Burnout and meltdowns are common in people with ADHD and share some similarities which may make it hard to determine which one is being experienced. However, ADHD burnout is a long-term state of exhaustion from chronic stress, while meltdowns are acute, intense emotional reactions.
Burnout manifests as detachment and low motivation; meltdowns as loss of emotional control.
It is important to distinguish them because burnout requires long-term strategies and meltdowns require immediate de-escalation and a safe space.
This article will discuss some of the key similarities and differences between ADHD burnout and meltdowns.
Similarities between ADHD burnout and meltdowns
Below are some of the main similarities between ADHD burnout and meltdowns:
Shared Experiences of Emotional Dysregulation
Both ADHD burnout and meltdowns are linked to the core challenge of emotional dysregulation common in individuals with ADHD.
This can manifest in different ways, but both meltdowns and burnout can be seen as results of the difficulties in managing emotional responses.
For instance, someone experiencing burnout may describe feeling emotionally depleted, as if they have nothing left to give.
This can be seen as an emotional experience linked to dysregulation, where they are struggling to cope with their feelings.
Similarly, someone having a meltdown may experience an overwhelming flood of intense emotions like anger, frustration, or sadness, which they struggle to manage or control.
Experiences of Overwhelm
Both burnout and meltdowns involve a sense of being overwhelmed. Burnout often involves a chronic sense of being overwhelmed by the constant demands of managing daily life with ADHD.
It’s as if the individual is constantly battling against a tide of tasks, responsibilities, and sensory input that their brain struggles to process.
One person described this as “trying to cram everything in” and then “fizzling out.” This reflects an ongoing state of overwhelm and anxiety.
Meltdowns involve a more sudden and acute feeling of overwhelm, where an individual can feel completely consumed by their emotions.
It can feel as if one is unable to think clearly or make rational choices as the intensity of their feelings takes over.
The Role of Triggers
While burnout tends to develop gradually, and meltdowns can appear more sudden, both can be triggered by similar factors, such as overstimulation, the build-up of stress, and the demands of masking.
For instance, sensory overload in a busy office could lead to someone experiencing a meltdown. The same kind of environment, if experienced constantly, might lead to an individual feeling burnt out.
Masking ADHD symptoms to fit in can create a lot of stress, which can contribute to both burnout and meltdowns.
As one person put it, they were “running and burning” while on the outside everything looked okay. This highlights how the pressure of masking can contribute to both kinds of experience.
The Impact of ADHD Symptoms
The core symptoms of ADHD, such as inattention, impulsivity, and difficulties with executive function, play a significant role in both burnout and meltdowns.
A person with ADHD might experience burnout because they struggle with time management, which leads to overcommitment, increased stress, and eventually exhaustion.
Executive function deficits can make it very difficult to start and complete tasks, leading to chronic stress.
Similarly, the impulsivity associated with ADHD may cause someone to react intensely in a situation, triggering a meltdown. They might struggle to pause before expressing an emotion, leading to an outburst.
Intense Emotional Experiences
Both ADHD burnout and meltdowns are characterized by intense emotional experiences.
Burnout can feel like a deep emotional drain, with an individual feeling detached, apathetic, and lacking motivation.
As one person described, “I just spend a lot of time in this space of being reactive instead of being responsive.” This illustrates the emotional detachment that can come with burnout.
Meltdowns are defined by an immediate and overwhelming loss of emotional control. Individuals might experience a surge of intense emotion that can feel uncontrollable.
Misunderstandings from Others
Both burnout and meltdowns can be easily misunderstood by those who do not experience them. They might be misconstrued as character flaws, laziness, or a form of depression.
For example, someone experiencing burnout might be seen as unmotivated or unproductive at work, without an understanding of the underlying exhaustion that is causing these behaviors.
Similarly, a meltdown could be seen as an overreaction or a tantrum, rather than as a genuine expression of emotional dysregulation, causing the individual to feel ashamed.
The Link to Stress
Stress is a significant factor in both burnout and meltdowns. Burnout is often the result of chronic stress from the continuous effort to manage ADHD symptoms.
The constant stress of trying to keep up with expectations that are not suited to a neurodivergent brain leads to depletion.
Meltdowns can be triggered by stressful events or a build-up of pressure. Even seemingly small triggers can cause a meltdown when an individual is already under a lot of pressure.
Overlap with Depression
Both ADHD burnout and meltdowns can share similar symptoms with depression, such as sadness, irritability, and a lack of motivation.
It can be difficult to distinguish between them, and it is worth noting that they are different experiences.
