ADHD Overwhelm 😩 How to get out of freeze mode and into action

Summary

In this video, ADHD coach Karen McGill addresses the issue of overwhelm, particularly for those with ADHD. She uses an email from a viewer named Emily, who is struggling with work-related stress and the fear of losing her job due to being unable to keep up with tasks. Karen outlines a framework called 'STICKS' to help identify the source of overwhelm, which includes examining one's state, thoughts, interests, clarity, and knowledge. She emphasizes the importance of emotional regulation, realistic expectations, and seeking clarity to overcome the freeze response and regain executive function. Karen also suggests advocating for oneself and seeking support when necessary.

Takeaways

• 🌟 Overwhelm is a common feeling, especially for those with ADHD, and can manifest as fight, flight, or freeze responses.
• 👩‍🏫 Karen McGill, an ADHD coach, offers strategies to help manage overwhelm and improve productivity.
• 📧 The video is inspired by an email from 'Emily,' who struggles with work-related overwhelm and fears for job security.
• 🔍 Overwhelm can stem from various sources, including morning routines with kids, work pressures, or long-term stress.
• 🚗 Chronic overwhelm is likened to driving with the emergency brake on, leading to burnout if not addressed.
• 🧠 The prefrontal cortex, responsible for executive functions like prioritization and organization, is affected during overwhelm.
• 🔄 The STICKS framework (State, Thoughts, Interest, Clarity, Knowledge, Structure) is introduced to identify and tackle overwhelm.
• 🍽️ Physical and emotional state, such as hunger or lack of sleep, can contribute to feelings of overwhelm.
• 🤔 Thoughts play a significant role; negative or perfectionistic thinking can exacerbate overwhelm.
• 🎯 Interest and engagement with tasks are crucial for ADHD brains; finding ways to make tasks more interesting can help.
• 📊 Clarity on expectations and tasks is essential; lack of clarity can lead to inaction and increased overwhelm.
• 📚 Knowledge and skills are important; if lacking, seeking help or learning new skills can mitigate overwhelm.
• 🏗️ Structure provides a foundation for managing tasks and time, reducing the risk of overwhelm.
• 🗣️ Advocacy for oneself is necessary when job expectations are unrealistic, and self-advocacy tools can be helpful.

Q & A

What is the main issue that Emily is facing in her work?

Emily is struggling with feeling overwhelmed at work, barely keeping up with tasks, and fearing for her job security due to her inability to manage the workload.

What is the significance of the acronym 'STICKS' in the context of the video?

The acronym 'STICKS' is a framework used to identify the source of overwhelm, standing for State, Thoughts, Interest, Clarity, Knowledge, and Structure, which helps in understanding and addressing emotional dysregulation.

How does Karen McGill define overwhelm in the context of ADHD?

Overwhelm for ADHD individuals is defined as a feeling of shutting down, where the nervous system goes into fight, flight, or freeze, causing a loss of access to the prefrontal cortex and executive functions necessary to manage tasks.

What is the role of the prefrontal cortex in handling overwhelm?

The prefrontal cortex is crucial for accessing skills like prioritization, organization, and objective thinking, which help in managing overwhelm. When overwhelmed, this part of the brain can shut down, leading to emotional responses and further perpetuating the feeling of being overwhelmed.

Why is it important to understand the source of overwhelm according to Karen McGill?

Understanding the source of overwhelm is important because it allows individuals to focus on solutions rather than dwelling on the feeling of being overwhelmed, which can further exacerbate the situation.

What does Karen suggest for someone who feels overwhelmed due to unrealistic job demands?

If the overwhelm stems from unrealistic job demands, Karen suggests working with the employer to manage expectations and potentially re-evaluate the workload.

How can one use the 'State' part of the STICKS framework to address overwhelm?

To address overwhelm using the 'State' part of the STICKS framework, one should assess their current emotional and physical state, identify factors contributing to the state, and take immediate steps to improve it, such as getting adequate sleep, eating well, or engaging in physical activity.

What is the significance of 'Interest' in the STICKS framework for ADHD individuals?

For ADHD individuals, having an interest in a task is crucial as their brains are interest-driven. If a task is boring, it's challenging to execute, so finding ways to make the task more interesting or meaningful can help in managing overwhelm.

How does 'Clarity' help in reducing overwhelm according to the video?

Clarity helps in reducing overwhelm by providing a clear understanding of expectations and next steps. Ambiguity can lead to inaction and build-up of tasks, so seeking clarity on what needs to be done and how it should be done can alleviate overwhelm.

What is the role of 'Structure' in managing overwhelm as described in the video?

Structure plays a significant role in managing overwhelm by providing a clear framework for tasks, such as to-do lists, calendars, and time management. It helps in setting boundaries, prioritizing tasks, and creating an environment conducive to focused work, thus reducing the feeling of being overwhelmed.

How can one use the STICKS framework to advocate for themselves in a work setting?

Using the STICKS framework, one can identify specific areas where they are overwhelmed and then advocate for changes or support, such as requesting clearer expectations, additional training, or adjustments to their work environment, to better manage their tasks and responsibilities.