What overwhelm tends to look like
- Too many things competing for attention, and freezing instead of picking one.
- Busy all day, and not sure what got done.
- Small jobs feeling enormous.
- Snapping at people, then feeling bad about it.
Signs it's tipping into burnout
- Exhausted even after rest.
- Losing interest in things you normally enjoy.
- Coping strategies that used to work have stopped working.
- Pulling away from people.
If you're feeling hopeless, very low, or having thoughts of harming yourself, please speak to your GP or call NHS 111. If you're in immediate danger, call 999.
What helps with overwhelm
Empty your head onto paper
Write every single thing down. Seeing it outside your head makes it smaller and easier to sort.
Pick one thing
Not the most important thing. The one you can finish today. A finished small thing breaks the freeze.
Cut, delay or hand off
Go down the list and mark each item: do it, delay it, hand it to someone else, or drop it. Most lists shrink by a third.
Make the next step tiny
"Open the document" rather than "write the report".
What helps with burnout
- Rest that's restful, not scrolling.
- Protect sleep, food and some daylight before anything else.
- Drop the least important commitments for a while, on purpose.
- Talk to someone: a friend, your GP, a therapist.
Where coaching fits
Coaching helps with the practical side: sorting priorities, cutting the load and building a way of working that doesn't lead back to the same place. It isn't a treatment for burnout or mental health conditions. If that's what you're dealing with, start with your GP.
Want help with this?
I start with two 90-minute sessions for £750, by video or in person in Berkshire and Surrey. Send me a WhatsApp message and tell me what's going on.
Common questions
What is ADHD overwhelm?
ADHD overwhelm is when too many things compete for attention and it becomes hard to start any of them. It often shows up as freezing, procrastinating or feeling busy without getting things done.
How do I stop feeling overwhelmed with ADHD?
Write everything down, pick one small task you can finish today, cut or delay what isn't essential, and make the next step as small as possible.
When should I see a GP about burnout?
If exhaustion, low mood or loss of interest goes on for weeks, or you feel hopeless, speak to your GP. If you're in crisis, call NHS 111, or 999 in an emergency.