Understanding and Coping with Adult ADHD

If you or someone you know often experiences restlessness, forgetfulness, or struggles with focusing, they may be living with attention-deficit/hyperactivity disorder (ADHD). Such symptoms can be incredibly frustrating to navigate without understanding their underlying causes and triggers.

In this post, we'll delve into the common signs and challenges of ADHD and provide strategies for coping if you or someone you know is dealing with this condition.

ADHD (attention-deficit/hyperactivity disorder) is a neurodevelopmental condition characterized by symptoms of inattention, but hyperactivity, and impulsivity symptoms are also possible. Research indicates that women are often underdiagnosed.

For many, it’s an ongoing and even life-long condition that often begins during childhood. It’s important to note that these symptoms and types can change over time, and ADHD in adulthood can often go unnoticed or misdiagnosed, particularly in women.

ADHD Symptoms in Adults

While ADHD symptoms are different for everyone, a typical or more common theme is adults with ADHD tend to have poor planning skills and an inability to pay attention.

Additional symptoms can include:

• Having low self-esteem, feeling as if they underachieve, or have an increased sense of worry or sense of insecurity;

• Struggles to get and stay organized;

• Become easily distracted or bored;

• Often feel restless, have addictive behaviors or mood swings;

• Trouble concentrating or being overly fidgety;

• Difficulty completing tasks, staying on task, or organizing tasks;

• Struggles with impulse control.

ADHD Challenges

Individuals with ADHD may face difficulties across various aspects of life, including education, work, social interactions, and home environments. Symptoms can fluctuate depending on the setting and can be exacerbated during times of stress or alleviated by engaging in enjoyable activities.

Multitasking is often a coping mechanism for those with ADHD, but it can also lead to difficulties in prioritizing tasks and maintaining focus.

Treatment Strategies for ADHD in Adults

In addition to medication and therapy, there are practical strategies that can help manage ADHD symptoms and improve daily functioning:

Maintain a routine - Creating simple routines to achieve goals and stay on task is important. Those with ADHD tend to do better when their routine is not disrupted. This can include having the same nighttime or morning routine to help stay on schedule and avoid frustration. It can also include completing specific tasks on specific days, such as going grocery shopping the same day each week or completing specific household chores each day.

Write things down - If you or someone else with ADHD needs to accomplish something, having a physical checklist can help you stay on track. Instead of verbally saying what needs to be done, provide a list to help keep you organized. This makes it easy to track what’s been done, what needs to be done, and how to prioritize to-do items.

Set realistic goals - It’s important to set smaller, more attainable goals for those with ADHD. Setting a smaller goal can increase a sense of accomplishment and boost confidence. You can also try to personalize the tasks to make them more meaningful and promote relevant connections with the task at hand. This could include saying you want to clean one room or complete one household task instead of a blanket statement of “clean the whole house.”

Stay Active - Sometimes, it feels good to move and be active. Those with ADHD can find painting, drawing, cooking, or sports enjoyable. Being active is a great way to help release some of the extra energy built up during the day. The key here is to find something enjoyable that keeps the participant’s attention.

Seeking Support for ADHD

If you or someone you know is struggling with ADHD, seeking support from a therapist can be beneficial. A therapist can provide personalized strategies, guidance, and emotional support to help navigate the challenges of living with ADHD.

Are you interested in meeting with a therapist at Essential Insights Counseling Center to begin your healing journey? Call us at 781-693-3200 or schedule your free phone consultation online today!