{"id":46043,"date":"2020-02-20T06:19:45","date_gmt":"2020-02-20T06:19:45","guid":{"rendered":"https:\/\/www.marriage.com\/advice\/?p=46043"},"modified":"2023-01-04T12:06:40","modified_gmt":"2023-01-04T12:06:40","slug":"expert-tips-for-managing-adhd","status":"publish","type":"post","link":"https:\/\/www.marriage.com\/advice\/mental-health\/expert-tips-for-managing-adhd\/","title":{"rendered":"Expert Tips for Managing Adhd and Turning It on Its Head"},"content":{"rendered":"\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-46045 size-full\" title=\"Expert Tips for Managing Adhd and Turning It on Its Head\" src=\"https:\/\/image.marriage.com\/advice\/wp-content\/uploads\/2020\/02\/Expert-Tips-for-Managing-Adhd-and-Turning-It-on-Its-Head.jpg\" alt=\"Expert Tips for Managing Adhd and Turning It on Its Head\" width=\"804\" height=\"350\"><\/p>\n<p><span style=\"font-weight: 400;\">The importance of a clear understanding of ADHD and diagnosis of ADHD can not be underlined enough.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if <\/span><span style=\"font-weight: 400;\">ADHD<\/span><span style=\"font-weight: 400;\"> were to knock on your door, (text, tweet, instagram, snapchat, facebook message, text you, email you), what do you suppose it might have to say? Do you think there might be a hidden message in distraction?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Could there be a lesson tucked away in that impulsive outburst? Perhaps the experience of difficulty sitting still is trying to tell us something. Managing ADHD is no easy feat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">ADHD came onto the scene at the same time as the Industrial Revolution, over a hundred years ago.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It seems to be embedded in the modern psyche, like electricity and the combustion engine. Modern life has accelerated at an exponential rate, leaving a staggering wake of information all competing for our attention.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What if the ADHD Symptoms were a sort of built-in alarm, issuing a warning about the debilitating effects of the fast-paced, multi-tasking lifestyle that is now expected of us all in the postmodern world?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The solution for <\/span><a href=\"https:\/\/www.marriage.com\/advice\/therapy\/\"><span style=\"font-weight: 400;\">living with ADHD<\/span><\/a><span style=\"font-weight: 400;\"> and managing ADHD has been primarily medical.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While using medication for managing ADHD as a sole solution works for many, some might feel the need for something more, or something else as ways to cope with ADHD.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, watch this video on Attention deficit hyperactivity disorder (ADHD\/ADD) &ndash; causes, symptoms &amp; pathology.<\/span><br><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/vQRh_VMA7Vc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Behavioural-interventions-for-ADHD\"><\/span>Behavioural interventions for ADHD<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6494390\/\" rel=\"nofollow\" target=\"_blank\"><span style=\"font-weight: 400;\">Behavioral interventions<\/span><\/a><span style=\"font-weight: 400;\"> may be the key to unlocking the hidden messages in prevalence of ADHD that can go a long way in managing ADHD.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Behavioral interventions are things we can do to make our lives easier and managing ADHD a less gruesome task.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We already do a lot of things. Some of those things might be because we have ADHD.<\/span><\/p>\n<blockquote><p><i><span style=\"font-weight: 400;\">If we know what we have, we can figure out how to do things a little differently, giving us better results.<\/span><\/i><\/p><\/blockquote>\n<p><span style=\"font-weight: 400;\">If we<\/span><b> learn to listen to our ADHD<\/b><span style=\"font-weight: 400;\">, we might be open to the hidden lessons it is trying to teach us. Here are some ideas that might turn the ADHD &ldquo;mess&rdquo; into helpful messages.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The-strengths-chat\"><\/span>The strengths chat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Challenging the shame <\/span><a href=\"https:\/\/www.marriage.com\/advice\/relationship\/the-blame-game-is-destructive-to-your-marriage\/\"><span style=\"font-weight: 400;\">blame game<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So many with ADHD feel that they are constantly apologizing for being late, missing appointments, and knocking things over.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So much emphasis has been placed on the negative aspects of the condition and managing ADHD.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you feel badly about yourself, with no way out, it&rsquo;s really hard to find any motivation to improve.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&rsquo;s important to ask, <\/span><b>&ldquo;What&rsquo;s working?&rdquo; &ldquo;What do you do well?&rdquo; &ldquo;How is that evidenced?&rdquo;<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The value to this is to begin to <\/span><b>reframe the <\/b><a href=\"https:\/\/www.verywellmind.com\/what-is-self-concept-2795865\" rel=\"nofollow\" target=\"_blank\"><b>self-concept<\/b><\/a><b>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This gives the <\/span><a href=\"https:\/\/www.marriage.com\/advice\/counseling\/is-adhd-the-secret-wedge-between-you-and-your-partner\/\"><span style=\"font-weight: 400;\">person with ADHD<\/span><\/a><span style=\"font-weight: 400;\"> a chance to step out of the constant cycle of blaming themselves for what they&rsquo;ve done wrong, and feeling ashamed for it. Subsequently, it makes managing ADHD relatively easier.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The-time-audit-values-driven-motivation\"><\/span>The time audit values driven motivation<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">How you spend your time tells us a lot about who you are. Time audit can be an effect tool when looking for solutions for ADHD management.