Is ADHD Burnout a Thing?
Have you hit burnout and ADHD is only making it worse?
Are you feeling overwhelmed, stressed, and exhausted at work? Are you struggling to keep up with the demands in your life job due to your ADHD?
If you’ve from highly passionate and motivated to apathetic and disengaged then you’re probably experiencing burnout. If so, you're not alone. Many young adults and mid-career professionals are experiencing ADHD burnout. But, there are ways to recover from ADHD burnout and find renewed passion, purpose and balance in your life and career.
How Common is ADHD Burnout: By the Numbers
Up to 93% of adults with ADHD experience Burnout symptoms (ADDA, 2021) compared to only 30% of the general population (AIS, 2019).
The risk of burnout is over 50% higher for people with ADHD.(Kawa, Pisula & Merta, 2021)
Burnout costs employers up to $300 billion annually in lost productivity and healthcare costs. (Harvard Business Review).
Burnout can make people 200% more likely to become depressed, with the risk of suicide quadrupling by 400% (World Health Organization, 2019).
Having ADHD myself, I get it.
My name is Scott Treas, and I’m a trained therapist and career coach who helps people design happy, healthy, and successful lives.
In this article, we will dive deep into the topic of ADHD burnout. By the end, you’ll have a better understanding of what ADHD Burnout is, its causes, and its affects for adults with ADD. Most importantly, we will cover actionable strategies to recover from burnout. So whether you're struggling with ADHD burnout yourself or looking to support someone who is, this article will provide valuable insights to help you overcome this challenge and thrive in your career and relationships.
ADHD vs Burnout
Before we dive into the topic of ADHD burnout, let's first clarify what ADHD is and how it relates to burnout.
What is ADHD?
ADHD, Attention-Deficit/Hyperactivity Disorder, is a common condition that makes it difficult for people to regulate their attention, energy, emotions, and behavior. More than just a self-control issue, Adult ADD is a neurological disorder that involves differences in brain structure and function, particularly in areas related to focus, impulse control, and executive functioning. ADHD can impact various aspects of our lives, including work, relationships, and overall well-being.
What is Burnout?
Burnout is a syndrome (it has multiple symptoms and unclear causes) and is understood as a state of exhaustion, disengagement, and inefficacy resulting from chronic stress and frustration that builds over time.
What Causes Burnout?
Chronic stress is our internal reaction to external forces, such as pressure, stimulus, or situations, that affect our current state and trajectory. Stress is the body's natural response to prepare us for action. However, when stress becomes chronic, it can lead to a variety of negative physical and emotional outcomes.
Frustration, on the other hand, is our lack of power or ability to change a situation or achieve a desired outcome. This can lead to negative emotional responses to our perceived ineffectiveness and powerlessness. This is a common trigger for burnout and can be particularly challenging for individuals with ADHD.
3 Contributors of Burnout
According to the World Health Organization (WHO, 2021) burnout is categorized by three dimensions: feelings of energy depletion or exhaustion, increased mental distance from or feelings of negativism or cynicism, and reduced personal and professional efficacy. While the WHO defines burnout as an occupational phenomenon, not a medical condition, it is widely recognized that burnout can occur in other areas of life, such as caregiving or school. By understanding the different components of burnout one can take steps towards burnout prevention and recovery.
EXHAUSTION: The depletion of mental, emotional, and physical energy, and capacity.
Brain Fog: Decreased cognitive ability including difficulty thinking, concentrating, and planning.
Compassion Fatigue: Emotionally and relationally drained.
Energy Depletion: Feeling worn out, tired, and lacking motivation.
NEGATIVE-DISENGAGEMENT: The development of negative attitudes, emotions, and behaviors towards oneself, others, and work
Cynicism: A negative and pessimistic attitude towards work and others.
Depersonalization: A sense of disconnection from oneself, others, or the environment, resulting in a feeling of being emotionally distant, apathetic or “numb”.
Detachment: Withdrawal and avoidance from work, hobbies, and social interactions.
INEFFICACY: Feeling of incompetence, lack of achievement, and low productivity.
Unproductive: Not being able to complete tasks or achieve goals efficiently.
Ineffective: Feeling that one's efforts are not making a difference or not having the desired outcome.
Helplessness: Feeling powerless and unable to change the situation or improve one's work performance.
So what is ADHD Burnout?
Simply put, ADHD burnout is the result of unmanaged stress and frustration from a lack of control and progress that individuals with ADHD may experience.
Have you ever seen a car doing a burnout?
This is similar to how we experience burnout too. The wheels spin furiously, creating a cloud of smoke, but the car doesn't move forward. Chronic stress is the spinning wheels, but the friction comes from the lack of movement, resulting in burnout.
