Navigating ADHD In Men: Myths, Realities, And Coping Mechanisms
Attention-deficit/hyperactivity disorder or ADHD can be seen as a type of neurodivergence impacting many adults and children. Individuals with ADHD tend to experience challenges related to focus, fidgeting, and forgetfulness. While this mental health condition may not be “cured,” a person can reduce symptoms with various strategies, such as making lifestyle changes, practicing mindfulness skills, and leaning on a support network. Working with a licensed mental health professional can be beneficial when developing a plan to manage ADHD symptoms.
What is ADHD, and how does it impact men?
According to the Substance Abuse and Mental Health Services Administration (SAMHSA), ADHD tends to be the most commonly diagnosed mental health disorder in children. The core ADHD symptoms usually involve struggling to focus, being continually active, and having trouble controlling impulses and behavior.
For individuals with ADHD, managing sensory information can be challenging because the brain may struggle to filter out unnecessary information. This can lead to overstimulation, which often contributes to challenges at school or work.
In some cases, it can be challenging to differentiate between ADHD and other disorders, such as bipolar disorder, because individuals with ADHD may experience mood swings and low self-esteem in addition to the symptoms listed above. Although the two disorders tend to be distinct, ADHD and bipolar disorder may co-occur in around 20% of individuals with ADHD.
While there may be no clear difference between ADHD symptoms in men versus the overall population, women with this disorder may be underdiagnosed. Studies show that men are usually more likely to receive an ADHD diagnosis, although updated evidence may be needed.
This discrepancy could occur due to the biases of doctors, parents, and teachers, who may notice symptoms in children and make recommendations or referrals. It could also occur due to differences in the ways symptoms present in children, as girls tend to be more likely to display inattentive symptoms, while boys usually show hyperactive-impulsive symptoms that may be more easily recognizable as signs of ADHD.
ADHD can impact different people in different ways. However, there may be no conclusive biological evidence showing that ADHD presents differently in adult males when compared to adult females. Adult ADHD in men may involve many of the same symptoms as it does in the general population. However, adult symptoms can differ from childhood symptoms.
Myths about ADHD
ADHD can be a widely misunderstood disorder, and many myths about the disorder may exist. Learning about ADHD and dispelling these myths can reduce the stigma for people with ADHD and encourage them to seek out the support they deserve.
Below are three common myths about ADHD, as well as factual explanations.
Myth #1: ADHD only occurs in children
While ADHD starts in childhood for many individuals, kids are not the only people who can experience this disorder. ADHD can be seen as a type of neurodivergent thinking that often persists into adulthood. For many individuals with ADHD, symptoms can be mitigated and reduced over time, although they may fluctuate throughout the person’s life. When left untreated, adult ADHD can impact a person's home life, career, and interpersonal relationships.
Myth #2: ADHD is not a real disorder
Another common myth is that ADHD is “made up” or is “just in a person’s head.” This myth can be damaging because it disregards the real struggles and symptoms that individuals with ADHD can face daily. ADHD is a real disorder that is included in the Diagnostic and Statistical Manual of Mental Disorders, 5th Edition.
To be diagnosed with ADHD by a professional, an adult must typically exhibit five or more inattention symptoms and five or more hyperactivity and impulsivity symptoms. For children, six symptoms from both categories must usually be present. Additionally, for both adults and children, symptoms must be present for at least six months.
Myth #3: ADHD is a result of laziness or lack of discipline
Individuals with ADHD often struggle with executive functioning, which can be shown outwardly through difficulties with organization, time management, and impulse control. These challenges are not necessarily due to a lack of effort or willpower but can instead be rooted in differences in brain chemistry and function. This misconception can overlook the neurobiological underpinnings of ADHD. Individuals with ADHD often try very hard to focus, reduce fidgeting, and stay in control.
Realities of living with ADHD
The myths surrounding ADHD may not always match the realities of living with ADHD. For individuals with ADHD, managing aspects of everyday life can be challenging. One area of everyday life that ADHD can impact is interpersonal relationships. Individuals with ADHD may impulsively move from relationship to relationship, both romantically and with friendships. This can make it harder for individuals with ADHD to find long-term partners and friends.
