Stress
Stress is a common and normal part of life. It’s an important survival mechanism, your body’s way of getting you ready to respond to challenges. But when stress becomes prolonged or feels unmanageable, it can begin to take a toll on both physical and mental health.
When we’re stressed, our brain activates a cascade of chemical responses designed to keep us safe. The brain releases chemicals in our brain which drive us to action but can be overwhelming when we feel that situations are too draining of our energy, or that we do not have the needed skills to deal with the situation.
This includes the release of cortisol and adrenaline, which sharpen focus and prepare the body for action. However, when stress is ongoing, stress can effect the parts of our brain involved in making decisions, which can reduce our ability to learn. It also blocks us from being flexible in trying to achieve our goals, instead leading us to old habits.
What our body is telling us when we feel stressed is that we are in danger. Natural processes then kick in and our thinking and actions are shaped to try and get rid of the danger. This experience is different for every person, but if we cannot get out of the feeling of stress in the long term it causes lots of problems for our health. If this goes on for long enough, or becomes chronic stress, it can narrow our thinking and often pushes us toward familiar patterns or habits, even if they’re not helpful. It can lead to burnout which leaves people exhausted, unmotivated, and more easily frustrated.
Stress and ADHD
ADHD is often broken into different types based on what shows up for people. For people with ADHD research shows they will generally experience lower levels of concentration, motivation, and information processing compared to those who do not have ADHD. In school and work this can mean that people with ADHD generally struggle with balancing the practical and social demands that naturally occur here.
Researchers have found that overall people with ADHD are likely:
- To have higher levels of stress
- To anticipate stress more intensely
- To find it more difficult to relax after the stress has occurred.
The effects of ADHD can make it difficult to problem solve and deal with things in the modern world that are causing us stress. Things like being less likely to plan, to act impulsively and immediately, and having levels of focus and memory go up and down can all make it harder to get through situations causing us stress.
What can be done
Stress and burnout can be overwhelming, but there are steps we can take to recover and think of ways to manage it in future.
Support strategies for managing stress with ADHD include:
- Sleep and Routine: Regular sleep and predictable daily rhythms can help regulate mood and energy.
- Movement: Gentle, consistent exercise supports dopamine production and helps release built-up tension.
- Nutrition: Balanced meals with adequate protein and hydration can stabilise energy and mood.
- Medication Support: For many, prescribed medications are a key part of managing ADHD and reducing stress.
- Mindfulness and Regulation Tools: Breathing exercises, guided meditations, or grounding techniques can help calm the nervous system.
- Prioritising and Planning: Breaking tasks into smaller, manageable parts helps reduce overwhelm.
- Understanding capacity: Find your personal limits to make sure you do not over commit.
- Professional Support: Working with a mental health professional offers tailored guidance and a space to develop sustainable strategies.
Support is available
Stress and ADHD can create a complex web of challenges, but support can make all the difference. Whether you’re feeling stuck in a cycle of burnout or want to build skills to navigate daily demands more effectively, therapy can offer practical tools and compassionate guidance.
If you are thinking of addressing stress in your life, consider working with Aaron to help in dealing with stress and burnout, and finding strategies which can help to manage it in future.
Reach out for a 15-minute enquiry call to explore how this work might support you.