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.

Outlines

00:00

📢 Introduction to Overwhelm and ADHD

Karen McGill, an ADHD coach, introduces the topic of overwhelm, particularly in the context of ADHD. She empathizes with viewers who might be feeling overwhelmed and introduces the concept of 'fight, flight, or freeze' responses. Karen discusses how overwhelm can manifest in various aspects of life, such as parenting or work, and emphasizes the importance of understanding the source of overwhelm to move towards solutions. She introduces a framework called 'STICKS' to help identify and address the root causes of emotional dysregulation leading to overwhelm.

05:03

🔍 Exploring the STICKS Framework for Overwhelm

Karen explains the STICKS framework in detail, starting with 'State', which refers to one's emotional and physical condition that can contribute to overwhelm. She suggests that factors like sleep, hunger, medication, and mood can affect emotional regulation. The second part, 'Thinking', involves examining one's thoughts that might exacerbate feelings of overwhelm, such as perfectionism or negative self-talk. Karen advises pausing to listen to internal dialogue and challenging limiting beliefs to alleviate pressure and emotional dysregulation.

10:03

🧠 Understanding Interest, Clarity, and Knowledge in Overwhelm

In the third part of the STICKS framework, 'Interest' is discussed as a key driver for ADHD brains, suggesting that tasks need to be engaging to be executed effectively. Karen advises finding ways to make tasks more interesting to maintain focus and motivation. 'Clarity' is the next component, emphasizing the need for clear expectations and next steps to prevent overwhelm caused by ambiguity. Lastly, 'Knowledge' addresses the skills required to complete tasks and the importance of recognizing and acquiring the necessary knowledge or skills to meet expectations.

15:03

🏗 Building Structure to Overcome Overwhelm

The final part of the STICKS framework, 'Structure', is about creating a structured environment to manage tasks and time effectively, which can reduce overwhelm. Karen talks about the importance of to-do lists, calendars, and clear expectations in providing a sense of control and reducing the stress of uncertainty. She also touches on the importance of advocating for oneself, especially when expectations are unrealistic, and suggests seeking support from colleagues or coaches to externalize thinking and gain clarity.

🌟 Conclusion and Call to Action

Karen concludes by encouraging viewers to use the STICKS framework to identify the root causes of their overwhelm and take actionable steps towards overcoming it. She acknowledges the challenge of dealing with overwhelm, especially for those with ADHD, and offers her services as an ADHD coach for one-on-one support. Karen invites viewers to share their experiences and questions in the comments and provides a link to a worksheet for further exploration of the framework.

Keywords

💡Overwhelm

Overwhelm refers to a state of being excessively burdened or preoccupied such that one feels unable to cope. In the video, it is the central theme, particularly in the context of ADHD, where individuals like Emily struggle to manage tasks and responsibilities, leading to a sense of being overwhelmed. The script discusses how overwhelm can manifest in various situations, from daily routines with kids to long-term work stress, and how it can lead to a 'freeze' response, preventing action.

💡ADHD Coach

An ADHD Coach is a professional who specializes in helping individuals with Attention Deficit Hyperactivity Disorder to manage their symptoms and improve their daily functioning. In the script, Karen McGill, the speaker, is an ADHD coach who offers strategies to overcome overwhelm, emphasizing her role in providing support and guidance to individuals like Emily who are facing challenges due to their ADHD.

💡Fight, Flight, or Freeze

The 'fight, flight, or freeze' response is a psychological and physiological reaction to a perceived harmful event, attack, or threat to survival. In the video, this concept is used to describe the body's reaction to overwhelming stress, where individuals may either confront the stress (fight), escape it (flight), or become immobilized by it (freeze). Emily's case illustrates the 'freeze' response, where she feels unable to act due to the overwhelming nature of her work tasks.

💡Executive Function

Executive function refers to the set of cognitive processes that help regulate behaviors, manage time, and organize tasks. In the video, it is mentioned that when individuals are overwhelmed, their executive function can be impaired, leading to difficulties in prioritization, organization, and objective thinking. The script emphasizes the importance of accessing executive function skills to break the cycle of overwhelm.

