Navigating Overwhelm When the World Feels on Fire
The world is on fire, yet we’re still expected to just… keep going? If you’re exhausted, overwhelmed, and unsure how to keep showing up without burning out, let’s explore ways to navigate this mess without losing yourself.
When I started coaching 12 years ago, I was on a positive trajectory with improving health and energy, but between relational challenges and an isolating move, plus the world coming unraveled leading up to and including the pandemic, I hit the hardest and longest burnout I’d ever had—lasting about three years. During that time, I also received my formal ADHD diagnosis, but meds seemed to disrupt my sleep more than they helped (thanks, late 40s hormones!).
When Everything Feels Urgent, It’s Easy to Shut Down
Just as I started to creep out of that energetic hole, the world turned upside down again with the impending threat of fascism. That’s not to ignore the systemic issues that have always been at play, but with so much happening all at once, it’s easy to get overwhelmed and give up! This can be especially true when in gifted and/or neurodivergent burnout because a lot of us survived on urgency to get anything done. When everything starts to feel urgent, the brain short-circuits, making it easy to freeze and do nothing at all.
Burnout is a state of chronic exhaustion as a result of long-term stress. It can be especially intense for sensitive people who push themselves beyond their limits without acknowledging their emotional needs. Burnout is not just about workplace stress—it can arise from chronic stress in many aspects of life, including parenting, caregiving, relationships, and the current state of the world around us. It can manifest as exhaustion, cynicism, and inefficacy, making it difficult to function or find joy in daily life. Some strategies to combat burnout include focusing on rest and restoration, finding avenues to release stress, setting boundaries, and focusing our energy where it is most effective.
When everything feels urgent, it’s easy to shut down—but burnout isn’t a failure, it’s a signal. The key isn’t pushing through, but learning how to navigate overwhelm without losing yourself.
What is Gifted Burnout?
The Gifted Kid Burnout Meme started as a relatable joke, but ended up speaking to a very real phenomenon. Gifted burnout is a state of mental, emotional, and physical exhaustion caused by high expectations, external pressures, and the relentless drive to meet unattainable standards. In recent years, we’ve seen more awareness around this experience, highlighting the reality of gifted individuals who struggle with executive dysfunction and lack of motivation as adults.
For many gifted children, the pressure to always excel has led to “gifted kid syndrome,” where their self-worth is tied to achievement rather than intrinsic value. Gifted burnout is often fueled by unrealistic expectations and the pressure to always excel, leaving little room for rest and authenticity. Many gifted adults don’t realize their personal experience of burnout is a result of long-term stress and a lack of support for their emotional needs. We often confuse ambitious standards with motivation, but in reality, they can push us into perfectionism and burnout.
Crashing Into Adulthood
I spent my middle and high school years coasting through assignments at the last minute, never needing to study, and relying on my ability to process information quickly. But when I got to college, everything changed. Without external structure or clear expectations, I floundered. I had no time management skills, no experience with sustained effort, and no idea how to manage the executive functioning challenges that had been lurking under the surface. The things that once came easily now felt impossible, and instead of pushing through, I shut down. I dropped out—not because I wasn’t capable, but because I lacked the tools to bridge the gap between my potential and my ability to function in the real world.
The reality of adult life hits hard for gifted people who were praised for their potential but never taught how to manage time, regulate themselves, or cope with chronic exhaustion. A high achiever may assume intelligence alone will carry them, only to realize success in adulthood depends on executive functioning skills they never developed. Without structured challenges or external validation, many gifted adults experience aimlessness, burnout, and self-doubt.
Reality Check: When Potential Isn’t Enough
A common theme among gifted individuals is the struggle to balance asynchronous development. This challenge is even more pronounced for twice exceptional adults, who must navigate both giftedness and additional neurodivergence. Often, their challenges went unnoticed because either their strengths masked their difficulties, or their difficulties masked their strengths. When burnout hits, it becomes even harder to access those strengths, leaving many feeling stuck and unsupported.
