It’s all over social media at the moment so what really is ADHD? Attention Deficit Hyperactivity Disorder (ADHD) can bring unique challenges to maintaining healthy relationships and employment. However with the right interventions, individuals with adult ADHD can overcome these hurdles and thrive. ADHD is not a disease or disorder in the traditional sense because it’s not caused by pathogens or structural abnormalities….phew! Instead it’s considered a neurodevelopment condition, characterised by differences in brain function, attention, impulsivity, and hyperactivity. Diagnosis requires a number of formal assessments in which you and your family will be asked a series of questions to formulate a formal diagnosis. These assessments are performed by a specialist, please talk to your GP or Nurse Practitioner if you’d like to explore this option.
So what about treatment? You’d think the best and easiest way of treating this condition would be to prescribe medication and be done with it. But here’s the deal, it’s usually better to try non-medication options first rather than messing with the brain’s chemistry. Psychological therapy offers adults with ADHD invaluable benefits. It provides tailored strategies to enhance focus, develop self-regulation, and improve time management. It fosters self-awareness, improves coping skills, and supports emotional well-being. Additionally, therapy helps manage impulsivity and reduces the impact of ADHD on daily functioning, promoting a better quality of life.
Can I do anything myself you ask? The good news is that there are a number of “life hacks” which will help if you have ADHD, you think you may have ADHD, or even if you just want a your life to be a bit less chaotic. Try these simple daily strategies:
- Daily Task Scheduling: To-do lists are your new best friend. Break down tasks into manageable chunks and priorities like you’re a pro-level organiser. Completing and checking off these tasks provides a sense of accomplishment and order, benefiting productivity and reducing stress at work and home.
- Time Management Techniques: Time-blocking, where you allocate specific periods to a particular task can increase focus and efficiency. Share your schedule with your partner to ensure you’re both on the same page regarding your time allocation.
- Calendar Systems: Implement digital or physical calendars to track important dates and deadlines. Include reminders for meetings, events, and tasks. This not only prevents forgetfulness at work but also helps maintain commitments and special occasions in relationships. ADHD brains tend to prefer a mix of colour coding so get creative and event alarms.
- Sensory Breaks: Taking short sensory breaks can refresh the mind and help you to maintain focus. Activate the senses with stopping and focusing 5 things you can see, 4 things that you can hear, 3 things you can feel, 2 things you can smell, 1 thing you can taste. ADHD brains thrive on stimuli so this is your go to activity.
- Mindfulness and Breathing Techniques: Mindfulness practices and Depp breathing exercises can help manage impulsivity and increase self-awareness. Incorporate these techniques into your daily routine to improve focus and emotional regulation, which in turn, benefits relationships and work performance.
