How to deal with anxiety and intrusive thoughts relating to ADD (ADHD)
Asked by Snail
Answered
10/25/2022
Hi Snail! Thank you very much for asking this valuable question on the "Ask a Licensed Therapist" forum. Based on your question, I can tell that you are seeking out advice on how to manage symptoms of anxiety and ADHD as well as keep a healthy balance in your relationship. It is really good to see that you are reaching out for support on this important topic.
Based on what you wrote in your initial question, I can tell that you have been feeling anxious and have been experiencing intrusive thoughts. How would you describe your overall symptoms of anxiety? How often do you feel anxious? Would you be willing to rate your anxiety on a Likert scale of 1 to 10 on a daily basis? It might be a good idea for you to complete the GAD-7, which is a standardized assessment for measuring anxiety. This will give you an idea as well as a base line for your symptoms of anxiety.
In addition to keeping track of your anxiety symptoms and practicing self assessment skills regarding your experience of anxiety, I recommend trying some relaxation and mindfulness techniques. These methods include deep breathing, sensory grounding techniques, mindfulness meditation activities, and progressive muscle relaxation. From my perspective, mindfulness simply means being present in the moment and focusing on the here and now. If you need some assistance with getting started with utilizing these approaches, check out the myriad of handouts available on Therapist Aid.
Also, would you be willing to keep track of your thoughts and feelings by participating in some therapeutic writing or drawing exercises? If you have not done so already, I recommend that you practice writing in a therapeutic journal. Utilize the feelings wheel as a means to connect to your emotional self and document those feelings. Through the process of journaling, you may be able to achieve some greater insight into your experience. Also, you may want to make steps towards identifying your areas of strengths as well as your areas on concern. After some time, you can certainly begin seeking out themes that come up in your writing.
It may be helpful for you to create some therapeutic drawings about your thoughts, feelings and experiences. Start with creating a simple scribble drawing when you are having heightened moments of anxiety or stress. The spontaneous aspect of scribble drawings can be an awesome outlet for creative expression. This technique can foster a holistic, healing experience.
Did you know that coloring within a circle can produce a sense of relaxation and even lower heart rate and blood pressure? Check out the free mandala outlines that are available online. You can print or purchase a mandala coloring book and draw within the circular format. Perhaps you may want to write your thoughts in the circle as a means to organize the intrusive thoughts that you have been having. Ultimately, it is completely up to you how you want to process and address your thoughts.
It is a great thing that you feel like you are in an equal relationship with your partner at this time. What has that been like for the two of you to be in a loving relationship? It sounds like that despite the fact that you are in a loving relationship, you have thoughts that your partner might leave you. When did you begin having these thoughts? How long have you been feeling concerned that you may be emotionless?
It appears you have the ability to be consciously aware of your thoughts and that you have been trying your best to rationalize your ways of thinking. I recommend checking out the Wise Mind concept, which is a dialectical behavioral therapy approach. This concept purports that there are three aspects to the mind: the rational, emotional and wise mind. The ideal of the wise mind is to combine the rational and emotional aspects and be intuitive. Do what you can to create a thought balance and combat each negative thought with a more positive one!
It seems like it would be helpful for you to check in with your partner and tell your partner how you are feeling. I know that you mentioned that you are in a long distance relationship. Perhaps you may consider writing a letter to your partner or sending a greeting card with a hand written and personalized message. If you can coordinate a scheduled time to talk on a weekly basis, that could be great for both of you to continue to maintain a healthy relationship. I can tell that you are trying to navigate the challenges of having a long distance relationship, which is a really good sign.
At this time, I recommend individual counseling sessions on a weekly or bi-weekly basis. BetterHelp offers counseling appointments on the phone, through live chat or via video conferencing. You can also join a group or attend a groupinar. If things do not improve after some time, you could certainly connect with a therapist and your partner in a couples therapy session. Essentially, it is up to you to decide what will work best for you, your individual needs and your situation.
Lastly, I want to touch base about the symptoms of ADHD that you have been having. It sounds like you believe some of the anxiety symptoms that you are having are related to ADHD. When were you diagnosed with ADHD? What treatment recommendations has your primary care provider made for you thus far? I can forward you the following information that may clarify your concerns about ADHD. I hope that information in these pdf documents will be useful to consider:
Thank you again so much for asking this valuable question on the BetterHelp platform! I really admire your goal of trying to reassure yourself as well as maintain an equal and healthy relationship with your partner. I hope that my response will benefit you in some way. Take good care and have a nice day!
(LMHC, ATR-P, MS, NCC)