For myself, underlying symptoms of ADHD —such as executive dysfunction, difficulty with organization, and inconsistent motivation—became more pronounced in adulthood. Unfortunately, many gifted people with attention deficit hyperactivity disorder go undiagnosed or misdiagnosed, making it even harder to access the support they need.
Cate Osburn and other advocates for gifted and neurodivergent adults emphasize the need for greater awareness of mental health issues within the gifted community—especially when it comes to chronic stress and burnout. The truth is, intelligence alone isn’t enough to thrive. Without the right support and strategies, gifted adults often find themselves struggling to keep up, not because they aren’t capable, but because they were never given the tools to succeed.
Gifted burnout isn’t about lacking ability—it’s about lacking the support and skills needed to sustain success. Intelligence alone isn’t enough; we need rest, structure, and self-compassion to truly thrive.
What is Neurodivergent Burnout?
Neurodivergent burnout is a deep exhaustion caused by the constant need to mask, adapt, or compensate for a world that isn’t built for neurodivergent minds. Unlike traditional burnout, which often stems from workload alone, neurodivergent burnout is fueled by sensory overload, executive dysfunction, emotional labor, and chronic masking. It can make even basic tasks feel impossible and recovery requires more than just rest—it demands a shift in how we approach self-care, boundaries, and support systems.
The way burnout manifests varies by neurotype. ADHD burnout often looks like a cycle of hyperfocus followed by complete shutdown, making executive functioning and even basic self-care difficult. Autistic burnout is marked by sensory overload, loss of speech or executive function, and withdrawal from social interaction. Dyslexic burnout results from cognitive overload, making reading, writing, and processing information exhausting. Anxiety-driven burnout leads to emotional depletion from constant hypervigilance, while OCD burnout is fueled by perfectionism, intrusive thoughts, and an overwhelming need for control. Depression burnout can make motivation, focus, and even small daily tasks feel impossible.
Beyond Doing Too Much
Regardless of neurotype, neurodivergent burnout isn’t just about doing too much—it’s about spending too much energy navigating a world that doesn’t accommodate your needs. Navigating burnout in challenging times means recognizing the early signs, reducing the pressure to mask, and actively creating spaces where you can recover instead of just pushing through.
Many people received late diagnoses during and after the pandemic, largely due to life disruptions and increased awareness on social media. The rise in post-pandemic diagnoses isn’t surprising—losing routine structures exposed how much we relied on coping mechanisms rather than true support. This helped many realize their struggles weren’t personal failings, but rather part of their neurodivergence. Social media and broader conversations around giftedness, twice-exceptionality, and Neurodivergent burnout have also increased self-awareness.
So, how do we navigate burnout in times of uncertainty while maintaining self-regulation and resilience?
Neurodivergent burnout isn’t just about doing too much—it’s about constantly adapting to a world that wasn’t built for you. True recovery starts with honoring your needs, not just pushing through
Navigating Burnout in Challenging Times
If you’ve been feeling exhausted, stretched too thin, or like you can’t keep up with the never-ending ‘unprecedented times’—you’re not alone. We are experiencing a collective burnout as a society that is hitting neurodivergent folks even harder due to factors like sensory overwhelm, emotional depth, executive function struggles, etc. The pandemic sandwiched by political unrest has left us in a state of exhaustion, yet knowing we need to take meaningful action to reduce harm and envision a brighter future.
I’ve spent the last four years either in burnout or recovery from burnout and what I’m not going to do is let current events set me back another four years because then I’m not good for anyone. What I am going to do is focus on the places where I can make a positive difference, be more discerning with my media consumption, who I follow and how I engage with it, focus on community and connection and keep building my self regulation tools.
Making a Positive Difference
The world may feel like it’s on fire, but you don’t have to burn with it. In fact, the constant barrage of catastrophic political decisions is designed to overwhelm us into inaction. If we do nothing, they win, but if we try to do everything, we have nothing left to give. In my interview with Andréa Ranae: Together We Rise to Make a Difference, she says, ”You have to figure out what’s yours, with what you have, with where you are, what can you do, what can you contribute, and allow that to be enough, at least for today.”
