As summer fades and autumn approaches, many of us with ADHD feel a bit uneasy. The end of summer often signals the start of a new school year or a shift in routines, which can be particularly challenging for those who thrive on structure or struggle without it. Changes in weather, shorter daylight hours, and increased responsibilities can all contribute to feelings of overwhelm.
In a recent webinar, we explored practical tools and strategies to help ADHDers transition into autumn smoothly. Here’s a summary of the key takeaways:
Understanding Overwhelm
Overwhelm is a natural reaction to excessive stimuli, pressure, or overstimulation. It’s your body’s way of signaling that you’re approaching your limits.
It’s important to recognize that overwhelm doesn’t mean you’re failing. It’s a temporary state, not a reflection of your capabilities.
Identifying Triggers
We discussed four main types of triggers: environmental, emotional, physical, and task-related.
• Environmental triggers might include cluttered spaces or noisy environments.
• Emotional triggers could be feelings of being misunderstood or undervalued.
• Physical triggers might be related to lack of sleep or health issues.
• Task-related triggers could involve overwhelming to-do lists or procrastination.
Keeping a trigger journal can help you identify patterns and better understand what causes your overwhelm. This awareness is the first step in managing it effectively.
Implementing Routines
Establishing a consistent routine is key to preventing overwhelm. Start small by incorporating one essential task into your morning routine.
Use visual reminders, such as sticky notes or phone alerts, to help you remember to complete these tasks. Over time, these small actions can build into a more structured and manageable day.
Using “If-Then” Planning
“If-Then” planning helps you anticipate challenges and create a backup plan. For example, if your goal is to avoid sugar in the morning, your plan might be: “If I consume sugar, then I won’t have dessert after dinner.”
This method can be applied to various aspects of your life, helping you stay on track even when things don’t go as planned.
Taking Breaks
Regular breaks throughout the day are essential for recharging and preventing burnout. Create a “break menu” with different types of breaks based on your needs—a short walk, a quick stretch, or a moment of deep breathing.
Active rest is crucial. Engage in activities that are relaxing but still keep you moving, like a gentle walk or light stretching.
Grounding Techniques
When overwhelmed, grounding yourself can help you regain focus. Techniques like deep breathing, spending time outdoors, or engaging in sensory activities (like feeling the grass under your feet) can bring you back to the present moment and reduce stress.
Establishing Boundaries
Boundaries are crucial in maintaining your calm and flexibility. Clear communication about your needs and limits, especially with family or colleagues, can prevent unnecessary stress and overwhelm.
As we move into the autumn season, remember these strategies are tools to experiment with and adapt to your unique needs. The goal isn’t to eliminate overwhelm completely—that’s not realistic. Instead, it’s about managing it effectively and creating a life that supports your well-being. If you find yourself struggling, reach out to your ADHD coach or support system for guidance. You don’t have to navigate this transition alone.
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