For some people with ADHD, maintaining conversation and effectively communicating can also be challenging. These individuals may need help focusing on the conversational topic, and they may frequently change the subject. When working in a team or chatting with a significant other, this can be perceived as rude.
The impact of ADHD on communication and relationship skills, as well as difficulty focusing and experiencing an increased level of forgetfulness, can make it more challenging for individuals with ADHD at work and in school.
Common challenges faced by individuals with ADHD can include the following:
- Time management: Having trouble estimating and managing time can cause a person to be late for meetings or appointments, or they may miss deadlines.
- Organization: Clutter, organizing tasks, and managing a schedule tend to be common challenges for individuals with ADHD.
- Impulsivity: Acting without thinking can result in impulsively saying or doing things that may be regretted later.
- Attention and focus: This can involve difficulty sustaining attention on tasks, being easily distracted, or quickly becoming bored.
- Hyperactivity: Restlessness, fidgeting, and difficulty staying still, especially in situations where it is expected, can lead to problems at work or school.
- Emotional regulation: Difficulty regulating emotions, leading to mood swings, impatience, or being easily frustrated or overwhelmed, can impact interactions with peers.
- Procrastination: Putting off tasks until the last minute due to difficulty getting started or prioritizing can negatively affect a person’s work.
- Forgetfulness: Forgetting appointments, deadlines, or important tasks, even with reminders, can affect grades or job performance.
- Task switching: Difficulty transitioning between tasks or activities, leading to inefficiency, can make it challenging to get work done as expected.
- Social interactions: Challenges with social skills, such as interrupting others, talking excessively, or misreading social cues, can contribute to challenges with other students, teachers, or coworkers.
Coping mechanisms and strategies
Many coping mechanisms and strategies can help an individual with ADHD stay organized and focused. These strategies can be implemented independently or with the help of a therapist. Managing ADHD symptoms is often a long-term process, and results may take time to be fully realized. Below are four strategies to consider.
Lifestyle changes
Living with ADHD may mean experiencing challenges with the organization and management of daily activities and events. To manage these challenges, it may be important to lay a healthy foundation through nutrient-rich eating habits and exercise. Eating a balanced combination of nutrient-dense foods may positively impact ADHD symptoms and improve overall brain function.
In addition, exercising regularly may reduce the core symptoms of ADHD, such as hyperactivity, lack of focus, and impulsivity.
Outside of nutrient-rich food choices and exercise, getting high-quality sleep may reduce ADHD symptoms. Practicing good sleep hygiene by sleeping in a dark room, reducing screen time, and limiting caffeine intake can help a person get sufficient sleep and mitigate symptoms of ADHD.
Medication
A mental health professional may recommend ADHD medications to manage symptoms for some individuals. Medication is generally part of an overall solution that combines self-regulation skills and lifestyle changes.
Only a psychiatrist or doctor can prescribe medication to treat ADHD. However, if you are working with a therapist and they believe medication may help with symptoms, they can refer you to a doctor or licensed psychiatrist for further evaluation. It may also be important to understand that medication is generally not a cure for ADHD, and after stopping medication, symptoms may return.
Self-regulation skills
Another coping strategy for individuals with ADHD may be to develop strong self-regulation and emotional regulation skills. This generally includes skills like mindfulness and deep breathing exercises, which can center a person’s attention and reduce impulsivity.
It can also be beneficial to identify triggers or environments where ADHD symptoms may be more pronounced, and then develop strategies for managing ADHD in those situations. For students, this could include developing a routine in class for managing the tendency to speak out during lectures or display other disruptive behaviors.
Finding support
Individuals with ADHD do not have to manage their symptoms alone. It may be helpful to seek support from friends and family or a licensed therapist. A therapist can help a person with ADHD develop a strategy for reducing symptoms and managing their impact on a person’s daily life.
Finding a therapist who meshes well with a client’s needs and personality may be essential. However, meeting in person usually limits individuals to professionals who are based locally. One benefit of online therapy can be that you are not limited to your local area when looking for a therapist, which can offer greater flexibility. You may also have the opportunity to switch therapists as needed, which can make it easier to find the right match.
Studies show that online therapy can be an effective form of support for managing symptoms of ADHD, including impulsivity, hyperactivity, and inattention.
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