However, it is important to recognize that both burnout and meltdowns can occur without an individual experiencing depression.
Differences between ADHD burnout and meltdowns
Below are some of the key differences between ADHD burnout and meltdowns:
Duration and Onset
ADHD burnout is generally a long-term state that develops gradually over time and is cyclical. It’s often the result of prolonged, chronic stress and the accumulation of the challenges of living with ADHD.
One person describes it as “running on overdrive 24/7” until the brain and body are “tapped out”.
ADHD meltdowns, on the other hand, are acute, intense emotional reactions that tend to have a more sudden onset. They can be triggered by a specific event or a build-up of stressors, but they are typically more immediate and short-lived than burnout.
One person described a meltdown as “like the tension builds in my body quickly and then I’ll erupt.”
Nature of the Experience
Burnout is often characterized by a sense of exhaustion, depletion, and detachment. It can manifest as physical, mental, and emotional fatigue.
People experiencing burnout may feel a lack of motivation, cynicism, and a sense of inefficacy.
One individual noted that burnout made them feel “like I can’t breathe” and that they ended up “just doing nothing because I just can’t cope with it anymore.” Another described it as feeling “completely fried.”
Meltdowns are marked by a loss of emotional control. During a meltdown, a person might experience intense emotional outbursts, such as crying, irritability, anger, or self-harm.
Some people may become nonverbal or withdraw. One source stated that “a full meltdown means I’m sobbing, practically 0 capacity to make any decisions. I’m nonverbal except with a handful of safe people.”
Underlying Mechanisms
Burnout is often associated with chronic stress related to managing ADHD symptoms, masking, and the demands of living in a world not designed for neurodivergent brains.
It can be seen as a consequence of the prolonged effort required to navigate daily life. One person described the constant demands of living with ADHD as “like running a marathon while juggling flaming torches.”
Meltdowns are primarily driven by emotional dysregulation, a core symptom of ADHD, and can be triggered by being overwhelmed, overstimulated, or by a perceived injustice or failure.
One explanation is that people with ADHD have “a lower frustration tolerance” due to these emotional regulation challenges.
One person described how during a meltdown “it can feel like the emotional highway of your brain has direct access to your body, whereas neurotypical people have someone minding that highway with a little toll gate.”
Manifestations
Burnout can lead to a state of detachment and apathy, where an individual may feel like they’re simply going through the motions. It can result in lowered productivity, poor performance, and a sense of being emotionally drained.
Meltdowns are characterized by a more overt expression of intense emotions, which may include crying, yelling, throwing things, or withdrawing.
Recovery
Recovering from burnout is a gradual process that requires long-term changes such as reducing commitments, setting boundaries, incorporating more rest, and addressing underlying stressors.
Meltdowns, while intense, are generally shorter in duration, and recovery often involves removing oneself from the triggering situation and taking a break to calm down.
One person explained that if they could “get out of there immediately and chill for an hour, I go back to normal”, indicating a faster recovery compared to burnout.
Can ADHD burnouts trigger meltdowns?
ADHD burnout can increase the likelihood of meltdowns due to the chronic stress and depleted resources that come with it.
The exhaustion and emotional dysregulation of burnout make it harder to manage overstimulation, which can trigger meltdowns
How to Identify What You’re Experiencing: Reflective Questions
Consider the following questions carefully and note which experience your answers align with more closely:
- How quickly did this state develop? [Gradual development over weeks = Burnout | Sudden onset = Meltdown]
- How would you describe your emotional state right now? [Feeling empty and detached = Burnout | Intense overwhelming emotions = Meltdown]
- Can you identify what triggered how you’re feeling? [Multiple ongoing stressors = Burnout | Specific trigger or final straw = Meltdown]
- How is your energy level? [Deep exhaustion and inability to engage = Burnout | Intense energy or agitation = Meltdown]
- What would help you feel better right now? [Need for long-term lifestyle changes = Burnout | Need for immediate escape or safe space = Meltdown]
- How long do these feelings typically last? [Days or weeks = Burnout | Minutes to hours = Meltdown]
- How is your ability to think clearly and make decisions? [General mental fog and difficulty starting tasks = Burnout | Complete overwhelm and potential inability to speak = Meltdown]
- What happens to your usual coping strategies during this time? [They feel ineffective or too demanding = Burnout | Unable to access or implement them = Meltdown]
Remember:
- You might experience both burnout and meltdown simultaneously
- Your experiences might have elements of both
- These questions are meant to help you understand your needs, not to diagnose yourself
- If you’re consistently struggling, consider reaching out to a mental health professional who specializes in ADHD
