CDC defines ADHD (attention-deficit/ hyperactivity disorder) as a neurodevelopmental disorder. It is not a problem that only affects children. The American Psychiatric Association reports that around 2.5 adults in the US have ADHD.
Adults with the disorder normally deal with multiple frustrating symptoms that can hinder everything from career to relationships. While the symptoms are unique for each person, some of the most common warning signs include
- Trouble focusing or concentrating
- Forgetfulness and disorganization
- Impulsivity
- Having challenges managing feelings, especially with emotions like frustration or anger.
- Restlessness or hyperactivity
Diagnosing ADHD is a multi-step process One of the steps is to conduct a physical medical exam that includes vision and hearing tests. Professionals do this to rule out other medical conditions that have similar symptoms with the neurodevelopmental disorder.
Another is to test for ADHD. Information gathering is also common in the diagnosis process. It can include answering questions about existing medical conditions, family and personal medical history, and history of your symptoms. Psychological tests and ADHD rating scales also help with the evaluation and collection of details about your symptoms.
After getting a positive diagnosis, doctors will start you on a treatment regimen right away. Standard treatment includes medications, counselling, behaviour therapy, and education services. Sadly, to date, ADHD is not curable. Treatments can only relieve symptoms.
While there are several treatment options, the focus is on some behavioral tips that adults with ADHD can adopt as part of the treatment process. Individuals who have a neurodevelopmental disorder can benefit from behavior therapy to cope with difficult situations.
Keep in mind that behavioral therapy does not change how the brain of a person with ADHD works. However, it can help affected individuals acquire skills to make it easier to succeed at work, home, and even in relationships. Some of the behavioral tips include:
1-Getting More Organized
A majority of people with ADHD have a hard time with organizational skills. A daily organizer or planner can help you become better organized.
It is essential because it will help you map out your day, penning down everything you need to do in a day. Daily planners are also excellent tools that help with time management problems. Working with set routines can also make a significant difference in how you cope with everyday life.
To become more organized, you also need to eliminate or decrease distractions. Set up your work or living environment in a way that there are minimal distractions. White noise machines or noise-cancelling headphones can be helpful.
2- Work on Social Skills
Working on relationships is instrumental for anyone battling symptoms of adhd . Spending quality time with family and friends is useful. Listen vigilantly to conversations without always cutting people off. Most importantly, develop relationships with individuals who understand and sympathize with your struggles with the neurodevelopmental disorder.
Social skills training can help grown-ups relate better with relatives, friends, and colleagues. People with families can also benefit from family therapy or marital counselling to improve family function and relationships.
3- Identify Hyperactivity Triggers
When living with a neurodevelopmental disorder, you have to learn to anticipate the situations that make you restless. Plan in advance on how to stay away from such without affecting others. For example, rather than fidgeting in a meeting, you can opt to take notes.
It also helps to avoid things that can make your life more difficult. These include pressure at work, arguing with other people, and using alcohol and drugs.
4- Invest in CBT
Cognitive Behavioural Therapy (CBT) can help people who have symptoms of adhd . It mainly focuses on an individual’s behaviors and thoughts. This type of therapy can help candidates change negative thought patterns into positive ones by alternating how people view challenges.
After going through CBT, individuals with the disorder can be more effective in planning, time management, organization, and impulse control. CBT is also useful for helping persons identify better ways to manage stress and emotions.
5- Take Care of your Health
Adults living with ADHD should go the extra mile to ensure they lead healthy lives. Participate in activities that help you blow off steam like dancing, exercising, or sports. Good nutrition is non-negotiable for persons with ADHD. Focus on meals with healthy foods and limit sugary and processed foods.
It’s also crucial to get quality sleep every night. To reduce stress in your life, experiment with various relaxation techniques like listening to music or reading a book. Reward yourself when things go well, and remember not to be too hard on yourself when things do not go too well.
6- Working with Expert ADHD Coaches
ADHD coaches have been known to help adults who have ADHD take charge of their lives. Most importantly, coaches help their clients achieve a wide range of skills like:
- Intellectual/ emotional growth
- Effective learning strategies
- Strong social skills
- Thoughtful financial planning
- Compelling business and career exploration
- Motivation and follow-through
- Healthy relationships and communication
- Achieving a healthy and balanced lifestyle
- A more orderly and simplified life
A great way to find an experienced coach is through ACO (ADHD Coaches Organization)
Get all the Help you Need
Many adults and children with adhd end up suffering unnecessarily because they do not want to get help. Do not shy away from seeking help from your friends and family.
It’s also advisable to look for support groups you can join. The organizations can help you get in touch with other adults who are in a similar situation. These people can be excellent sources of information, support, and advice.
If you are employed, talk to your boss about the condition and talk about reasonable adjustments that can be made to support you. If the disorder affects your driving, consult a doctor about driving suitability because you must inform the relevant state agency in charge of transportation.
Conclusion
Whether you are taking medication or not, engaging in behavioral therapy helps with ADHD treatment. It comes in handy because you get to learn skills that will benefit you through various stages of your adult life.
Sara Anderson is an Editor in Mango Clinic, a medical clinic that provides world-class healthcare services. Sara has been associated with the healthcare industry for over five years and specializes in medical content.