Content

• Steps
• Advice

People with ADHD (ADHD) often have difficulty concentrating on something. Too many stimuli will cause intense distraction for the patient as well as impair their ability to focus. You may have just realized that the difficulties you've had in the past are related to the recent diagnosis of ADHD. The first step is to be diagnosed with this disorder. Then, develop strategies to help yourself cope with possible challenges. Take the courage and take a chance if you have been diagnosed with this disorder.

Steps

Method 1 of 9: Diagnose ADHD

1. 

   Determine if you have ADHD symptoms. To be eligible for the diagnosis, you must exhibit at least five symptoms (adults) or six symptoms (for children 16 and younger) in more than one setting for at least 6 months. . Symptoms must be incompatible with the patient's developmental level and affect work, social communication and study. Symptoms of ADHD include:
   • Causes mistakes unconsciously, not paying attention to details
   • Having trouble concentrating (while working or playing)
   • Doesn't seem paying attention when someone else is talking
   • Not completed well (homework, chores, chores); easily distracted
   • Lack of organization
   • Avoiding things that require concentration (like homework)
   • Can't remember where to keep it or always lose keys, glasses, papers, tools, etc.
   • Easily distracted
   • Forgetful
   • Having trouble identifying your personality or the things you like best

2. 

   
   
   Determine if you have symptoms of hyperactivity / hyperactivity / hyperactivity of ADHD. Some of the symptoms must be in the "disturbing" level for them to be considered when making a diagnosis. Record if you have had at least five symptoms (for adults) or 6 symptoms (for children under the age of 16) in more than one setting for at least 6 months.
   • Fidgety sitting, hands and feet often wiggle
   • Feeling restless
   • Having trouble playing or doing activities that require silence
   • Move or act like "motorized"
   • Talk too much
   • Even though the other person hasn't finished asking questions, blurted out
   • Having trouble waiting for your turn
   • Or interrupt other people, often interrupting conversations or games

3. 

   
   
   Evaluate if you have combination ADHD. Some people with ADHD show symptoms simultaneously from both hyperactivity and attention deficit groups. If you have five symptoms (for adults) or six symptoms (for children 16 and younger) in either of these groups, you may have combination ADHD.

4. 

   
   
   See a mental health specialist for a diagnosis. When determining your level of ADHD, consult a specialist for an official diagnosis.
   • Your doctor can also determine if there are other explanations for your symptoms, or can attribute them to another mental disorder.

5. 

   Ask a psychiatrist about other disorders. In addition to ADHD, 1 out of 5 people with this condition are diagnosed with another serious disorder (the most common being depression and bipolar disorder). One-third of children with ADHD also have behavioral disorders (behavioral disorder, defiance disorder). ADHD also tends to be accompanied by poor learning and anxiety. advertisement

Method 2 of 9: Develop emotional coping strategies

1. 

   Self-isolating method. Recognize when you feel overwhelmed or over stimulated. Move away from those situations when you need a break. Find a place where you can spend some time clearing.

2. 

   Prepare for times of mood swings. Your mood will change very quickly when you have ADHD. Knowing what to do and how to cope with your mood swings will make it easier to overcome. Find an activity to draw your attention away from your bad mood, like reading a book or chatting with a friend.

3. 

   Don't commit to doing things beyond your means. People with ADHD are often over-committed. That commitment will become overwhelming for them. Learn to say no. For example, if you are asked to participate in your child's picnic trip, refuse altogether or offer to attend for 1 hour or 3 hours.

4. 

   Try playing a role-playing game to prepare for new situations. People with ADHD often feel anxious when facing unfamiliar situations. To ease your anxiety and familiarize yourself with the upcoming event, playing role-playing games can guide you in the right responses.
   • This strategy is especially useful for preparing you to meet new people, handle conflicts with friends, or interview for a job.

5. 

   Know when you can best handle things. You may be able to handle situations better depending on the time of day. For example, some people with ADHD may work better in the afternoon, while others can best deal with stressful situations in the morning.

6. 

