Some may claim they have ADHD on the days when they have a bad day, can't concentrate, or forget things, but truly battling Attention Deficit Hyperactivity Disorder involves a lifelong struggle with attention, organization, memory, and impulse control.
“ADHD is not something that's more temporary,” explains Ali Tuchman, Psy.D., a psychologist and psychologist at the nonprofit group Support for Children and Adults with Attention Deficit Hyperactivity Disorder (CHADD). “If you don't know what it is and you're not managing it properly, it can really impact your life.”
Luckily, once you've been diagnosed with ADHD, he says, there are ways to manage it: “If you know what it is, use the right strategies, and take it seriously, you can really change the impact of ADHD so you can live the life you want.”
ADHD affects approximately 4.4% of U.S. adults, with men more likely to suffer from the condition than women.
Some adults diagnosed with ADHD have been living with the condition since childhood and never realized it, says Carly Harris, LMFT, director of young adult family programs at Newport Healthcare. While they may have learned ways to manage their symptoms, they may experience new symptoms as they deal with the stresses of life in adulthood. Some people may not be diagnosed until they are adults.
“ADHD doesn't have to be something that limits you forever or makes you unable to function,” says Harris. Here's what you need to know if you've been diagnosed with ADHD and how to manage the condition.
Getting a Diagnosis of ADHD
Consider getting tested for ADHD if you're struggling with daily life, says Harris, which could include feeling overwhelmed or frustrated with everyday tasks, a tendency to lose things, or being easily distracted.
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ADHD clinical services provider Douglas Mitchell, LMFT, says people can start by doing a self-assessment, such as the Adult ADHD Self-Report Scale, to understand their symptoms, “which will make it easier to explain to your doctor what you're experiencing.”
If you're not sure how to find a therapist, Mitchell suggests talking to your doctor, who may be able to make a referral. CHADD also offers an online directory to help you find a therapist.
A qualified professional with experience treating people with ADHD will discuss your symptom history and rule out other conditions, such as anxiety or depression, then recommend a treatment plan, according to Tuchman.
How to Manage ADHD
Managing ADHD is usually a “multimodal approach” that includes lifestyle changes, strategies and techniques, therapy, and sometimes medication, says Tuchman. Mitchell adds that sometimes you have to experiment to find what works for you. Here's how to manage ADHD:
Lifestyle habits
Eating a balanced diet is important for everyone, but especially for people with ADHD, says Mitchell. Eating lots of fruits, vegetables, and healthy fats, like omega-3s, is most effective, according to the Attention Deficit Disorder Association.
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Exercise, especially aerobic exercise, is also important, adds Mitchell: “Regular exercise reduces stress and anxiety associated with ADHD. Exercise helps improve focus, concentration, and overall functioning.”
Physical activity provides an outlet for releasing pent-up anxiety, Harris says.
Getting at least seven to nine hours of sleep a night can help regulate brain function and reduce symptoms, says Mitchell, who recommends establishing good sleep hygiene, such as sleeping in a dark room with cool sheets, putting away your phone and other electronic devices, and using a sound machine to help calm you.
Meditation and mindfulness can regulate executive function and build awareness that helps you focus your attention, Mitchell added.
Harris says that for people with ADHD, establishing a routine is beneficial because it gives consistency and structure to their daily lives.
But a healthy lifestyle doesn't cure ADHD, Tuchman points out. “It just helps you become the best version of yourself,” which helps manage ADHD.
Treatment
Working with a therapist can help you better understand how ADHD actually affects your daily life, including relationships, stress, and responsibilities, says Tuckman. It can also help you develop coping mechanisms.
Cognitive behavioral therapy is often recommended for ADHD patients because it's more “action-oriented,” according to Tuchman. Mitchell says the therapy helps people identify and challenge their automatic thoughts, assumptions and beliefs, as well as set goals and learn to regulate their emotions and behaviors.
Dialectical behavior therapy is also an option: “This therapy emphasizes mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness to help people control impulsivity and emotional dysregulation,” Mitchell says.
Strategy and Technique
Therapy and coaching can help people learn techniques to modify behavior, establish consistent routines and build organizational and time-management skills, Mitchell says.
People with ADHD often get distracted easily, so setting alarms or reminders on your phone or creating to-do lists can help them stay focused, says Harris. “Getting it on paper helps you get it out of your head, making it a little easier to manage both your thoughts and your time.”
Minimizing distractions, such as by organizing your workspace and wearing noise-cancelling headphones, can also help you focus, she adds.
Mitchell recommends establishing a daily routine to give you a sense of stability and control. He suggests breaking down big tasks into smaller ones, or trying the Pomodoro technique, which involves working in 25-minute increments.
Tuchman suggests having a designated place to keep things that need keeping track of, like your keys or wallet, as losing things is a common symptom of ADHD.
medicine
While most people with ADHD find success with medications like Adderall, Ritalin and Vyvanse, not everyone chooses to take them, Tuchman said.
“It's not magic, but it can really make a big difference in terms of managing the demands of life more efficiently,” he adds.
But in recent years, there have been shortages of these medications, putting a strain on patients, Tuchman said.
“One of the downsides for people with ADHD is that they have to conserve their medication to avoid being in a situation where they can't get it for an extended period of time,” Mitchell says. They may have to change their medication frequently because they don't know when their prescription will be available.
Ultimately, ADHD can lead to emotional problems, stress, relationship issues, low self-esteem, and struggling with the responsibilities of work and home life, Mitchell says, which is why taking steps to manage the symptom is important.
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