The biggest misunderstanding of burnout is the belief that it's caused by stress. The goal for burnout recovery isn’t to simply remove stress by taking a vacation or being less passionate. The goal is to increase our agency and efficacy in our personal and professional life. If our wheels are spinning and our car is moving, we’re not in burnout but in flow.
6 Early Warning Signs of ADHD Burnout
Unproductive: When you find yourself unable to accomplish anything on your to-do list, even the simplest of tasks, it could be a sign of ADHD burnout.
Unmotivated: You might have difficulty feeling motivated to do anything, even things you normally enjoy.
Difficulty getting started: Starting a task can feel like an insurmountable obstacle, even if it's something you know you need to do.
Poor time management: You might find yourself struggling to manage your time effectively, feeling like there aren't enough hours in the day to accomplish everything you need to do.
Lack of follow-through: Starting something but not being able to finish it can be a sign of burnout.
Chronic procrastination: Putting things off until the last minute and then feeling overwhelmed by the amount of work to do can be a sign of burnout.
What Does ADHD Burnout Feel Like?
Now that we've gone through the early warning signs of ADHD burnout, let's take a look at what it actually feels like. These symptoms are the result of prolonged burnout and can be both emotional and physical symptoms of ADHD burnout.
8 ADHD Burnout Symptoms:
Overwhelmed: Feeling like you have too much on your plate and are unable to keep up with everything.
Frustrated: Feeling irritable and easily annoyed, especially when things don't go as planned.
Exhaustion: Feeling physically and mentally drained, even after getting a good night's sleep.
Brain Fog: Difficulty concentrating and remembering things, feeling mentally foggy or like your thoughts are jumbled.
Disengaged: Feeling disconnected from others and uninterested in things you used to enjoy.
Apathetic: Feeling indifferent or lacking motivation, even in situations where you would normally feel excited or engaged.
Pointless: Feeling like your efforts aren't making a difference, and that your work is pointless.
Victim Mindset: Feeling like you are constantly being victimized by your ADHD, and that you have no control over your life or circumstances.
The Cause of ADHD Burnout
Does ADHD Cause Burnout?
Are you now wondering ‘What Causes ADHD Burnout?’
ADHD makes it difficult for people to regulate themselves and their environment which increases stress, frustration, and helplessness. A lack of productivity and difficulty prioritizing, organizing, and focusing makes people feel unable to control their own lives and accomplish their goals. Over time, this chronic sense of inefficacy and lack of control can contribute to burnout.
THE ADHD BURNOUT CYCLE
Understanding the cycle of ADHD burnout can provide insight into the causes and manifestations of burnout in individuals with ADHD. This cycle can be broken down into five phases: the Honeymoon phase, the Stress phase, the Grind phase, the Strain phase, and the Burnout phase.
Honeymoon Phase: Characterized by hyper-focus and high productivity, where individuals with ADHD are able to focus intently on a task they find interesting or stimulating.
Stress Phase: This begins when individuals with ADHD encounter job/work stressors, which can trigger feelings of being overwhelmed, as well as feelings of boredom or monotony. These stressors can exacerbate ADHD symptoms, leading to decreased productivity and increased distraction.
Grind Phase: In an effort to keep up with the increasing demands of work or life, individuals with ADHD may push themselves too hard, neglecting self-care and rest, leading to a simultaneous decrease in productivity and an increase in pressure and demand.
Strain Phase: As demands continue to mount, individuals with ADHD may start to experience burnout symptoms such as exhaustion, cynicism, and a reduced sense of accomplishment.
Burnout Phase: The final phase of the cycle, where individuals with ADHD experience a total breakdown in their ability to function and cope with daily life. This phase is marked by intense feelings of hopelessness, detachment, and a loss of interest in activities once found enjoyable.
The Impact of ADHD Burnout
ADHD burnout is a significant issue that can have profound impacts on multiple aspects of one's life. If left unaddressed, it can lead to severe consequences in relationships, work, and health. The feeling of exhaustion, frustration, and hopelessness can quickly spiral into a cycle of underperformance and procrastination, leading to missed deadlines, failed projects, and damaged relationships. In the following sections, we'll explore the impact of ADHD burnout on three crucial areas of one's life: relationships, career, and health. It's crucial to recognize the signs and symptoms of ADHD burnout to take appropriate action before it's too late.
ADHD burnout and relationships
Burnout can have a significant impact on personal relationships, including those with friends, family, and romantic partners. When you're experiencing burnout, you may find it difficult to engage with others, communicate effectively, or maintain boundaries. This can lead to misunderstandings, conflicts, and feelings of isolation and disconnection.
For individuals with ADHD, burnout can be particularly challenging because of the potential impact on executive functioning skills, including emotional regulation and impulse control. These skills are crucial for building and maintaining healthy relationships, and burnout can make it harder to manage them effectively.
