Unlearning Overwhelm For ADHD Brains

Por Tonya Rothe

O que você irá aprender

Does your ADHD brain feel like it never stops moving? Always one more thing to do. One more thought to chase. One more layer of tension you can’t shake. Overwhelm isn’t a personal failure — it’s a survival pattern your brain and body learned from constant pressure. The good news: what’s learned can be unlearned. In this course, you’ll learn body-based tools to calm your nervous system, ease mental noise, and reconnect with your natural rhythm. Each session offers short, practical practices that help you notice the signals of stress, pause before overload, and come back to yourself with more steadiness and clarity. By the end, you’ll know how to shift from scattered and overstimulated to centered, grounded, and more at home in your own skin.

Tonya Rothe

Seattle, WA, USA

Tonya Rothe is a certified yoga and meditation teacher, holistic wellness guide, and humanities scholar with over 30 years of experience. As a neurodivergent person, she understands how overwhelming modern life can feel and brings a compassionate, practical approach to teaching. Her work focuses on helping people reconnect with their breath, body,...

Lição 1

Where Does Overwhelm Live?

Overwhelm isn’t only in your thoughts — it’s stored in your body. In this first lesson, you’ll learn how your ADHD nervous system holds tension through the head, heart, and belly. You’ll begin noticing where your own stress patterns live — the clenched jaw, the fluttering chest, the heavy gut — and what they’re trying to tell you. This awareness becomes your first anchor: the moment you can feel overwhelm arriving instead of being swept away by it.

Lição 2

Coming Back Through Your Senses

When your ADHD brain is spinning, your senses can guide you home. In this lesson, you’ll learn how to use sight, sound, touch, smell, and taste to anchor yourself in the present moment. Each sense becomes a simple doorway out of mental noise and into calm awareness. You’ll practice noticing what feels grounding instead of overwhelming — and begin rebuilding trust in your body’s natural ways of settling.

Lição 3

When Your Body Won’t Let Go

When you live with ADHD, your body often holds tension long after the stress has passed. The jaw clenches. The shoulders lift. The hands stay busy even when you’re tired. In this lesson, you’ll explore simple, gentle movements that help your body release that built-up energy. As you soften these holding patterns, your nervous system learns it’s safe to rest — and focus begins to return naturally.

Lição 4

Moving Stuck Energies

For ADHD brains, energy builds fast — in the mind and the body. When it doesn’t move, it turns into pressure, fidgeting, or emotional outbursts. In this lesson, you’ll learn how to safely release that charge through breath and small, shaking movements. Each sigh, shake, or stretch helps your system reset so the extra energy can move out instead of boiling over. You’ll finish feeling lighter, clearer, and ready to rest or focus again.

Lição 5

Cutting Through ADHD Static

When your ADHD brain gets noisy, it’s not lack of focus — it’s too much input fighting for attention. The thoughts, sounds, and to-dos all blend into background static. In this lesson, you’ll learn a short breathing technique that helps your nervous system reset fast. Each round clears the fog, lowers sensory noise, and brings your focus back online. Use it anytime your mind feels crowded or scattered.

Lição 6

Using Your Tools In Everyday ADHD Life

Life with ADHD rarely follows a plan — that’s why your tools need to flex with you. In this final lesson, you’ll pull everything together into a reset ritual you can use anywhere, anytime. You’ll learn how to spot when your system needs a pause and choose the tool that fits the moment — a breath, a shake, a sound, or stillness. This isn’t about sticking to routines. It’s about knowing how to return to yourself when things get messy.

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