How to heal burnout when you have ADHD! SAVE
I was diagnosed with ADHD Inattentive at 27 & honestly I was relieved! So much clarity came once a had a word for what I couldn’t articulate! My natural passion for wellness helped find the tools to help support my needs.
🫥: I establish a routine that works for me. Particularly an evening routine to set up an successful morning routine. I always remind myself that its okay to adjust if I’m not feeling it for some reason. Sometimes the same routine can last for months or just change after two weeks. It just depends on life.
🫥: I say “No” or put my foot down with a lot of things but more particularly with my family. I refuse to take on extra responsibilities, I moved farther away, i make myself less available to contact. This is because of parentification/trauma but it also has a very negative effect on my ADHD via overstimulation. The more “selfish” I am. The more regulated I am. Period.
🫥: My fave self care practices are baths and solo picnics. Where I enjoy stretching/yoga/chi gong, journaling, meditation and yummy foods of my choice as well. The more time I have alone to recharge the better sense I can make of all the various levels of noise in my life. Nature is a bug supporter of that.
🫥: I surprisingly have a created a great team of people to help support my needs. That know my symptoms and can gently point out or redirect me when needed. They are a make up of friends and professionals such as my mentor, therapist and spiritual advisor. I highly recommend getting all three in your life.
🫥: I adjust my workload by being cognizant of my mood for the day and balancing it by any deadlines of the week. Since I work with children I also have to mindful of their moods. I am vocal with what I need with my supervisors and they are aware that I am willing to find a middle ground that can serve everybody but more importantly me. 😆
🫵🏾: What are some ways you deal with burn out? Is there a tips from this post that you will use? Comment below!
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Burnout is a common challenge for individuals with ADHD, affecting both emotional and physical health. To effectively manage burnout, it’s crucial to establish a consistent routine. Creating a daily schedule that aligns with your energy peaks can help in task management and lower stress. Evening routines are particularly beneficial in preparing for a successful morning, allowing you to wake up mentally ready to tackle the day. Setting boundaries is another vital strategy. Learn to say no when necessary to avoid taking on more than you can handle. This is especially important for those who experience overstimulation; minimizing unnecessary commitments can significantly improve your mental clarity. Prioritizing self-care also plays a key role. Engage in activities that recharge your spirit, such as exercise, meditation, or hobbies you love. Solo picnics, journaling, and spending time in nature can further enhance your well-being, giving you the space needed to process life's complexities. Additionally, don't underestimate the power of support. Connecting with friends, family, and professionals who understand your experiences can provide invaluable emotional support. Consider forming a support team that includes a mentor, therapist, and a spiritual advisor. Their insights and guidance will help you navigate your journey more effectively. Lastly, adjust your workload according to your daily mood, remaining flexible to the needs of those around you, especially if your work involves children. Use open communication with supervisors to advocate for your requirements without sacrificing your professional responsibilities. Balancing personal needs with work obligations is crucial for maintaining overall wellness.
Love this! As someone else with adhd, burn out is so hard to recover from!! Great tips ❤️🔥