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Resources for parents and careers to help them support the emotional wellbeing of their children

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Resources for parents and careers to help them support the emotional wellbeing of their children

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Emotional Wellbeing Support for Children and Young People in Bury

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Emotional Wellbeing Support for Children and Young People in Bury

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We are dedicated to creating new and interesting fresh content for your child and we hope the whole family can enjoy our App!
With such a wide selection of free sleep sounds, meditations and stories to try out, and even more available with one of our affordable subscriptions. What have you got to lose?

Available to Download for FREE today.

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New Horizon - Meditation & Sleep Stories | Home

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We are dedicated to creating new and interesting fresh content for your child and we hope the whole family can enjoy our App! With such a wide selection of free sleep sounds, meditations and stories to try out, and even more available with one of our affordable subscriptions.

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Free therapy worksheets. Topics include CBT, anger management, self-esteem, relaxation, stress management, addictions, and more.

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Improve and maintain your mental health

If you're struggling with your mental health and wellbeing, this simple mental health quiz can help. It generates a personalised plan based on the information you provide.

If you want help to deal with anxiety or low mood, tips to reduce stress or advice on how to fall asleep faster and sleep better, start the quiz above.

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Take our quick, 5-question quiz for personalised tips and advice on looking after your mental health and wellbeing. Update your plan any time for new tips.

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Kindness ideas, inspirational stories, quotes, FREE K-8 lesson plans and more.

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Counselling by Nicola Stewart

FIGHT it off

RUN for your life

FREEZE and play dead

Use this body scan to locate all the feelings you are sensing in your body right now. Draw on each feeling in the colour you sense it as and the shap e it may feel inside.

Here you can create your own toolbox of strategies that soothe your anxious thoughts.

This image clearly illustrates the different states that affect you. Download the worksheets

here to complete your own assessment of triggers for dysregulated states.

If you are supporting a child with their emotional regulation I have created the following resources to explore their triggers and how to work out a plan to soothe these using my SOOTHE plan.

DOWNLOAD your child's worksheets here:

Window of Tolerance graphic - MindmyPeelings

Solfeggio Frequencies:
Researchers have found that the frequency of 528 Hz specifically has the power to reduce stress and anxiety. Listen to the sounds here:

The Vagus Nerve: 1. Breath work - deep belly breaths in for 5 and slow exhale for 5 then repeat 5 times .

Have you heard of the vagus nerve? Many people haven't - but it is has such an important role in maintaining our mental health and wellbeing, so it is essential we understand its function. The vagus nerve controls the entire parasympathetic nervous system, our "rest-and-digest" or "feed and breed" activities. Its name comes from the Latin 'vagary' which means wandering.

​2. Chanting, singing, humming or gargling - the muscles of the vocal cords are connected to the vagus nerve.

3. Cold exposure - Cold showers are the easiest way to integrate this into your life. At the end of your shower, lower the temperature for 30 seconds of cold water. Or place your face in a bowl of iced water for 10-30 seconds and repeat 4-5 times.

4. Exercise - Movement is such a powerful way to improve your vagal tone, to be more connected, and to enhance your sense of happiness.

5. Meditation - regular practice can decrease your stress response, and improve your mindfulness awareness over time. Try out a short practice foradults here or children in the video below..
As you can see from the image here the nerve starts in the brainstem's medulla, travels down the side of the neck, into the chest, then down into the stomach. It makes its way to many organs on its journey, including the heart, lungs, oesophagus, pancreas, and intestines.

The vagus nerve is a two-way communicator; it transmits signals throughout the body and then sends them back to the brain.
It regulates the immune response, hunger hormones and food intake, anxiety levels, and inflammation levels, so it plays an important role in the body in soothing the stress response.

You may have heard of the term creating 'vagal tone' which refers to the nerve's activity; research shows that a high vagal tone improves the body's ability to regulate blood glucose levels, reset the immune system and turn off inflammation - so creating vagal tone is so important for health and wellbeing.

Here are some ways you can create vagal tone:

Tapping Technique: What is EFT Tapping?

A combination of Ancient Chinese Acupressure and Modern Psychology, Tapping quickly gets to the heart of the issue, working to rewire the brain, calm the amygdala, and create safety in the body to ease stress and release trauma.

Download resources and worksheets to support your childhere.

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What is anxiety - psychoeducation for children and young people to support emotional awareness and coping strategies.

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Huge thanks to our corporate partner, Furniture Village, who has helped us to launch a brand new National Sleep Helpline to ensure that everyone has access to high quality, evidence-based advice regardless of age, ethnicity, background or income.
"We've always believed that sleep is equally as important as diet and exercise yet we know the UK is really struggling to sleep, particularly with the ongoing effects of the pandemic" says Charlie Harrison, Furniture Village Commercial Director. "From my work as a doctor, I know how great the need for a National Sleep Helpline is. It will make a huge difference to so many people." Dr Ranj, Furniture Village Sleep and Wellness Advisor
Working together to improve the nation's sleep.

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National Sleep Helpline - The Sleep Charity

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Who do I talk to if I can't sleep? The National Sleep Helpline can help with your sleep problems, 7pm-9pm, Sunday to Thursday, 03303 530 541.

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Frequently Asked Questions

Key Terms

Neurobehavioral disorders are a group of conditions that involve behavioral issues that accompany brain-related conditions or injuries. ADHD is one of the most common neurobehavioral disorders to affect children.﻿﻿ Other examples include autism spectrum disorder and traumatic brain injury.

Behavior therapy utilizes techniques such as conditioning and reinforcement to teach desired behaviors and eliminate unwanted ones. For children with ADHD, this approach can often help improve behavior and self-control. Techniques used in behavior therapy include praising or rewarding good behavior and allowing people to experience the logical consequences of negative behaviors.

Impulsive behaviors are those that are poorly planned, risky, premature, and sometimes inappropriate for the situation. Such behaviors can seem unpredictable and, because they are not well-conceived, can lead to poor outcomes. Impulsivity is a symptom of ADHD that is often caused by an inability to focus and control behaviors.

Predominantly Inattentive Presentation

This presentation of ADHD is characterized by difficulties with attention and focus. Symptoms include having trouble focusing, not paying attention to details, difficulty organizing tasks, being easily distracted, not following instructions, forgetting to do routine things, avoiding activities that require sustained focus, frequently losing things, and not listening to what others are saying.﻿﻿

Predominantly Hyperactive-Impulsive Presentation

This presentation of ADHD is marked by hyperactive and impulsive behaviors without the symptoms of inattention. Symptoms often include moving constantly, squirming, fidgeting, and talking excessively. People with this presentation struggle to stay seated, move on to new tasks without finishing previous ones, interrupt others, and blurt out things without thinking.﻿﻿

In this presentation of ADHD, people exhibit symptoms of both inattention and hyperactivity/impulsivity. Symptoms include trouble focusing on tasks, fidgeting, talking excessively, and saying things without thinking. Children and adults may be diagnosed with a combined presentation if they experience six or more symptoms of inattention and six or more symptoms of hyperactivity and impulsivity.

Explore ADHD

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Centers for Disease Control and Prevention (CDC). National prevalence of ADHD and treatment: information on children and adolescents, 2016. Reviewed September 9, 2020.