Working in a broken education system for most of my adult life, I’ve had to practice being selective where I focus my attention, not only to preserve my own energy but also to ensure my words and actions have a greater impact. For me, both personally and professionally, a lot of my efforts have gone to individualized support while also looking at what systematic issues I could have a positive impact on. A lot of that has involved helping people to communicate across divides, but right now, the divide feels so vast that I often don’t know where to begin!
How can we narrow focus to what we CAN control?
Circle of Influence vs. Circle of Concern
When the world feels overwhelming and out of control, it’s easy to get caught in a cycle of defeatism and inaction. For gifted and neurodivergent individuals—who often feel deeply, think in big-picture terms, and notice systemic patterns that others overlook—there’s a tendency to take on too much responsibility for things far beyond our personal control. While caring about injustice, global crises, and broken systems is valid, trying to carry the full weight of change alone leads to burnout, paralysis, and exhaustion. This is where Stephen Covey’s Circle of Influence vs. Circle of Concern can help reframe our focus and energy.
The Circle of Concern includes all the things we worry about but cannot directly control—government policies, systemic oppression, climate disasters, the actions of others, and global conflicts. Neurodivergent minds, particularly those who experience intense empathy, hyperfocus, and a drive for justice, often struggle to disengage from this outer circle. But staying stuck in concerns outside our control leads to powerlessness and mental exhaustion. Instead, shifting our attention to our Circle of Influence—where our actions can create tangible change—can help us focus our energy in ways that prevent burnout while still making a meaningful impact.
Focus on Contribution
Instead of spiraling over how broken the system is, ask: “What’s one way I can contribute or protect my energy while still caring?” For some, this may mean advocating for change in local policies, supporting community efforts, or having tough but constructive conversations with those in their immediate circle. For others, it could be setting boundaries around doomscrolling, donating resources instead of depleting personal energy, or prioritizing self-care so they can sustain long-term activism. The key is to reframe helplessness into focused action, recognizing that sustainable change happens when individuals work within their capacity rather than burning out before they can make a difference.
If you find yourself drained by the weight of the world, consider using tools for prioritization, action-focused advocacy, and personal energy audits to assess where your efforts will have the greatest impact. By shifting from “Everything is on fire” to “What is within my sphere of influence?” you can protect your well-being while still contributing in a way that is both meaningful and sustainable.
You don’t have to set yourself on fire to fight for change. Focus on what’s within your control, protect your energy, and trust that small, meaningful actions add up.
Shifting Media Consumption
In a world of constant crisis updates, it’s easy to feel like we need to stay informed 24/7. For many neurodivergent individuals, especially those prone to hyperfocus, empathy overload, or anxiety, social media can become both a source of information and an emotional drain. While staying engaged is important, unchecked social media consumption can fuel burnout, cynicism, and emotional exhaustion. It’s not just about what we consume, but how, when, and why we consume it.
We’re living through a societal awakening, but that also means an overwhelming flood of distressing news. It’s natural to ask: How long will this turmoil last? How much damage will unfold before things improve? While these are valid concerns, the key is learning to take action without burning out. This includes setting boundaries with social media—curating who we follow, how often we engage, and what kind of content we expose ourselves to. Instead of endless doomscrolling, we can shift toward intentional consumption by following accounts that provide actionable insights, grounded perspectives, and paths toward meaningful change.
I’ve been shifting my focus from the more fleeting social media consumption to reading deeply into books on Collective Liberation and Community Care. One resource I’ve found inspirational both in her work and social media presence is Caroline J. Sumlin, who will be speaking in May about Collective Liberation and Reclaiming Our Worth. Rather than swinging between hopelessness and toxic positivity, Sumlin emphasizes holding space for both grief and hope—acknowledging the hard truths of the present while still believing in the possibility of a better future. If we want to create change, we must sustain ourselves first.