ADHD burnout at work
Burnout can also have a significant impact on work performance and productivity. When you're experiencing burnout, you may find it difficult to concentrate, complete tasks on time, or maintain a high level of engagement and motivation. This can lead to decreased job satisfaction, increased stress, and even job loss or career stagnation.
For individuals with ADHD, burnout can be particularly challenging because of the potential impact on executive functioning skills, including time management, organization, and prioritization. These skills are crucial for success in the workplace, and burnout can make it harder to manage them effectively.
ADHD burnout and health
Finally, burnout can have serious consequences for your physical and mental health. Chronic stress and exhaustion can increase the risk of a range of health problems, including heart disease, high blood pressure, and depression. Additionally, burnout can exacerbate existing ADHD symptoms, including impulsivity and distractibility.
For individuals with ADHD, burnout can be particularly challenging because of the potential impact on self-care practices, including exercise, sleep, and healthy eating. Burnout can make it harder to prioritize these activities and maintain a healthy lifestyle, which can further exacerbate the impact of burnout on overall health and well-being
Is it really ADHD Burnout?
It can sometimes be challenging to distinguish between ADHD-related burnout and other conditions with similar symptoms. Two common conditions that may overlap with ADHD burnout are depression and anxiety. Additionally, some people may mistake ADHD burnout for laziness or lack of motivation. In this section, we will explore these overlaps and differences in more detail to help clarify the nature of ADHD burnout and provide a clearer understanding of its unique characteristics. By understanding these distinctions, individuals with ADHD can more accurately identify and address their symptoms, leading to more effective treatment and a better quality of life.
ADHD Burnout vs Depression
Depression and ADHD burnout share some similar symptoms, such as fatigue, lack of motivation, and difficulty concentrating. This overlap can make it challenging to distinguish between the two conditions. However, it's essential to understand the key differences to provide appropriate treatment. Depression is a mood disorder characterized by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in activities. In contrast, ADHD burnout is related to frustration and a sense of inefficacy, and lack of control over one's situation. While both conditions can result in similar symptoms, ADHD burnout tends to be more situational and tied to a specific event, such as a challenging project or period of high stress. Depression, on the other hand, can persist for weeks or even months and is not necessarily tied to a specific event. Additionally, ADHD burnout tends to improve with changes in the environment or task, while depression may require more extensive treatment, such as therapy or medication.
ADHD Burnout vs Anxiety
ADHD burnout can share some symptoms with anxiety, such as restlessness, irritability, and difficulty concentrating. Anxiety can also cause physical symptoms like sweating, heart palpitations, and shortness of breath, which may not be present in ADHD burnout. However, there are also some key differences between ADHD burnout and anxiety. ADHD burnout is typically characterized by a sense of frustration and lack of control over one's life, while anxiety is often accompanied by a sense of worry and fear about the future. In ADHD burnout, the individual may feel overwhelmed by their responsibilities and struggle to complete tasks, while in anxiety, the individual may experience excessive fear or worry that interferes with their daily life. Overall, while there is some overlap between ADHD burnout and anxiety, it is important to differentiate between the two in order to provide the most effective treatment.
ADHD Burnout vs Laziness
It is important to note that ADHD burnout is not the same as laziness. While both may involve feelings of exhaustion or lack of motivation, laziness is typically a conscious decision to avoid doing something that requires effort or is deemed unpleasant. In contrast, ADHD burnout is a result of chronic stress and frustration from the inability to accomplish tasks despite putting in the effort. ADHD burnout can also involve physical symptoms such as headaches or muscle tension, while laziness does not typically cause such symptoms. Additionally, individuals experiencing ADHD burnout often have the desire to be productive and achieve their goals but are hindered by their ADHD symptoms, whereas laziness may be a result of a lack of motivation or interest in the task at hand. Therefore, it is important to differentiate between ADHD burnout and laziness to ensure individuals with ADHD receive the proper support and resources to manage their symptoms
Navigating ADHD Burnout
ADHD Burnout Recovery
Even with the best prevention efforts, burnout can still happen. Now, we will focus on what to do if you're currently experiencing ADHD burnout. It's important to remember that recovery from burnout is possible, and it starts with making changes in three key areas: yourself, your environment or situation, and your career. By addressing these areas and making intentional changes, you can begin the recovery process and move towards a more balanced and fulfilling life.
Work on Yourself
The first area of change, changing yourself, is all about addressing the internal factors that may be contributing to your burnout. This includes understanding the symptoms and signs of burnout, creating a self-care routine and prioritizing self-care activities, practicing mindfulness and relaxation techniques, and getting professional help if needed, such as therapy or coaching. By focusing on these aspects of your life, you can begin to heal and recover from burnout.
