Navigating the ADHD Journey with Confidence and Resilience
There has been an increased focus on the rising number of ADHD diagnoses, but what exactly is it?
ADHD UK defines it as inattention or hyperactivity and impulsivity. To qualify as ADHD, it would need to be a persistent pattern of behaviour that has an impact on day-to-day functioning.
In this blog, we will look at the three different types of ADHD and how it can have an impact on both children and adults.
Whilst the first step is an official diagnosis, it is helpful to learn how you can implement some ADHD management techniques for either an adult or child, whether they have a diagnosis or if you are in the early stages of exploring ADHD.
What is ADHD?
There is a huge misconception that ADHD is something that only impacts ‘hyperactive boys’ and that they can grow out of it. It’s important to remember that people’s ADHD will show up differently as they age.
- Only 15% of ADHD diagnoses are classified as the hyperactivity-impulsive type.
- Between 50-75% of people diagnosed with ADHD will have this type of ADHD and will have presented with a mix of inattentive and hyperactive symptoms over a six-month period.
- Somewhere between 20-30% of ADHD diagnoses will be for people with inattentive ADHD, such as a lack of ability to concentrate and focus on tasks.
It might seem odd that the figures cannot be any more specific and that the prevalence rates vary quite widely. However, the NHS guidance suggests that people’s ADHD will show up differently at various stages of their life.
There is a distinct lack of research into ADHD in adults, so it’s likely that the figures will be more accurate as further research is carried out.
Coping with ADHD
If you have inattentive ADHD, you may have difficulty focusing and concentrating on tasks. Other symptoms could include a short attention span, forgetfulness, inability to listen to instructions, or difficulty completing a task.
Others with ADHD will struggle with hyperactivity and impulsiveness, such as excessive talking and fidgeting or acting without thinking and disregarding danger. Those with Combined type ADHD would be a combination of the two sets of challenges.
- A child in school might struggle to keep up with mainstream education’s academic and social demands.
- An adult might find that certain types of working environments are too uncomfortable for them to tolerate.
Undiagnosed ADHD and a lack of understanding about the reason why a child or adult behaves in a certain way can cause huge difficulties when they are in social situations and can form and maintain relationships.
ADHD Management Techniques
Whether you’ve had an official diagnosis or are in the early stages of learning about ADHD, it’s important to educate yourself on ADHD management techniques to better cope with these challenges.
Understanding the situations that you find challenging or potential triggers is key – as is having conversations with people you spend a lot of time with so that they can make any adaptations to help you feel more comfortable.
The NHS website has a very helpful article about this, but here’s a quick summary of some key things that will help both adults and children.
Plan the day ahead.
For some people, knowing what the day will look like helps to manage any potential anxiety. With a child, it might be helpful to tell them the different things they are doing that day.
For adults, blocking out the time in a diary will help them to move from one task to the other (such as getting ready for work or knowing where to go for lunch) so that they aren’t overwhelmed by the need to make decisions.
Set firm boundaries.
If a child is impulsive, being clear on the boundaries of what is acceptable can help them manage social situations and keep them safe.
For an adult, knowing what your boundaries are and what is acceptable to you is also helpful to keep you safe and happy.
Be positive and give positive reinforcements.
The impulsive aspect of ADHD can respond well to positive reinforcement. Little moments where praise is given will give them an extra dopamine boost, rather than only receiving criticism. Remember, this works well for both adults and children.
Think ahead about possible triggers.
Knowing things that might impact your behaviour will help you (or your child) implement the right ADHD management techniques. If you can only tolerate being in a crowd for so long, make sure you’ve got somewhere to go and decompress. Or, if you sense that some downtime is needed, look out for the little signs that mean you need some time out.
Manage social situations.
Think about the social situations that you enjoy and do more of them. If you find certain social situations uncomfortable, limit the time you spend there or simply say no and suggest an alternative.
Focus on diet and exercise.
Movement can be a great support for managing ADHD, as can eating well. Limiting processed foods and making sure your nutrition is in check is important for everybody, but if your diet isn’t healthy and balanced, it can exacerbate some ADHD symptoms.
Sleep and bedtime routine.
Not having enough sleep can have a huge impact on how anyone behaves and copes with the day, but even more so for somebody who has ADHD.
ADHD Management Strategies for Success: What’s next?
At times, managing life with a condition such as ADHD can feel very challenging. However, there are many simple changes that you can make to help make life easier. ADHD management techniques can make a difference, and there are people out there to give you a hand. It’s important to remember that there are many organisations that can support you, and there is more information available than ever.
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