Being diagnosed with ADHD as an adult can be a confusing and overwhelming experience so we want to provide you with some information and guidance towards the best ways to manage it.
ADHD, or Attention Deficit Hyperactivity Disorder, is a neurodevelopmental disorder that affects approximately 5% of adults worldwide. While it is commonly thought of as a childhood disorder, it is estimated that up to two-thirds of children with ADHD will continue to experience symptoms into adulthood. Symptoms of ADHD in adults can include difficulty with organisation and time management, impulsivity, distractibility, emotional dysregulation and difficulty with maintaining focus. These symptoms can impact daily life and can lead to feelings of frustration and low self-esteem and a poor self-concept.
That said, with the right support and strategies, it’s possible to manage ADHD and lead a fulfilling life. Here are some tips and techniques to help you manage ADHD as an adult:
Confirming Diagnosis with Professional Assessment – A psychologist/psychiatrist can assess and make a formal diagnosis and assist you with developing a treatment plan tailored to your individual needs.
Develop Routines – Establishing routines and systems can help to minimise distractions and keep you on track. This can include using a planner or calendar to keep track of appointments and deadlines, and breaking tasks down into smaller, manageable steps.
Find Support – Building a support network can be invaluable in managing ADHD. This can include friends, family, and support groups.
Prioritise Self-Care – Taking care of yourself is essential in managing ADHD. This can include getting enough sleep, exercising regularly, and eating a healthy diet.
Consider Coaching – An ADHD coach is a professional who specializes in working with individuals with ADHD. They work with clients to help them develop strategies and tools to manage their symptoms and improve their executive functioning skills such as time management, organisation, and prioritisation which can lead to increased productivity and overall well-being. ADHD can be challenging to manage, and it can be helpful to have a professional to talk to who understands the unique challenges of the condition.
6. Consider Therapy – the experience of having or recently being diagnosed as having ADHD can be confusing and challenging. It can also cause some grief for the years that may have been spent feeling misunderstood. Therapy can be a great way of processing that trauma and of managing associated emotions.
Coping with ADHD is a journey, and there will be ups and downs along the way. But with the right strategies and support, it is possible to thrive with ADHD as an adult.
If you suspect you may have ADHD, it’s important to seek professional support to get a diagnosis and start your journey towards effective management.
