The ADHD Nervous System – Why We Feel Everything All at Once
Feeling Everything Everywhere All at Once
Ever felt like your world is a live wire—every sound, touch, and emotion hitting you all at once? Welcome to the ADHD nervous system. If you’ve ever wondered why life feels so overwhelming, it’s not you—it’s how your brain is wired. The ADHD brain processes stimuli differently, making it harder to filter out what’s important and what’s just noise [1]. Let’s explore why you feel like a walking antenna sometimes and how you can calm the storm with practical tips and a touch of science. We’ll dive into sensory sensitivities, emotional regulation, and how nutrition can play a surprising role.
Sensory Sensitivities: When Life Feels Extra Loud, Bright, and Scratchy
One hallmark of the ADHD nervous system is hyperawareness of stimuli. Your brain struggles to filter sensory input, so you’re left experiencing everything—all at once [2].
Examples of Sensory Overload:
That tag on your shirt? You feel it constantly, and it’s unbearable.
A friend chewing too loudly? Instant rage mode.
Bright lights or cluttered patterns? They leave you mentally drained.
Types of Sensitivities:
Sound: Noisy environments can feel chaotic [4].
Touch: Certain fabrics or tight clothing might irritate you [4][5].
Visual: Busy visuals or flashing lights can quickly overwhelm [5].
Tip: Create a sensory-friendly environment with noise-canceling headphones, soft fabrics, and dim lighting to help your brain chill.
Emotional Regulation: Riding the Rollercoaster
The ADHD brain doesn’t just experience emotions—it feels them intensely [6]. Why does this happen?
Heightened Emotional Response:
The brain has difficulty regulating emotional responses, which can lead to sudden and overwhelming emotional swings [3]. Examples:
One second, you’re fine; the next, you’re crying at a dog food commercial.
Small things, like a snarky comment, can lead to an emotional landslide.
Rejection Sensitivity Dysphoria (RSD):
When criticism feels bigger than it is, it’s often tied to RSD—a common experience for those with ADHD. Feedback or social interactions can feel intensely personal and overwhelming. It’s not a flaw—your brain is simply wired to feel deeply [7].
For example:
A passing comment might leave you replaying the conversation for hours.
Constructive criticism can feel like a personal failure.
How to Manage RSD:
Take a moment before reacting; a few deep breaths can help.
Remind yourself: feelings aren’t facts.
Practice self-compassion—your sensitivity reflects your depth and care.
How Food Can Help: Nutrition for the Sensitive Nervous System
Did you know what you eat can impact your ability to manage sensory and emotional overload? Your gut and brain are deeply connected, and feeding your body the right nutrients can make a big difference [6].
The Gut-Brain Connection:
Think of your gut as the command center. Feed it junk, and it’ll send chaotic signals. Nourish it, and your brain gets the memo to calm down.
Key Nutrients for ADHD:
Protein: Stabilizes blood sugar and helps regulate mood. A high-protein breakfast can set the tone for your entire day [1].
Omega-3 Fatty Acids: Found in fish, walnuts, and flaxseeds, these support brain function and reduce inflammation [6].
Magnesium: Known as the ‘calm-down’ mineral, it can help reduce anxiety and promote better sleep [7].
Fiber: Helps keep energy levels steady, preventing those dreaded mood swings [4].
ADHD-Friendly Snacks:
Greek yogurt or cottage cheese with berries and a drizzle of honey.
Hard-boiled eggs and fruit.
A handful of trail mix with nuts and dark chocolate.
Putting It All Together: Practical Tips to Feel Less Overwhelmed
When your nervous system feels like it’s in overdrive, small changes can lead to big wins. Here are some actionable steps:
Start Small:
Tweak your environment with sensory-friendly tools.
Add one nutrient-dense snack to your routine.
Give Yourself Grace:
Your brain isn’t broken—it’s just wired differently. Progress, not perfection, is the goal.
Build a Routine That Works for You:
Consistency creates calm. Whether it’s setting alarms for meals or dedicating 10 minutes a day to mindfulness, small habits add up.
Reach Out for Support:
ADHD coaches, therapists, or dietitians who specialize in ADHD (like me!) can help you navigate challenges with personalized strategies [5][6].
Embrace Your Superpower
Feeling everything all at once can be exhausting—but it also means you experience life in full color. With the right strategies, you can learn to harness your ADHD nervous system and thrive. Remember—your brain’s unique wiring is what makes you creative, empathetic, and resilient:)
Sources
Brown, T. E. (2013). A New Understanding of ADHD in Children and Adults: Executive Function Impairments. Routledge.
Gendron, A. (2023). The Mini ADHD Coach: Tools and Support to Make Life Easier—A Visual Guide. Chronicle Books.
ADDitude: https://www.additudemag.com/
Slavin, J. L. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
CHADD - Improving the lives of people affected by ADHD: https://chadd.org/
Faraone, S. V., & Larsson, H. (2019). Genetics of attention deficit hyperactivity disorder. Molecular Psychiatry, 24(4), 562-575.
Barkley, R. A. (2021). Taking Charge of ADHD: The Complete Authoritative Guide for Parents. Guilford Press.
