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.
Find out more about ADHD Awareness Month
