{"id":4786,"date":"2023-03-20T17:56:50","date_gmt":"2023-03-20T17:56:50","guid":{"rendered":"https:\/\/lyndahoffman.com\/en-us\/?p=4786"},"modified":"2026-10-13T18:16:13","modified_gmt":"2026-10-13T22:16:13","slug":"chronic-overwhelm-getting-a-grip","status":"publish","type":"post","link":"https:\/\/lyndahoffman.com\/en-us\/chronic-overwhelm-getting-a-grip\/","title":{"rendered":"Chronic Overwhelm : Getting a Grip"},"content":{"rendered":"\n

The \u2018ideal\u2019 executive doesn\u2019t forget anything. They\u2019re organized and goal-directed throughout the day. They leave their work in the office and they sleep well at night. They\u2019re in charge \u2013 of everything. End of story.<\/p>\n\n\n\n

But that\u2019s an ideal that simply doesn\u2019t exist.<\/p>\n\n\n\n

Feeling overwhelmed is common. And feeling chronically overwhelmed is not something an executive wants to disclose. While burnout is endemic to many workplaces, there\u2019s still a misperception that executives should \u2018have it all together\u2019 – and \u2018all together\u2019 means feeling completely in control at all times.<\/p>\n\n\n\n

I coach executives with ADHD<\/a> to learn how to ride the waves of overwhelm. My clients learn about what overwhelm actually is, how to recognize it in themselves so they can make different choices earlier, and how to create systems that prevent it in the first place.<\/p>\n\n\n\n

Do you recognize chronic overwhelm in yourself?<\/p>\n\n\n\n

Are your to-do lists endless and getting longer?<\/em><\/p>\n\n\n\n

\n
<\/div>\n\n\n\n

Yes, I’m ready<\/p>\n\n\n\n

\n
Let’s get started!<\/a><\/div>\n<\/div>\n\n\n\n
<\/div>\n<\/div>\n\n\n\n

What is overwhelm?<\/h2>\n\n\n\n

Overwhelm is something everyone experiences from time to time. It\u2019s an emotional signal from the nervous system that the brain is being asked to process too much information too quickly.  Like a car being flooded, your brain can\u2019t run as it\u2019s meant to.<\/p>\n\n\n\n

The brain has limits. When you don\u2019t regularly apply the brakes and give your brain time and rest to reset, there\u2019s a huge impact on cognition. When you\u2019re overwhelmed, you\u2019ll experience brain fog, forgetfulness, confusion – and you just can\u2019t concentrate on anything. All of this impacts your ability to regulate your emotions and cope with everything you need to deal with.<\/p>\n\n\n\n

But overwhelm is a normal emotional cue. It\u2019s telling us to pay attention to something in our  environment. It only becomes a problem when we don\u2019t listen to it or we make up stories about ourselves. \u201cI should be able to handle this. Other doctors seem to get their charting done on time.\u201d \u201cThe expectations for billable hours are high. Others do it. Why can\u2019t I?\u201d<\/p>\n\n\n\n

What makes it chronic?<\/strong><\/h2>\n\n\n\n

Limiting Beliefs<\/strong><\/a><\/p>\n\n\n\n

You may be choosing to stay in an overwhelming situation because you believe you \u2018should\u2019. What are you believing that keeps you in the state of overwhelm? \u201cIt must be me. I\u2019m not good at coping. I have no other options.\u201d These assumptions and beliefs will keep you in the chaos because they shut down the part of your brain that finds solutions. If you suspect you have other limiting beliefs at play, ask yourself:<\/p>\n\n\n\n

\u201cWhat am I assuming that keeps me working more hours? No one else can do it?\u201d<\/p>\n\n\n\n

\u201cAm I believing that if I don\u2019t get on top of it, I\u2019ll be invisible?\u201d<\/p>\n\n\n\n

<\/p>\n\n\n\n

\u201cAm I believing that if I don\u2019t show myself as indispensable, I\u2019ll become obsolete?\u201d

ADHD<\/strong><\/a><\/p>\n\n\n\n

Inconsistent levels of dopamine in the ADHD brain make it much more challenging to organize thoughts, regulate motivation and resist distractions. Together, these all contribute to an otherwise competent adult perceiving everything as \u2018all over the place\u2019. But the expectations for their professional performance remain high. Not being able to consistently meet timely targets in high-pressured environments leads to increased overwhelm. Untreated ADHD is a huge contributor to chronic overwhelm.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Ongoing Stress<\/strong><\/a><\/p>\n\n\n\n

Anything that threatens your sense of security, certainty and safety over a long period of time leads to chronic overwhelm. Collectively, we\u2019ve been living through just such a period. The enormous changes are real – environmentally, physically and geo-politically. Even if it isn\u2019t happening to you directly, this larger context actually matters to your everyday context. Long-term environmental stress erodes your working memory and attentional resources. And these are the two executive skills you need the most to get a grip on overwhelm!<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

When you\u2019re overwhelmed, what\u2019s your default pattern?<\/strong><\/h2>\n\n\n\n

Do you:

Avoid rather than deal?
Work harder, but not smarter?
Engage in numbing behaviour?
Put off making decisions?
Experience low motivation?
Experience low mood?
Respond passively?
Respond aggressively?<\/p>\n\n\n\n

These are all extreme ends of an emotional continuum. And you can\u2019t solve problems when you\u2019re in an emotional extreme.<\/p>\n\n\n\n

To begin to resolve chronic overwhelm, you\u2019ll want to find your middle ground. It\u2019s the place where you\u2019ll have agency.<\/p>\n\n\n\n

