Like any other repair job, a trusty toolkit is necessary to fix ADHD. The toughest challenges you face head-on is when it comes to managing difficult ADHD symptoms that beat you consistently through years, numbing you while you struggle to handle these challenges but still leaving you in the same rut.
Time to shake that numbness away! No more of sucking it up every morning and getting your ADHD meds as the first things to eat! If you’ve long ago given up on hoping for better, now you can say goodbye to hammering through another day! No more being edgy; no more of those clenched teeth. You get back home from work (weekdays) or a healthy recreation (weekends) and end the day getting under the covers till morning dawns.
Adult ADHD Symptoms – Is this You!
Are you a person who easily relates to the following symptoms:
- Do you feel letting go of the wheel of life?
- Does it surprise/upset you no more if important schedules are missed?
- Do you smilingly submit to lost trains of thought?
- Is stammering a part of you?
- Do you fiddle with small objects (e.g. rings, pens etc.) amidst serious situations?
- Does your knee-jerk?
- Do you make false promises knowingly?
- Are you a victim of sudden emotional meltdowns?
- Are you into frequently switching job or friend-circle because you get bored pretty easily?
- Do you find yourself indifferent and helpless under grave situations?
Presence of majority of the above indications denote a distinct chance of adult ADHD. Any additional symptoms simply increase the intensity of the condition.
RELATED READING: ADHD Symptoms in Girls may be different
Where ADHD gets more Complicated for Families
It is fairly accepted in the scientific community that ADHD has a genetic cause. In families where you find ADHD in children, there is quite a likelihood that either or both the parents may also have ADHD (READ: Genetic Manifestation of ADHD from Being a Child to Adulthood). The situation gets worse when all three are affected and far, far more aggravated in case of large, all-ADHD families.
Let us take an example. If it’s the father with ADHD, then troubles may range from losing livelihood to being incompetent in fulfilling parental duties properly. See the below videos to get an idea of what I am talking about:
But HEY! Perhaps you can put an end to your child’s crisis and make him/her grow to an adult without ADHD! Just remember that there are many more with problems greater than yours. The first example is your own child and you will definitely not like her to give up grabbing the wheel, so all you need to do is to ensure that the grip doesn’t miss. It’s a daunting challenge, but it lets you lift both of your heads up and live again!
Self Manage your Adult ADHD Treatment & Symptoms
As a basic rule, start by acknowledging when you are wrong and admitting your mistakes when you are at fault. The conversations will often tend to be long ones; sharing experiences and challenges you and your partner come (and came) across and the ways to deal with them takes time. Staying aware and being positive are essential requirements in the conversations and it must not make either party feel overwhelmed or lose control. So in that spirit, from Survival to Living! Here are the 9 strategies you can use.
1. Handling Distractions
Use your own focusing power to further strengthen your abilities! It is the first step towards being self-aware and positive. It brings your imagination into play; but that’s for the later stage. To start with, a “physical clamp” is required.
This can be a sticky note with the name of the task written on it; stuck to a place where your lost thoughts first take you. It can be the wall behind your computer monitor. As you lose the need of the paper to get back what you were doing, develop a mental clamp. It will help you to become aware of the onset of an episode much before your eyes start to shift.
All you have to do is just imagining the same sticky on the inside of your forehead. Even if the pile of cell phones at the back of your head start ringing in zillion different ringtones, the clamp will stop them from trying to stop your task.
2. Harnessing Focus
This tool will work only if you invest belief in the act of finishing the task. Correct application can put your focus on a hyper drive. It’s just the opposite of hyperfocus. But let’s try to understand first how focus is lost.Little stimulation(s) to the neurotransmitters send ADHD-ers down the rabbit hole and keep them there for as long as they stay stimulated. This is hyperfocus. But it can be harnessed with practice.
Set an emotional, after-task reward. This reward will be for the times you flawlessly finish a big enough task and within time. The first accomplishment will bind the neurotransmitters to the long-goal stimulus but your final goal is to get rid of the fleeting ones.
So start with something you enjoy doing. With your goal clamped and hyperfocus harnessed, the next time the rabbit hole beckons, you’ll stay on put your path.
3. Vocal Planning (inside the head)
Visualizing the hours in their proper order (as they are planned) at the start of the day and saying them out loud gives the day a shape and stability.
It helps you set goals and reduce chaos even if there’s a change to the day’s routine.
4. Mind-Mending (inside the head)
Set up reminders for every event (from waking up and showers to assignments) in your day. Electronic devices make that easy, helping ADHD-ers connect to time more efficiently. Sync your smart-phone’s clock and calendar apps with your computer. Shift to electronic banking and budgeting, it will help you stick to a budget and pay bills on time.
5. Controlling your Hyperactive Instincts
Breathe, sweat and eat is all you need to do! Use your body to get out of your head. You will end up strengthening both. Spend five to ten minutes every day at a quiet place all alone; centre yourself, and breathe in and out on counts of ten. The resulting calm will create a strong awareness and bring control over emotions.
NOTE: Yoga alone isn’t sufficient. Use progressive muscle relaxation techniques like the one below to calm your senses.
Also exercise regularly– aerobics, CrossFit, pilates or the good-old strength training, anything will do as long as it’s intense, exhausting and short (total duration of activity not exceeding 45 minutes; rest periods excluded).
Avoid sugar to control the moods better; also, processed food – as much as possible. Eat the vegetables, fruits, animal fat and protein to stay healthy. Try to stick to our recommended ADHD Diet Plan.
6. Curbing Capriciousness
To be specific, stopping killing buying habits come first. Examine and strengthen your vision of yourself. It helps in finding what you truly value in your life. Take pride in that and most you’ll come across won’t be shiny things. Divide things under two columns: What You Need Vs What You Want and put them down on paper.
Need is what you think is important without the provocation from an impulse. Want is when impulse makes you buy to impress others around you.
7. Anger Management
Give Yourself a break! Feeling anger may come naturally to you but venting your frustration at yourself and others is never helps anyone. Strategy 5 (Curbing your Hyperactive Instincts) helps a lot, but to get the better of your burning anger, you have to find the fuel that is feeding it — the inner voice that compels you to think about how weak and incompetent you might be (but you are not!).
When that voice starts to pester you, stop what you were up to. Instead, look around, breathe, go for a walk; basically take it easy. Let the fire within you subside, and allow the foul smoke of self-destruction to dissipate.
8. Grow Social Skills
It will require growing some courage and empathy before you start expanding your social circle. Look at and listen to people with compassion and understanding, more so when you believe they don’t deserve it at all. It will give you inner strength and happiness while making your friends grateful. Remember not to expect quick results; it takes lots of practice and listening skills to become good at it.
9. Talk out of your Low Self-Esteem
The inner self-destructive propaganda can destroy hard work. This is exactly what happens with every individual with ADHD; their negative self-image that festers in the corner of their brain. The only thing that keeps this evil little guy from controlling you is talking about it – honest talk. Talk brings the light of truth in the window, and lets you shine in its glory.
But, you should be in the hands of a pro while you do that; or, someone you really, really trust. Start with your partner. In case you are single, rely on a good friend, pastor, or a parent – they all are good candidates.
Hopefully, these 9 self-healing adult ADHD treatment strategies will come handy to you. Timing is everything – the best time to start is NOW! Give yourself a few months and you will strat seeing some positive results. If you have any questions, please post it in our ADHD Forum board; we would be delighted to hear back from you.