   Create a support network. People with ADHD need to understand how to recognize and reduce stress and confusion before losing control and becoming anxious, depressed or even addicted to drugs. Make a list of people you can call for help when you need to get through a difficult situation. advertisement

Method 3 of 9: Organized living

1. 

   Use a daily schedule. Organizing and structured living habits will help you stay on top of your day's activities and tasks. Buy a notebook that is large enough for daily notes.
   • Before going to bed, check your schedule for the next day. This way, you will know in advance what is coming and what needs to be done to get the job done.

2. 

   Break down the big chores. Thinking about the big picture can be overwhelming. Break a large task down into manageable chunks that can be completed easily.
   • Create a to-do list for each task. Then, write down the steps to complete the job. Cross out any steps you have completed.

3. 

   Clean up. Clutter can increase feelings of overload and distraction. Clear items from tables and shelves.
   • Eliminate spam immediately and unsubscribe from shopping ads or credit card offers.
   • Sign up for online account statements instead of paper copies.

4. 

   Set aside permanent spaces for important objects. You can feel overwhelmed if you constantly have to search for keys or wallets. Choose a permanent key position, for example hanging beside a door. advertisement

Method 4 of 9: Find help

1. 

   See a mental health professional. Adults with ADHD will often benefit from psychotherapy. This treatment helps the person accept themselves and at the same time helps to improve their condition.
   • Cognitive behavioral therapy directly directed towards ADHD is very effective in many patients. This therapy identifies some of the core problems that are caused by ADHD, such as time management abilities and organized living.
   • You can also ask a family member to see a therapist. Therapy also allows family members to healthily release their confusion and identify problems under the guidance of a doctor.

2. 

   Join a support group. Many organizations support individuals and connect among members so they can meet online or in person and share any problems and solutions. Find a support group in your area online.

3. 

   Find online resources. There are many online places to provide information and support for people with ADHD and their families. Some examples include:
   • Attention Disorder Association (ADDA) provides information through its website, online events and newsletters. They also provide electronic support, one-on-one personal support and seminars for adults with ADHD.
   • Children and Adults with Attention-Deficit Hyperactivity Disorder (CHADD) was founded in 1987 and now has 12,000 members. They provide information, training and advocacy for people with ADHD and those who care for them.
   • ADDitude Magazine is a free online resource that provides information, strategies and support for adults and children with ADHD, and their parents.
   • ADHD & You provides resources for adults with ADHD, parents of children with ADHD, teachers and doctors taking care of people with ADHD. There was a section of online videos for teachers and instructions on how to behave more appropriately to students with ADHD.

4. 

   Talk to family and friends. You may find it helpful to talk about ADHD with family and close friends. These are the people you can call when you feel stressed, anxious, or otherwise negatively affected. advertisement

Method 5 of 9: Taking medications

1. 

   Talk to your therapist about medication. There are two basic classes of drugs to treat ADHD: stimulants (such as methylphenidate and amphetamine) and non-stimulants (such as uanfacine and atomoxetine). Hyperactivity is successfully treated with stimulants because the part of the brain vessels is stimulated, which is responsible for controlling impulsivity and improving concentration. Stimulants (Ritalin, Concerta, and Adderall) help regulate neurotransmitters (norepinephrine and dopamine).

2. 

   Control side effects of stimulants. Stimulants often have common side effects such as decreased appetite and trouble sleeping. Sleep problems can be improved by reducing the dose of the drug.
   • Your doctor may prescribe more medicine to improve your sleep, such as clonidine or melatonin.

3. 

   Ask about non-stimulant drugs. Non-stimulant drugs may be more effective for some patients with ADHD. Non-stimulant antidepressants are often used to treat ADHD. They help regulate neurotransmitters (norepinephrine and dopamine).
   • Some of the side effects can be very worrying. For example, adolescents using atomoxetine need to be closely monitored to prevent an increase in suicidal thoughts.
   • Side effects of guanfacine may include: drowsiness, headache, and fatigue.

4. 

