The Overwhelm Meltdown.

Hello Brains!

i’m Katie, and i’m an ADHD’er. I’ve obviously been living with ADHD my whole life, but only became aware of it a year and a half ago, i got diagnosed at 30. I have always handled change BADLY, i can recall having a full blown meltdown each time a school term would be returning, deeply frustrated that everyone else seemed to feel totally fine about routines shifting all over again and it would take me a few weeks to find some kind of rhythm again.

As an adult I find i still handle any form of routine breaking or rapid change hard to grasp! I think most nurodiverse folk thrive in a routine environment, but will also try to side swiiiiipe it at all costs. I notice I put off scheduling, arranging and organising till the last minute – but the catch is I do so much better mentally if I AM pre-organised.

Over my last year and a half i’ve become painstakingly aware at how with change and routines and general life ” stuff ” can quickly become all too much for my brain to handle and then cue : * angry crying * meltdown mode. Before i got diagnosed – i thought this was all VERY common i called it ” anxiety ” until my therapist posed the thought that anxiety was fear of the ” what if’s ” i went “huh? i’m not scared about the potentials of things happening, I can’t deal with what is CURRENTLY happening, and i’m drowning under life” and then i got thinking.. maybe it was something else? I just thought everyone felt like they were walking the edge of a knife between being ok and very NOT okay.

Fast Forward – Current Day I have put in place some strategies to avoid the dreaded overwhelm hole which can leave me in an emotionally reactive and unstable place for up to a week – and don’t take this as gospel because different things work for different people. BUT these could also be great to try!

1 – I journal and meditate EVERY morning. This habit was hard for me to start – but it makes me feel SO much better starting my day with something just for myself. I set my alarm an hour before i have to get up, then lie on my shakti mat, do a guided meditation and then drink a coffee and journal down anything thats inside my head, thats bothering me and then gratitudes – things i appreciate in life.

2- Exercise, daily. It doesn’t have to be intense. A walk will do you EPIC. I’m a runner, a Cross-fitter and also a PT and Health coach ( as my profession ) so my hyperactivity was mostly masked by how active I am. I prescribe movement to all humans – nurodiverse or not. But for us – its even more important. Moving our bodies helps the ‘ brain bees’ slow down and still for a little, plus a little bit of dopamine for finishing a workout or walk goes FAR! i make this part of my morning routine – so i’ve at least won the morning by completing 2 things.

3 – Meds. Medication isn’t for everyone but I found it a game changer in helping me have a little more ‘ brain space ‘ for coping with things that are outside of my control. I remember an ADHD coach telling me that even with meds you needed to make sure you still worked on changing the ‘lifestyle ‘ part of managing ADHD symptoms, because although capacity can improve with meds, we often STILL take on much more than we think we do, hence meltdowns still being part of life, and having to attach overwhelm from a few different angles.

4- Eating well, I know, I know. Easier said than DONE. But trust me – eating proper meals and drinking enough water will improve mental and physical cognition. there was a time when I would throw down a coffee and some chocolate for a quick snack or sans lunch if I was busy, and both my focus and energy was TRASH. My favourite go to’s for busy days are Smoothies with a ‘ fat ‘ base eg a bit of coconut milk or cream with some protein powder and blueberries. Fats help fuel our brains and we operate with more efficiency if we can keep our blood sugar level. Water – ew. I don’t love drinking cold water. so i’ve found drinking herbal flavoured teas out of my steel water bottle is EPIC.

I want you to know, regardless of doing most of this pretty regularly I still hit critical mass meltdown. It’s part of having such a vibrant, busy, creative race-car brain with really really bad breaks. In those times I try to exercise a bit of self compassion, take the afternoon off work, and do something that puts me in flow state – like painting, making something, writing. We all have a ” thing ” so please remember to make time to do the things you LOVE.

If this was helpful, Please – let us know!

YOU are amazing!

Katie.