Balancing Optimism with Realism
It’s okay to acknowledge societal turmoil while still holding onto hope. We don’t have to ignore the world’s problems to protect our mental health, but we also don’t have to sacrifice our well-being to stay engaged. The key is balance—recognizing that while we may not control everything, we can focus on where we do have influence.
This means allowing ourselves to grieve and process, but also actively seeking solutions, community, and moments of rest. Hope isn’t passive—it’s an action we take every time we choose to care for ourselves and others, contribute in meaningful ways, and imagine a future worth working toward. By shifting our mindset from survival mode to sustainable activism, we can stay engaged without losing ourselves in the process.
Staying informed shouldn’t come at the cost of your well-being. Balance awareness with boundaries, and remember: protecting your energy is an act of resistance, too.
The Power of Community Care
One of the things that has really shifted for me this past year is seeking out more in-person community. I feel like the pandemic and country life had me more isolated, and I sought most of my meaningful connections online. While this is still extremely valuable—and my online community spans the world—there is something recharging about being in community in real life.
There’s a common message in wellness spaces that self-care is the answer to burnout, but the truth is, self-care alone isn’t enough—we also need community care. Healing doesn’t happen in isolation. For neurodivergent individuals, traditional self-care advice can feel inaccessible, especially when executive dysfunction makes even basic tasks overwhelming. This is why community care is essential—it provides the external support many of us need to function, heal, and thrive.
The Importance of Belonging
Finding spaces where you can unmask and be your authentic self is crucial. Many of us have spent our lives trying to fit in, constantly adjusting to meet the expectations of the people around us. But there is a profound loneliness in “fitting in” if it means hiding who you are. True connection happens in spaces where you are seen and accepted without the need to perform. This is why connecting with the people who truly understand and support us is so important.
Healing is not just an individual process—it’s a collective one. We thrive when we have people who uplift us, reflect our experiences, and remind us that we are not alone. Whether it’s finding a local group, engaging in mutual aid, or simply building deeper connections with trusted people, investing in community care is one of the most powerful ways to sustain ourselves. None of us were meant to do this alone.
Getting Comfortable Asking for Help
What’s your relationship to receiving? I’m realizing mine is not great, and if you’ve followed me for any length of time, I’m guessing you might relate. I don’t believe in resentment—I do things with the genuine desire to help or bring joy to others. But when it comes to directly asking for things that benefit me, I get really uncomfortable. It feels transactional, like I have to justify my needs in order to be worthy of support. But I’m starting to understand that I can only be as helpful as I can sustain my own energy and resources.
Many gifted and neurodivergent individuals struggle with perfectionism and hyper-independence. We internalize the idea that we should be self-sufficient at all times, that asking for help is a sign of failure or incompetence. But the reality is, no one thrives in isolation—we are meant to support and be supported. Without necessary support, neurodivergent adults may struggle with balancing their intellectual drive with the challenges of executive dysfunction and chronic exhaustion.
Reaching out isn’t a weakness—it’s a necessity. Just as we would gladly offer help to a friend in need, we deserve to receive support without guilt. Whether it’s delegating tasks, accepting help from loved ones, or seeking professional guidance, learning to ask for and receive support is a crucial step in sustaining our energy and preventing burnout.
Self-care is important, but community care is essential. We heal best when we’re supported, seen, and reminded that we don’t have to do it all alone.
Building Self-Regulation Tools
Self-regulation doesn’t mean perfect calm—it means learning to express yourself while meeting your own needs. There’s a misconception that self-regulation is about suppressing emotions or “fitting in” to oppressive structures, but that’s not the goal. When I talk about supporting executive functioning and self-regulation, it’s not to appease the system—it’s about creating structures that support our own well-being. Without those structures, burnout becomes inevitable.
The world feels heavy right now, but self-regulation isn’t about staying calm—it’s about finding ways to express your needs and recharge. This can look different for everyone, but the key is learning how to recognize when you’re dysregulated and having a plan to shift yourself back into balance. Self-regulation is about meeting your own needs, not forcing yourself through “self control.” Whether you need sensory regulation, structured rest cycles, or reframing failure as part of growth, having tools in place can help prevent burnout before it becomes overwhelming.