💡Emotional Dysregulation

Emotional dysregulation is the inability to manage or control one's emotions effectively, often leading to extreme emotional responses. In the context of the video, emotional dysregulation is linked to the overwhelm experienced by individuals with ADHD. The script discusses how overwhelm can cause emotional dysregulation, which in turn can exacerbate the feeling of being overwhelmed.

💡Prefrontal Cortex

The prefrontal cortex is a part of the brain critical for executive functions such as decision-making, planning, and regulating emotions. In the video, it is highlighted that when individuals are overwhelmed, their prefrontal cortex can be affected, leading to a shutdown in executive functions. This shutdown can result in a 'freeze' response, as described in the case of Emily.

💡Burnout

Burnout is a state of chronic physical and emotional exhaustion caused by prolonged stress. In the video, burnout is mentioned as a potential consequence of prolonged overwhelm, where the individual's engine (metaphor for their capacity to function) can seize up and burn out, leading to a state of exhaustion and reduced ability to perform.

💡Framework for Overwhelm

The 'framework for overwhelm' is a structured approach presented in the video to help individuals identify and address the causes of their overwhelm. The script outlines a specific framework using the acronym 'STICKS' (State, Thoughts, Interest, Clarity, Knowledge, Structure) to guide individuals in understanding and managing their overwhelm, providing a systematic way to break down the problem and find solutions.

💡State

In the context of the video, 'State' refers to an individual's current emotional and physical condition, which can influence their experience of overwhelm. The script suggests that assessing one's state is crucial in managing overwhelm, as factors like lack of sleep, hunger, or hormonal changes can contribute to a heightened sense of being overwhelmed.

💡Clarity

Clarity, as discussed in the video, is the quality of being clear, legible, and easy to understand. It is mentioned as a critical factor in overcoming overwhelm, particularly in the context of work tasks. The script emphasizes the importance of having clear expectations and next steps to avoid the buildup of tasks and the resulting sense of overwhelm.

Highlights

Overwhelm is a common struggle for many, including those with ADHD, and can manifest in various aspects of life.

ADHD coach Karen McGill introduces a framework to help manage and overcome overwhelm.

The framework is designed to provide clarity on the causes of overwhelm, facilitating solutions rather than dwelling on the feeling itself.

Overwhelm can be acute, like dealing with a chaotic morning, or chronic, leading to burnout if not addressed.

The dictionary definition of overwhelm is feeling like drowning, but for ADHD individuals, it often results in shutdown or freeze response.

The prefrontal cortex and executive function are crucial for managing overwhelm but can be impaired when one is overwhelmed.

Identifying the source of overwhelm is the first step in the framework, which can vary from person to person.

The 'Sticks' acronym is introduced as a tool to identify and address the causes of overwhelm.

The first 'S' in Sticks stands for 'State', referring to one's emotional and physical condition.

The 'T' stands for 'Thinking', which involves examining thoughts that may be exacerbating the feeling of overwhelm.

The 'I' in Sticks stands for 'Interest', emphasizing the importance of aligning tasks with one's interests to maintain motivation.

The 'C' represents 'Clarity', which is about having a clear understanding of expectations and next steps.

The 'K' for 'Knowledge' suggests assessing whether one has the necessary skills to meet the demands at hand.

The final 'S' in Sticks stands for 'Structure', which can help mitigate overwhelm by providing a clear plan and routine.

Lack of structure can lead to increased overwhelm, making it important to establish a structured environment and routine.

The framework encourages self-advocacy and seeking help when faced with unrealistic expectations.

The video concludes with an invitation for viewers to reflect on their own experiences with overwhelm and apply the Sticks framework.

