ADHD Overwhelm 😩 How to get out of freeze mode and into action

ADHD overwhelm is a thing, ya'll and if you're one of those people who goes into freeze (or flight) when you get overwhelmed, then I know this video will help you. In my coach training, we learned about the neuroscience of overwhelm and how to bridge the ADHD mind back into focus.

In this video, I share a listener story about ADHD overwhelm at work and walk through how I would coach her out of the situation she's in. I hope it's helpful!

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[krishoward]

This is where I’m at… every part of my day is spent in “overwhelm.” Except at night when I think the next day will be different…

[raytry]

Important lesson to me: "Failure is not the opposite of success. It's part of it."

[anyariv]

"Ambiguity is ADHDer's kryptonight!" OMG! I never heard anyone say that and it is true. I used to have problems with that at work. Whenever there was ambiguous direction in a project I would just freeze, I didn't know what to do at all. My coworker said "just start", and I that made ZERO sense to me. But what happens if you are your own boss and must create fake deadlines and boundaries for yourself? My brain knows I made these constraints up and constantly bipasses them.

[rosewinter]

When this happens to me, i push myself to do one small thing I'm procrastinating. Baby steps, it motivates me.

[francessadler]

I can't tell you how much money I have spent on psychologists trying to explain this problem to them. Spoiler alert: they didn't get it and their advice was useless for me.
Not only did you explain what is happening so well that i guarantee that's my problem, but your sticks is such a good problem solver (at least it sounds that way - ill try it out).
You listed a couple reason for feeling this overwhelm that causes people to get stuck but for me, it's housework and daily living tasks like errands, bills, making appointments etc.
I'm very grateful for this video. Thank you

[nolikeme-infinitestar]

so happy I was led hear...Adhd and Cptsd really interfere with my daily life

[carolsolangyjimenez]

I just went into a 2 week freezing procrastination overwhelmed phase with a mini panick attack

[Shooshie]

When you have managed to “overwhelm” yourself with so many resources that you have no idea if you have signed up for Caren’s email list or not…who am I kidding? “You” is me! 😂

[AnimaOrphei]

Unironically: “Resparklize” is my new favorite word and now a permanent part of my life.

Also, I dig your channel and I swear it feels like you made this video for me. Thank you.

[jonathanberry]

🎯 Key Takeaways for quick navigation:

00:00 😩 *Introduction to ADHD Overwhelm*
- Introduction to the concept of ADHD overwhelm,
- Karen McGill introduces herself as an ADHD coach addressing common feelings of overwhelm,
- Importance of acknowledging feelings of overwhelm in individuals like Emily and providing support.
01:38 🚗 *Overwhelm's Impact and Risk of Burnout*
- Explanation of how prolonged overwhelm can lead to burnout,
- Metaphor of driving a car with the emergency brake on to illustrate the strain of constant overwhelm,
- The danger of not addressing overwhelm leading to burnout.
02:33 📚 *Framework for Addressing Overwhelm*
- Introducing a framework to understand and address overwhelm,
- Importance of clarity on the causes of overwhelm to find solutions,
- The significance of accessing executive function skills to navigate overwhelm effectively.
03:27 🧠 *Nervous System's Role in Overwhelm*
- Explanation of how our nervous system reacts during overwhelm,
- The impact of fight, flight, or freeze responses on accessing executive functions,
- Recognizing and understanding one's nervous system response to address overwhelm effectively.
05:19 📝 *Using the STICKS Framework for Overwhelm*
- Introduction to the STICKS acronym for understanding and addressing overwhelm,
- Breakdown of each letter in the acronym, including State, Thinking, Interest, Clarity, Knowledge, and Structure,
- Emphasis on using the framework as a tool for self-awareness and problem-solving.
06:30 🤔 *Evaluating Emotional and Physical State (STICKS: State)*
- Importance of recognizing one's emotional and physical state during overwhelm,
- Addressing factors like sleep, food, and emotional state as contributors to feeling overwhelmed,
- Strategies to improve emotional regulation through self-awareness.
07:26 💭 *Analyzing Thought Patterns (STICKS: Thinking)*
- Exploration of thought patterns contributing to overwhelm,
- Recognizing limiting beliefs, perfectionism, and negative thought spirals,
- Strategies for neutralizing and reframing thoughts to alleviate overwhelm.
08:37 🎯 *Aligning with Interests (STICKS: Interest)*
- Understanding the role of interest in motivation and task completion,
- Strategies to make tasks more engaging and meaningful,
- Leveraging dopamine and interest-driven approaches to combat overwhelm.
09:31 🕶 *Seeking Clarity in Tasks (STICKS: Clarity)*
- Importance of clarity in defining tasks and expectations,
- Strategies for asking clarifying questions and understanding task objectives,
- Addressing ambiguity as a contributor to overwhelm and seeking clear directives.
11:27 🧰 *Evaluating Skills and Knowledge (STICKS: Knowledge)*
- Assessing one's skills and knowledge in relation to task requirements,
- Encouragement to seek knowledge and resources for skill development,
- Overcoming barriers to task completion through curiosity and learning.
12:49 📅 *Implementing Structure and Boundaries (STICKS: Structure)*
- Emphasis on creating structure through planning, scheduling, and prioritizing,
- Importance of setting boundaries and managing expectations,
- Strategies for organizing tasks, time, and environment to alleviate overwhelm.