Zasler ND, Martelli MF, Jacobs HE. Neurobehavioral disorders. Handb Clin Neurol. 2013;110:377-88. doi: 10.1016/B978-0-444-52901-5.00032-0

Cleveland Clinic. Attention deficit hyperactivity disorder (ADHD). Inattentive type in adults. Updated September 25, 2019.

Magnus W, Nazir S, Anilkumar AC, et al. Attention deficit hyperactivity disorder. StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. Updated June 29, 2020.

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Frequently Asked Questions Neurobehavioral disorders are a group of conditions that involve behavioral issues that accompany brain-related conditions or injuries. ADHD is one of the most common neurobehavioral disorders to affect children.﻿﻿ Other examples include autism spectrum disorder and traumatic brain injury.

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Attention deficit hyperactivity disorder (ADHD) is often underdiagnosed in girls, which is why many women learn that they have ADHD until they reach adulthood. Many women feel a huge sense of relief when they find out they have attention deficit hyperactivity disorder (ADHD).

For years, they may have blamed themselves for their shortcomings, and their self-esteem has taken a hit. Constantly worrying about every detail of their lives may have led to emotional, mental, and physical exhaustion.

After being diagnosed with ADHD, they finally have an answer and know that their symptoms are not their fault. When they realize they have ADHD, feelings of inadequacy can begin to fade away, putting them in a better position to manage their symptoms.

At a Glance

Understand Why Your ADHD Went Unrecognized

Most people have a misperception that ADHD is a predominantly affects school-aged boys. Because ADHD characteristics manifest differently in women, they often don't get diagnosed until adulthood.

A 2014 review of ADHD in women and girls found several obstacles to identifying ADHD in women, including:

Characteristics Presentation

Women tend to have internalizing traits much more than men. Specifically, girls' veer more toward inattentiveness and disorganization.

Comorbid Psychiatric Disorders

Because ADHD traits are generally less disruptive in girls and women, mood disorders (like anxiety or depression) are commonly diagnosed long before they get evaluated for ADHD.

Coping Strategies

Women who develop better coping strategies than their male counterparts may be able to mask some of their ADHD characteristics. For example, many overcompensate with list-making to help them stay organized. Although doing this works, it also makes it very easy for doctors to miss the diagnosis.

For women, issues related to ADHD may worsen into adulthood. For example, after graduating from high school when the structure of school is no longer in place and the academic or workplace standard is higher, ADHD characteristics can start to cause more problems.

Women Can Also Experience Hyperactivity

Women can be diagnosed with hyperactivity-impulsivity ADHD, although less frequently than women with inattentive ADHD. Having hyperactivity poses its own challenges.

You might find you have more physical energy than your peers and be accused of talking constantly. Because you seemed different, you might have memories of feeling rejected, judged, and excluded by your peers. This experience can continue into adulthood.

Get an ADHD Diagnosis

If you think you may have ADHD but haven't officially diagnosed yet, make this your priority. Getting diagnosed can have a positive effect on how you feel about yourself.

Research suggests that women could forgive themselves for past mistakes and felt more in control of their current lives once they were diagnosed with ADHD. Knowing they weren't crazy and there was a name for what they were going through provided an enormous sense of relief.

Identify Coexisting Conditions

ADHD rarely travels alone, which means you might have one or more other conditions in addition to your ADHD. Try not to feel alarmed. Knowing what other conditions you have, if any, allows you to treat each one directly, which in turn means you can be your healthiest.

Sometimes symptoms of one condition can be masked by characteristics of ADHD or vice versa.

Common Co-Occurring Conditions

This is why it's important to share all your symptoms and concerns with your doctor. Being honest about what you are experiencing doesn't mean that you are complaining.

Your doctor needs to know how you feel and what you're struggling with so they can provide you with the most appropriate support.

Drive Safely

Inattention and distractibility are the most common reasons for transport accidents.﻿﻿ They are also the most common symptoms experienced by women with ADHD.

Drivers affected by ADHD can increase their safety on the road by doing the following:

Drive with a manual transmission. Consider driving a car with a manual gearbox rather than automatic because it forces you to be more engaged in the moment and less likely to zone out.

Reduce distractions. Before you start to drive, switch your phone off so that you aren't distracted by incoming calls or texts. Don't talk on the phone-even with a headset.

Don't drink and drive. Never drink and drive or take recreational drugs as these can further reduce your attention.

Let Go of Perfectionism

Let go of the need to be perfect. Spending too much time on small things that don't have a big impact on your life to the detriment of more important tasks creates undue stress and anxiety.

For example, you might spend hours finding the perfect font for a report for work, while neglecting to start a presentation that is due tomorrow. Instead of putting pressure on yourself to meet impossibly high standards, work on putting things into perspective.

Manage Your Time

Difficulty with time management is common for adult women with ADHD. You may lose track of time, have difficulty following through on plans, or underestimate how much time is needed for a task. You may also spend so much time on a task-known as hyperfocus -that nothing else gets done.

These difficulties can leave you feeling overwhelmed, frustrated, and exhausted. Below are some tips to help you manage your time better:

Get Organized

Whether you have to go to work, run errands, or tackle household chores, it can be helpful to write down your top priorities. Try creating a schedule the night before so that you can start your day strong. Having a "game plan" will help you feel calmer.

Identify Your Strengths and Needs

Many women with ADHD say that it takes them longer to do things that other people. Begin by recognizing what you seem to be able to do faster than other people and what takes you more time.

When you can take a balanced look at your ADHD strengths and weaknesses, it will help your confidence and self-esteem.

Allow Yourself Extra Time

Make sure you have plenty of time to finish a project by giving yourself some cushion. Get in the habit of giving yourself an extra 10 minutes for every 30 minutes you think it will take you to complete a task.

Allot yourself a limited amount of time for each task and use a timer to alert you when your time is up. The timer gives you an audible signal to stop what you are working on so you don't lose track of time. (Tip: You might find that visual timers are the most helpful!)

If you have hyperactivity, try incorporating physical activity into your daily routine. Not only will it help you feel focused and calm, but exercise is great for your physical and mental health.

Research suggests that physical activity may help people manage inattention, hyperactivity, and impulsivity.

You can channel your energy in many positive ways. Take this opportunity to become active in your community, help a loved one, or find a project that fulfills you. You may even discover a new hobby.

Find Supportive ADHD Resources

It's important to recognize that ADHD is a form of neurodivergence. It doesn't mean that there is something wrong with you or that you need to be "fixed." It just means that your brain works differently than a neurotypical person's brain.

There are online directories where you can find ND-affirming doctors and therapists. There are also support groups and other resources that provide valuable information and resources. For example, consider exploring How to ADHD, a YouTube channel that offers great insights on living well with ADHD.

By Jacqueline Sinfield
Jacqueline Sinfield is an ADHD coach, and the author of "Untapped Brilliance, How to Reach Your Full Potential As An Adult With ADHD."

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How Women Can Still Have a Great Life With ADHD

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ADHD is often missed in girls and women, but being with ADHD can provide relief. Learn more about tips that can help women living with ADHD cope and thrive.

