If you have adult ADHD ( attention deficit hyperactivity disorder), you may be familiar with this feeling. When we are constantly under pressure from work, school, and household chores, we become mentally exhausted. We call this 'burnout'. This condition can get worse, especially if ADHD is not treated properly .
What exactly is 'Burnout'?
Simply put, burnout is a physical, mental, and emotional exhaustion caused by excessive and prolonged stress. This can affect your home life, work, and even social relationships.
Imagine how this feels:
- Losing interest in things: Things you used to enjoy, even hobbies , no longer bring you any joy. You lose interest in doing them.
- Seeing others as enemies: Even when you look at your friends and colleagues who help you in your office, you think, "These people are just giving me more work to do." You start to see them as enemies.
- Giving up on everything: You get the feeling, "I can't do any of this." So you start to gradually distance yourself from society and work.
This is not just fatigue. This is a deep mental exhaustion. Your mind says, "I've had enough, I can't take it anymore."
Why is someone with ADHD more likely to develop burnout?
A person with ADHD is at a higher risk of developing this burnout condition. There are several reasons for this. The main characteristics of ADHD, such as the inability to organize work, difficulty maintaining attention, and inability to manage time, directly contribute to this burnout.
As people with ADHD say, "We have to work very hard to do ordinary things that other people do effortlessly."
Think of it this way. You're riding an exercise bike at a gym. While everyone else is riding it at a normal pace, you have to go as fast as you can, pushing yourself to keep up. Your heart rate is going up, and you can't go any faster. But even though you're working hard, you're still behind everyone else. Living with ADHD is a bit like that.
In addition, other factors specific to ADHD also affect this.
"People with ADHD have a condition called 'hyperfocus,' " some explain. "That is, they become incredibly focused on one thing, and they stay focused on it for hours, even days. During this time, they forget to eat, sleep, and even take care of themselves. So when they don't get the rest their body and mind need, they get tired quickly."
How do you know if you have 'Burnout'?
See if you have these symptoms. These are common symptoms of burnout that comes with ADHD.
| Symptom | How does that feel? |
|---|---|
| Lack of motivation | If you used to like to exercise every day, you probably won't feel like doing it now. If you used to enjoy playing with your kids, you probably do that less and less now. |
| Endless fatigue (Exhaustion) | No matter how much rest you get, no matter how much sleep you get, your body is still tired. It's always very tiring. |
| Poor Performance | I can't focus on the work I'm doing. No matter how important the task is, it feels like it's too difficult to do. |
| Physical pain (Pain) | Stress can cause physical pain, such as stomach aches and headaches. |
| Irritability | You get angry over the smallest things. You yell at your child for spilling some milk. If your spouse forgets to bring something from the store, there will be a big fight. |
| Troubled Emotions | They stay away from others. They don't smile. Some people cry and feel sad over even the smallest things. |
| Negativity/Pessimism | You can't think positively about anything. Everything seems wrong. You're especially frustrated with the area (work, home) that caused your burnout. |
About 70% of adults with ADHD have other mental health problems, such as anxiety or depression. These problems further reduce the ability to recover from burnout.
If you have another medical condition like Diabetes Mellitus, this stress and burnout can make it harder to manage that condition. So you can see how this is a downward cycle, right?
How do you get out of this burnout situation?
To break this cycle of burnout and get back on track, the first thing you need to do is admit, "Yes, I'm mentally exhausted." If your friends and family say, "You don't seem well," don't take it as criticism. It's something you do out of love. Become aware of burnout and seek help from a mental health counselor or your doctor .
In addition, you can do these things:
Know your limits.
Some people think they can share food until it's all over the plate and eat it all. But in real life, that's not the case. You need to balance your expectations with what you can actually do. Sometimes, therapy can help you understand your limits.
Prioritize work.
"Don't try to get 12 balls up at once," doctors say. "Pick the 6 balls you're good at. Put the other 6 aside." People with ADHD have a hard time prioritizing tasks. They think, "This needs to be done now" or "This can be put off until tomorrow." The problem is, there's another urgent task coming up tomorrow. Then the work piles up.
Get used to saying 'no'.
Many people with ADHD are people pleasers. So it's hard to say 'no'. They take on more work than they can handle. Get used to saying 'no'. Don't feel guilty about it. The people in your life need to understand the decisions you make, thinking about your health.
Have a good rest.
Don't feel guilty about taking a break. People with ADHD have been told all their lives, "You're not working hard enough." So they push themselves as hard as they can. When they take a break, they feel like "I'm lazy." Because the word "lazy" has been used as a weapon against them.
Take control of your ADHD condition
If you find it difficult to manage your ADHD symptoms, be sure to talk to your doctor. You may need help adjusting your medication, or learning new ways to manage your time and get things done. This can help you get through your day with fewer obstacles and more confidence.
"When you need help, ask for help. It could be asking for help with a household chore, or it could be seeing a doctor for advice. Be kind to yourself. Treat yourself the same way you would treat someone you love if they were in this situation."
Take-Home Message
- Burnout is a very common and serious condition for adults with ADHD.
- Endless fatigue, lack of interest in anything, and getting angry over small things are the main symptoms of this condition.
- If you have these symptoms, never hesitate to acknowledge them and see your doctor for professional help.
- It is very important to know your limits, prioritize your tasks, and get used to saying 'no' when necessary.
- Rest is not laziness, it's essential for your mental health.
- Managing your ADHD condition properly is one of the best steps to prevent burnout.
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