\n\n\n\n

Get a Grip on Chronic Overwhelm<\/h2>\n\n\n\n
\n
\n

1. Accept<\/strong><\/p>\n\n\n\n

Accept<\/a> that this is how you\u2019re experiencing your life at this time. You may even want to practice self-forgiveness for finding yourself mired in this habit. Surrender <\/a>to this reality. Once you do that, you create the mental space to begin to make different and more helpful choices.<\/p>\n\n\n\n

2. Inquire<\/strong><\/p>\n\n\n\n

You are your best asset when it comes to reducing overwhelm. Be courageous and inquire. <\/p>\n\n\n\n

Ask yourself:<\/em><\/p>\n\n\n\n

\u201cWhat is going on that I feel like this every day?\u201c
\u201cWhat\u2019s underneath all of this?\u201d
\u201cWhat changes have I not been making?\u201d
\u201cWhat would bring me more peace of mind<\/a>?\u201d<\/p>\n<\/div>\n\n\n\n

\n
\"\"<\/figure>\n<\/div>\n<\/div>\n\n\n\n

 <\/p>\n\n\n\n

3. Choose to make the changes<\/strong><\/p>\n\n\n\n

Be in choice. Set an intention to manage your precious mental resources. Bring this intention to your consciousness, not just a dull whisper in the back of your mind. Bring it forward. <\/p>\n

Ask yourself:<\/em><\/p>\n

 \u201cWhat do I need to be \u2018in choice\u2019 around my inner wellbeing?\u201d<\/p><\/p>\n\n\n\n

4. Take care of your working memory<\/strong><\/p>\n\n\n\n

Overloading your reduces your attentional capacity and creates more stress. Take care of your working memory so that it works for you. <\/p>\n

Ask yourself:<\/em>

\u201cWhat information am I holding in my head? Where else could I store it?\u201d
\u201cWhat systems do I have for organizing and holding information?\u201d
\u201cWhat\u2019s preventing me from creating more efficient systems?\u201d<\/p><\/p>\n\n\n\n

\n
\n

5. Give your brain more time<\/strong><\/p>\n\n\n\n

The brain needs time to process information efficiently. Some brains need more time<\/a> than others. And that\u2019s ok.<\/p>\n\n\n\n

Build pauses into your day. <\/p>\n\n\n\n

Ask yourself:<\/em><\/p>\n\n\n\n

\u201cDo I need more time?\u201d<\/p>\n

\u201cWhat\u2019s the best use of my time? Can someone else do this task?\u201d <\/p><\/p>\n\n\n\n

<\/p>\n\n\n\n

\u201cWhat belief would help me slow down?\u201d<\/p>\n<\/div>\n\n\n\n

\n
\"\"<\/figure>\n<\/div>\n<\/div>\n\n\n\n

6. Pay attention to transitions between tasks<\/strong><\/p>\n\n\n\n

Transitions are not empty time. Instead, think of them as the time it takes to shift your mental gears. Pay attention to each transition. Take a breath. Go slowly. Be clear about what your next intention is. <\/p>\n

Ask yourself<\/em>:

\u201cAm I paying attention to my transitions?\u201d
\u201cAm I on to the next thing before I\u2019ve properly put the last one to bed?\u201d
\u201cWhat would slow me down enough to be intentional with my attention?\u201d<\/p><\/p>\n\n\n\n

7. Pay attention to your attention<\/strong><\/p>\n\n\n\n

You can count on the fact that your often, whether you have ADHD or not. Start noticing where it is. Pay attention to your attention.<\/a><\/p>\n\n\n\n

Ask yourself:<\/em><\/p>\n

\u201cWhere is my attention right now?\u201d
\u201cWhat do I actually want to be focusing on?\u201d
\u201cWhat do I need to do to reduce distractions? Set boundaries? Close my office door?\u201d<\/p><\/p>\n\n\n\n

8. Do one thing at a time<\/strong> \u2013 mindfully.<\/strong><\/p>\n\n\n\n

Multitasking is a myth. Choose to do one thing at a time. Put your attention and your senses on this one task. When your body and mind are in sync, your anxiety will go down and your agency will go up. Be the gatekeeper for your brain.<\/p>\n\n\n\n

9. Be Bold<\/strong><\/p>\n\n\n\n

If you\u2019re in a situation that keeps you in chronic overwhelm, be bold. Consider what larger change needs to happen to create the peace you yearn for. <\/p>\n

Ask yourself:<\/em>

\u201cWhat decision have I been avoiding?\u201d
\u201cDo I need to leave my job? My relationship?\u201d
\u201cWhat part of this situation do I have direct control over?\u201d<\/p><\/p>\n\n\n\n

Chronic overwhelm does not <\/em>need to be your way of life \u2013 unless you choose it to be. 
Remember, it starts with you<\/em>.

Be compassionate with yourself.

You are your most precious resource.<\/p>\n\n\n\n

With love and gratitude,<\/em><\/strong>
Lynda<\/em><\/strong><\/p>\n\n\n\n

\n
<\/div>\n\n\n\n

Yes, I’m ready<\/p>\n\n\n\n

\n
Let’s get started!<\/a><\/div>\n<\/div>\n\n\n\n
<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

The \u2018ideal\u2019 executive doesn\u2019t forget anything. They\u2019re organized and goal-directed throughout the day. They leave their work in the office and they sleep well at night. They\u2019re in charge \u2013 of everything. End of story. But that\u2019s an ideal that simply doesn\u2019t exist. Feeling overwhelmed is common. And feeling chronically overwhelmed is not something an […]<\/p>\n","protected":false},"author":2,"featured_media":4788,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-4786","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adhd-resources"],"acf":[],"yoast_head":"\nChronic Overwhelm : Getting a Grip - Lynda Hoffman Executive & ADHD Coaching<\/title>\n<meta name=\"description\" content=\"I coach executives with ADHD to learn how to ride the waves of overwhelm. 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