The misconception that ADHD, otherwise known as Attention Deficit Hyperactivity Disorder, is a childhood disorder that most will outgrow, has left many adult sufferers with few answers and a lot of frustration. Feelings of restlessness, difficulty with relationships, frequent job changes and anger issues are all symptoms of adult ADHD that can go on for years without being addressed. If you are an adult who has been diagnosed with ADHD, or if you think that you may have it, it is a good idea to seek help from a professional. Sometimes just knowing what is wrong, and how you can be helped, can make you feel better about yourself. In the meantime, there are some ways that you can cope with Adult ADHD and gain better control of your life.
Instructions
1. Channel your anger into something productive and practice skills that can control your temper. Adults contending with the symptoms of Adult ADHD often have anger issues. But understanding that your anger is something you can control may help to alleviate this problem. Silently counting to ten when you feel an outburst coming on can help you resist the urge to lash out at another person or family member. Some form of exercise, whether it is a nice brisk walk or a run on a treadmill, can help curb frustrations and exhaust any extra energy that you may be feeling at a given moment.
2. Force yourself to sit still. Adults suffering with ADHD have trouble following through with calm, sedentary activities, but once you make yourself aware that this is a symptom of ADHD, you may be able to conquer it. Focus on your activity and re-program your brain to allow you to perform quiet activities. During times when you are alone, practice and try to work up to acceptable durations of time. Tell yourself that it is OK to sit and relax. You do not need to be doing something every minute. It can be tough, but the more you do it, the easier it will become.
3. Listen and try not to interrupt. One of the biggest problems that adults with ADHD face is the inability to allow someone else to finish a statement without interrupting. Because the mind of an ADHD sufferer is working at a quick pace, some find themselves thinking of the next topic before the old one is even finished. Once again, try to focus. Make yourself listen to the other person, and when you feel yourself drifting off onto the next subject, refocus again. You can practice this skill by looking at the person when they speak, making eye contact and forcing yourself to follow through with listening to the other end of the conversation.
4. Complete one task at a time. Adults that suffer from ADHD state they have a difficult time completing a task before starting a new one. While performing one task, another one may be thought of, and the first one is dropped to work on the second one. Again, you can stop this from happening by talking to yourself. For instance, if you started vacuuming in the living room and are thinking to yourself that you need to wash the dishes, do not stop vacuuming. Try to vacuum right through the thought and finish the chore. Tell yourself that you will not touch a dish until the vacuuming is done. The more you talk to yourself and build awareness of the issue of task completion, the longer you will stick with something.
5. Work through your relationships by communicating. Some adults with ADHD find that they have difficulties keeping relationships with spouses and significant others. Some feel that their spouse or loved one just doesn’t understand their ADHD hurdles, and some feel that their loved ones are less than supportive. Others find themselves bored easily and in need of other stimulation. If this is the case for you, it is important to talk to your spouse. Discuss your thoughts and struggles, while understanding that they, too, may be struggling with your ADHD behaviors. Creating a workable plan to support one another can help you overcome the stresses that ADHD may be putting on your life together.
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