Yes, ADHD burnout can cause anxiety and it can also worsen preexisting anxiety disorders.
Burnout can create a state of chronic stress and anxiousness. Feelings of being overwhelmed, not doing enough, and not keeping up with tasks can lead to perceived stress and overload, which can manifest as anxiety.
How can ADHD burnout cause anxiety?
Below are some signs of ADHD burnout and how they may unintentionally cause anxiety:
Heightened Stress and Overwhelm
Individuals experiencing ADHD burnout often experience a greater sensitivity to stress and feelings of being easily overwhelmed which could also result in meltdowns.
This is due to differences in how they process stimuli and an impaired ability to filter out irrelevant information.
The constant struggle to manage daily tasks and responsibilities can lead to a state of chronic stress that can manifest as anxiety.
For example, an individual with ADHD may feel easily overwhelmed in a busy environment with multiple stimuli.
They might think “Everything feels too loud, too bright, too much to handle right now.”
Executive Function Deficits
ADHD is characterized by difficulties with executive functions, such as planning, organization, and task initiation.
These difficulties can worsen during burnout, cause chronic stress, and make it challenging to manage daily responsibilities.
The resulting feelings of being overwhelmed, not doing good enough, and not keeping up with tasks can trigger or exacerbate anxiety.
For instance, someone with ADHD might procrastinate on a project, leading to last-minute panic and anxiety.
They might experience task paralysis and think “I can’t start this project even though the deadline is tomorrow.”
Emotional Dysregulation
ADHD can also affect emotional regulation, making it difficult to manage and process feelings. These feelings are exacerbated during burnout.
This can lead to more intense emotional reactions, including anxiety. For example, a person with ADHD may experience intense anxiety when faced with a task that they perceive as difficult.
Masking and Overcompensation
Many individuals with ADHD develop coping mechanisms, such as masking their symptoms to fit in.
This constant effort to appear neurotypical can be exhausting, resulting in burnout, and leading to anxiety about being “found out” or not meeting expectations.
They may also overcompensate by taking on too many tasks and responsibilities, leading to overexertion and burnout.
For example, someone with ADHD may put on a “perfection mask” at work, which contributes to stress and anxiety.
They might feel too exhausted to mask their traits around others but worry about being judged if they don’t mask.
Negative Self-Perception
The accumulation of negative feedback and self-criticism over time can contribute to a fear of failure and feelings of inadequacy.
This can manifest as anxiety in many situations. For example, making a mistake at work can make someone with ADHD feel as if they are “bad” at their job in general and this can cause anxiety about going to work during a burnout.
An individual with ADHD may also fear making mistakes, leading to anxiety when faced with new challenges.
They might be stuck in a perfection cycle of thinking “If I can’t do this perfectly, there’s no point in even trying.”
Hypervigilance and Rumination
Individuals experiencing ADHD burnout may be hypervigilant, constantly on edge, and waiting for something to go wrong.
They may also ruminate on past failures or negative experiences, which can cause a constant state of anxiety.
This can lead to a state of chronic stress. For example, a person with ADHD may constantly rehearse potential bad situations in their mind such as everything thing that could possibly go wrong at their work meeting.
Sleep Disturbances
Many people with ADHD experience sleep problems, such as difficulty falling asleep or staying asleep, especially during burnout.
These sleep disturbances can worsen anxiety symptoms. Lack of sleep can exacerbate anxiety and make it harder to cope with daily stressors.
They might have a lot of racing thoughts that prevent them from sleeping such as thinking about all the things they are falling behind on.
Physiological Impact of Burnout
Burnout has physical consequences, such as fatigue and exhaustion. This physical toll can contribute to feelings of unease and anxiety.
They might experience tightness in the chest, a racing heart, and not being able to sit still or rest at all, which are common signs of anxiety.
The Burnout Cycle
The combination of ADHD and burnout can create a vicious cycle. Increased stress and anxiety can lead to further exhaustion, making it even harder to manage daily life, thus perpetuating the cycle.
