The Overwhelmed Woman’s Brain: Understanding ADHD, Stress & The Hidden Cost of Doing It All

Hey sis,

October was full of lessons: learning how our bodies talk to us through our breasts, our bellies, and even our labs. But before we close this chapter, I want to circle back to something that touches everything —mental wellness and health literacy.

Because knowing your body means nothing if you don’t also understand your mind.

When Focus Feels Like a Fight

Let’s be honest — how many tabs do you have open right now?

(And no, I don’t mean on your computer.)

Some days it feels like your brain won’t quiet down. You’re thinking about the kids, the house, the project at work, and that text you forgot to answer three days ago. You start ten things and finish… maybe one.

You’re not lazy. You’re not broken. You’re overwhelmed — and possibly living with symptoms that mirror or overlap with ADHD, a condition that often goes unrecognized in women until adulthood.

For us, ADHD doesn’t always show up as hyperactivity. It can look like:

• Constant overthinking and difficulty switching tasks

• Feeling scattered, unmotivated, or easily distracted

• Emotional ups and downs that hit harder during hormonal shifts

• A strong desire to “do better” that turns into burnout

The Motherhood + Perfectionism Trap

Sis, motherhood already asks a lot. But add perfectionism, multitasking, and refusal to delegate — and you’ve got the perfect storm.

You were never meant to carry it all alone. Chronic stress elevates cortisol, disrupts dopamine and serotonin (your focus and feel-good chemicals), and increases anxiety, fatigue, and emotional reactivity — all of which can make ADHD-like symptoms worse.

And here’s the truth: you don’t have to wait until you’re at your breaking point to ask for help.

Delegating is not weakness — it’s wisdom.

That might mean:

• Hiring housekeeping support once or twice a month

• Paying for laundry service or meal prep to lighten the load

• Letting your partner or older children take ownership of a few tasks

You don’t get extra credit for exhaustion. You deserve support, peace, and rest — all vital parts of your wellness.

What Happens When We Don’t Slow Down (The Evidence)

Ignoring mental overload and chronic stress doesn’t just make you tired — it affects nearly every organ system.

• Cardiovascular health: Chronic stress is linked to higher blood pressure, increased inflammation, and greater risk of heart disease — especially in women juggling multiple roles (American Heart Association, 2021).

• Hormonal balance: Prolonged cortisol elevation can reduce progesterone and estrogen balance, worsening PMS, irregular cycles, and perimenopausal symptoms (Harvard Health, 2022).

• Metabolic effects: Unmanaged ADHD and stress can contribute to poor sleep, sugar cravings, and insulin resistance — risk factors for obesity and Type 2 diabetes (JAMA Psychiatry, 2021).

• Immune and inflammatory response: Constant stress suppresses immunity and increases inflammatory cytokines, leading to fatigue and higher infection risk (APA Stress in America Survey, 2023).

• Mental health: Women with untreated ADHD or burnout are more likely to experience anxiety, depression, and emotional dysregulation (National Institute of Mental Health, 2022).

Sis, this isn’t just about “feeling stressed.”

This is about protecting your heart, hormones, and whole health.

Five Evidence-Based Ways to Reclaim Focus and Calm

1. Protect your sleep like your peace.

Sleep isn’t a luxury; it’s medicine.

Poor sleep increases cortisol and makes it harder to regulate focus and emotion.

Start a calming bedtime routine — dim lights, stretch, journal, pray, or simply breathe. Consistency heals your brain.

2. Delegate without guilt (and pay for help if you need to).

Studies show that sharing or outsourcing tasks lowers perceived stress and improves mental well-being.

You’re not supposed to do it all.

Lightening the load gives your brain space to think clearly — and your heart room to rest.

3. Move with intention.

Exercise is one of the most effective non-medication treatments for ADHD and mood regulation.

Short walks, dance sessions, or light strength training boost dopamine and serotonin.

You don’t need an hour at the gym — you need movement that feelsgoodand consistent.

4. Nourish your brain, not just your plate.

Focus on protein, healthy fats, fiber, and hydration.

Omega-3s, leafy greens, and colorful produce support brain function and hormone balance.

Avoid crash diets or skipped meals that send your blood sugar (and focus) spiraling.

5. Regulate your emotions — don’t suppress them.

When you feel overwhelmed, pause and name it:

“I feel anxious right now.”

“I’m frustrated and need a break.”

Labeling emotions activates your logical brain and lowers stress hormones.

Try mindful breathing or a short prayer when your emotions feel louder than your thoughts.

When It’s Time to Talk to Your Provider

If you suspect ADHD or feel mentally overloaded, here’s how to approach your next appointment with confidence and clarity — that’s health literacy in action.

1. Prepare ahead:

Write down your symptoms — how long they’ve been happening, what triggers them, and how they affect your daily life (focus, sleep, relationships).

2. Ask clear questions:

• “Could my symptoms be related to ADHD, hormone changes, or chronic stress?”

• “What labs or screenings can help rule out other causes?”

• “Are there holistic or lifestyle approaches that can complement treatment?”

3. Discuss combined care:

If medication is recommended, ask how you can support it through diet, exercise, stress management, or supplements. You deserve an integrative approach — not a one-size-fits-all plan.

4. Advocate for follow-up:

Schedule check-ins to track progress and adjust your plan. Your wellness journey should evolve with you.

Final Word, Sis

If you’ve been holding your breath trying to keep everything afloat — this is your reminder to exhale.

You are not too much. You’re just doing too muchwithout enough help or rest.

And now that you know better, you can do differently.

Learn your body. Learn your brain. Ask for help. You are capable, loved, and worthy of care that honors your whole self — mind, body, and spirit.

Give yourself permission to live lighter, slower,  more present and  Make wellness your best accessory!

Your sister in wellness,

Lauren

Ready to Learn More About Your Health?

If this post spoke to you, sis — it’s time to take the next step.

Book a 1-on-1 Health Literacy & Wellness Session with me to understand your body, your labs, and your next best steps toward balance. Together we’ll connect the dots between your stress, hormones, focus, and overall wellness — so you can show up calm, confident, and informed.

References

1. American Heart Association. (2021). Stress and Heart Health.

2. Harvard Health Publishing. (2022). How stress affects hormone balance in women.

3. American Psychological Association. (2023). Stress in America: Mental Health and Chronic Stress Report.

4. JAMA Psychiatry. (2021). Association of ADHD and Metabolic Syndrome in Adults.

5. National Institute of Mental Health. (2022). ADHD and Women: Understanding Emotional Regulation.

6. PLOS ONE. (2023). Emotion regulation strategies in women with ADHD.

7. AMAe Health. (2024). Understanding High-Functioning ADHD in Women.