Attention deficit hyperactivity disorder (ADHD) burnout refers to a state of mental and physical exhaustion occurring from ADHD-related stress and coping.

Burnout is a mental and physical state of exhaustion. It may occur when the constant demands on your mind and body overwhelm your ability to cope effectively. People experience burnout for various reasons, but all of those reasons have a common underlying feature: chronic stress.

When you push your mind and body to the limit for long periods of time, your stress reaction stays engaged and starts to negatively affect your body.

Your stress reaction refers to the physiological responses that happen when you perceive a threat or adversity. These changes do everything from raising your heart rate and respiration to releasing hormones and altering neurotransmitters. When this reaction stays engaged for long periods of time, it’s known as chronic stress.

ADHD burnout is an informal term for the kind of chronic stress that comes from managing ADHD symptoms.

Here’s a closer look at why it happens and how to manage it.

In ADHD, people often associate burnout with the chronic stress of managing ADHD symptoms and adapting to unsupportive environments.

Many people with ADHD “mask” or suppress ADHD behaviors to fit in with social groups, which can take a lot of energy.

In addition, symptoms related to time management, attention, and emotional regulation can lead to stress about spending more time on projects, organization, or being “less than” compared to neurotypical people.

Sensitivity to rejection, hyperfocus, and traits of perfectionism or self-criticism in ADHD can also add to the persistent stress associated with ADHD burnout.

Symptoms of burnout tend to look similar, regardless of the cause.

Burnout can look like:

  • feeling constantly fatigued, even after adequate sleep
  • persistent low mood
  • loss of motivation
  • a sense of apathy or emotional numbness
  • sudden shifts in mood and outbursts
  • irritability
  • feeling overwhelmed by minor tasks
  • increased negative self-talk
  • sleep disturbances

If you live with ADHD, burnout may make your symptoms feel more severe because it strains your ability to cope effectively. If you experience challenges with attention, for example, you may notice your focus and concentration get worse when you reach a stage of burnout.

The ADHD burnout cycle refers to a pattern of overexertion, burnout, and recovery experienced in ADHD.

While many people can find balance in daily life with the right support and symptom management, ADHD is a lifelong condition. If you’re under high levels of persistent stress related to ADHD symptoms like inattention, hyperfocus, or masking, it can be difficult to avoid burnout.

When burnout happens, you realize you need to make a change and allow yourself space to recover. However, if you don’t address the underlying stressors, burnout is likely to occur again once you return to the original situation.

Not everyone living with ADHD will cycle through a pattern of burnout. It’s possible for burnout to be specific to certain circumstances or one-time experiences.

If you’re in a stage of burnout, the first step is to remove yourself from the source of chronic stress, if possible. You need to recover, and recovery is difficult when you’re still exposed to stressors.

Removing stressors in ADHD often involves effectively managing ADHD symptoms through medication, lifestyle changes, and environmental support. When you’re able to manage your symptoms, and you have support in place to help you succeed each day, the pressure to conform or “make up” for ADHD diminishes.

Tips to help you recover from burnout include:

  • practicing self-compassion
  • setting realistic daily goals
  • making time for relaxation and activities that bring you joy
  • exploring and engaging in stress management techniques, like meditation or deep breathing
  • celebrating achievements, no matter how small

You don’t have to face this alone. Speaking with a mental health professional can help you prevent and overcome ADHD burnout. Not only will a therapist work with you to develop a comprehensive management plan for ADHD symptoms, but they can also help you build more effective coping strategies for chronic stress.

ADHD burnout is a state of physical and mental exhaustion brought on by the chronic stress of challenges in ADHD. While not everyone living with ADHD will experience burnout, many people face ongoing stress as they manage symptoms and strive to meet expectations in unsupportive environments.

If you’re experiencing ADHD burnout, focus on recovering and addressing the underlying causes of your stress. Working with a mental health professional can help you overcome burnout and develop more effective coping techniques.