As someone who lives with both autism and ADHD, let me tell you: discovering I had chronic fatigue syndrome (CFS) on top of everything else was… not exactly a party. You'd think that after years of grappling with the ups and downs of ADHD, another diagnosis wouldn't be that big of a deal. But the thing about ADHD and CFS is it often feels like your own brain and body are working against you. Living with these conditions can really impact your energy levels.
For a long time, I chalked up my exhaustion to the mental gymnastics of managing ADHD. Turns out, research has shown a strong correlation between ADHD and chronic fatigue syndrome. Studies indicate individuals with ADHD may be predisposed to experiencing CFS, making this pairing of health conditions more common than some may realize.
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ADHD and Chronic Fatigue Syndrome: A Difficult Duo
One of the trickiest things about ADHD and CFS is telling the symptoms apart. They share common ground, like brain fog, difficulty concentrating, and feeling irritable. When even a good night's sleep doesn't banish the exhaustion, it can be incredibly difficult to figure out what's really going on, making an official diagnosis difficult at times.
It’s like trying to solve a jigsaw puzzle where all the pieces are different shades of gray. Is this fatigue because my ADHD brain is constantly "on?" Or am I dealing with something more complex, like an imbalance in dopamine or serotonin? After some digging, I realized this overlap wasn't a coincidence at all. I learned that oftentimes with ADHD comes the very real possibility of mental fatigue.
It turns out both ADHD and chronic fatigue syndrome can be linked back to the way our brains regulate key neurotransmitters. So while we might associate ADHD with hyperactivity, the reality is much more nuanced. For many of us, chronic fatigue is a very real part of that experience and it is important to get a proper treatment plan from your healthcare provider.
Why Are ADHD Brains Prone to Fatigue?
Here’s the thing: living with ADHD can sometimes feel like you're running a marathon in your mind… every single day. Imagine a world where you're bombarded with sensory input - sights, sounds, smells - that others barely register. It’s overwhelming. Our brains go into overdrive trying to process it all, leading to difficulty falling asleep at night.
And it's not just external stimuli. Internally, our thoughts race, we get easily distracted, and staying focused on tasks requires significantly more effort than it does for neurotypical individuals. It's no wonder we’re more prone to fatigue. Even our sleep can be impacted as hyperactivity disorder can make it hard to fall asleep or stay asleep.
The ADHD Burnout Cycle: A Vicious Circle
Think of this like the "spinning your wheels" effect - except instead of your car stuck in the mud, it's your brain. People with ADHD often get stuck in this frustrating loop: You push yourself harder and harder to keep up, sacrificing sleep and self-care in the process. Eventually, you hit a wall, completely drained and unable to function. Then comes the guilt and shame, wondering why you can't seem to "just get it together" like everyone else. This is a common symptom of having to work harder to keep up with day-to-day tasks when you have ADHD.
It's important to remember that "pushing through" fatigue, as we so often do, can actually backfire, leading to worsening symptoms and further burnout. So what can we actually do about it? How can we effectively manage these feelings?
Managing Fatigue When You Have ADHD and CFS
Okay, so this part is crucial: dealing with ADHD and CFS isn’t about magical cures. Instead, it's all about finding strategies that work for you and building a sustainable routine. You need to figure out what works for you to manage ADHD in a way that serves you instead of having you feel like you are drowning. It is also important to take care of your mental health as mental exhaustion can be a huge contributor.
1. The Power of Pacing
Remember that mental marathon I mentioned? Well, even the best marathon runners need to pace themselves. The same principle applies here. Instead of trying to do everything at once, learn to break down tasks into smaller, manageable chunks, scheduling regular breaks throughout the day. Occupational therapists often recommend pacing for various chronic conditions, including CFS. If you are feeling overwhelmed, consider light stretching or taking a break from external stimuli to reduce mental fatigue.
2. Listen to Your Body (No, Seriously)
It’s really easy to get caught up in the “shoulds” and feel like we need to keep up with everyone else. But ignoring your body's signals - like fatigue, muscle tension, or difficulty concentrating - only makes things worse in the long run. This is especially true if you are on medication to manage symptoms, you will want to be cognizant of how your medication makes you feel.
