The Top 3 ADHD Triggers: Stress, Overstimulation and Sleep

The ADHD life may seem one of chaos. Distractions, lack of focus, and hypersensitivity are common symptoms among those diagnosed with the condition. As a result, sadness, worry, and frustration are typical feelings among those with ADHD, as well as their friends and family members. 

But could there be a way around some of this inner and outer turmoil?

Some people with ADHD have found success in knowing their triggers, specifically how stress, overstimulation, and sleep—“S.O.S.” for short—affect their thought patterns and behaviors. With even just a little awareness and a few accommodations, those with ADHD can feel more at ease and productive in their day-to-day lives—and be better able to avoid conflict and tension with those who love them.    

Stress  

Needless to say, stress can rock anyone’s world. Add stress to the already complex realities of living with ADHD, and the effects may feel even more pronounced. Irritability. Feelings of paralysis and hopelessness. Relationship problems. The list goes on.  

On top of all that, it may often feel like a chicken/egg situation when the cause for stress is hard to pinpoint: “Is ADHD causing my stress, or is stress intensifying my ADHD symptoms?” Such overanalyzing often creates a vicious cycle that dwells only on the reasons for stress versus the remedies. Thus, addressing stress with tried-and-tested remedies is key. 

Every person with ADHD is different, but they all benefit from doing their homework and knowing what combats their stress responses. Some rely on weighted blankets. Others opt for music to get their mind off their worry. Breathing exercises, focusing strategies, physical activity, etc.—whatever one’s proven remedies, they should be known and at the ready when stress rears its ugly head.   

Overstimulation

Another common trigger among those with ADHD is overstimulation. What others are able to ignore or deem manageable can become sensory overload to people with ADHD. The volume and pitch of sounds, the amount and nature of light—even the most “pleasant” smells and miniscule little movements—can become extremely overwhelming and difficult to endure.

Sensory overload may lead to a whole host of negative personal consequences: headaches, nausea, restlessness, panic attacks, etc. Add emotional outbursts and irritability to the list, and overstimulation becomes problematic not only for the individual, but also for those around them. 

Of course, complete avoidance of stimuli isn’t possible or even healthy. Life must be lived, but people with ADHD can try to be more discriminating in their choices based on their sensitivities. As the world becomes more aware of people’s neurodivergent preferences, options are growing for more sensory-sensitive dining and entertainment experiences. When it comes to students with ADHD, schooling and extracurricular programs are being specially tailored to consider and address their sensory issues—with Brightmont Academy being a leader in the effort! 

Sleep

Finally, ADHD and sleep—they share a very close connection, and when that connection isn’t managed well, severe life-altering consequences may result.   

With hyperactivity being part of the ADHD equation, it makes sense that sleep would be negatively affected by the typical restlessness and racing thoughts of the condition. In other words, the struggle with insomnia can be especially real for those with ADHD. If that isn’t enough, there are other sleep disorders to which they are more susceptible. Research has shown greater prevalence of circadian rhythm problems, sleep apnea, narcolepsy, and other sleep disturbances among the ADHD public. 

Thus, it’s important to take the issue of sleep and ADHD very seriously. What does this mean in a practical sense? Simply put, it’s a matter of utilizing the tools and tactics that are suggested to everyone but with greater awareness and commitment. No matter how their brains work, the majority of people benefit from sticking to regular bedtimes, declining caffeine and sugar later in the day, creating a cool, dark sleeping environment, and avoiding screen time in the evening. However, for those with ADHD, such strategies can have an even more profound effect on learning, relating, and basic daily functioning.   

Knowing common troublesome triggers is one thing. Combatting those triggers with research, planning, and careful implementation is another. Comfort and contentment, stable and peaceful relationships, overall joy and satisfaction in living—it’s clear the rewards are many and worth the work.    

Sources:

Barbara Farland is an English & Social Studies instructor at Brightmont Academy in Plymouth, Minn. She holds a master’s degree in Business Communication from the University of St. Thomas and, prior to pursuing a second career in education, worked as an award-winning public relations and communications professional in both the corporate and nonprofit sectors. As a “storyteller by nature and teacher at heart,” Barbara continues to contribute to various anthologies, among other writing project