Living with adult ADHD isn’t easy. Family and friends may be well known about this, but they often just can’t understand what it’s like to have this disorder. Even a person who has ADHD may have trouble understanding it. ADHD is not a result of laziness or a lack of but it will also.
ADHD is a recognized medical condition, and no amount of telling yourself you should be able to stop will magically make it go away. But you are not alone in learning to cope with it.
There is help for adult ADHD, and it does not have to mean multiple medications or endless doctor visits. If you have been frustrated or confused about how to handle your adult ADHD, this guide will help.
If you eagerly want to handle your adult ADHD make a short-term list:
- Be cooperative with complete psychological testing
- Cooperative with and complete a psychiatric evaluation
- Identify specific benefits of taking prescribed medication on a long-term basis
- Identify the specific behaviors that cause the most difficulty
- List the negative consequences of the ADHD problematic behavior
- Design and implement a self-administered reward system to reinforce and encourage your good behavior. Suppose you can take a meal or have an ice-cream from a renowned restaurant for decreasing impulsiveness, loss of temper, inattentiveness and so on.
- Learn the problem-solving skills: Problem-solving skills have the following steps-
1. Identify the problem
2. Brainstorm all possible options
3. Evaluate each option
4. Select the best option
5. Implement a course of action and
6. Evaluate result
When you will apply problem-solving skill to write down all of the steps by giving one by one number. This is a powerful tool to solve not only the adult ADHD problem but also for any other problem.
Talk freely over psychotherapy
Many people with adult ADHD are hesitant to see a therapist. They feel ashamed or weak because of their condition. But there is no shame in having ADHD.
Therapists are compassionate professionals who have worked with people who have this problem. They can help you learn new, effective coping skills and how to change bad habits that are bringing you down. This is especially important if you’ve been struggling with feelings of low self-esteem, depression, anxiety, or fear of failure.
Together, you and a therapist (and family members if you wish) can discuss these issues, how to ask for support, and how you can focus on positive ways of dealing with them.
Get a Good Night’s Sleep
A restful night of sleep helps everyone, especially people with adult ADHD. If you have been suffering from insomnia, or not allowing yourself adequate sleep time, your ability to concentrate gets worse and so does your mood.
Getting enough sleep every night improves your ability to stay focused, improves your mood, and makes it easier to pay attention and concentrate. To get the seven to eight hours a night most adults need, avoid caffeine at least three hours before bedtime.
Take the hour before you go to sleep to relax, meditate, write in a journal, or read. Avoid being on a computer or watching TV, because that only increases restlessness. Stick to a set bedtime to get your body in a regular rhythm.
Successfully dealing with adult ADHD involves more than just medication. Although medication is beneficial for many people, treatment doesn’t stop there. Following these methods empowers you to tackle the challenges that come with dealing with ADHD.
You can take charge of your life, no matter how difficult it may seem. Rest, relaxation, good nutrition, and therapy will help you live a calmer, more fulfilling life.
Relax for More Relief
If you’re like most people with adult ADHD, your life is filled with work, family, meetings, band rehearsals for your kids, and trying to fit in some quality time for your spouse and yourself. But to help alleviate ADHD symptoms, add some time for relaxation techniques into that schedule.
Yoga and meditation improve your ability to focus and increase attention, while decreasing anxiety, depression, insomnia, and restlessness. By becoming centered and mentally aware, you can achieve a balance between stillness and movement. Not only will it help you relax, but it will also make planning and impulse control easier.
Exercise Your Way to Improvement
Exercise is an important tool for getting a healthy and wealthy life. What you may not know is that it’s also one of the easiest ways to help with adult ADHD symptoms.
Exercise boosts your brain’s “positive” chemicals: dopamine, norepinephrine, and serotonin. These chemicals enhance your ability to focus and concentrate, as well as improve memory and mood.
Try to get in 30 minutes of exercise three or four times a week; more, if you can. Choose something you really enjoy, whether it’s walking, strength training, or playing a sport. Exercising outdoors is even better; nature is a natural mood improver.
Eat for Better Mental and Physical Health
Everyone should eat healthfully, but for people with adult ADHD, it is especially important. It isn’t just what you eat that matters, though; it’s how often you eat. Take the time to plan a shopping list and meals, and make sure that you have easy, healthy snacks on hand for when you need a boost.
Eat a snack or meal once every three hours or so to keep your blood sugar steady and stop binging on junk food. Vitamins and minerals such as zinc, magnesium, and iron boost your brainpower, and complex carbs and protein supply steady energy without increasing hyperactivity.
Remember: ADHD doesn’t have to control you. You have the power to control it.