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Register for Upcoming ADHD Webinars

Complete Archives: ADHD Webinars / Podcast Episodes + Slide Presentations

Coming here from our ADHD Experts Podcast and looking for an episode's slides? Find the episode number you're listening to and click the title. On the webinar replay page, enter your email address to download the slide presentation. Follow ADDitude's full ADHD Experts Podcast in your podcasts app:
Apple Podcasts | Google Podcasts | Spotify | Amazon Music | RadioPublic | Google Play | Pocket Casts | iHeartRADIO | Stitcher

July 31, 2020 [podcast episode #317]Ready, Set, Pivot: How to Prepare Your Kids (and Yourself) for an Unfamiliar School Year
with Sharon Saline, Psy.D.

May 19, 2020 [podcast episode #306]
Understanding the New ADHD Guidelines: A Parents' Guide to the Latest Standards for Diagnosing and Treating Children
with Mark L. Wolraich, M.D. and Joseph F. Hagan, Jr., M.D., FAAP

May 13, 2020 [podcast episode #305]
"I Thought I'd Be More Productive!" Why Women with ADHD Are Struggling While Staying at Home
with Michelle Frank, Psy.D.

May 7, 2020 [podcast episode #304]
Sensory-Smart Strategies for Children with Sensory Processing Disorder and ADHD
with Lindsey Biel, M.A., OTR/L, and Carol Stock Kranowitz, M.A.

April 17, 2020 [ podcast episode #298]
The Isolating Effect of Social Distancing for Teens with ADHD, Anxiety, and Depression
with Wes Crenshaw, Ph.D.

April 9, 2020 [ podcast episode #296]
QuaranTeens with ADHD: Keeping Your Impulsive Teen Safe at Home
with Wes Crenshaw, Ph.D.

March 25, 2020 [podcast episode #293]
The Secret to Making Friends: A People Skills Guide for Adults with ADHD
with Caroline Maguire, M.Ed., ACCG, PCC

April 9, 2019 [ podcast episode #268]
Engaging Career Paths for Teens and Young Adults with ADHD
with Rick Fiery

December 8, 2015 [ podcast episode #130]
What Really Causes ADHD-and What's the Best Way to Treat It?
with Stephen Hinshaw, Ph.D.

November 19, 2015 [ podcast episode #129]
Top 3 Pitfalls to Avoid When Taking ADHD Medication*
with Laurie Dupar, PMHNP, RN, PCC

October 21, 2015 [podcast episode #125]
Just Diagnosed? How to Succeed with Adult ADHD
with Michele Novotni

September 30, 2015 [ podcast episode #123]
Addressing ADHD Behaviors in the Classroom
with Chris Dendy

September 22, 2015 [ podcast episode #122]
Where Is My Notebook? Teaching Organization Skills That Last*
with Shari Gent

September 16, 2015 [ podcast episode #121]
Why Don't I Have a Best Friend?*
with Fred Frankel

June 24, 2015 [ podcast episode #110]
Summer Learning Strategies*
with Jodi Sleeper-Triplet

August 26, 2014 [ podcast episode #75]
The 10-Step Plan for Moms of ADHD Kids: How to Feel Supported, Understood, and Not Alone
with Kirk Martin

June 3, 2014 [ podcast episode #56]
"Defuse the Defiance-Treating Oppositional Defiant Disorder"
with William Dodson, M.D.

May 6, 2014 [ podcast episode #59]
The ADHD Explosion: The Facts Behind the Rapid Rise in Diagnoses
with Stephen Hinshaw, Ph.D.

November 25, 2013 [ podcast episode #48]
Secrets to Raising a Confident, Successful, Happy ADHD Child*
with William Dodson, M.D.

June 4, 2013 [ podcast episode #16]
ADHD in Women: How to Unlock Your Potential After a Midlife Diagnosis*
with Zoë Kessler

May 23, 2013
How Our Understanding of ADHD Is Changing*
with Dr. Thomas Brown

April 3, 2013 [ podcast episode #11]
The College Transition: How to Prepare Your ADHD/LD Teen for Success in Life*
with Theresa Maitland

March 15, 2013 [ podcast episode #9]
Your Back to School Game Plan*
with Chris Dendy

March 1, 2013 [ podcast episode #7]
Carrot & Stick: Dealing with Challenging Behaviors in Young Children*
with Mary Rooney, Ph.D.

January 22, 2013 [ podcast episode #36]
Tame Your To-Do List: Stay On Time & On Task with ADHD
with Beth Main

* slides not available

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ADHD Expert Webinars & Podcast Episodes - Index by Date + Slides

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Coming here from our ADHD Experts Podcast and looking for an episode's slides? Find the episode number you're listening to and click the title. On the webinar replay page, enter your email address to download the slide presentation.

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Take a look at our resources, information and support, find further help or reach out to one of our volunteers.

Resources for you

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We're Mind, the mental health charity. We're here to make sure no one has to face a mental health problem alone.

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Campaign Against Living Miserably (CALM)

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We're the Campaign Against Living Miserably (CALM) and we're uniting the UK against suicide.

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ADHD Redefined | Brooke Matson | TEDxSpokane

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ADHD As A Difference In Cognition, Not A Disorder: Stephen Tonti at TEDxCMU

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Overwhelmed by loud sounds or strong smells? Sensory overload and sensory processing problems are one of the common symptoms of ADHD. Learn more here.

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This information is for adults with attention deficit hyperactivity disorder (ADHD), adults who think they might have ADHD and the people who know and support them.

It looks at:

what ADHD is

the challenges and strengths people with ADHD can have

the causes of ADHD

how to get help and treatment if you are struggling

how to support yourself or someone you know.

Disclaimer

This leaflet provides information, not advice.

The content in this leaflet is provided for general information only. It is not intended to, and does not, mount to advice which you should rely on. It is not in any way an alternative to specific advice.

You must therefore obtain the relevant professional or specialist advice before taking, or refraining from, any action based on the information in this leaflet.

If you have questions about any medical matter, you should consult your doctor or other professional healthcare provider without delay.

If you think you are experiencing any medical condition you should seek immediate medical attention from a doctor or other professional healthcare provider.

Although we make reasonable efforts to compile accurate information in our leaflets and to update the information in our leaflets, we make no representations, warranties or guarantees, whether express or implied, that the content in this leaflet is accurate, complete or up to date.

Attention deficit hyperactivity disorder (ADHD) is a diagnosis given to people who have challenges with:

inattention - finding it hard to concentrate

hyperactivity - feeling restless and struggling to sit still

impulsivity - saying or doing things without thinking about the consequences first.

Most people experience these challenges at some point in their lives, or in certain situations. For example, someone might struggle to concentrate the following day if they've had a bad night's sleep.

However, for people with ADHD, these challenges usually begin in childhood and for most people they continue as they grow up, though they may change or improve. These challenges will also affect someone in many areas of their life.

"For me, reading a book can feel like a carousel ride with the book held by someone in the crowd. Tasks can feel like a car journey where my impatient self is in control of the pedals, but my curious self is holding the wheel." - A person with ADHD

ADHD is a 'neurodevelopmental disorder'. These are disorders that can affect lots of different brain functions, including learning, communication, movement, emotions and attention.

Neurodevelopmental disorders start in childhood and for many people are life-long. This means that they can't be 'cured'. Instead, people with neurodevelopmental disorders can benefit from support and changes to their environment.

People who have one neurodevelopmental disorder are more likely to have another one, such as:

autism spectrum disorder

coordination difficulties

speech, language and communication disorders

Tourette's syndrome

dyslexia

dyscalculia.

