It is increasingly recognized that both neurotypical and neurodivergent people can experience burnout, but there are important distinctions between the two.
While both ADHD burnout and regular burnout can lead to physical, mental, and emotional exhaustion, they often stem from different causes and present with different patterns of symptoms.
ADHD burnout is specifically linked to the challenges of managing ADHD symptoms, and the constant effort required to function in a world not designed for neurodivergent minds.
Although the term ‘ADHD burnout’ is becoming more widely used, it is not a formal diagnosis. However, burnout is a recognized syndrome with specific symptoms that is often associated with chronic workplace stress.
Is it possible to be experiencing both ADHD burnout and regular burnout?
Yes, it is possible to experience both ADHD burnout and regular burnout. The symptoms of each can overlap, and having ADHD may make an individual more vulnerable to regular burnout due to the challenges of managing ADHD symptoms and the impact of those symptoms on their work.
Below will discuss some of the differences between ADHD burnout and regular burnout:
Differences in Causes
While general burnout is often related to workplace stressors and an imbalance in resources, ADHD burnout stems from the inherent challenges of managing ADHD symptoms.
Causes specific to ADHD burnout can include:
- Executive Function Deficits: ADHD is characterized by deficits in executive functions (EF) such as planning, organizing, time management, and regulating attention. These deficits make it harder to manage daily tasks, leading to increased stress and a higher risk of burnout.
- Masking/Camouflaging: Individuals with ADHD often try to mask or camouflage their ADHD traits to fit in and meet societal expectations. This can include forcing themselves to focus for extended periods, suppressing their natural energy, or pretending to be organized and punctual, which is exhausting and contributes to burnout.
- Emotional Dysregulation: People with ADHD may experience heightened stress and emotional intensity when faced with overwhelming situations, leading to mood swings, impulsivity, and a meltdown/shutdown response. This can deplete coping resources and lead to exhaustion.
- Sensory Sensitivities: Some individuals with ADHD, may experience sensory sensitivities (mainly to noise and light), which can contribute to feelings of overwhelm and burnout.
In comparison, regular burnout may be triggered by increased workload and high demands that can place stress on organizational skills and contribute to high levels of stress. It can also result from chronic exposure to occupational stress that leads to a depletion of coping resources.
While changes in the work environment can trigger both, ADHD burnout is often exacerbated by difficulties in managing time, organization, and emotions. In contrast, general burnout may be more tied to excessive workload and workplace stressors.
Differences in Timing
People with ADHD that is unmanaged or not accommodated for may exhibit burnout-like symptoms from the beginning of their employment. This can be due to the constant effort required to manage their symptoms.
This differs from regular burnout where people may perform well under pressure for some time before starting to exhibit burnout symptoms. Regular burnout typically develops after a period of sustained pressure and stress.
Example:
Andrea has ADHD and has started a new job where she is required to sustain attention and manage her time and multiple responsibilities effectively. She immediately finds this difficult to do and is constantly overwhelmed and frustrated at herself for being unable to do this job easily.
Amy, who does not have ADHD, was hired for the same job as Andrea. While the new job is challenging, she is capable of paying close attention and juggling her responsibilities. Six months into the job, she starts to feel stressed and feels less able to do her job effectively because she is exhausted and needs a long break.
The duration of burnout may also last longer in those with ADHD and these individuals may find themselves stuck in a cycle of burnout where they start with high energy, take on too many tasks, burn out, and then need to recover.
Differences in Signs
ADHD burnout and regular burnout share some signs, but there are key differences illustrated by the below examples:
ADHD burnout example:
A graduate student named Marnie, who has undiagnosed ADHD, is struggling in her STEM program. She's been pushing herself to appear organized, masking her difficulties with attention and time management.
As she experiences burnout, Marnie's ADHD symptoms worsen. She becomes incredibly inattentive, struggles with focus, and is frequently overwhelmed by tasks. Her emotions become more intense, leading to mood swings and increased irritability.
Marnie starts avoiding social engagements, experiencing a shutdown response and feeling deeply inadequate, despite still being interested in her research.
How it feels: Marnie experiences her brain as "overheated" and feels like her struggles are both cognitive and emotional. She may feel that her feelings are disconnected from her work.
Signs of ADHD burnout:
- Worsening ADHD symptoms: Intensified inattention and disorganization.
- Increased emotional reactivity and mood swings.
