9 Ways To Stop And Prevent An ADHD Meltdown

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ADHD is one of those things that is misunderstood and differs from person to person. BUT… one thing that is pretty common among people with ADHD is an ADHD meltdown. Put into simple terms, an ADHD meltdown is when a combination of ADHD symptoms and their effects cause an overflow of emotions and behaviors that seem out of the ordinary.

Now, as someone with ADHD, I have noticed an ADHD meltdown once or twice a year when my productivity dips, and the consequences of that cause me to act erratic or even freeze and deal with emotional dysregulation. I notice this first in my bedroom. My laundry gets put on the back burner, the bathroom is cluttered and overwhelming, and I order food instead of my usual (cooking most of my meals).

Now, I will say that the best way that I have found for me to get out of this season is my medication. I take ADHD and depression medication that helps me stay productive when I strive to and keeps my emotions much more temperate. But, when I am out of my medication, usually because my insurance suddenly decides I do not need it, I have some tips and tricks for maintaining a quality of life and livable conditions.

For a great visual of the ADHD meltdown, the article below by CHADD (Children and Adults With Attention Deficit Hyperactivity Disorder) shows what an ADHD meltdown looks like through a volcano. Look over this visual to get a preliminary view of what we are talking about. This will aid you in looking out for causes and effects in yourself and your children.

9 Ways To Improve Your ADHD Meltdown Symptoms

If You Experience Excessive Talking, Try Out Journaling Or Talking With A Trusted Friend

Excessive talking is what I experienced first during an ADHD meltdown, so I am sure other people notice it first in themselves. When you can’t quite tame your tongue, you have to find a way to get out the words in your brain. Journaling is always my first stop when my words won’t stay in my mouth.

A guided journal like the one I have linked here is a great resource when you have a lot of thoughts that you need to get out. A blank journal is also a great option to have on hand so you can talk about whatever you want. Here is the one I use, but even a piece of paper would work, so just find one that you think is pretty (Target has really cute ones that are high quality and motivate me to write.

If your thoughts are too jumbled to makes a cohesive journal entry and that stresses you out, then a guided journal is perfect for you. They are literally made to guide you into thinking more productively and get stuff off your chest. But a lot of the times a blank journal or piece of paper is perfect to write down your thoughts and even opinions.

I notice that when I struggle with excessive talking, I talk about things that are either inappropriate in whatever context I’m in or I give my opinions on controversial topics that I want to keep to myself. So instead of doing that, I like to talk to a trusted friend that I know will not spread what I am thinking. It’s also nice to keep a list of things that are on your mind to talk to a therapist or your friends and family about.

If You Experience Catastrophizing, Try Asking Yourself Some More Questions Instead Of Only Answers

This one might seem odd until you look at your thinking. Let’s say you have a test the next day and you immediately think “I’m not going to be successful because if I fail this test then I won’t pass my class and I won’t graduate on time,” then you are thinking too far ahead and not being productive.

A quick question to ask yourself is “Is this thought helpful or kind?” If the thought isn’t helpful or kind then it is not worth your time and is inhibiting you from doing your best.

If you are stuck in a cycle of thoughts that you cannot seem to get out of, then you need to switch environments. For me, this means going on a walk, doing the dishes, or meal prepping some foods. These are all still productive, but they don’t allow me to freeze which can lead to depression and anxiety.

If You Feel Distracted, Try Implementing An Effective Routine

I have to say that walking and exercise in general has been the biggest part of my routine for maintaining my focus. When you are feeling on edge or out of control, then it will feel impossible to concentrate on nearly anything. This is where a walk comes into play.

On a walk, your mind can go wherever it wants to go. This means that you will get all the junk that you are dealing with and just think about it for 10-20 minutes (or however long you are procrastinating which is fine). While you are on your walk open up Google keep or your notes app and make a list of all the things you need to get done and rank them by either most to least important or by which seem the easiest in that moment. Building up momentum is so important!

For me, I usually have some dishes I need to get done and some trash to throw away so that is almost always at the top of my list. Once I get those done, then the other tasks don’t seem so difficult or scary to me.

Now, when it comes to school work, definitely do the hardest homework or project in chunks. Say you have a 10-page essay along with a few other smaller assignments to do. Maybe find all your references, do a different small assignment then go back and write the first page and continue. This way your brain will get that quick hit of dopamine that you get when you feel accomplished. By letting that bit of progress simmer, you allow your brain to recognize the win and feel proud of yourself.

If You Struggle With Anxiety, Make A To-Do List And Stick To It

Overstimulation can be an issue with ADHD and anxiety. By blocking out all outside stimulation, you can calm down your nervous system and help relieve the negative feelings you are feeling. Stop what you are doing and make a simple to-do list of the things you are putting off, not necessarily what you need to get done right away. By getting the dishes done or doing some laundry, you will free up some mental space to get what you really need to do, done.

My biggest hack is to wear noise-canceling headphones or earplugs to help you focus. I have a whole blog post about earplugs and how much I love them. If you are looking to up your ADHD game, then earplugs can be a great addition to your arsenal.

