Now accepting Telehealth appointments. Schedule a virtual visit.

How Can Adults Manage Their ADHD In Everyday Life?

ADHD Attention Deficit Hyperactivity Disorder

ADHD or Attention Deficit Hyperactivity Disorder can affect a person’s professional life and heavily impact social and personal lives. An ADHD patient remains in a constantly overwhelmed state, and anything can trigger an over-response, making their life miserable. 

Unfortunately, excessive media exposure and a speedy life are the triggering factors, and currently, 9 million adults in America are suffering from ADHD in some way or the other.

ADHD or ADD can also trigger a lot of potentially dangerous side effects like violent mood swings with suicidal tendencies and uncontrolled rage at minor irritants. It may also lead to RSD or Rejection of Sensitive Dysphonia. RSD may be defined as an excess emotional sensitivity that springs from a perceived notion of rejection or criticism from the most important people in a person's life. 

Contrary to popular perceptions, adults with ADHD are not weak; it’s just that they are more vulnerable to emotional responses than other people. ADHD can wreak havoc on personal as well as professional lives besides ruining sleep patterns and appetite. Fortunately, there are ways in which you can deal with ADHD.

Reinforcing Your Attention Span

As the name suggests, Attention Deficit Disorder translates into a drastically low attention span and an inability to concentrate. If you suffer from ADHD, then make sure you get important notes, deadlines, agendas, and briefs in writing. Also, take written notes of important communication so that you can recall it later. If you feel the intense need to fidget, then find out ways of movement that do not disturb others. For example, you could squeeze a stress ball, take a walk, or even engage in some exercise during work breaks.

Also, you can maximize your attention span by cutting out the clutter. For that, you need to set apart a specific time slot for activity organization. Clear your desk, declutter your wardrobe, and throw out unnecessary items. If you have ADHD, then your mind is a natural magnet for clutter. You will need to work extra hard to ensure that unnecessary distractions are eliminated. Use color-coded lists that will help fight forgetfulness and learn to prioritize tasks.

Remember, your well-being is your priority, so don’t shy away from taking necessary steps like putting up “Do not disturb” signs or learning to say ‘No.’

Stress Management And Physical Well-Being

People with ADHD typically struggle with stress management as they feel that even daily tasks like getting through a workday or assembling meals are tiresome. The impulsiveness and unorganized patterns surrounding ADHD cause diet fluctuations (craving for sugary and junk food) and bad sleep patterns. All these factors combined cause mood swings and a general feeling of being out of control.

The best way of stopping this vicious cycle is to take a stock of your reality and cultivate a new set of habits. Use a meal planner and consciously include healthy food groups like complex carbs, lean protein, fiber, and healthy fat in your diet. Try to consume more nuts, legumes, low-fat dairy, and cut out alcohol, caffeine, and smoking. Healthier nutrition patterns can help treat the common ADHD symptoms like hyper-activeness, lack of attention, and flightiness. Merely setting up a meal plan and following it will make you feel more in control of your life, encouraging you to make other such favorable changes.

It has been scientifically proved that exercise helps in fighting most of the symptoms of ADHD and producing a calmer, balanced sense of self. Exercise can enhance mood, cut out stress, and calm the mind, while team sports can help to cool off excessive anger and isolation feelings. People suffering from ADHD also benefit immensely from the proximity to natural surroundings like flowers, woods, waterfalls, etc. So, make sure that you treat yourself to a healthy dose of Mother Nature.

ADHD: When To Seek Professional Help?

Sometimes, ADHD progresses to a level when seeking professional help is no longer a choice but a necessity. If you feel that you or any of your loved ones with ADHD is spinning out of control and suffering from violent mood swings and self-destructive thoughts, then you should definitely take professional help. If ADHD is destroying your personal relationships, making you overspend to a critical level, or causing socially destructive responses, then you should definitely opt for one on one counseling sessions at an established psychology clinic near you.

Only a trained psychologist can perform a correct assessment of the level of ADHD and type (there are more than 20 types of this disorder) and suggest a professional line of treatment for managing symptoms.

Remember that with the correct diagnosis, conscious self-improvement, and hope, you can definitely win over ADHD and live a quality life.

Author
Dr. Neda Khodaparast Neda Khodaparast, PsyD, QME, is the founder and CEO of The Green Room Psychological Services Inc. in San Diego, California. Dr. Khodaparast earned her doctorate from the Massachusetts School of Professional Psychology in Boston. She has over 15 years in clinical practice providing individual and couple therapy, as well as conducting forensic evaluations for personal injuries, civil cases, immigration evaluations, and pre surgical clearance psychological evaluations. She has also been conducting medical-legal worker’s compensation evaluations as a Qualified Medical Evaluator (QME) Since 2014. Dr. Khodaparast specializes in utilizing psychodynamic orientation and focuses on treating trauma and PTSD including childhood sexual and physical abuse, sexual assualt’s survivors, war truama, as well as eating disorders, and adoption related issues. She appreciates the complexity of human’s psyche and understands the process and the importance of “meeting the patients where they at.”

You Might Also Enjoy...