Manage your ADHD Burnout symptoms:
Recognize and acknowledge the burnout by identifying the signs/symptoms and accepting what you are experiencing
Seek professional help if needed, such as therapy or coaching, to develop personalized strategies for managing ADHD and/or burnout symptoms
Establish routines and structure in your daily life to help manage time and stay organized.
Join a support group for individuals with ADHD to connect with others who understand what you're going through
Become more effective/efficient:
Break tasks down into smaller, manageable steps to make them less overwhelming.
Prioritize tasks based on importance and deadline, and tackle them one at a time.
Take breaks when needed to avoid burnout and maintain focus.
Use tools like calendars, timers, and task lists to help manage your day-to-day responsibilities.
Practice self-care:
Get enough sleep, exercise regularly, and eat a healthy diet.
Engage in activities that bring you joy and help you relax, such as meditation, yoga, or hobbies.
Take time off when needed to recharge and avoid burnout.
Practice mindfulness and relaxation techniques to reduce stress and improve focus
Influence Your Environment or Situation
The second area of change, changing your environment/situation, involves setting boundaries and advocating for yourself in your personal and professional relationships. This means communicating your needs and boundaries with friends, family, and colleagues, setting healthy boundaries and learning to say no, advocating for adjustments or accommodations in your workplace or school, and taking a break or sabbatical to recharge and recover. By addressing the external factors that may be contributing to your burnout, you can create a more supportive and sustainable environment for yourself.
Communicate Your Needs
Inform managers and coworkers about your ADHD diagnosis and how it affects you.
Letting others know what you need to function at your best is key
State your preferences specifically, whether that be specific tools or a quiet space
Set Healthy Boundaries
Learn when to say “yes” and “no,” so you can not be overcommitted.
Set limits, especially around your technology use, such as off your phone during meals or before bed and not checking email from home.
Take regular breaks throughout the day; go on a walk, stretch, or talk with a coworker.
Advocate for Yourself
Seek necessary accommodations in your workplace or school that can help you be successful
Try flexible work hours, remote work, or adjust deadlines
Adjust your workload and delegate tasks
Change Your Career
The third and final area of change is around our occupations. Though the most drastic, it is sometimes necessary to leave our job or shift our career path for a full recovery from burnout. There are three steps you can take to make this career transition.
Assess Your Job and Current Situation
Identify stressors, triggers, and frustrations.
Consider the work you enjoy and the tasks you're engaged in.
Examine what work means to you and the significance that you want your career to play in your life.
Explore Future Possibilities
Explore your values, purpose, and aspirations; create personal and professional goals.
Identify strengths and knowledge and expertise to find a job that aligns with them.
Research career options online, through informational interviews, or via guidance from a career counselor or coach.
Create a Life and Career Plan
Building new skills can be beneficial in transitioning to a new career.
Network and connections in your field can be critical in growing your career. Attend networking events, join professional associations, and seek out mentors in a new field to gain insight and build relationships.
Create a strategic plan for transitioning to a new job or career path.
Recap
In conclusion, burnout is a common experience for individuals with ADHD, and it can have a significant impact on their daily lives. However, by understanding the symptoms of burnout and implementing strategies to prevent and manage it, individuals with ADHD can improve their overall well-being and quality of life.
By prioritizing self-care, practicing mindfulness and relaxation techniques, and seeking professional help when needed, individuals with ADHD can recover from burnout and prevent it from happening in the future. Additionally, by setting healthy boundaries, advocating for accommodations in their workplace or school, and considering a change in job or career, individuals with ADHD can better manage their symptoms and reduce the likelihood of burnout.
It is important to remember that recovering from burnout takes time, patience, and support. With the right tools and strategies, however, individuals with ADHD can regain their energy, motivation, and focus and live a more fulfilling life.
References
American Institute of Stress. (2019). Workplace Stress Survey. https://www.stress.org/workplace-stress-survey-2019
Attention Deficit Disorder Association (ADDA). (2020). ADDA Adult ADHD Burnout Survey. https://add.org/adda-adult-adhd-burnout-survey/
Kawa, R., Pisula, E., & Merta, D. (2021). Burnout in individuals with ADHD: a systematic review and meta-analysis. Journal of Occupational Health Psychology, 26(1), 40–53. https://doi.org/10.1037/ocp0000275
World Health Organization. (2021). ICD-11 for Mortality and Morbidity Statistics. Retrieved September 25, 2021, from https://icd.who.int/browse11/l-m/en#/http://id.who.int/icd/entity/129180281W
World Health Organization. (2019). Burn-out an "occupational phenomenon": International Classification of Diseases. Retrieved from https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases.
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