How to Manage ADHD in Adults

ADHD (Attention Deficit Hyperactivity Disorder) is most notably known as a condition that develops in some children under twelve. However, parents and teachers may not recognize the symptoms or choose to chalk up impulsive behaviors and short attention spans as “children being children.” About half of these children will outgrow the symptoms, but the remaining may continue with the behaviors. Thus, ADHD in adults often finds its roots in childhood.

ADHD in adults can lead to stress at home and work. In addition, the symptoms may interfere with your daily living and cause tension in relationships. However, there are ways you can learn to manage your ADHD.

Symptoms of ADHD in adults

The symptoms of ADHD in adults are similar to those in children. However, the stakes are higher when they interfere with your life.

• Hyperactivity and fidgeting.
• Moving and speaking quickly.
• Interrupting others.
• Little patience.
• Mood swings and irritability.
• Unable to focus and concentrate for long periods.
• Distracted easily.
• Forgetting important things or losing items.
• Impulsive behaviors.
• Risky behaviors with no thought of the consequences.
• Anxiety and depression.
• Unable to fall asleep quickly or stay asleep.
• Starting projects but not finishing them.
• Moving from task to task and leaving things undone.

ADHD in adults can lead to conflict with spouses and coworkers. You may want to consider consulting with a therapist about how to manage your symptoms using psychotherapy methods like talk therapy or Cognitive Behavioral Therapy (CBT).

Ways to manage your ADHD

You can help ease some of the symptoms of ADHD by adopting new habits. Unfortunately, our lifestyle choices can worsen ADHD in adults. For example, if you consume alcohol or abuse drugs, you may notice a significant increase in anxiety and depression, sleep problems, agitation and mood swings, and restlessness.

Consult a therapist if you have an addiction to these substances. Your therapist can get you started on treatment for substance abuse while simultaneously helping you with ADHD. The goal is for you to live a well-rounded life with health in every area.

Exercise.

Exercise makes you feel good and strengthens the heart, lungs, and bones. It has been touted as a natural antidepressant. To manage ADHD symptoms, exercising for at least 150 minutes weekly can provide you with physical and mental benefits. It reduces anxiety and lifts your spirits when you feel blue. The endorphins released during exercise will help you focus and think clearly at work and have a better mindset.

Sharpen your time management skills.

Organization is the friend of a person with ADHD. Unfortunately, forgetfulness and distractions can make staying organized feel like an impossible task. Time management skills are imperative. You must have systems to keep you on track and places to put items you need daily.

For example, place hooks or a shelf by the door for your keys, purse, or wallet. Use specific trays or folders at work for paperwork and keep a checklist of what must be done daily, weekly, and monthly at home and work.

Make routines your friends.

As you work on time management, create daily routines for home and work. You can write these on notebook paper, sticky notes, or on your phone, but keep your list near you at all times or in a central location where you will see it. Checking in with your list will keep you on track, so you are less likely to forget tasks. You can also add weekly or monthly tasks, such as a time to pay the bills or return library books.

Avoid multi-tasking.

Since a person’s mind with ADHD is distracted easily, break all tasks into smaller components and avoid multitasking. Instead of trying to do several things simultaneously, focus on what you can do for five or ten minutes. For example, you can unload the dishwasher in five minutes or fold a laundry basket full of clothing and put them away in ten minutes.

The problem occurs when you try to fold laundry, then remember the dishwasher, and get sidetracked by the pots and pans that will not fit in the dishwasher and wash those. Before you know it, several hours have passed, and you still have the laundry basket of clothes.

Finding help

If your ADHD is creating rifts in your relationships, causing problems at work, or leaving you anxious and depressed, call our office today to schedule a session with a therapist. Your therapist specializes in ADHD in adults and understands the pressure you are under to perform at your best. Give us a call today at Newbury Park Christian Counseling.