If someone has ADHD that isn't recognised or treated properly, this can negatively affect their mental and physical wellbeing.

People with ADHD are frequently diagnosed with other mental and physical health conditions. This can make it difficult to recognise underlying ADHD.

ADHD affects about 3 to 4 in every 100 adults. People with ADHD can be of any background, but ADHD is more common in people who have:

a sibling or close family member with ADHD

epilepsy

other neurodevelopmental conditions, learning disabilities or learning difficulties

mental illnesses

a history of alcohol or drug misuse

been involved in the criminal justice system

an acquired brain injury

been in care

Or who were:

born prematurely

diagnosed with 'oppositional defiant disorder' or 'conduct disorder' as children

thought to have a mental illness like anxiety or depression as children.

Is there a gender difference in ADHD?

ADHD is more commonly diagnosed in boys than in girls. However, in adults the diagnosis of ADHD in men and women is more equal. This might be because, as children, boys are more likely to show hyperactive and impulsive symptoms, which are more noticeable.

When it comes to diagnosis, girls and women might be more likely to:

have undiagnosed ADHD

not be referred for assessment for ADHD

receive an incorrect diagnosis of another mental health or neurodevelopmental condition.

Below is a list of the core symptoms of ADHD. For someone to be diagnosed with ADHD, these symptoms need to cause significant difficulties in at least two areas of daily life. For example, home, education or employment, relationships and housing.

There are lots of other experiences that people with ADHD report having that might not be covered here. We have included examples that cover a broad range of ages, from young people who are still in education, to people who are in the workplace.

Inattention

Hyperactivity and impulsivity

Lack of attention to detail

Fidgeting or tapping hands or feet, squirming in seat

Struggling to focus on tasks or activities

Leaving your seat in situations when remaining seated is expected

Struggling to listen when spoken to directly

Feeling restless and having a lot of energy

Not following instructions, and failing to finish work, chores or other duties

Difficulties playing or taking part in leisure activities quietly

Trouble organising tasks and activities

Talking excessively

Avoiding or disliking tasks that require mental effort over a long period of time (such as schoolwork, homework or housework)

Blurting out an answer before a question has been completed

Losing important things (e.g. school materials, pencils, books, tools, wallets, keys, paperwork, glasses, mobiles)

Struggling to wait your turn

Getting easily distracted

Interrupting or intruding on others

Being forgetful

Making mistakes at school or work, or in other activities

Not all of these symptoms will be obvious to others. People with ADHD will often develop ways to hide their symptoms, and doing so can be very exhausting and negatively affect their mental health.

Strengths of ADHD

It can be helpful to think of ADHD not just as a deficit or disorder but as a 'difference'. Some people view some aspects of their ADHD as strengths in certain situations or environments:

Hyperfocus - Some people with ADHD find that they can 'hyper-focus' on things they are interested in. This can mean they are very knowledgeable about certain topics, or very productive when they are feeling motivated and passionate about something.

Responding to a crisis - Other people with ADHD find that they perform better in a crisis when the situation demands their full attention.

Creativity - A tendency to get distracted can mean that someone with ADHD explores alternative and creative approaches to problems.

Some people with ADHD can use these traits to their advantage. Other people might need supportive structures to build on these strengths.

"I got fed up of being kept told I'm disruptive, I'm rude, I always interrupt. And not the fact that I was eager. I was keen. I was excited. One teacher I remember who was fantastic in my high school, she would say I love your eagerness, but just hold on for five minutes. It made me feel good." - Hameed

Friends and family might notice signs of ADHD in someone they know. The Canadian ADHD Resource Alliance (CADDRA) has a helpful list that might indicate someone you know has unsupported ADHD:

Problems organising. For example, poor time management, missed appointments, frequent late and unfinished projects

Erratic work or academic performance

Anger management problems

Family or marriage problems

Lack of routine. For example, poor sleeping patterns

Difficulty managing finances

Addictive behaviours like substance use, compulsive shopping or gambling

Frequent accidents either through recklessness or inattention

Problems with driving, such as speeding tickets, serious accidents, or losing their license

Having to reduce their work load, or having difficulty completing assignments in education

Low self-esteem or chronic under-achievement.

People who have a direct relative who has ADHD are also more likely to have ADHD themselves.

"I celebrate my brain as much as I struggle with it. The balance here, for me, is important. This has taken me years, but I can recognise strengths in myself because of my neurotype. I won't be reduced to 'deficits'. My difference is MY experience to own." - Clare

In recent years, ADHD services across the UK have seen an increase in the number of referrals. There are lots of possible reasons for this, including:

more widespread awareness of ADHD amongst the general public and healthcare professionals

the COVID-19 pandemic, which has meant that working and educational environments have changed. This may have made ADHD behaviours more noticeable.

More people being referred for ADHD assessments is a positive thing, because it means that those who do have ADHD can receive the support they need. Those who find out that they don't have ADHD, but have related support needs, can also get help.

Some people incorrectly say that ADHD is 'fashionable' or 'made up'. In fact, the first description by a doctor of a disorder resembling ADHD was in the 18 th century. The name of the disorder has changed over time but the same challenges are described that we recognise as ADHD today.

There is agreement between health care professionals and scientists around the world that ADHD is a valid diagnosis. There are clear guidelines describing how ADHD is diagnosed, and how it should be assessed, supported and treated.

In childhood

ADHD can start to show itself at an early age, and is often first noticed when someone is at school. However, some people might not experience challenges until adulthood, or these challenges might not be noticed until they are much older.

Although people with ADHD share common, 'typical' symptoms, ADHD can look different from person to person. What ADHD looks like can depend on a person's:

background

personality

fit with their environment

level of support and structure

positive and negative life experiences

stage of life.

Hyperactive and impulsive symptoms tend to be more common in childhood and be less of a challenge for some people over time. Inattentive symptoms tend to become more of an issue in teenage years and adulthood.

Growing up

Usually, as young people grow up, they experience more challenges and receive less support. For example, if someone has lived at home and had lots of support, their ADHD might not cause them problems until they move out of home.

Young adults with ADHD often face new challenges, such as:

work or education

living independently

relationships

finances.

In adulthood

Throughout life, new challenges like parenthood might further increase a person's overall level of stress. This can mean that their ADHD causes more challenges as they get older.

As the overall level of demand and stress increases, people with ADHD are more likely to struggle to keep up. When this happens, they can become overwhelmed and unwell. This can be avoided through appropriate support. You can find out more about this in the section on support further on in this resource.

"I was told just yesterday by my GP... and she's referred me for confirmation. I'm processing the feelings about it right now. I'm 38 - it's been missed throughout my entire life. I could never vocalise how I felt until now." Rachael

For most people with ADHD, the condition is caused by a combination of genetic and environmental factors.

Genetics - The genetic factors that lead to someone developing ADHD are generally made up of lots of small genetic differences rather one single gene.

Environmental factors - environmental factors can include things like:

difficulties when you were in the womb

birth complications

exposure to toxins

nutritional deficiencies

brain injury.

Studies have shown that the genetic and environmental factors leading to ADHD are also found in other common mental and physical health conditions.

Research has shown that other mental and physical health conditions are more common in people with ADHD. These include:

anxiety

depression

bipolar disorder

substance use disorders

obesity

disordered eating

allergies

asthma

sleep disorders

diabetes

autoimmune disorders, e.g. arthritis, psoriasis

joint hypermobility.