Transcripts

if like me you tend to suffer from

overwhelm and then you completely fight

flight or freeze then first of all you

are not alone but second of all if that

is the case for you then today's video

might just help you get past your

overwhelm so you can get on with

whatever it is you're dealing with and

live your best damn ADHD life and on

that note my name is Karen McGill I'm an

ADHD coach and I help busy ambitious

brains get nizzle done especially when

they're feeling overwhelmed today's

video is centered around an email I

received from somebody who's on my email

list and by the way if you're not on my

email list you need to get on there now

because you have the opportunity to ask

me anything that's on your mind when you

get your introductory email from me and

then every Sunday thereafter you will

get a short quick handy email from me

addressing an ADHD issue that will help

you in your life so today's topic is

coming from a woman who I will call

Emily and she writes my biggest struggle

at the moment is work for the last few

months I've been barely keeping my head

above water unable to keep up with all

of my tasks I'm starting to feel my job

security slip through my fingers when I

get overwhelmed I freeze and I have been

frozen a lot since fall thank you Emily

I don't know about you but I can feel

the overwhelm in her message and I know

exactly what she's going through so

Emily if you are listening to this

please know that I have been where you

are and probably the majority of the

people watching this video right now

have also shared The Angst that you're

going through right now and I hope that

today's video will somehow ease your

struggle even if just a little bit so

here's the thing about overwhelm it can

be centered around a morning with the

kids when they just will not settle down

and you feel completely overwhelmed with

all of their energy or it can be a

frustrating afternoon at work when you

feel like you just have too many things

coming at you and you don't even know

where to start on the other hand

overwhelm can be very long drawn and

protracted which is the case here with

Emily who says that she's been feeling

this way okay Sid's last fall and when

this happens over a long period of time

it's kind of like driving a car with the

emergency brake on or driving a car that

hasn't had an oil change in like 10

years eventually that engine is going to

seize up and your engine is going to

burn out and that's the same with us

humans when we are constantly in a state

of overwhelm and we can't figure out how

to break the cycle we eventually end up

in Burnout and that is never a good

thing so in today's video I want to give

you a framework for thinking about

overwhelm because I find that when we

can get very clear on what is causing

the overwhelm it makes it a lot easier

to focus on Solutions rather than

dwelling on that sense of overwhelm

which only then perpetuates it even

further so to kick this off let's start

off with a clear definition of what

overwhelm actually means according to

the dictionary overwhelm can feel like

drowning beneath a mask but the outcome

of overwhelm especially for us ADHD

years is a feeling of shutting down it's

when our nervous system goes into fight

flight or freeze and we lose access to

our prefrontal cortex and why is our

prefrontal cortex and executive function

so important especially when we're

overwhelmed because that's where we

access all of the important skills that

help us get out of overwhelm like

prioritization and organization and

thinking about situations objectively so

that you can come up with a realistic

solution so naturally when our nervous

system is dysregulated that area of the

brain shuts down or just completely goes

out for a boozy lunge and we're left in

a feeling of emotional response which is

the fight flight or freeze and obviously

Emily is self-aware enough to know that

her nervous system response is freeze

meaning that she just can't do anything

in those moments of complete overwhelm

so what can Emily do to get her out of

that freeze response so that she can

then tap into her executive function and

come up with solutions to get herself

back on track well here's the thing and

if Emily was in front of me and I was

coaching her I would first want to

understand what the source of the

overwhelm is because it can be a

situation where the demands of her job

are just unrealistic and there's just no

physical way where she can actually

complete the tasks that are being

expected of her so in that situation it

doesn't matter if you're emotionally

regulated or dysregulated if the issue

is that she just physically can't do all

the things she's expected to do in her

job then I would coach Emily on working

with her employer to manage expectations

but if I go back to her note she says

her biggest struggle in the moment is

work and for the last few months she's

barely been able to keep her head above

water unable to keep up with all of her

tasks and she's starting to feel her job

security slip through her fingers now in

that case let's just make the assumption

that Emily's overwhelm is coming from a

place of emotional dysregulation because

the way she's thinking about coping with

the tasks at work is making her feel

emotionally disregulated she says she's

worried about her job secure security

which of course is going to put her into

that freeze mode so when I'm working

with a client who is emotionally

dysregulated I like to use the framework

of sticks in order to identify it

exactly where that sense of overwhelm is

coming from so that we can get to the

source of the emotional dysregulation

and problem solve from there that way

we're actually taking the emotion out of

the situation so that she can move

forward and get back to the task at hand

so let's break down the stakes acronym

and I will show you how you can use it

to get to the root of your own sense of

overwhelm and don't worry about taking

