ADHD - Managing Masking, Preventing Burnout & Improving Self Regulation

Managing Masking, Preventing Burnout, and Improving Self-Regulation

Living with ADHD often involves a significant amount of mental and emotional energy spent on "masking" symptoms to fit in, which can lead to severe burnout. Developing self-regulation strategies and finding safe spaces to be your authentic self is helpful for long-term well-being. 

Addressing Masking and Preventing Burnout

• Recognise your masking behaviours: Be aware of when and why you hide your symptoms (e.g., forcing eye contact, suppressing fidgeting, or over-preparing for social interactions). Understanding your triggers is the first step to making changes.

• Prioritise rest and self-care: Masking is exhausting and uses up limited mental energy. Ensure you get enough sleep, eat regular meals, and schedule downtime where you can decompress and be your authentic self without judgment.

• Set realistic expectations and boundaries: Avoid overcommitting yourself. Practise saying "no" without guilt and set achievable goals to prevent feeling overwhelmed.

• Build a supportive community: Share your struggles with trusted friends, family, or an ADHD support group. Feeling understood and accepted reduces the pressure to mask and helps you feel less alone.

• Advocate for accommodations: Request appropriate accommodations at work, school or university. Many educational settings will have a "learner support" type department.

  This can help manage symptoms in a healthy way rather than relying on draining masking behaviours.

• Engage in "enlivening" activities: Spend time on special interests or passions that bring you joy and help restore your energy. 

Improving Self-Regulation

• Practice mindfulness and deep breathing: Techniques like the 7-11 breathing method (inhale for 7 counts, exhale for 11) can help you pause and manage intense emotions before reacting impulsively.

• Name and acknowledge emotions: Learning to identify and label your feelings in the moment can

  make them easier to manage.

• Create a "calm-down" toolkit: Have a go-to list or box of calming activities or sensory tools (e.g., a fidget toy, a favorite playlist, a journal, or a weighted blanket) to use when you feel overwhelmed.

• Use "When-Then" statements: Prepare for emotional triggers by creating an action plan. For example, "When I feel frustrated, then I will take a short walk before responding".

• Incorporate movement breaks: Regular physical activity is an excellent way to regulate energy levels and improve mood and focus.