If you think you have ADHD and it is having a negative effect on your life, speak to your GP, who will be able to refer you to the most appropriate service for you. This is often a Community Mental Health Service or a specialised Neurodevelopmental Service.

Unfortunately, we know that some people struggle to be referred for an ADHD assessment. This might be because of a lack of knowledge about adult ADHD, or because their challenges are thought to be caused by something else. For example, some people are diagnosed with a mental health problem like anxiety, depression or a substance use disorder, when this only explains part of their difficulties. When this happens, underlying ADHD can be missed.

We also know that waiting lists for assessments can be very long, which means some people have to wait a long time for a diagnosis. How long you have to wait might depend on where you live.

You might have used a questionnaire or quiz to find out whether you have ADHD. Questionnaires can help with the assessment process but ADHD can only be accurately diagnosed with:

a comprehensive interview

a consultation-based assessment

NICE (the National Institute for Health and Care Excellence) have guidelines for diagnosing ADHD. Regardless of where you are in the country, your assessment should follow these guidelines.

A thorough assessment report would include, at least, all of the following:

the role, qualifications, and experience of the person assessing you

discussion of your ADHD symptoms and whether these meet the criteria for a diagnosis. This is usually supported by structured assessment tools and questionnaires

a full review of your mental health

information about your childhood, development, schooling, and your ability to function in areas of daily living

reviewing any physical health problems

information about you from others who know you, especially how you were as a child, if available.

Private assessments

In addition to NHS services there are many providers who offer ADHD assessments privately.

If you have an assessment elsewhere, specialist NHS Adult ADHD services will check that your report includes all of the detail above before accepting you into the NHS service. This is because prescribers of ADHD medication need to ensure that they have all information required to prescribe safely, and for the right condition.

For this reason, before getting an assessment from an alternative provider you should make sure that it will be accepted by your local NHS service.

After getting a diagnosis of ADHD, you might go through an adjustment period. You might experience different emotions, including:

Relief at getting an explanation for some of your difficulties, and finding out that you aren't alone. You might also feel relief at knowing that you aren't 'lazy', 'unwilling', 'messy' or any other labels you might have been given in the past.

Frustration over the fact that the condition was not diagnosed and treated sooner. You might even feel anger towards your parents, or education and health providers who didn't notice it earlier.

Sadness over missed opportunities and the impact untreated ADHD has had on your life, and the lives of the people you know.

If you have been diagnosed with ADHD, this diagnosis might become an important part of how you see yourself. It can be hard to get the balance right between:

seeing yourself as someone whose life is affected in many ways by ADHD

not seeing ADHD as being the most important thing about you.

A solution-focused approach, which looks at what is difficult in your life, and what can be done to make things less difficult, can help with this balance.

"I'm in an emotional rollercoaster at the moment. I wish it had been noticed sooner. I only considered it after listening to lived experience rather than stigmatised stereotype." - Rachael

After diagnosis

If you have received a diagnosis of ADHD, the person who assessed you should talk with you about:

how ADHD affects you

your goals

things that have been helpful to you in the past

any other conditions you have and whether they could affect your ADHD.

They should also refer you to any services or information that might be helpful.

Before starting medical treatment

Before starting treatment, the person who assessed you should talk to you about:

environmental modifications at home, work and in education

helpful lifestyle changes

benefits and side effects of treatment

your preferences for treatment

any concerns you have.

Something that can make the biggest difference is being around people who understand ADHD, and being in environments that bring out the best in you. This could mean being offered reasonable adjustments at work, or an Occupational Therapist helping you to develop a successful home routine.

We explore these things in more detail below, but remember that environmental modification can be one of the most important parts of the support you get for ADHD.

It is important to remember that there isn't one solution that will make all ADHD symptoms go away. As you read through this information, it might be helpful to think about how your symptoms effect different areas of your life.

"Whilst ADHD can be extremely difficult to manage, with help I have been able to learn about my tendency to get very absorbed in activities I love and to use this in a constructive way." - James

Understanding your ADHD

Peer support groups

Peer support groups provide free or low-cost services where people with ADHD can listen and share experiences, advice, strategies and tips. They are also an opportunity to socialise. Group meetings may be online or face-to-face. The availability and quality of peer support groups will vary, depending on where you live.

Online information

Learning more about a health condition can be useful, and a lot of information about ADHD can be found online. It is important to remember that the quality of online information varies. Unfortunately, online information can be inaccurate, misleading or even false. We have included some helpful websites at the end of this resource.

Occupational Therapy (OT)

Occupational Therapists can work with people with ADHD to help them to:

organise their physical and social environment

develop effective time management skills

develop effective planning schedules to help meet job requirements

develop the discipline to stick to planned activities despite distractions while also remaining flexible to changes.

The aim of occupational therapy is to help people to live as independently as possible and to participate in meaningful activities.

You might be able to get a referral for free occupational therapy from the NHS or social services. This will depend on your circumstances. You might also choose to pay for an independent occupational therapist. The Royal College of Occupational Therapists has a list of qualified and registered occupational therapists.

"If I had known that people with ADHD start a lot of things and don't finish them... that was definitely me. And if I had known it was because of ADHD I would have been more cautious about doing things on impulse without thinking." - Hameed

Employment and education

Reasonable adjustments

Under the Equality Act 2010, employers, colleges and universities must make 'reasonable adjustments' so that people with protected characteristics are not put at a substantial disadvantage. These protected characteristics include disability, which covers ADHD. You can find out more about disability and the law on the government website.

The kind of reasonable adjustments someone with ADHD will get depends upon:

how their condition affects them

practicality

the size of the organisation

availability of money and resources

whether the adjustment would overcome the disadvantage you experience.

Some examples of reasonable adjustments include:

providing a desk in a quiet area of the office

giving written instructions as well as verbal

delegating work when appropriate

helping with structuring tasks.

The Association of Graduate Careers Advisory Service offers more examples.

Access to Work

Access to Work is a service provided by the Department for Work and Pensions. It can offer practical and financial support to people with disabilities. It is available to people who are employed, self-employed, or looking for employment.

It is only available to people who need support or adaptations beyond the 'reasonable adjustments' which employers are legally required to provide. For example, Access to Work may help pay for a job coach or providing additional training.

More information about eligibility and the application process is available on the UK Government's website.

Psychological therapies

Some psychological therapies can help you to manage the symptoms of ADHD. These include:

You can find out more about therapies that can be helpful in ADHD on the NHS website.

When you are looking for a therapist, find out if they are knowledgeable about ADHD, or are willing to learn. This will help you to get supportive, positive care. It is also important because some of the challenges that come with ADHD could impact your therapy. For example, forgetfulness could mean that you miss or are late to an appointment, or you might struggle to work on set tasks outside of appointments.

Find a talking therapy service near you on the NHS website.

Cognitive behavioural therapy (CBT)

CBT is a structured programme of therapy that helps people identify unhelpful thought patterns and develop techniques for overcoming them.

If you have ADHD, CBT can help you with:

organisational and time management skills

emotional regulation and control

developing empathy and understanding perspectives of others

strategies for improving attention and impulsivity management.

In ADHD, CBT tends to be most effective when it is combined with medication.