   Work with your doctor to find the right medication and dosage. Identifying the right medication and prescribing a specific medication can be difficult because everyone reacts differently to medications. Work with your doctor to find the right medication and dosage to use.
   • For example, many medicines can be in extended-release form so you don't need to take them while you're at school or work. Some people do not want to take them as often as they need to. In those cases, they want to take a quick acting drug. For older children and adults who are able to manage the problems of ADHD, medication may not be necessary, or may be used only in special cases such as entrance exams or final exams.

5. 

   Use a medicine container. Some people with ADHD may have difficulty remembering their medication schedule, or they may take up to two doses a day. By using a weekly pill box, you can ensure that you take only one dose per day.

6. 

   See your doctor periodically to review your prescription. The effectiveness of the drug can vary depending on many factors. These factors can be growth stage, hormonal changes, dietary changes, weight changes and increased resistance to drugs. advertisement

Method 6 of 9: Controlling ADHD with diet

1. 

   Eat foods with complex carbs to increase serotonin levels. People with ADHD often have low serotonin and dopamine levels. Many people have tried changing their diet to limit their depletion to a certain extent. Experts recommend a complex carb-rich diet to boost serotonin levels for improved mood, sleep, and appetite.
   • Ignore simple carb foods (sugar, honey, jelly, candy, soda, etc.) that can cause a temporary serotonin spike. Instead, choose complex carbs like whole grains, green vegetables, starchy fruits and beans, and legumes. They work to "release slowly" energy for you.

2. 

   Improve concentration by consuming more protein. A protein-rich diet for the day can keep dopamine at a high level. That will help you to improve your concentration.
   • Proteins include meat, fish and many nuts, as well as some foods that contain twice as much complex carbs like beans.

3. 

   Eat omega-3 fats. ADHD therapists encourage brain improvement by avoiding "bad fats" like trans-fats in fried foods, burgers, and pizza. Instead, choose omega-3 fats in salmon, walnuts, avocados, etc. These foods can help reduce hyperactivity and enhance living skills. organization.

4. 

   Increase zinc absorption. Seafood, poultry, whole grains and other zinc-rich foods, or zinc supplements have all been associated with decreased hyperactivity in several studies.

5. 

   Add seasoning to food. Don't forget that some spices do more than add flavor to your food. For example, saffron can help fight depression, while cinnamon can increase concentration.

6. 

   Try eliminating certain foods. Some studies show that eliminating wheat and dairy products, as well as processed foods, sugars, additives and colorants (especially red products) can positively affect children's behavior. I have ADHD. While not everyone is willing to do so, a little experimentation can make a difference and make a difference.

7. 

   Talk to your doctor about changing your diet. Let's talk about all the important changes in diet with your doctor, including changes in taking vitamins and supplements. Ask your doctor about any negative interactions with the medications you are taking for ADHD.
   • Your doctor can also recommend dosage recommendations for supplements as well as warn of side effects. For example, melatonin can improve sleep for people with ADHD but can cause very uncomfortable dreaming.
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Method 7 of 9: Controlling environmental triggers

1. 

   Recognize how you react to the environment. A noisy place with loud music and forced constant communication, the air is full of room sprays, flowers, food and humor, light effects coming from TV and computer screens are all possible. becomes overwhelming for people with ADHD. Such a wall will make the patient unable to communicate simply, let alone be business acumen or communicate skillfully. When an invitation appears at that moment, the patient can choose to decline, and that can cause them to lose their chances of getting rich or isolated. Social isolation can easily lead to depression.
   • You can confide in a trusted friend who can act as an "anchor" in those situations. They will be your focus point. They may also advise you to take a step outside to calm yourself down when the situation reaches a certain level of discomfort.

2. 

   Find ways to control restlessness. When you have ADHD, it's difficult to sit still or stop restless. For example, you can control that by squeezing a stress ball.
   • If you find yourself fidgeting while sitting at your desk, you may want to use a gym ball to sit up.

3. 

   Be careful when using alcohol and stimulants. People with ADHD tend to be more prone to substance abuse and more difficult to detox. It is estimated that "half of all patients with ADHD have tried to cure themselves with alcohol and drugs".

4. 

   Exercise more. Sports can effectively improve the brain function of people with ADHD because it keeps you focused on training and releasing all the excess energy you have. Try activities that require a lot of energy, like swimming or cycling. advertisement

Method 8 of 9: Career Selection

1. 

   Think about finding a university that is right for you. Higher education is not for everyone, and for some students with ADHD, not going to college can be a relief; instead, they should find vocational schools or do jobs. more suitable. However, ADHD is not a barrier to college education. Depending on your ADHD level and your restraint, there are a number of higher education programs you can take. There are many specialized programs available to assist students with different needs. Some reputable organizations have developed systems to help students with ADHD and have limited learning ability to achieve success in learning and learning about themselves more, at the same time, students also learn how to excel in the careers they choose when they graduate.
   • Consider submitting an essay with an application to describe your accomplishments despite your limited capabilities.
   • Find student support services at the university. It is up to you whether you want to contact the service in advance. That can be helpful in finding accommodation or other assistance.
   • Consider studying at your home university. Most students with ADHD may find going to college less stressful and easier to achieve if they don't have to be too far from home. These students also benefit from the support system at the university so that they can compensate for their disorder.
   • A small university can help you feel less overwhelmed.
   • See the Higher Education Support Program website for a list of 40 colleges and universities that have specialized programs for students with ADHD.

2. 

   Make a list of your favorite jobs. Finding a job while you are not suffering from ADHD has been a tough enough process. A list of favorite jobs will help you synthesize information about what you like and dislike, about your talents and personalities to evaluate your suitability for a particular job.
   • Even students who already know what they want should have such a list. It can steer them on a more focused path, or help them identify more suitable careers that they haven't yet envisaged.For example, a young man who believed that he was born to be an architect said that he was always attracted to gardening and felt that it would be a long-term hobby. After making a list of his favorites, he found that he could combine both paths if he pursued a career in landscape architecture.
   • Talk to your career center or counselor for a list of career questions. You can also find them at a library, bookstore or online. Some need help, some come with instructions for you to do on your own.
   • This list will help you find a career that best suits your qualities. You can fit in careers that require creativity, breakthrough, intense concentration, and energy richness in a constantly changing, stressful work environment. Although misunderstood by many people, adults with ADHD can excel in industry, politics, science, music, arts and entertainment, and many other professions.

3. 

   Consider apprenticeship. Vocational schools offer practical career training and degrees in a wide range of disciplines. This option can give the student the qualifications needed to become an electrician, plumber, mechanic, veterinary station technician, graphic designer, secretary, radiologist. - optical, certified nursing, travel agent or dentist assistant; In addition, there are many other diverse professions such as vine growing, child care, aesthetics, culinary arts, data entry, aircraft maintenance, etc.
   • Apprenticeship may be the answer for some patients with ADHD, who are more suited to practical apprenticeship than traditional theory studies.
   • Many community colleges offer a similar short-term vocational or 2-year affiliate program. This option is suitable for those who have the ability to complete a two-year course and are wondering about a four-year degree program.
   • Upon completion, some programs may earn points for a four-year degree. Talk to your advisor when choosing an apprenticeship program.

4. 

   Consider enlistment. Enlistment can be a viable option for adults with ADHD, those who prefer to live on a regular basis, and who benefit from their dedication to vocational and college programs.
   • In the past, people with ADHD were automatically denied military service in the US. However, the new laws allow adults with ADHD without medication for a year or more and who do not “exhibit a marked hyperactivity or decreased attention span” to join the military. America.

5. 

   Consider the possibility of taking part in a vocational rehabilitation program. Every state in the United States offers vocational rehabilitation programs for people with disabilities who need help to keep or apply for jobs.
   • This program can sometimes provide financial assistance to a patient going to college or an apprenticeship, for example sponsoring a customer to attend a truck driver school to obtain a commercial driver's license (CDL license). Sometimes this program will cover all the costs of the vocational training services.
   • Refer to your local information to find out where to offer vocational rehabilitation.

6. 

   Go to job placement center. If you are looking for a job (or you want a new job), ask your local job placement center to help you through the application process. Finding a new job involves a lot of steps, from finding the right position to filling out all kinds of applications, attaching a reasonable degree to the job application, writing an autobiographical resume, practicing interviews and dressing. to succeed.

7. 

   Work with a career advisor. This is a service guaranteed by career rehabilitation programs. You can hire this service independently, usually through a non-profit community organization. The career advisor will guide an employee throughout the workday, document potential problems and come up with solutions. The person can also provide guidance so that the employee is qualified to keep his job. Some problems can be relatively simple and employees can solve them on their own, but there are also issues for which they need more guidance.
   • For example, a controller wants to meet with a certain employee once a week, he can often ask that employee: “Hey, are you free? Come see me in five minutes. ” That sentence can make employees extremely nervous if they have ADHD and have difficulty handling unexpected situations. The career counselor may ask the controller to set specific meeting dates and times.
   • An employee with ADHD may feel overwhelmed by the myriad details of his job. Time management is a common problem for people with ADHD, so a counselor can help them schedule a weekly schedule to break down tasks with reasonable completion times. The mentor can also teach employees how to break large projects down into a series of smaller steps.
   • The career counselor can be hired for a few days or weeks, depending on the situation, after which may appear only when needed. Employers can easily accept that more career advisors appear at the company. The person can help them avoid HR fluctuations and have a more organized workplace.

8. 

   Think about asking for support. Some people with ADHD may benefit from getting job support. Employers are prohibited from asking or asking an employee for information about a disability. However, if your ADHD is severe, you should probably be honest with your employer. The decision about when to announce it and when to do it is entirely up to you.
   • Candidates may be afraid to share such personal information, but there will come a time when the truth must be told. For example, if you're having trouble managing your time, you might always be late for work or miss meetings. In this case, you can explain for sympathy and assistance.
   • If your employer finds you lagging or making too many mistakes, they may be more sympathetic to find out about your condition. They may also change jobs to suit your skills.

9. 

   Identify small changes you can make. People with ADHD should find ways to make small changes that can solve certain problems. One person said: At staff meetings, he often angered his boss because of his excessive concentration. The boss feels he is not concentrating or that he is staring at others. This person solved the problem by transcribing information during the meeting. Thanks to that, he was able "to do many things at the same time and still be highly focused, but also not bothering anyone". advertisement

Method 9 of 9: Learn about ADHD

1. 

   Learn about the brain structure of people with ADHD. Scientific analysis shows that the brains of people with ADHD are slightly different: there are two structures that are smaller than normal.
   • First, the basal ganglia, which controls the movement of muscles and signals, needs to work and rest during certain activities. For example, if a child is sitting at a desk, the basal ganglia needs to send a signal to the feet to indicate rest. But the feet do not receive that signal so they still wiggle when the child is seated.
   • The second structure that is smaller than normal is the prefrontal cortex, which is the center of the brain, where high-level control tasks are performed. This is where memory, learning and concentration come together to help us work intellectually.

2. 

   Find out how dopamine and serotonin affect people with ADHD. The smaller than-normal prefrontal cortex structure and less dopamine and serotonin than necessary make it difficult for the patient to concentrate and efficiently handle all the stimulating factors that appear in the brain at the same time.
   • The prefrontal cortex affects the amount of the neurotransmitter dopamine. Dopamine is directly associated with concentration, and people with ADHD have lower-than-normal levels of dopamine.
   • Serotonin, another neurotransmitter in the prefrontal cortex, affects mood, sleep, and appetite. For example, eating chocolate can temporarily spike serotonin and create a feeling of elation; however, when serotonin levels drop, stress and anxiety arise.

3. 

   Find out what causes ADHD. The cause of ADHD is still unclear, but genetic causes are widely accepted as people with ADHD often have abnormal DNA. Additionally, studies show an association between children with ADHD and parents who are addicted to alcohol or smoking, as well as early exposure to lead. advertisement

Advice

• Appreciate your "other type ability". Some people dislike the term “disabled” and do not consider themselves to be a person with a disability. Instead, they assume that they have unique skills and prospects that make them people with "other types of abilities". Although the phrase above cannot completely replace "disability", people who appreciate their own abilities often have a more positive and confident outlook on themselves.