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[bakerbrook]

At 54 years old I am finally looking into this. I would move provinces to get away from things. I feel for you Emily. I could have written this exact statement.

[starr.kiillerr]

I really appreciate the approach you have towards encouraging adults with ADHD. I really dislike the infantilization of adults with ADHD and using having a differently wired brain as an excuse to not act like an adult or avoid adult conversations; I feel I can do the thing !! Dare I say all the things !!

[Dreamwithopeneyess]

State - physical & emotional. Get enough sleep, nutrition, exercise, relax and regulate your emotions.
Thinking - is my fear true or am I making assumptions. Take a few deep breaths. Examine your thoughts.
Interest - spark your curiosity. What is the value or benefit of the task. Get a body double.
Clarity - how should things look, what should I do next...
Knowledge - do I have the right skills to follow through, how to get them, ask questions, what could go wrong.
Structure - to-do list for what, when and how long should be done. Set boundaries on what is possible for you.

This gave me a lot of clarity and structure! Thanks, you showed us pure gold :)

[kaymack]

This was great! My son, who is in high school, is having an overwhelming response to trying to organize and accomplish his work. It is so stressful for all of us and disheartening to see him hobbled by executive function issues. He’s such a bright, amazing person whose brain doesn’t easily succeed in this neurotypical world of school. I Can see him already limiting his beliefs of who he thinks he can be. I feel like I need a PhD in psychology to parent this kid.

[Beastly]

Watching this video makes me sink even deeper into my overwhelm. Feeling incapable in every way possible. I'm useless, seemingly can't be helped, and no will to do anything about it. I've been doing therapy, and I just can't make anything happen. I feel despair in everything.

[princesscarlton]

This video made me feel overwhelmed. I couldn’t process all the information. Back to square 1

[dianaholbrook]

Wow! This is why I “froze” when faced with my mom’s cluttered apartment when I had to move her to a nursing home. Never been diagnosed with ADHD but this totally explains why my 2 cousins were able to thankfully swoop in and help me and I was unable to do much. The clutter, the stress, the exhaustion all added up to overwhelm.

[sandrad]

There is one thing that helps me have a change of state or a change of mind, and that is taking what I call a “reset break.” I get up from my desk and go get a cup of coffee, go outside for a 10-minute walk, or walk around the office and look out the window if I can’t take a walk outside. Just getting out of my immediate physical space helps me reset. That’s why I’m so much more productive after lunch. 🙂 I’ve had a complete reset away from the office or wherever I’m working.

[lawontrial]

This is excellent content. I am undiagnosed (can't afford assessment) & currently under a mountain of undone work. I have been struggling and I think the big thinking / anxiety piece is important. It's hard to work well with 'I'm about to get fired' playing in the background. Because my work as backed up, I have found the to-do list itself overwhelming. It usually triggers the freeze - I work from home and am drawn to anything sparkly/ stimulating for a boost, news and current affairs is a big one. This list was helpful though, I feel much calmer now, the first step being stop playing the 'I'm about to be fired' theme song... if I am, I am and worrying isn't going to help. Thank you

[mattjasper]

Glad to find your content! I've found I keep falling back into the freeze, procrastination, making a big decision, overwhelm loop. Thank you for pointing out likely causes and the best way to tackle it!