Feeling overwhelmed by the constant influx of information and the general state of the world? You’re not alone. As someone with ADHD, autism, and OCD, I understand the struggle. In my recent therapy session, I gained some valuable insights into managing overwhelm, and I wanted to share them with you.
The Information Overload Trap
As a former journalist, I know firsthand how news consumption can contribute to overwhelm. The relentless, unfiltered flow of information, especially in today’s climate, is designed to be overwhelming. It chips away at our emotions and leaves us feeling depleted. My advice? Avoid constant punditry and having the news on all the time. Instead, seek out factual, unbiased sources that deliver the essential information without the spin. Consume news in small doses, at times that work best for you, such as the beginning or end of the day when news cycles are more complete.
Prioritizing Rest and Self-Care
Rest is crucial. Turning off the “noisemakers” that contribute to overwhelm is essential for self-preservation. Engage in activities that bring you comfort and create a sense of calm. For those of us with neurodivergence, this is even more critical.
My OCD tends to flare up during times of uncertainty and disrupted routines. In therapy, I learned to recognize when my OCD is becoming more active and to acknowledge it without engaging. I tell myself, “Thank you, brain. I’ve got it. I’m aware of that. I’m okay.” Then, I distract myself for at least 20 minutes with something enjoyable – reading, watching a comfort show, listening to music or a podcast, or connecting with a friend. This helps reset the anxiety cycle and prevents me from getting lost in rumination.
Meeting Neurological Needs
It’s important to consider not just our emotional needs, but also our neurological needs. Overwhelm is a significant neurological issue, especially for those with autism, ADHD, and OCD. We need to prioritize activities that support our neurodivergence.
Cultivating Joy and Connection
Actively seeking joy is vital to combat despair and overwhelm. Engage in activities that bring you joy, especially those connected to your identity and passions. For me, this includes creating art and finding ways to help others.
Contributing and Connecting
Helping others can be a powerful antidote to overwhelm. We are all allies to someone. Consider how you can be a safe and supportive presence for others. Even small acts of kindness, like donating to a food bank or library, can make a difference.
Starting Small and Focusing on What You Can Control
Don’t try to do everything at once. Start small and gradually expand your efforts. Focus on areas where you have an interest and where you can make a meaningful contribution. Identify what you have control over and take action in those areas. This helps to wrangle overwhelm and OCD by taking charge.
Being a Better Ally
For those who want to be better allies, education is key. Seek out resources and learn how to support marginalized communities. Consider how you can take on some of the emotional labor involved in educating others. How can you step up and share the burden?
Remember: Rest is Resistance
Ultimately, managing overwhelm comes down to prioritizing self-care and rest. You are the only one who can truly take care of yourself. Rest, in itself, is a form of resistance and a way of reclaiming your well-being.
I’m Brett, the AudHD Boss. I hope these insights are helpful. Please like and subscribe to the channel for more content on ADHD and autism in the workplace, and let me know if there are any specific topics you’d like me to cover.