notes or remembering anything there's a

worksheet linked below that you can

access and it will give you the

definitions and also an area where you

can brainstorm your own emotional

responses to each area of this framework

so let's start with the first s in the

acronym sticks which stands for State

this is your emotional and physical

state very often our sense of overwhelm

May either derive from or be exasperated

by our physical or emotional state in

the moment for example if you're not

sleeping well and you're tired it makes

it really hard to stay emotionally

regulated if you haven't eaten lately

and you're hungry that can also drain

your energy and lead to emotional

dysregulation perhaps your medications

may have worn off or you might be in a

state of moodiness or emotional

dysregulation due to hormones or

something else that's going on in your

environment so the very clear question

here is how are you feeling in the

moment and is there some immediate steps

you can take to bring yourself into a

better emotional state food sleep fresh

air connection with others and physical

movement are your gateway to emotional

regulation and bringing your attention

back online so that you can attend to

whatever you're dealing with in the

moment the next letter in that acronym

is T and that stands for what you're

thinking so when you are feeling

emotionally dysregulated especially at

work it's really important that you

examine your thoughts that might be

driving or exasperating that feeling of

overwhelm what are you thinking about

these tasks at work that are making you

so overwhelmed are you feeling like

they're beyond your scope or

capabilities are you thinking you're not

good enough are you mired in

perfectionism or black and white

thinking it has to be this way or the

highway what are your thoughts that are

pulling your attention away from the

task at hand draining your energy and

emotionally disregulating you to the

point where you feel overwhelmed and

what I would encourage you to do is get

quiet for a second pause take a few deep

breaths and just listen to the

conversation in your head if you're

putting too much pressure on yourself if

you're being hard on yourself if you're

being perfectionistic about the way

you're approaching your work it's really

important to take the pressure off by

either combating those limiting beliefs

because I can tell you that's probably a

story and a narrative that is based

entirely on opinion and not reality and

it's really important to work on

neutralizing those thoughts is it

absolutely true that you're not living

out up to the expectations of your boss

do you know that for a fact or are you

making that assumption is it true that

the project you're working on looks like

a dumpster fire or is that just your

perception because your mired and

perfectionistic thinking sometimes

getting the perspective of somebody you

trust can be really helpful for taking

you out of those thought Spirals and

putting you back into a mode of paying

attention to the task at hand the next

letter in the acronym is I which stands

for interest now if you have ADHD you

know you have an interest driven brain

so something is super boring it is going

to be hard for you to create the

chemical cocktail you need in your mind

to execute now that doesn't mean it's

impossible it just means it's going to

be a challenge you need to understand

that your brain is wired for interest so

how can you make the task more

interesting is there a way to

re-sparkleize it we know that when

things get boring and mundane we want to

drop them and move on so you need to

figure out a way to reconnect yourself

self to the task at hand either by

understanding the meaning behind it the

value or benefit you're going to get

from being finished with it or finding

some other way to make the process more

interesting like getting a body double

or having somebody walk through it with

you brainstorming it on a whiteboard

something that will help you kick your

brain into gear get the dopamine moving

into your prefrontal cortex and moving

you forward now that brings me to the

next letter in our acronym which is C

and that stands for clarity let me tell

you something ambiguity is an ADHD

there's Kryptonite when we don't know

what the next step is it can make it

very hard to get started on something

that's when our tasks start to build up

which can lead to overwhelm or overwhelm

could just be that thought of I don't

know what to do next and I'm frozen so

Emily I would encourage you to really

think about this so if Clarity is

something that's holding you back what

questions do you have that would help

you move past ambiguity do you need to

ask somebody what does done look like

what is an example of something that's

been done in the past that you can use

as inspiration or a template or a

direction to move towards I will tell

you that in my own professional career

this is something that really hung me up

because when I didn't know what done

looked like or had a clear idea of what

my boss's expectation on a task was I

would Spin and I would make things way

more difficult than I needed them to be

if they asked me for three slides I

would spend two days crafting three

slides that were way overly complex and

unnecessary and if I had just asked

specifically what is it that we're

working to solve here who is the

audience what do they need to know

specifically what does done look like

what does success look like whatever

those questions are that will inspire

whoever is asking you to do the thing to

be more clear is going to make you look

like a champ because they're going to go

that's that's a great question I hadn't

really thought about what I wanted it to

look like then they're going to tell you

and it's going to make everything a lot

easier so ask yourself if you need

Clarity to move forward and if that's

the case how can you get it and that

actually brings me to the next letter in