Learning to recognize your own fatigue cues and respecting those limits is crucial. Remember, pushing yourself beyond your capacity isn't sustainable and ultimately leads to setbacks. You can also look into working with an ADHD coach for help.
3. The Spoon Theory: Explaining the Invisible
I find the spoon theory, while not specific to ADHD and CFS, is surprisingly helpful. Developed by Christine Miserandino, this analogy gives a tangible way to explain energy levels to others. You start each day with a limited number of "spoons," representing your physical and mental energy. Every activity "costs" a certain number of spoons, and once they're gone, they're gone.
4. Movement: Your Secret Weapon
This one sounds counterintuitive, right? When fatigue hits, the last thing many of us want to do is move. But incorporating light exercise, like stretching or yoga, can be incredibly beneficial for both the body and mind. Remember that sometimes our symptoms are worse than others so if you are having a rough mental health day, you do not have to do anything you do not want to.
Remember isometric yoga? It’s specifically designed to be gentle for those of us dealing with chronic pain and fatigue. It can be a great option if you are dealing with ADHD-related fatigue.
Even a simple ten-minute walk can do wonders for boosting energy, improving sleep, and lifting your mood. Just be careful to avoid pushing yourself too hard, especially during a symptom flare-up.
5. Work with Healthcare Professionals:
Managing ADHD and CFS is rarely a solo journey. It's so important to build a supportive team to help you navigate these complexities. This might include your primary care physician, an ADHD specialist, a therapist, or even a somatic experiencing practitioner. It may also be very beneficial to find a healthcare provider who understands what it is like to have an ADHD brain.
Somatic experiencing was particularly helpful for me because it focuses on reconnecting with your body's cues and learning to regulate your nervous system. It’s not about masking or suppressing those symptoms. Instead, it equips you with the tools to navigate them. All of these things will help contribute to a solid treatment plan.
FAQs About ADHD and CFS
What Does ADHD Fatigue Feel Like?
Everyone’s experience is unique, but it’s often described as a persistent lack of energy that's not relieved by rest. Imagine feeling constantly drained, like you’re slogging through mud no matter how much sleep you get. This can manifest as difficulty concentrating, irritability, low motivation, even physical fatigue. There are times where it may be difficult to even get out of bed.
Do ADHD Meds Help with Fatigue?
Sometimes, but it’s not always straightforward. While stimulant medication might help some people manage their ADHD symptoms and indirectly reduce fatigue, others find it worsens their anxiety or interferes with sleep, contributing to the cycle of exhaustion. It’s essential to have an open conversation with your healthcare provider about any concerns you have regarding your medication and fatigue levels.
What Is the ADHD Burnout Cycle?
Imagine this: You push yourself constantly to meet demands and mask your ADHD symptoms. You work extra hours, neglect self-care, and sacrifice sleep. This unsustainable pace inevitably leads to a crash — physical and emotional exhaustion, intense brain fog, difficulty concentrating, and a decline in overall functioning. It can make even simple tasks feel insurmountable. That crash is often called "ADHD burnout," and it can be a brutal cycle.
Do ADHD Brains Use More Energy?
There isn't conclusive evidence to say definitively whether ADHD brains use “more” energy. But here’s what we do know: our brains function differently. The constant effort to filter distractions, switch between tasks, and regulate attention can definitely feel exhausting. Add to that potential challenges with sleep, emotional regulation, and sensory sensitivities, and it’s clear why fatigue is a common companion for those of us with ADHD.
Conclusion
Navigating ADHD and CFS can feel incredibly isolating. Just remember you're not alone. By understanding the link between ADHD and fatigue, we empower ourselves to seek appropriate treatment, build healthier habits, and practice self-compassion. And in a world that often expects us to constantly "go, go, go" - learning to pace ourselves might just be the most revolutionary act of all.
Hi I'm Jeremy, and I understand the challenges of living with ASD and ADHD.