For neurodivergent individuals, executive dysfunction can make self-regulation feel inaccessible without external support. Without appropriate supports, gifted children who thrived on challenge may struggle as gifted adults, facing executive dysfunction and difficulty maintaining daily lives. The lack of support for neurodivergent folks in traditional systems means many experience burnout, not because they aren’t capable, but because their executive functions were never properly developed. Learning self-regulation is about building those missing structures—not just for productivity, but for sustaining our own well-being.
Three Ways to Build Self-Regulation
When we’re burned out, it’s easy to feel like we just need to push through, but the real key is putting tools in place before we hit a breaking point. Here are three ways to start building self-regulation skills that will help you navigate stress without burning out:
Do an Energy Audit – The first step to effective self-regulation is understanding what drains vs. replenishes your energy. Take inventory of your daily routines, interactions, and obligations—are they supporting you or depleting you? When you know where your energy is going, you can focus your efforts in ways that sustain your well-being rather than contribute to burnout.
Build Your Self-Regulation Tools – Self-regulation is more than just mindset shifts or relying on “self control” —it’s about having tangible tools in place to support yourself. This could include sensory regulation (like noise-canceling headphones or weighted blankets), structured rest cycles, reframing failure, or executive functioning strategies. Learning what works for you means experimenting with different techniques and creating systems that help you recharge before burnout sets in.
Get Comfortable with Asking for Help – Many gifted and neurodivergent individuals struggle with hyper-independence and feel uncomfortable relying on others. But self-regulation doesn’t mean doing everything alone—it means meeting your needs in ways that actually work. This includes knowing when and how to ask for help—whether that’s through accommodations, delegating tasks, or leaning on a support network.
Self-regulation isn’t about controlling yourself—it’s about understanding your needs and creating systems that support your well-being before burnout takes over.
Expanding Your Toolkit
Self-regulation is a skill that develops over time, and the key is having tools in place before they’re needed. That’s why I’m inviting you to join the Power Zone Toolkit Challenge—a free 7-day email series designed to help you develop small, tangible strategies for self-regulation. Each day, you’ll get a prompt to help you identify what works for you and start implementing practical, sustainable strategies.
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Start building the tools you need to support your energy, focus, and well-being.
🔗 Sign up here!Burnout is Not a Personal Failure
Burnout is not a personal failure—it’s a signal that something needs to change. It’s easy to internalize exhaustion as a flaw, especially for gifted and neurodivergent individuals who have spent their lives pushing through challenges without adequate support. Gifted folks are more prone to imposter syndrome, questioning their intelligence despite their accomplishments, which can lead to low self-esteem and a lack of motivation. Many of us were never taught how to balance ambition with rest, and as a result, we burn ourselves out before realizing we deserve sustainable ways to thrive.
Recognizing your unique challenges is the first step toward sustainable well-being. Many gifted and neurodivergent individuals experience chronic stress because they are expected to function at a high level without recognizing the need for rest and necessary support. But rest is not a reward—it’s a necessity. If we want to continue showing up in ways that matter, we have to build systems that nourish and support us, not just keep us afloat.
I’ll leave you with this: What’s one small step you can take today to support your nervous system? Maybe it’s taking a real break (not just scrolling on your phone), setting a boundary, or reaching out for support. Small steps matter.
You are not alone in this. Burnout isn’t a personal failing—it’s a reflection of systems that weren’t built with us in mind. But we can still build sustainable ways to engage, heal, and support each other.
Burnout isn’t a personal failing—it’s a sign that the systems around you weren’t built with your needs in mind. Sustainable change starts with honoring your limits, reclaiming your energy, and building a life that supports you.
You don’t have to figure this out alone—let’s build something better, together!
If you’re ready to reclaim your energy and feel supported on this journey, I invite you to join my Power Zone Toolkit Challenge
🔗 Sign up here and take your first step toward energy that lasts!
