The silent struggles of ADHD

What is ADHD?

Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental condition that can affect behaviour, ability to focus, and memory. People with ADHD can seem restless, may have trouble concentrating, and may act on impulse.

Some traits of ADHD may include a difficulty sustaining attention, hyperactivity (this can present outwardly with restlessness or internally with racing thoughts), hyperfocus, difficulties in task prioritisation, impulsive behaviours, low self-esteem and rejection sensitive dysphoria.

ADHD workers left behind

The condition poses a significant challenge for the estimated 2.6 million people diagnosed with ADHD in the UK—most notably in the workplace. Unlike their neurotypical counterparts, workers with attention-deficit hyperactivity disorder often find themselves left behind and struggle in silence.

Distractibility, difficulty prioritising tasks, and ineffective time management can lead to poor work performance or the inability to meet deadlines, while emotional dysregulation or the frequent interrupting of others can lead to unintended conflicts with coworkers.

While many people with ADHD are highly capable, some with the condition may find it difficult to hold down a job or complete their work to the best of their ability.

On the other hand, seeking support and developing coping strategies for work-related challenges can help someone with ADHD overcome symptoms and be successful in their chosen career.

A crisis in ADHD diagnosis?

In 2024, it was reported that that many areas of the UK have such long backlogs for adult ADHD assessments that it would take at least eight years to clear them – equating to at least 196,000 adults on waiting lists.

The government said delays to ADHD diagnosis are part of a “broken NHS” - which it is working to fix. Nevertheless, the NHS is seeing more people than ever seeking support from ADHD services which are struggling to meet the demand.

Tips for coping with ADHD

ADHD may not be diagnosed until later in life if the condition is mild, if it wasn't previously recognised by family members or others, or if it was well-managed until adult demands set in. Regardless of the reason, if you are an adult with ADHD whose symptoms are interfering with your functioning, these tips and strategies may help.

• Practice Self-Compassion Many people with ADHD also experience anxiety and depression. They often struggle to live up to neurotypical standards and keep neurotypical schedules. Even when these standards are not essential for functioning, society often punishes or ridicules people for diverging from them.

If something works for you and is not harmful, that is okay. Know that you can follow different routines, and that is not a reflection of your value as a human. Practice being kind to yourself and letting go of expectations that do not serve you.

• Try to embrace your strengths Living with ADHD often means you have a unique perspective to offer the world. Lean in to your passions and pursue the things that make you feel your best.

Remind yourself that your worth is not defined by your productivity. Be gentle and understanding toward yourself and try to embrace your strengths.

• Build attention and focus habits Many people living with ADHD experience challenges related to attention and focus. You might find it difficult to concentrate on fine details, for example, or stay focused on long-format tasks. As an ADHD coping skill, we recommend creating new habits around time management and focus, such as:

• focusing on one task at a time • breaking complex projects into smaller parts • using reminders and alarms to manage time • taking notes during meetings or lectures to help stay focused • writing down ideas that aren’t related to the current task so you can come back to them later • eliminating distractions, like background noise, as much as possible

• Practice Meditation Meditation is a form of mindfulness, which has been shown to be helpful for people with ADHD. One study found that after eight weeks of mindfulness meditation training, people with ADHD had fewer symptoms of impulsivity and hyperactivity.

There are many ways to meditate, so you can find a style that works for you. You can try using the Wisdom app and listen to guided meditation recordings and breathing exercises designed to calm the mind.

• Talk To a Counsellor Counsellors are often short-term but can help you long-term. There are several types of therapy that can be helpful, but the most common for people with ADHD is cognitive-behavioural therapy (CBT). CBT helps you learn how to manage your thoughts and behaviours. It can also help you understand how your ADHD affects your life, work, and relationships.

A Health Assured counsellor can also help you come up with coping mechanisms that work for you. They can help you understand your triggers and how to avoid them. Counsellors can also teach you how to manage your time, set goals, and stay organised.