- Masking fatigue and a need to overcompensate for ADHD traits.
- Feelings of being overwhelmed, followed by a shutdown response.
- A sense of deep inadequacy related to task completion.
- Internal struggles that seem to go beyond just workload.
These signs may be intensified for someone like Marnie who has undiagnosed ADHD (or is unaware of ADHD) because, with a lack of understanding of what causes the struggles, burnouts can be more frequent. It might also be misinterpreted as experiencing signs of depression.
Regular burnout example:
A graduate student, Jamie, without ADHD, is also struggling in their demanding STEM program. Jamie has been consistently working long hours to meet deadlines, with little time for rest or relaxation.
Jamie experiences constant physical and emotional exhaustion and struggles to concentrate and process complex material, displaying cognitive weariness.
They become cynical, lose interest in their work, and begin to have sleep difficulties, also displaying a change in behaviour, such as skipping classes.
How it feels: Jamie feels like they're running on fumes, emotionally detached from their work, with a sense of ineffectiveness and dread.
Signs of regular burnout:
- Physical and emotional exhaustion that is primarily work-related.
- Cognitive weariness, with difficulties concentrating.
- Detachment and cynicism towards work and studies.
- Change in behavior, such as neglecting responsibilities.
- Reduced professional efficacy, with a feeling of being ineffective.
- Sleep issues and feelings of dread.
“…in burnout what we see is different from neurotypicals is that they may still look like quite hyperactive, quite restless. While in neurotypicals we find a burnout tends to slow people down.”
Dr Floriana Reinikis, a Clinical Psychologist specialising in neurodivergence.
Recovery strategy Differences
While both ADHD and regular burnout recovery benefit from stress reduction, ADHD burnout recovery strategies must address underlying ADHD traits and masking, whereas regular burnout focuses on workplace stressors and resource imbalances.
ADHD Burnout Recovery Strategies
Below are some key strategies:
- Unmasking Neurodiversity: This involves allowing oneself to take breaks when needed, expressing thoughts and feelings honestly, and pursuing interests without fear of judgment. It means embracing natural energy levels and working styles, even if unconventional. The goal is to reduce the cognitive and emotional load of constantly trying to appear neurotypical.
- Prioritizing and Planning: This involves implementing strategies to cope with executive function deficits. E.g., breaking down large tasks, using planners, minimizing distractions, and setting realistic deadlines.
- Regular Breaks and Rest: It is important to incorporate intentional gaps in the day and frequent breaks to avoid overstimulation and maintain focus. This involves scheduling downtime and restorative activities such as spending time with pets, engaging in hobbies, or pursuing personal interests.
- Seeking Accommodations: Students with ADHD may need accommodations such as extended time for assignments, help with reading scientific articles, or variations in advising practices and communication styles. In a workplace, it is important to identify needs and seek workplace accommodations to improve productivity and well-being.
- Social Support: Utilizing social settings, such as body doubles or peer support can be useful for maintaining motivation. Support from colleagues, family and friends is also helpful for preventing isolation.
Regular Burnout Recovery Strategies
Below are some key strategies:
- Reducing Workload: This involves setting realistic limits and avoiding overcommitment. It also includes taking time off to recharge and recover from exhaustion.
- Seeking Support: This involves seeking help from friends, family, or professionals, such as therapists. This support is important for processing emotions and reducing the feeling of isolation.
- Rest and Downtime: This includes actively taking time for rest and engaging in activities that promote relaxation and well-being, outside of work. It could also include taking a break from digital distractions.
- Workplace Changes: This includes identifying stressors and working towards implementing necessary changes to the work environment to reduce their impact. This might include asking for a more clearly defined role, or requesting more structure at work.
Key difference: While both types of burnout require similar strategies such as rest and stress reduction, ADHD burnout recovery must address the unique challenges of managing ADHD symptoms and the need to unmask, whilst regular burnout needs to address workplace issues and the imbalance of resources with work demands.
References
Tenev, V. (2024). Undiagnosed ADHD and Burnout Syndrome–is Untreated ADHD A Risk Factor for Burnout Syndrome. Inf J Neuropsy Beh Sci, 5(1), 1-2.
Turjeman-Levi, Y., Itzchakov, G., & Engel-Yeger, B. (2024). Executive function deficits mediate the relationship between employees’ ADHD and job burnout. AIMS Public Health, 11(1), 294. https://doi.org/10.3934/publichealth.2024015
