Some days feel like they come pre-loaded with chaos.
A flat tire.
A drained bank account.
A tense conversation.
A body that suddenly feels like it doesn't belong to you.
And if you're neurodivergent?
It's not just a hard day. It's a mental tornado.
Welcome to the ADHD Spiral Swing -- you know the one.
You twist the chains and spin higher and higher until your brain is just...hanging on.
Let's talk about why this happens, and how to gently untangle yourself when the whole world feels too loud, too fast, and too much.
ADHD + Crisis = Instant Overwhelm
ADHD brains already struggle with:
- Emotional regulation (we feel everything, deeply and fast)
- Working memory (forgetting where we set the wrench we just had)
- Executive function (figuring out what to do first when everything feels urgent)
- Rejection sensitivity (even neutral interactions can feel deeply personal)
So when life piles on real stressors -- like financial strain, conflict, and body image insecurities -- it doesn't just trigger a bad mood. It can flip the whole nervous system into survival mode.
And that's not dramatic. That's just how our brains are wired.
Spiraling Looks Like This:
- Suddenly "I have a flat tire" turns into I'll never get caught up financially.
- One argument becomes I'm a terrible daughter and no one understands me.
- Feeling bloated becomes I've lost control of everything and I hate my body.
- You try to fix one thing, but all the tabs in your brain crash at once.
And the worst part? You know you're spiraling. But stopping it feels like trying to stand still in an avalanche.
So What Can You Do?
This isn't a "5 Steps to Stop Being Sad" kind of moment.
This is a how do I survive the next 10 minutes without throwing myself off a cliff kind of moment.
Here's what actually helps:
1. Name It Without Shame
Say it out loud: "I'm overwhelmed. This is hard. My ADHD is loud today."
Naming it gives your nervous system a little room to breathe.
2. Shrink the Problem
You can't fix everything right now. But you can choose one thing:
- Text someone for a ride or help with the tire.
- Check your bank account and write one next-step (not a fix -- just a step).
- Put on comfy clothes. Stretch. Drink water. Cry if you need to.
One thing. Not all the things.
3. Turn Down the Noise
Your brain needs quiet.
- Mute notifications.
- Step outside.
- Set a timer for 5 minutes and do nothing but breathe.
4. Check Your Inner Narrator
The voice in your head might be spiraling. Gently interrupt it.
Try:
- "This is hard, but it's not permanent."
- "I'm allowed to struggle and still be worthy."
- "I don't have to be okay to be doing my best."
5. Let the Swing Unwind
Imagine the swing. Twisted up.
Right now, you're spinning. And just like the swing, it won't stop instantly.
But if you sit still long enough, it will slow down.
Let yourself come down.
No fixing.
Just being.
It's Okay If All You Did Was Survive
Hard days don't mean you're failing.
They mean you're human, a beautifully neurodivergent human.
You don't need a productivity hack. You need compassion.
You're doing your best with what you've got -- and that is enough.
P.S. If You're In a Spiral Right Now...
Text a friend who gets it.
Drink some water.
Say something kind to yourself (out loud).
And come back to this post any time. I wrote it for you.
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