Masking, exhaustion and ADHD burnout
Masking means hiding or compensating for your ADHD traits so you fit in. It might look like rehearsing conversations, setting five alarms for one appointment, checking an email ten times before sending it, or staying late to catch up without anyone knowing.
Masking is often a smart, protective response to years of criticism. It can help people keep jobs, friendships and family life going. But it uses a lot of energy, and that energy is not unlimited.
Over time, many people describe reaching a point of burnout. Tasks that were manageable become impossible. Sleep, mood and concentration get worse. Some people feel numb or detached; others feel they are falling apart. ADHD burnout is not a formal diagnosis, but the experience is widely reported.
If you think you might be heading towards burnout, it is important to speak to your GP, especially if your mood is low. Burnout and depression can overlap and deserve proper attention.
Reducing the load often starts small. Notice which situations ask you to mask the most, and whether any could be changed. Could you ask for written instructions at work, rather than relying on memory? Could a trusted friend or colleague know a little more about what you find hard? Could you build in recovery time after demanding days?
Access to Work may be able to fund support that reduces the strain at work, such as coaching or assistive tools.
You do not have to drop every mask at once. The goal is simply to spend less energy pretending, and more on the things that matter to you.