Navigating the California Wildfires, Evacuations, and Rebuilding with ADHD
Navigating the California Wildfires, Evacuations, and Rebuilding with ADHD
Wildfires bring chaos, disruption, and uncertainty—conditions that can feel especially overwhelming for adults with ADHD. Tasks like evacuating, organizing, and rebuilding often stretch executive functioning to its limits. Add the emotional toll of trauma and grief, and it’s no surprise that ADHD challenges can escalate during these high-stress events.
This guide provides practical strategies to help you navigate the unique demands of wildfires while managing ADHD and working with your partner.
How Trauma and Stress Affect ADHD and Executive Functioning
ADHD already impacts areas like planning, organization, and emotional regulation. During a crisis, these executive functions are further disrupted by trauma and stress, which affect the brain in the following ways:
Fight-or-Flight Response: Stress activates the brain’s alarm system, increasing anxiety and emotional reactivity. For those with ADHD, this can heighten impulsivity and distractibility.
Cognitive Overload: Trauma can overwhelm the prefrontal cortex, making it harder to prioritize, focus, or stay organized.
Emotional Dysregulation: Grief, fear, and uncertainty can cause mood swings, irritability, and feelings of being stuck, especially for individuals with ADHD.
Understanding how these challenges intersect is the first step toward building resilience.
Strategies to Stay Organized and Focused During Wildfires
Simplify Planning and Break Down Tasks
Create short, actionable checklists to reduce overwhelm (e.g., pack essentials, set a meeting spot, list rebuilding priorities).
Color-code tasks by urgency or group them into manageable categories.
Maintain Predictable Routines
Stick to consistent meal times, bedtimes, and morning rituals to provide structure amidst chaos.
Leverage Technology
Use task management apps like Todoist or Trello.
Set alarms (instead of reminders) for critical tasks—alarms require manual shut-off and are harder to ignore.
Delegate Responsibilities
Prepare a list of tasks for when others offer help (e.g., grocery shopping, handling Amazon wish lists).
Focus on delegating smaller, actionable tasks that alleviate your workload.
Have a list of tasks that you can provide to others when they ask if there is anything they can do to support you. Do not turn down these offers, rather have a response already prepared.
Use Visual and Physical Cues
Place sticky notes in prominent areas as reminders.
Designate a single space for critical items to reduce misplacement.
Grounding Techniques to Manage Stress and Improve Executive Functioning
While grounding techniques are essential, brevity is key. Here’s a streamlined approach:
Quick Mindfulness Exercises: Practice deep breathing (inhale 4 counts, hold 4, exhale 4) or perform a 2-minute body scan to release tension.
Engage Your Senses: Use the 5-4-3-2-1 technique (identify 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste).
Get Moving: Even light stretching indoors can reduce stress hormones and enhance focus.
Write it Down: Journaling can declutter your thoughts and help prioritize tasks.
Remember, everyone struggles to focus in crises. Be kind to yourself—you’re doing your best.
Navigating ADHD and Wildfires with Your Partner
When one or both partners have ADHD, teamwork is essential for managing the demands of a wildfire. Here's how to collaborate effectively:
Divide and Conquer: Assign tasks based on strengths. For example, the detail-oriented partner can handle lists, while the decisive partner manages real-time problem-solving.
Use Shared Tools: Maintain a joint checklist or calendar for transparency.
Communicate Clearly: Avoid vague instructions. Instead of “Let’s get ready,” say, “Can you pack the toiletries while I load the car?”
Support Emotional Needs: Create space for each other’s feelings without judgment. Offer comfort and focus on solutions together.
Celebrate Small Wins: Acknowledge each other’s contributions to maintain morale and connection.
Conclusion
Navigating the chaos of wildfires is challenging for everyone, but particularly for adults with ADHD. By recognizing how trauma impacts executive functioning, implementing practical strategies to stay organized, and fostering collaboration with your partner, you can face these difficulties with greater resilience.
For those impacted by the California wildfires, The Summit Psychology is offering pro bono therapy services to support you during this time. Learn more here.
With the right tools and support, you can find a sense of control and begin the journey toward recovery.