Coaching and mentoring

Coaches or mentors can help with building daily life skills such as time management, and making environmental modifications. There are coaches who specialise in helping people with ADHD.

It is important to remember, however, that coaching and mentoring are self-regulated professions without regulatory legal standards. Coaching and mentoring services vary in quality and expertise.

Medication

If you have tried environmental modifications and are still struggling, you might find medication helpful.

Before starting medication, the person treating you should check your mental and physical health. They should inform you about the risks associated with taking stimulant medications if you have any other health conditions, and should support you to monitor yourself for any side-effects. Once you are taking a medication that is working for you, it should be reviewed at least once a year.

There are several different medications available for treating ADHD. These fall into two groups:
Stimulant medications:

methylphenidate

dexamfetamine

Stimulant medications increase the availability of the neurotransmitters Dopamine and Noradrenaline in areas of the brain that help to control attention and behaviour. There is good evidence for using stimulants to treat ADHD, and in most people they are effective, safe, and well tolerated. You will usually be able to tell quickly if they are helpful or not.

The medication needs to be built up gradually to minimise any side-effects and to find the right dose for you. Most people get noticeable benefits from the first medication they try. Other people might need to try a different medication to get the best results.

Many people wonder why simulant medications are used to treat a condition that causes hyperactivity. These medications strengthen a part of the brain that can help to control the areas of the brain that drive hyperactivity.
Non-stimulant medications:
Non-stimulant medications increase the availability of Noradrenaline or mimic its effects. They tend to take longer to start having an effect than stimulant medications. They are generally used if stimulant medications haven't worked for you or if you find them difficult to take.

Many people with ADHD who use medication find it very helpful, but there are also people who choose not to take medication or are unable to. All medications have side effects, and some people find these more noticeable than others.

Non-prescribed medication

Some people will buy ADHD medications without a prescription. This might be because they suspect they have ADHD but don't want to or can't get an assessment. Other reasons for taking non-prescribed ADHD medications include:

improving academic or occupational performance

partying and socialising

weight loss.

Buying ADHD medication online or getting it without a prescription can be dangerous, because you:

won't necessarily get the medication you asked for

won't have the support of a doctor to find out if the medication is working for you or how to use it correctly

won't be able to receive necessary monitoring.

There is no conclusive evidence that taking ADHD medication improves performance in people who don't have ADHD.

"There are black market websites out there that sell things, but they're not regulated and you don't necessarily know what you're getting, and it's very risky." - James

There are a number of things that people with ADHD can do to support their overall health and wellbeing.

1. Tell the people around you how they can help

As with any health condition, people often want to help but don't know how, and end up giving unhelpful advice. Tell the people in your life about the things you do and don't find helpful.

2. Try to get some regular exercise

Regular exercise is good for everyone. In people with ADHD, it has been shown to significantly reduce symptoms related to anxiety and depression, which can make ADHD symptoms worse. Exercise has not been shown to have a positive impact on hyperactive, impulsive, or inattentive symptoms.

3. Get enough good-quality sleep

Not sleeping well can make ADHD symptoms worse. Developing good sleeping habits can be challenging, but there are some things you can try:

Develop and maintain a comforting bedtime routine, e.g. having a bath, listening to music.

Go to bed and get up at the same time each day, including at weekends.

Avoid screen time for at least an hour before bedtime.

Do not consume sugar, caffeine or alcohol within a couple of hours of bedtime.

Get enough exercise during the day.

Keep the bedroom dark and quiet. If you can, leave a window open for fresh air.

4. Aim for a regular and balanced diet

A large study has shown that there is a relationship between inattentive symptoms and unhealthy eating habits, including eating foods high in added sugar. An unhealthy diet negatively impacts physical health and possibly mood, which could make it more difficult to manage ADHD symptoms.

5. Driving

By law you must tell the Driver and Vehicle Licensing Agency (DVLA) about any condition that may affect your ability to drive safely.

If you're not sure if your ADHD, or your ADHD medication affects your ability to drive safely, speak to your doctor. If ADHD does affect your driving and you do not tell the DVLA, you can be fined up to £1,000. If you're involved in an accident you may be prosecuted.

You can find out more about this on the DVLA website.

If you know someone who has ADHD, there are a number of things you can do to make life easier for them, and yourself.

1. Learn about the condition

Just because you've met one person with ADHD doesn't mean you've met them all. Finding out more about the condition can help you to get a stronger understanding of ADHD. It will also show the person that you care about them.

"It's exhausting, variable and infuriating multiple times a day. It can impact every aspect of your life and a lot of that is hidden, especially with the mental load of women juggling home, work, family. People have no idea." - Margaret

2. Join a peer support group

Some adult ADHD peer support groups run separate groups for partners and spouses, or allow them to participate in the ADHD groups. Check with the group first before attending. You will usually be able to find out more about a peer support group online.

3. Speak to the person you know

Ask the person you know if there is anything you can do to help. If they can't think of anything right now, you can let them know you are there if they need someone to talk with in the future.

4. Be aware of stigma

There are a lot of misconceptions about ADHD and the people who have it. You can help by informing yourself and other people about the realities of ADHD.

5. Manage your frustrations

If you find the behaviour of the person you know upsetting or frustrating, talk through your feelings with someone you trust. If there are problems you want to bring up, try to explain clearly what the issue is and what you think could help. There may be things that both of you can do to help solve the issue.

"Sometimes when we talk about disability, we make assumptions that it's got to be something visible. And when you have ADHD it's not so visible, and people just put it down to your personality." - Hameed

NICE guidance on ADHD

These guidelines cover recognising, diagnosing and managing ADHD in children, young people and adults. They aim to improve recognition and diagnosis, as well as the quality of care and support for people with ADHD.

Information on ADHD

ADHD charities

Below we have included details of some charities that work with and for people with ADHD:

ADHD Aware - A charity run by volunteers, some with experience of ADHD themselves, who offer information and support meetings.

ADHD Foundation - A charity advocating for people with ADHD and other physical and psychological health conditions.

Scottish ADHD Coalition - A charity providing support to adults and children with ADHD in Scotland, and their parents, carers and families.

Peer support groups

Support groups, ADHD UK - ADHD UK run peer-support groups, informative lectures and Q&A sessions.

ADHD support group meetings, ADHD Aware - ADHD Aware run peer support group meetings to provide a safe space. These groups are for people with ADHD and their friends and families.

Wellbeing information

This information was produced by the Royal College of Psychiatrists' Public Engagement Editorial Board (PEEB). It reflects the best available evidence at the time of writing.

Expert authors: Dr Dietmar Hank and Dr Kate Franklin

Thank you to the people with lived experience of ADHD who helped to develop this resource, and kindly agreed to share their experiences as quotes:

Clare Dudeney, Hameed Khan, James Downs, Margaret Reed Roberts and Rachael Taylor.

Special thanks to Susan Dunn Morua, founder and facilitator of the Bristol Adult ADHD Support group.

Full references available on request.

Published: Jun 2023

Review due: Jun 2026
© Royal College of Psychiatrists

ADHD Easy Read

Read our ADHD Easy Read, which is based on our ADHD in adults resource but uses simple language and images. Our Easy Reads are aimed at people with intellectual disabilities, and people who have challenges reading information for other reasons. This Easy Read was published in December 2023.