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use your daily calendar to record what you do. Then divide your activities into three (3) categories:<\/span><\/p>\n<ol><li><span style=\"font-weight: 400;\">Personal<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Business<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Social<\/span><\/li>\n<\/ol><p><span style=\"font-weight: 400;\">(If you are in school, anything academic can be considered &ldquo;business.&rdquo;) So many people with ADHD complain of &ldquo;lost time.&rdquo; This will help you to find it.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Put-a-cap-on-It\"><\/span>Put a cap on It<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Regulate explosive emotions.<\/span><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5973996\/\" rel=\"nofollow\" target=\"_blank\"><span style=\"font-weight: 400;\">&ldquo;Big&rdquo; emotions can be a problem with ADHD<\/span><\/a><span style=\"font-weight: 400;\">.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Frustration tolerance is often impaired when working at managing ADHD.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bringing more awareness to how and what we think can help. Discussing what happens with trusted others, whether family, friends, or a teacher of <\/span><a href=\"https:\/\/www.marriage.com\/experts\/\"><span style=\"font-weight: 400;\">counselor<\/span><\/a><span style=\"font-weight: 400;\"> gives you more power over the big emotions.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Both-feet-on-the-ground\"><\/span>Both feet on the ground<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-46046 size-full\" title=\"Both feet on the ground\" src=\"https:\/\/image.marriage.com\/advice\/wp-content\/uploads\/2020\/02\/Both-feet-on-the-ground.jpg\" alt=\"Both feet on the ground\" width=\"804\" height=\"350\"><\/p>\n<p><span style=\"font-weight: 400;\">Get oriented: You are here.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Grounding exercises help regulate the physical aspects of ADHD, like losing focus and being impulsive.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Physical exercise can make you more relaxed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A hot shower or bath can <\/span><a href=\"https:\/\/www.marriage.com\/advice\/emotional-intimacy\/\"><span style=\"font-weight: 400;\">reduce stress<\/span><\/a><span style=\"font-weight: 400;\">. Meditation and mindfulness exercises, such as deep breathing can help you feel more grounded and in control of your emotions.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Context-is-everything\"><\/span>Context is everything<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Manage your environment<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Managing your environment may be challenging. But even small changes and rituals can increase focus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By reducing stress, and &ldquo;side barring,&rdquo; (brewing a cup of tea) might be the key to getting that bill paid, or finishing that homework assignment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Changing lighting, or using headphones with your favorite music can shut out distracting sounds and images in your environment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now let&rsquo;s not forget about people and animals. They are part of our environment too! ADHD is a relational condition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eliminating, or at least <\/span><b>reducing interruptions, and toxic shaming\/blaming relational patterns with teachers, friends, and family <\/b><span style=\"font-weight: 400;\">can have a significant impact on reducing ADHD symptoms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To summarize, our ADHD may have important things to say.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learning to listen to the hidden messages, we can take productive action, leading to increased functionality, and life satisfaction.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Living with ADHD may not always be easy, but with a few simple changes in what we do, we can significantly improve outlook, mood, and get those things done that are piling up on our desk!<\/span><\/p>\n","protected":false,"raw":""},"excerpt":{"rendered":"<p>The importance of a clear understanding of ADHD and diagnosis of ADHD can not be underlined enough. However, if ADHD were to knock on your door, (text, tweet, instagram, snapchat, facebook message, text you, email you), what do you suppose it might have to say? Do you think there might be a hidden message in distraction? Could there be a lesson tucked away in that impulsive outburst? Perhaps the experience of difficulty sitting still is trying to tell us something. Managing ADHD is no easy feat. ADHD came onto the scene at the same time as the Industrial Revolution, over <\/p>\n","protected":false},"author":671,"featured_media":46045,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[93],"tags":[2721],"_links":{"self":[{"href":"https:\/\/www.marriage.com\/advice\/wp-json\/wp\/v2\/posts\/46043"}],"collection":[{"href":"https:\/\/www.marriage.com\/advice\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.marriage.com\/advice\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.marriage.com\/advice\/wp-json\/wp\/v2\/users\/671"}],"replies":[{"embeddable":true,"href":"https:\/\/www.marriage.com\/advice\/wp-json\/wp\/v2\/comments?post=46043"}],"version-history":[{"count":4,"href":"https:\/\/www.marriage.com\/advice\/wp-json\/wp\/v2\/posts\/46043\/revisions"}],"predecessor-version":[{"id":60952,"href":"https:\/\/www.marriage.com\/advice\/wp-json\/wp\/v2\/posts\/46043\/revisions\/60952"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.marriage.com\/advice\/wp-json\/wp\/v2\/media\/46045"}],"wp:attachment":[{"href":"https:\/\/www.marriage.com\/advice\/wp-json\/wp\/v2\/media?parent=46043"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.marriage.com\/advice\/wp-json\/wp\/v2\/categories?post=46043"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.marriage.com\/advice\/wp-json\/wp\/v2\/tags?post=46043"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}