Springtime ADHD Overwhelm

March 6, 2025

If you’re someone who has ADHD like I do, you may be noticing how the change of season has been presenting some unique challenges for you. Maybe you’ve been having extra trouble focusing, staying motivated, or keeping your space clean and organized. In this post, I’ll talk about why your ADHD symptoms might be feeling out of control right now, and what to do about it.

All seasons bring new challenges for those of us with ADHD, especially because people with ADHD are usually also energy sensitives. This means that it’s easy for us to get knocked off course with changes in our energy field. Maybe you’ve noticed that you’re feeling more sensory overload due to the bright colors (brighter sunshine, green leaves, or colorful springtime clothes), sounds (chirping birds, sneezing or sniffling people, or extra excited kids), or springtime smells. Perhaps you’ve been feeling increased social demands from friends that want to celebrate the nice weather. You could be experiencing seasonal allergies that are not only driving you nuts but the brain fog caused by the congestion makes it harder to concentrate. Or maybe the threat of tax season has your brain hijacked.

Problem: Sensory overload. The sounds, smells, movement, temperature changes, bright light, and even new foods can all just feel like smoke is coming out of your ears. Sensory overload can lead to intense feelings of agitation which could morph into guilt, then to shame, and before you know it, your day is shot. You haven’t been able to focus, and now you’re feeling crappy about not getting anything done.

Solution: Turn Down the Volume. This is a new technique I recently learned, and it’s been helping a lot. I am particularly sensitive to noise, and my partner is extra noisy (especially in the morning). We’ve talked about it, and this is just part of who he is. It’s not something he can change. Instead of hyper fixating on things I can’t control, I imagine a dial on my abdomen. I say (either quietly out loud or in my head), please turn down the volume to zero, and I imagine turning the dial down to zero. This can work for other senses as well. Of course, communicate clearly if it’s appropriate to ask for change, wear sunglasses, bring a jacket, and avoid synthetic fragrances etc so that you’re doing your part to mitigate sensory overload.

Problem: You want to do everything all at once. I am the queen of feeling like I want to do a million things all at once. I get so excited about so many things, and then I get frustrated when I can’t get them all done faster. I regularly have to remind myself this next tip…

Solution: Metaphorically press the easy button when you can. I know this might be weird advice, but let yourself half-ass things on occasion so you can luxuriate on the stuff that makes you really happy. This is one of the wonderful things I learned in grad school, lol. But seriously, the teachers would assign way more work than any of us could ever completely finish. I remember having a private conversation with a teacher about how stressed out I would get from all the reading. He quietly explained to me that this was so we could learn to pick and choose what to put our energy into. At first I didn’t believe him, but then I got it. You can’t be a perfectionist about everything. Done is better than perfect.

Problem: Seasonal allergies. You know- the sniffing, sneezing, sinus headaches, congestion, brain fog nonsense.

Solution: If your allergies are severe enough, you may need to consult a doctor…but keep reading. I always prefer to go the naturopathic or acupuncture route first (although I am not opposed to western medicine when needed). I am in love with a particular tea blend that I got custom made for me by Dandelion Botanical. I am also religious about using my neti pot after I’ve been in a particularly allergy inducing situation. I notice a major difference when I use it. I know the thought of intentionally putting salt water in your nose has a major ick-factor, but if you can get over it, it’s so worth using one!

Problem: Social battery depletion. Your meter for making conversation very low, and you would rather stay home.

Solution: Take time to recharge, but charge yourself up next time. No matter if you’re an extrovert or introvert, if you feel socially depleted, you know the feeling. When you feel ready for your next social encounter, try taking the supplement L-Theanine (as long as it’s ok with your doctor). This supplement is sometimes recommended to complement or as an alternative for ADHD medication. It was recommended to me for public speaking. It supports relaxation, eases anxiety, and can help with attention too. I always find that it makes me feel more friendly when I take it.

Problem: Overwhelmed by the need to “spring clean”. You don’t know where to start and you shut down just thinking about it.

Solution: Feel your energy to notice what you feel gravitated to deal with. Don’t let yourself get hung up on minutia unless it motivates you. When you get stuck, group items together that need to go to the same place. Use boxes to help you sort the different locations. Look for easy wins to declutter so that you make more space for yourself and can see a physical sense of accomplishment.

Problem: You just feel wiped out!

Solution: Take an Epsom salt bath. Maybe you’re not getting enough sleep. Perhaps it’s allergies. Maybe you’re trying to do TOO MUCH! I know the thought of taking a bath might make you cringe. But the warm water, the Epsom salts, and the time in the tub will help reset your nervous system so it can re-learn to calm down. Your muscles will relax which will send the message to your brain that it’s ok for your body and mind to relax too. All that pent up tension in your body is wiping you out. Let the Epsom salt bath help your body reduce inflammation, lower cortisol, and flush toxins, so that you can recharge before you totally burn out.

Problem: Tax Season is coming, and it’s stressing you out like no-other.

Solution: Raise your vibe about money. There are plenty of books, hypnotherapy tracks, and online courses to teach you how to do this. I recommend Marie Manuchehri’s “Receiving the Energy of Money” course, contacting Herrieta Obriko for a personalized hypnotherapy recording, or working with Nancy Linnerooth to help process limiting beliefs about money. All of these ladies will teach you unconventional ways to reframe your thoughts about money so that it’s not so scary.

What are some spring related challenges that have been exacerbating your ADHD symptoms??