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ADHD in adults | Royal College of Psychiatrists

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What ADHD feels like, some of the help that is available, how you can help yourself and how to help someone else who has been diagnosed with ADHD.

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What is a Pomodoro and How Can it Help with ADHD?

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POMODORO TECHNIQUE - My Favorite Tool to Improve Studying and Productivity

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Sleep Disorders are common in ADHD

Studies have shown that around 40-80% of adults with ADHD experience disordered sleep. The most common complaint is insomnia, which includes significant difficulties falling asleep, staying asleep, or waking up too early. There is also evidence that circadian rhythm sleep disorder, narcolepsy, restless leg syndrome, and sleep apnea are more common among people with ADHD.

Experts don't fully understand the exact connection between sleep issues and ADHD, but several potential contributing causes exist. Many people with ADHD find it hard to self-regulate, stick to schedules, and avoid late-night distractions like snacks or screens. These sleep disruptions get further complicated by side effects of meds and biological differences that negatively impact your sleep system.

But, don't worry, whether you're struggling with falling asleep, staying asleep, or you just don't feel rested- there's plenty you can do to improve your sleep with ADHD. First, let's explore what we know so far about the causes of sleep problems in ADHD.

Why exactly do people with ADHD have sleep problems?

The reason for sleep issues in ADHD is multi-faceted. Most experts agree that the key problems with sleep in ADHD are due to some combination of behavioral symptoms, physiological differences and, in some cases, side effects of medications. Does this mean your sleep is doomed? Not at all! But you may have to work a little harder than the rest of the population to build a healthier sleep-wake cycle.

ADHD behavioral symptoms impacting sleep

ADHD impacts every area of your day-to-day life, and many of the core symptoms of ADHD can directly lead to sleep issues. The symptoms most commonly associated with problems snoozing include restlessness and hyperfocus with a side of time blindness.

Restlessness

Restlessness is a blanket term used to describe that underlying ripple of energy that seems to remain constant in many people with ADHD. This interior vibration tends to come out in the form of fidgeting, racing thoughts, or the need to constantly bounce your energy around a room. In scientific terms, restlessness is physical arousal, sort of like a mild activation of your fight-or-flight system. Arousal and sleep aren't exactly besties.

When it comes to sleep, restlessness arrives in the form of a busy mind, tossing and turning, and laying in bed wide awake even though you were just falling asleep on the couch downstairs 20 minutes ago. Restlessness can lead to sleep disruptions, frequent awakenings, and an annoyed partner as you sausage roll yourself in the blankets during the night. Even if you don't wake up, increased restlessness during the night can lower the quality of your sleep, leaving you feeling tired in the AM despite "sleeping" all night.

The fix? In addition to practicing good sleep habits (see our guide to that at the bottom) and doing your best to get plenty of physical activity during the day, you can quiet a busy mind (and body) before bed with some easy-to-do scientifically-proven techniques. Choose from the options below (there are plenty of free resources available) and test to see what works best for you:

Hyperfocus and Time Blindness

Paying attention with ADHD tends to be all or nothing. When engaged in an activity that appeals to your senses (in that moment, anyway), it's pretty common to slip into hyperfocus. Hyperfocus tends to interfere with sleep when people with ADHD stay up until obscene hours involved in an activity where they can't pull themselves away.

Another common issue with ADHD is the concept of time blindness. Time blindness refers to the fact that your internal clock is not set when you're living with ADHD. Time is experienced as more of an abstract concept, and it's easy to let it slip away. In fact, it's pretty common for people with ADHD to avoid wearing watches and mostly disregard time as a way to monitor their activities altogether.

As a result of hyperfocus and getting lost in time, you might find yourself with an erratic sleep schedule. Inconsistent sleep patterns can cause major disruptions to your circadian rhythm and contribute to sleep issues, like insomnia.

The fix? Keep regular. You can't always control what time you go to bed but being stern with yourself about keeping a consistent wake time is a powerful tool that will help better regulate your circadian rhythm. You can help yourself out by investing in a sunrise alarm clock which is especially helpful on those bleak winter mornings. If you didn't get much sleep (because you stayed up late), it's perfectly fine to grab a 20-30 minute nap during the day before 2 pm.

Physiological symptoms of ADHD that impact sleep

Sleep is a complicated activity regulated by two key systems in your body- your sleep drive and your circadian alerting system. Your sleep drive builds up during the day and makes you feel sleepy at night. Your circadian alerting system works on a 24-hour schedule and sends signals that tell your body when it's time to sleep and time to be awake. It has been found that people with ADHD often have irregularities in this signaling system that negatively impact sleep quality and quantity.

ADHD and Circadian Rhythm Dysfunction

It's common for people with ADHD to have delayed circadian rhythms- known more commonly as "being a night owl." With a delayed circadian rhythm, your sleep signals are delayed by two hours or more beyond what is considered a normal bedtime. As a result, it's harder to fall asleep and you have a tendency to want to sleep in. You might feel more comfortable living life as a semi-nocturnal being, but society isn't really set up for that lifestyle.

There is also evidence that there is less stability in daily rhythms, which can negatively impact how efficiently you sleep. These daily rhythms control signals for alertness and downtime, which could leave you feeling sleepy and alert at the wrong times.

The fix? Find your rhythm. Cues like light and darkness are extremely important for maintaining a healthy circadian rhythm. People with ADHD often find they sleep better while camping outside, likely because of the natural exposure to light and darkness. If sleeping outside forever isn't your jam, you can build a healthier rhythm by getting 20 minutes of light exposure in the morning, or use artificial light like a happy lamp. Early light exposure can help shift your circadian rhythm backwards so that it's easier to fall asleep at a "normal" hour.

Melatonin delays in ADHD

Melatonin is a key hormone for sleep. It gets released by your circadian alerting system in the evening before your normal bedtime to help you fall asleep, and your body pumps it during the night to keep you snoozing. has found that people with ADHD who have trouble falling asleep often have a delay in their melatonin release.

The fix? If you have trouble falling asleep and you have ADHD, you can try a melatonin supplement. Make sure to stick with a low dose (0.5-3mg) as that better mimics your body's natural levels. You should also cycle off melatonin regularly so that it doesn't negatively affect your natural production.

ADHD and Sleep Drive

Your sleep drive, or sleep pressure, builds up during the day due to rising levels of a chemical called adenosine. It peaks around 16 hours after you wake up resulting in you feeling sleepy and wanting to crawl into your bed. Although people with ADHD appear to have normal sleep drives, they are more likely to engage in behaviors that disrupt sleep pressure.

The most common sleep pressure disruptors among people with ADHD are excessive caffeine use and daytime napping. Caffeine binds to adenosine which can cause a delay in sleep pressure if you drink too much or have it too late. Napping resets adenosine levels, which also delays sleep pressure since your brain has to start over with the build-up.

The fix? Drink caffeine wisely and nap strategically. Avoid caffeine within around eight hours of bedtime and try to stick to 400mg (4 cups) or less during the day. Try to keep naps to 20 minutes or less and get them in before 2 pm.

ADHD medications that impact sleep

Some people find that their sleep is greatly improved with stimulant medications. This is especially true for those who have a busy mind or high distractibility at night. It's not uncommon for people to take their stimulant medications right before bed.

