How To Deal With ADHD: Exploring Symptoms And Strategies

Attention-deficit/hyperactivity disorder, more commonly known as ADHD, can be a serious neurological condition that usually affects the brain and nervous system. Although it is often referred to in a flippant manner on social media, ADHD can have a detrimental effect on one’s ability to live a productive lifestyle. Still, employing coping strategies like focusing on one thing at a time, using fidget toys, and avoiding distractions can be helpful. Online or in-person therapy can offer additional support in developing the coping skills necessary to manage ADHD symptoms.

Exploring ADHD (Attention Deficit Hyperactivity Disorder) symptoms

ADHD stands for attention-deficit/hyperactivity disorder. This neurological condition is often spotted in childhood and usually continues throughout a person’s life, although it can sometimes go undiagnosed and untreated until well into adulthood. 

Some of the core symptoms of ADHD can include the following:

• Inattention and an inability to focus
• Hyperactivity
• Difficulty adhering to schedules, deadlines, obligations, and responsibilities
• Impulsive behavior
• Restlessness
• Coexistence with other conditions, such as sleep disorders like sleep apnea or behavioral conditions like oppositional defiant disorder

While many of us experience the occasional bout of restlessness or an inability to focus, those with ADHD tend to experience these symptoms with greater severity and frequency, and these symptoms can impact their lives in many ways. This is why it’s often beneficial to seek a diagnosis and professional treatment if you believe you may be living with ADHD. 

How ADHD can affect focus and everyday life

ADHD symptoms can manifest in academia, relationships, work, and other aspects of life. They might impact a person’s ability to remember important tasks at school or even prevent an individual from holding a regular job. Those with ADHD might experience higher stress levels and feel overwhelmed when faced with large tasks.

ADHD often leads to impulsive behavior, which can result in behaviors like poorly managing money and making purchases without thinking them through. Those with ADHD may also have coexisting conditions, such as mood and sleep disorders. 

These, combined with the potentially detrimental effects of ADHD, often make it difficult for those with the condition to form meaningful relationships and keep jobs long-term. Those with ADHD could also take on too many responsibilities and find themselves unable to keep up. 

Strategies on how to deal with ADHD symptoms: Medication, therapy, and support

Those with ADHD might have a bleak outlook on their condition and the possibility of improvement. There can be a stigma surrounding ADHD, which may make it difficult for them to get the help they deserve. Those with ADHD often have low self-esteem and may blame themselves for their symptoms.

As society has grown to place more emphasis on the importance of good mental health, there may be more strategies available to help those with ADHD cope with the condition. Practicing positive behaviors like those discussed below can promote enhanced mental health and better time management skills. 

Several potential strategies to manage symptoms of ADHD can include the following:

Invest in an ADHD planner: This can be a great help for organizing one’s daily tasks and responsibilities. ADHD planners can come in physical or digital formats.

Consider workplace accommodations: Do not be afraid to ask your workplace for accommodations. ADHD is generally protected under the Americans with Disabilities Act (ADA), and you may be entitled to request reasonable adjustments at work.

Focus on one thing at a time to enhance attention and focus and manage ADHD

Try not to take on too many projects at work or at home. Those with ADHD often struggle with multitasking and finishing tasks they have started.

Embrace a clutter-free lifestyle for focus and hyperactivity strategies

Be sure to keep your space free of clutter, whether in the physical world or in cyberspace. Regularly tidy your office and living quarters and be sure to clear out your junk mail to avoid missing important emails.

Avoid distractions as much as possible with strategies and medication for enhanced attention

Try to minimize potential distractions, such as electronic devices. Medications may also be helpful for enhancing attention and focus. 

Join a support group to learn how to deal with ADHD

ADHD support groups can be a great way to connect with others who share and understand your experiences with ADHD.

Overestimate the amount of time needed to complete tasks 

Get into the habit of giving yourself more time than you think you’ll need and showing up early for obligations.

Set up and manage a budget for support and financial strategies

Many apps and programs can help you maintain a financial budgeting system to keep up with your spending habits.

Engage in intellectually stimulating activities

Stretch your attention span with intellectually stimulating activities, such as reading and doing crossword puzzles.

Exercise

Regular exercise can be an effective way to manage ADHD symptoms.

Try fidget toys for focus and hyperactivity therapy

Fidgeting devices can release excess energy in environments like school and work.

How therapy can help

One potential avenue for relief for those with ADHD is connecting with a mental health professional through in-person or online therapy. Online therapy can be a great resource, potentially providing the flexibility those with ADHD may require due to difficulties adhering to schedules and obligations. Attending therapy sessions from home at times that work with your existing schedule can add convenience to the therapy process.

According to a 2022 systematic review and meta-analysis, online therapy may effectively treat ADHD, particularly symptoms like attention deficit and social function. Those who are interested in seeking professional help with their mental health may note that both traditional face-to-face and online therapy can be valid options.

Takeaway

ADHD can be a serious neurological condition that typically affects the brain and nervous system. It can impact the daily lives of those who experience the condition in various ways, but healthy coping strategies may help. You might invest in a planner, implement exercise into your daily routine, or ask for workplace accommodations. Individuals with ADHD may also benefit from seeking professional support through therapy, whether they prefer to attend sessions online or in person.