If You Feel Restless, Try Out An Effective Routine

Lots of people feel restless, with and without medication. I notice when I start and stop my ADHD medication that I feel more restless than when I take it consistently. So, for me, I try to make sure I take my medication every day. That means that I contact my pharmacy a week before I run out of my medication to see if they can fill it and if there are any problems with my insurance.

If you aren’t on medication, then no worries. Ignore that last part. A great thing to do is watch a ton of morning and evening routines on TikTok and YouTube and look at graphics on Pinterest to decide what you want to prioritize. Make a list of all the things in your ideal routine and keep it everywhere. Have a copy on your phone, potentially make it your Home Screen, and keep a copy in your bathroom and on your mirror. Having this list readily available will make it easier to get everything done because you won’t have to think about what to do and you will have more time to actually do it.

If You Have Hyperfocus, Find Low Dopamine Alternatives

I have to preface this by saying that not all hyperfocuses are negative, actually a lot of them are positive. But if you are trying to eliminate something from your attention then here are my alternatives:

• Walking
• Journaling
• Cooking
• Reading
• Listening to a podcast
• Yoga

By choosing an alternative to this habit you have developed you will notice that you don’t find as much enjoyment in the habit. So for example, if you are hyperfocused on skincare routines on TikTok, getting up and out of that environment to cook some food or go on a walk you will let your dopamine levels even out a little bit and help you transition to something else on your to-do list.

The hardest part of being productive with hyperfocus is resisting the dopamine rush you get while engaging with it. This means that whatever you do as an alternative needs to be calming so that whatever you need to do to be productive feels a lot more exciting.

If You Feel Impulsive, Find Adrenaline In Another Way

Instead of being overtalking, overspending, and overindulging in negative behaviors, choose a different way that you enjoy to find adrenaline. This can mean a lot of different things, but by choosing an alternative, your brain will have its chance to be hyperactive without being detrimental to your well-being or even just your social standing. Here are a few alternatives to pull you out of your impulsivity:

• Play with mental puzzles, either on your phone or in person
• Watch a thrilling movie or something that stirrs up a lot of emotion
• Go on a run/walk to switch enviornments
• Gossip with a friend about real or made up drama (even online drama you have nothing to do with)
• Get fired up about politics

Now, not all of these alternatives will work for everyone. Some of these can turn into a hyperfocus really quickly, so try to switch it up.

If you consistantly struggle with impulsivity, give a routine a go. Watch some routine videos or read articles about different routines, and choose whichever one, or parts of a few, that excite you the most. Try out this routine for a few weeks and see how you feel. Don’t worry if you miss a day or two because you can always go back to it.

If You Struggle With Perfectionism, Try Out Art

Now if you already use one medium of art such as drawing or painting, then try out a different way to be creative! The point of this exercise is to sit with your imperfections. Making art just for yourself can bring out the worst part of your perfectionism. Once you notice yourself critiquing your ability or the outcome of the project, push through. That is the most vital part of this exercise.

WIth an ADHD meltdown it is easy to get down on yourself for not being an ideal version of yourself. With art, it will never be “perfect.” One thing I learned in art class is that you can always add to an art piece, but that doesn’t always make it better. You will have to become content with finishing wherever you decide to and letting the art decide what it wants to be.

If You Struggle With Withdrawaling, Try Scheduling Dinner Or Lunch With A Friend

Dinner or lunch is an ideal situation, but if that feels like too big of a leap for you, then a phone call can be a great alternative. The point of this exercise is to notice your withdrawal and immediately take action so you don’t sink too far down.

If you are already really deep in the pit of withdrawal, find a friend that wouldn’t have necessarily noticed so that you don’t have to address it immediately. This will give you the space to act in a normal fashion without feeling ashamed.

Another way to get out of a season of lonliness is to find ways you are avoiding social interaction. For example, ordering groceries or clothes online. Instead of choosing the convenience, go out of your way to shop in stores. You can also use this opportunity to support small businesses by going somewhere you’ve never been before.

This Post Was All About an ADHD Meltdown

The overall message of this post should be to break free of your normal habits. By pulling yourself out of your current environment you will feel freer and more laid back. One of the biggest complaints of an ADHD meltdown is feeling uneasy. It is easy to avoid that feeling, but leaning into it by doing new things can help you cope.

If I had one tip to give all of you, it would be to go on walks as often as possible, at least once a day. Walks have changed my routine and made me feel so much more confident. So start today. Right now. If you have the time and space to get up and walk, do it! It has a really low cost to entry and it clears your head 10x better than any other tip I could give you. If you can’t go on a walk, then try another form of exercise, even yoga!

Yoga is a great option for so many people because you can adjust the difficulty to meet your abilities. You don’t have to go hard core every time or ever. You can choose to have a relaxed yoga session!

Comment below the tips that have worked for you and what you notice first during an ADHD meltdown!

-Caroline