Tips for Managing Anxiety During ADHD Burnout
Below are some ways to help with ADHD burnout recovery that are more specific in reducing anxiety:
1. Acknowledge and Accept Burnout:
- Identify your burnout symptoms: Take some time to reflect on how you’re feeling. Are you experiencing emotional exhaustion, cynicism, detachment, or a reduced sense of accomplishment? Recognizing these signs helps validate your experience.
- Challenge self-criticism: ADHD coach Stephanie Antoine emphasizes self-compassion. Instead of blaming yourself for feeling burnt out, acknowledge that it’s a common response to prolonged stress. Treat yourself with the same kindness and understanding you would offer a friend.
- Adjust your expectations: Accept that you might not be able to function at your usual capacity right now. Give yourself permission to slow down, delegate tasks, and say no to things that feel overwhelming.
2. Ground Yourself in the Present:
- Practice the “5-4-3-2-1” method: When anxiety takes over, productivity coach Lynne Edris suggests this grounding technique:
- 5: Look around and name 5 things you see.
- 4: Notice 4 things you can feel with your sense of touch.
- 3: Tune in to 3 sounds you hear.
- 2: Identify 2 things you can smell.
- 1: Become aware of 1 thing you can taste.
- Engage your senses: Mindfulness isn’t just about formal meditation. You can incorporate it into everyday activities. For example, when you’re eating, pay close attention to the flavors, textures, and aromas of your food. When you’re walking, notice the sensations of your feet on the ground and the sights and sounds around you.
3. Prioritize Rest and Sleep:
- Establish a consistent sleep schedule: Go to bed and wake up around the same time each day, even on weekends, to regulate your body’s natural sleep-wake cycle.
- Create a relaxing bedtime routine: An hour or two before bed, wind down with calming activities like taking a warm bath, reading a book, or listening to relaxing music. Avoid screen time during this period.
- Incorporate restorative practices: The Neurodivergent Nurse recommends activities like daydreaming, deep breathing exercises, and spending time in nature to soothe your nervous system.
4. Move Your Body:
- Find activities you enjoy: Exercise doesn’t have to be a chore. Explore different options and find something you genuinely like, whether it’s dancing, swimming, hiking, or playing a sport.
- Start small and gradually increase: If you’re not used to regular exercise, begin with short sessions and gradually increase the duration and intensity.
- Listen to your body: Pay attention to your body’s signals and avoid pushing yourself too hard, especially when you’re feeling burnt out.
- Incorporate mindful movement: Practices like yoga and tai chi combine physical activity with mindfulness, promoting both physical and mental well-being.
5. Externalize Your Thoughts:
- Keep a journal: Write down your thoughts, feelings, and to-do lists. This can help you process emotions, identify patterns, and clear your mind.
- Use a task management system: Explore different tools like to-do list apps, bullet journals, or whiteboards to organize your tasks and reduce mental clutter.
- Try voice memos: If writing feels overwhelming, use voice memos to capture your thoughts and ideas on the go.
6. Set Boundaries:
- Identify your priorities: Determine what truly matters to you and focus your energy on those things. It’s okay to let go of commitments that drain you or don’t align with your values.
- Communicate your needs clearly and assertively: Practice saying “no” without apologizing or over-explaining. Use “I” statements to express your boundaries, such as “I’m not able to take on any new projects right now” or “I need some time to myself this weekend.”
- Be mindful of your social media use: Social media can be a source of comparison and pressure. Consider taking breaks or setting limits on your usage to protect your mental health.
7. Seek Support:
- Reach out to trusted individuals: Don’t hesitate to talk to a friend, family member, or mentor about what you’re going through. Sharing your struggles can provide emotional support and validation.
- Consider professional help: A therapist or ADHD coach can offer specialized guidance and support in managing burnout and anxiety. They can help you develop coping strategies, address underlying issues, and build resilience.
8. Address Underlying Issues:
- Reflect on potential triggers: Are there specific situations, relationships, or experiences that seem to exacerbate your anxiety? Identifying these triggers can help you develop strategies to manage them.
- Consider therapy: If you suspect your anxiety might be linked to past trauma, difficult experiences, or other mental health conditions, therapy can provide a safe space to explore and address those issues.
- Practice self-care: Engage in activities that nourish your mind, body, and soul. This might include spending time in nature, pursuing hobbies, listening to music, or practicing relaxation techniques.
