In our fast-paced world, many people experience overwhelm at some point. It’s that all-consuming feeling of too much happening at once, too many tasks, or too many stimuli bombarding our senses. For neurodivergent individuals—such as those with ADHD, autism, highly sensitive persons, or sensory processing differences—overwhelm can be a frequent companion. But what’s less understood is how overwhelm often disguises itself as other emotions, making it difficult to recognize and address. In this blog, we'll explore how overwhelm manifests as other feelings and why this is so common among neurodivergent people.
The Disguises of Overwhelm
When we think of overwhelm, we often imagine a sense of being overloaded or emotionally drained. However, overwhelm doesn’t always present itself in this straightforward manner. Instead, it often masquerades as other emotions, making it harder to pinpoint. Here are some common ways overwhelm might show up:
Irritability or Anger
Overwhelm can fuel feelings of frustration or anger, particularly when tasks, people, or situations feel out of control. Neurodivergent individuals, especially those with ADHD or autism, may feel agitated when their sensory or cognitive load is too high. This heightened state of agitation can easily be mistaken for irritability or anger. It’s not uncommon for someone to lash out, seemingly in anger, when they’re really just overwhelmed by too much information or stimulation.
Anxiety or Panic
Anxiety and overwhelm are closely related, often overlapping to the point where they are hard to distinguish. When tasks pile up, or sensory input becomes overwhelming, the brain can shift into an anxious state, fixating on the need to regain control. For neurodivergent people, this may lead to sensory overload or a sense of impending panic, even if the external situation doesn't seem dire to others. The racing thoughts, increased heart rate, and heightened sense of urgency are common signs that overwhelm has shifted into anxiety.
Shut Down or Numbness
On the flip side, overwhelm can manifest as emotional numbness or a sense of detachment. When the mind feels overloaded, it might simply shut down to protect itself. This can lead to avoidance, procrastination, or the inability to make decisions. Neurodivergent individuals might experience shutdowns more frequently because their systems are working overtime to process sensory or cognitive information. While it may appear as apathy or laziness to others, it’s often a defense mechanism to cope with too much mental or sensory input.
Sadness or Depression
Chronic overwhelm, especially when it goes unaddressed, can contribute to feelings of sadness or hopelessness. For someone neurodivergent, the constant battle to manage sensory stimuli, social interactions, and executive functioning demands can lead to burnout. This can trigger depressive episodes, where overwhelm is no longer just a passing feeling but becomes a pervasive sense of emotional fatigue.
Perfectionism and Control
Some people respond to overwhelm by trying to overcompensate through perfectionism. This can look like obsessing over details, micromanaging tasks, or becoming hyper-focused on organizing. For neurodivergent individuals, who may already struggle with executive functioning, this attempt to gain control can be particularly draining, often masking the deep sense of overwhelm beneath the surface. The need for perfectionism may arise from a desire to minimize the overwhelming chaos around them, but it can become a vicious cycle.
Why Neurodivergent People Are More Prone to Overwhelm
Neurodivergent individuals often experience the world differently, processing information, sensory input, and emotions in unique ways. Several factors make them more vulnerable to overwhelm:
Sensory Sensitivities
Many neurodivergent people are highly sensitive to sensory stimuli, such as bright lights, loud sounds, or busy environments. This makes everyday experiences that are tolerable for others a source of intense stress and sensory overload. Over time, sensory overload can lead to chronic overwhelm and emotional exhaustion.
Executive Functioning Challenges
For individuals with ADHD or autism, managing tasks, time, and planning can be more difficult due to challenges with executive functioning. When responsibilities pile up, it can quickly become overwhelming. What might seem like simple tasks for neurotypical individuals can feel monumental, contributing to the buildup of stress and anxiety.
Social Fatigue
Navigating social interactions can be especially draining for neurodivergent individuals, particularly those on the autism spectrum. The mental effort required to engage in social settings, interpret nonverbal cues, and respond appropriately can lead to overwhelm, often disguised as irritability, exhaustion, or sadness.
Masking and Burnout
Many neurodivergent individuals engage in masking, where they suppress their natural tendencies to fit in with neurotypical social norms. This effort to constantly appear "normal" can be mentally and emotionally exhausting, leading to burnout. Burnout, in turn, can amplify feelings of overwhelm, making it difficult to differentiate between other emotions and the underlying stress.
Recognizing Overwhelm and Addressing It
It’s important to understand that overwhelm is a natural response to too much input—whether sensory, emotional, or cognitive. For neurodivergent individuals, recognizing the signs of overwhelm early on can prevent it from escalating into anxiety, irritability, or shutdown.
Here are some strategies that may help:
Body Scanning: Regularly check in with your body to notice physical signs of overwhelm (e.g., tense shoulders, rapid breathing) before it escalates.
Sensory Breaks: Take short breaks from overwhelming stimuli to recalibrate, especially in environments with a lot of sensory input.
Pacing and Boundaries: Learn to pace yourself and set boundaries around tasks, social interactions, and environments that tend to overwhelm you.
Self-Compassion: Practice self-compassion by acknowledging that it’s okay to feel overwhelmed. Allow yourself space to pause and reset rather than pushing through.
Overwhelm is often more complex than it appears on the surface, especially for neurodivergent people. It can show up in various emotional forms, complicating how we recognize and respond to it. By understanding how overwhelm disguises itself and learning to address it with self-awareness and care, neurodivergent individuals can better manage the challenges of daily life without being consumed by the stress of overstimulation.
And Remember
"I want to make a difference in people’s lives!
I work to ensure everyone has an
equal opportunity to succeed."
-- Gretchen Pound, PhD