It's also not uncommon for people taking stimulant medications to have sleep issues. The most common complaints are trouble falling asleep and poor quality sleep during the night. Many of the currently prescribed ADHD meds are extended-release, meaning that they stay active in your system for 8-16 hours.

The fix? You can decrease these side effects by making sure to take your medication at the same time every day (aim for early morning if you find it negatively impacts your sleep). You can also always talk to your doctor about switching medications or trying out four-hour doses instead of extended-release for meds like Adderall or Ritalin. There are several non-stimulant options like clonidine which may actually improve sleep.

Other Sleep Concerns with ADHD

The brain chemicals that are affected in ADHD also help regulate sleep. Serotonin tells our bodies when it's time to fall asleep, norepinephrine helps us wake up, and dopamine regulates your circadian rhythm. These brain chemicals also get dysregulated with other disorders such as anxiety or depression, which commonly co-occur with ADHD. Getting treatment for these mental health conditions from a professional clinician is the best way to help better regulate these brain chemicals and improve your sleep.

Is good sleep even possible? It is! Your body has a very sophisticated sleep system, and it does its best to help you catch up on missed hours by sleeping more efficiently and getting you through your days when you haven't slept well. You can improve your sleep through some key habit changes that help you optimize your body's natural processes for sleep. You may have more challenges than others when it comes to sleep, but it's absolutely possible to get the sleep you need.

How to Sleep Better When you Have ADHD

Improving your sleep with ADHD doesn't have to be a painful process. You don't have to change everything at once- start with a few key changes and gradually improve your sleep habits (also known as sleep hygiene) over time. Here are some key changes you can focus on to improve your sleep as a person with ADHD:

Boost your sleep environment: In addition to an inviting bed, some decluttering, and a cool room (between 60 to 67° F or 16 to 19° C)- you can absolutely transform your sleep by adding in a sound machine and sleep mask or blackout curtains. Sounds like pink noise (think ocean waves and rain) have been shown to boost sleep stability. A sleep mask or black-out curtains helps keep things dark, which boosts melatonin production.

Stimulus control: Stimulus control is the clinical word for "stop doing stuff in your bed that isn't sleep." When you do activities in your bed like watching TV, working, or rage texting your ex, your brain begins to associate these activities with the bed. Your body runs on programs like this, and strengthening the program of bed= sleep (and sex) means having an easier time falling asleep.

Keep regular: Ok, we get it! This one is hard. Do your best to focus on one consistent thing, such as waking up at the same time every morning. Try scheduling something fun in the morning to give yourself an incentive. Buy special coffee, do some yoga, walk your dog, get a bullet journal and have fun with creativity- whatever works to get you looking forward to mornings!

See the light: Getting 20 minutes of natural light in the morning is an ideal way to help regulate your circadian rhythm. If that's not feasible, grab yourself a happy lamp and set it up at your desk for some morning light sessions. Light is one of the most important cues for keeping a healthy circadian rhythm, which is often dysregulated in ADHD.

Log off: Putting away electronics an hour or so before your desired bedtime can have a massive effect on sleep. Scrolling your phone is emotionally activating and also emits blue light. Blue light suppresses melatonin two times longer than other types of light. It will also help you prevent traveling down rabbit holes of weird content in the wee hours of the morning. You can also help your body produce a bit more melatonin by turning off overhead lights and using a red light bulb before bedtime.

The Takeaway

As we continue to better understand the importance of quality sleep, more focus has shifted to sleep problems in ADHD. Although there are physiological reasons for some of the sleep issues, when it comes to sleep- habit changes are very powerful. If you find that even with positive changes your sleep issues are negatively impacting your life, you should aim to get a consultation with a sleep specialist. Programs such as cognitive behavioral therapy for insomnia (CBT-I) are a great way to build awesome sleep habits under professional guidance.

Taking control of your ADHD is a vital first step for improving the way you sleep. Frida offers a free screening tool to help you determine if you're eligible for a diagnostic assessment. You will also get access to a treatment plan and ongoing support from the comfort of your own home. Click here to get started today and take back control of your life and your sleep!

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How ADHD Impacts Your Sleep And What You Can Do About It - Frida

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Over half of people with ADHD have disordered sleep. Learn why ADHD affects sleep and what you can do about it.

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Everyone needs 7-9 hours of sleep each night to feel productive and well during the day. But people with ADHD often have a hard time falling or staying asleep.

Because you feel tired, your ADHD symptoms get worse, and that makes it harder to sleep the next night. This cycle repeats. And it happens to a lot of people. One study found that roughly two thirds of people with ADHD -- 67% -- found it hard to get a good night's sleep.

But why? And what's the solution? While experts don't know exactly how sleep woes and ADHD are linked, they do know about some of the possible causes and what might help.

Circadian-rhythm sleep disorders. Your body makes changes throughout the day to adjust to the amount of light and darkness in a 24-hour period. Sometimes your body may not be in tune with the cycle and might not release hormones like melatonin at the right time. That, in turn, can make it hard to fall asleep. Bright lights, especially artificial blue lights from laptops and tablets, can throw off your body's inner clock.

Sleep apnea. People with sleep apnea stop and start breathing throughout the night. It messes with your rest and leaves you feeling tired. About 3% of all people and 25% of those with ADHD have sleep apnea or some other "sleep-disordered breathing" problem. If you snore loudly, you may want to mention this to your doctor because it can be a sign of sleep apnea.

Restless legs syndrome (RLS). Symptoms include limb discomfort and a strong urge to move your legs while you sleep. Some people describe the feeling as pulling, throbbing, aching, or itching inside your leg. About 2% of all people and 44% of those with ADHD have RLS.

If you have ADHD and trouble sleeping, you should tell your doctor. You might need a change in your medications to make sleeping easier, or you might do a sleep study to see if there is another underlying cause of your sleeplessness.

If you've ruled out other causes, then your ADHD symptoms may be to blame. You may be able to improve your rest by doing the following healthy habits and routines. You should:

Avoid napping 4 hours before bedtime.

Avoid drinking caffeine 4 hours before bedtime.

If you take stimulant medication, make sure you are taking it as early as possible.

Have a calming bedtime routine.

Go to bed at about the same time every day.

Sleep in a comfortable bed in a dark and quiet room.

Avoid looking at screens (TVs, smartphones, etc.) and electronic media in the evening.

On top of the normal things that can keep anyone from getting a good night's rest, there can be extra challenges if you have ADHD. These include:

Trouble keeping a schedule. People with ADHD are often easily distracted and find it tough to stop projects, tune out interruptions, and go to bed. Even once you're in bed, it can be hard to quiet your mind and relax enough to sleep.

Stimulants. The stimulant medications often used to treat ADHD can make you feel more awake and can make sleeping harder. That's on top of any caffeine you get from sources like coffee, tea, soda, and chocolate.

Other conditions. Often people with ADHD also have anxiety, depression, mood disorders, or substance abuse problems that can make falling and staying asleep difficult.

Sleep disorders are more than a bad night's sleep. And if you have one, it can steal your rest and make you more distractible and impulsive during the day. These conditions are so common among people who have ADHD that experts often check on sleep problems when they're diagnosing ADHD.

Some of the more common sleep disorders to watch for include:

Insomnia. Along with medications and trouble sticking to a schedule, there are other reasons people with ADHD are at risk for insomnia. You may get a burst of energy at night, along with racing thoughts that make it hard to get to sleep. