Let’s look at a list of helpful ways to deal with some of the issues ADHD can cause you in your daily life:
If your symptoms are causing you stress, your doctor may suggest taking medication to reduce these symptoms. Some young people manage without medication while others take it all the way through school and continue when they go to college.
Medication doesn’t cure ADHD but it does help with the symptoms, which is why if you are prescribed medication, you should take it as you have been told. This can be difficult so make sure to get your parent, carer or teacher to help you.
Dealing with stress
Having ADHD might make you feel stressed, and if you’re stressed, it can lead to things like:
- Problems sleeping
- Eating less or more
- Feeling anxious or irritable
- Feeling angry or losing your temper
- Making risky decisions
A good way to deal with stress is to do some relaxing routines. This could be finding somewhere that’s quiet and comfortable, laying down on your back (or standing with your back against a wall) and closing your eyes. Then do some or all of these exercises two or three times:
- Frown as hard as you can, hold it while you count to 10, then relax your face for a count of 20.
- Spread your fingers out as far as they will go, hold it for 10 and relax for 20.
- Tense your stomach muscles for 10, relax for 20.
- Flex your feet and straighten your legs, holding for 10, then relax for 20.
Do you ever feel like you can’t switch off at night?
People with ADHD can often find it difficult to get to sleep, or to get enough quality sleep, and this can make the symptoms worse. Being tired all the time isn’t fun, and worrying about it can make things worse!
Try these things to help you get a better sleep:
- Do some sport or exercise because this can really help make you tired
- Keep your routines and checklists on a sheet of paper next to your bed, and have a read through before you switch off the lights, so you aren’t worrying about things you might have forgotten
- Go to bed a bit earlier, and do some of the stress-beater exercises
Did you know?
- Better sleep can improve your concentration at school
- Half-an-hour more sleep can improve your school performance
- More sleep can reduce your ADHD symptoms
Routines, checklists and timetables are a great way to help with some of the chaotic characteristics of your ADHD.
Your parent or carer may set up some routines, checklists or timetables for you, which can help you stay more organised, and help with what you do every day. If you write things down, it can help you remember better. For instance, if you write down what you need for school, or have your school timetable next to your bed, you’re less likely to forget stuff.
Sticky notes help as well, but not too many, and make sure you write neatly!