our acronym which is K and that stands

for knowledge so let's say it's very

clear what the expectations are but

you're not sure you had the skills

follow through with the request now that

is something that is completely

understandable first of all it's

important to remember we don't come out

of the womb knowing all the things about

all the things so the fact that you may

not know how to do something is not an

opportunity for shame it's an

opportunity for curiosity and to ask

questions so leaning back on the

Curiosity piece what is it that you need

to execute and do you have the right

skills if you don't think you have the

right skills the right answer to ask

yourself is if I attempt to do this what

is the risk that I might do it wrong and

am I going to break something for

example you may not want to do brain

surgery on somebody if you've never

tried that before however if what you're

trying to do is something in your

business like setting up an email funnel

or fixing some text on your website if

you try to do it and you don't do it

correctly first of all can you ask

somebody for help and second of all if

you don't have somebody who can help you

if you do it is the mistake reversible

and in most cases perhaps outside of

brain surgery any mistake you make can

be reversed it might cost a little bit

of money so you want to try to get help

first but if you can't get help don't

let that be the barrier to you being an

overwhelm open up YouTube there's a

tutorial for everything under the sun

there and the University of Google

probably has somebody waiting to help

you with your question now this brings

me to the last letter in our acronym and

that is s and that stands for structure

very often overwhelm can come from a

place of lack of structure when we don't

have structure all hell can break loose

let me break this down for you structure

looks like like having a to-do list

having a calendar knowing exactly how

much time you have to complete each task

when you had that structure of knowing

on Monday I need to do this on Tuesday I

need to do this and I know that I have

the time to do it that takes the

pressure off and you can just show up

and do the work but when you don't have

structure meaning there's a lot of

ambiguity or you don't know if you have

enough time to complete all the tasks

this is what can bring you into

dysregulation because your thoughts

start to spin around I can't I can't I

can't so that might mean actually

working on your boundaries at work

having a conversation with your boss to

really get clear on expectations so that

you know and your boss knows exactly how

much time it's going to take you to do

something thoroughly this is where

you've got to advocate for yourself and

really ask for what you need but you're

also being invited to a bunch of

meetings then it's time to start asking

the question to the powers that be what

would you prefer that I put my attention

on do you want me to complete this task

or do you want me to attend this meeting

what is your priority in this moment if

you can't prioritize put the onus back

on them and it will make them think no I

really need to go to this meeting or no

I really want you to focus on this thing

now if you're a knowledge worker or

you're in management the onus is on you

to prioritize and that can be very

difficult when you don't have access to

your prefrontal cortex because your

executive function is out for a boozy

lunch so in that case structure might

look like having a trusted colleague

that you can talk through things with or

an executive coach or an ADHD coach who

understands the way your mind thinks and

can help you think out loud because it's

not that you can't think about these

things it's that you can't hold it in

your mind and think about it in your

head you need to get it out there and

externalize your thinking and one less

point about structure and structure

doesn't have to mean your work

environment or your boss or what you're

thinking it can also just be your

environment in general if you are in an

area that's cluttered or noisy or

distracted that can also lead to a lot

of overwhelm because that is a huge

barrier to attention so with all of that

said within that framework I would

encourage you to think about what is the

root and source of your overwhelm it

might be and probably is more than one

thing but by taking a moment to pause

and look through that list which again I

will link below take some time to read

through it and see what comes up for you

you may be aware of what's causing your

overwhelm but you may not have thought

about it holistically or you may not

know what's causing your overwhelm you

may be feeling I'm so stressed out and I

don't even know why so I find this

framework really helpful for

externalizing those feelings and really

getting to the root of it so you can

start to take action on it bring your

attention back online and move past the

emotion of overwhelm into confidence

Clarity and forward movement so I hope

that was helpful for you Emily once

again I know how difficult overwhelm can

be and as a fellow ADHD or I know how it

can completely derail you but I am

confident if you can get to the root of

what is causing that overwhelm then you

can start to take action to move past it

and that sense of momentum is really

going to help you move forward and if at

the end of the day the true issue is

that the expectations that are being put

upon you are not realistic then it's

time to start advocating for yourself in

a different way and you can still use

those tools to give yourself the

confidence to actually speak up and

advocate for yourself so I hope that was

helpful for you Emily and for everybody

watching if you have any questions

please drop them below let me know how

you deal with overwhelm and if you're

interested in working with me one-on-one

as your ADHD coach you can find more

information on that below and until I

see you next week bye for now