Self-help Strategies for Adult ADHD

Did you know that whether or not your symptoms are linked to adult ADHD, stress, or any other type of mental health condition, many self-help tools and methods are available to help you regain and enjoy your mental balance?

If you are looking for a short collection of tips directly affecting those who have, or suspect they have, adult ADHD, read on for more information on how to improve your memory, enjoy a stable mood, and increase your concentration.

Strategies to mitigate the effects of adult ADHD.

Appreciate the power of sleep.

Good sleep hygiene is the routine we adopt when we prepare our bodies and minds for a good night’s sleep. Best practices regarding sleep include turning off backlit devices (i.e. mobile phones, laptops, TVs) two hours before your bedtime to encourage your body to release adequate melatonin. Keeping a regular sleep routine of going to bed around the same time seven days a week, and limiting your daytime naps to a maximum of half an hour.

Understand the effects of screen time.

Outside of working hours, experts suggest that you limit yourself to less than two hours of screen time per day. And when you are using your mobile phone then try to use it in a way that avoids having to multitask. Rather use one app at a time and resist the temptation to switch between them. In the same way, do not flip between multiple tabs when you are browsing the net.

Eat well.

It is good to know how eating affects you. Eating healthily often has the effect of your body and mind receiving consistent energy throughout the day, and this helps you sustain your focus. Making sure that a high percentage of your diet includes lean protein, whole grains, vegetables, and fruits will prevent any nutritional deficiencies and also regulate your blood sugar levels.

Routines help your brain relax.

Regular daytime routines provide your body and mind with stability and predictability. This is extremely helpful for someone dealing with adult ADHD. At work, create schedules by listing your to-dos and prioritizing them, keeping in mind when you are typically fresh and full of energy and when your energy is low, such as later in the afternoon.

Regular exercise.

It should not surprise anyone that physical movement increases the functioning of your brain whether or not you have adult ADHD. Exercise is also linked to the reduction of anxiety and depression by lowering the amount of cortisol, a stress hormone, in your body while increasing levels of dopamine and serotonin.

Practicing mindfulness.

Bringing your attention back to the present so that you can recognize your emotions and process them properly is the practice of mindfulness. It is a technique used to actively manage thoughts and emotions so that your brain filters out distractions and is trained to control impulses that are not helpful. Combined, these create a significant improvement in adult ADHD symptoms.

Get your senses on your side.

Depending on your preference, take control of the sounds in your environment. This can be done by playing soft music (baroque-style classical music is effective in this way), playing white noise, or making sure that it is absolutely silent by using noise-canceling headphones.

Be aware of how you respond to light, does a bright working environment assist your energy levels? Make your surroundings work for you by fine-tuning the sensory input your body receives.

Know yourself.

Knowing your likes and preferences, such as what it takes for you to get into an energy flow state where you have good focus, or how you are distracted, and being aware of some of your triggers of adult ADHD, will assist you as you adopt behavior and approaches to different situations that work for you.

Ask for help.

Adopting self-help techniques does not require you to face your adult ADHD all by yourself. Talk about the things which you are battling. There are a variety of ways you can do this, such as joining an online ADHD support group and sharing with your family and work colleagues.

Recruit professional Christian help.

Informal check-ins with friends are useful and a key part of your journey, however, you can take it up a level and enlist the help of a counselor. This professional can help you discuss a potential ADHD diagnosis, manage how you experience spikes in symptoms, and deal with any anxiety and depression.

Drawing on advice to negotiate stressful life events, creating supportive relationships, and being better at knowing your thoughts and emotions, are invaluable tools to become more robust, prepared, and bonded to those around you. These are all important indicators of mental and physical health and quality of life.

If you’re looking for additional help to better understand adult ADHD beyond this article, then why not browse our online counselor directory or contact our office to schedule an appointment? We would be honored to walk with you on this journey.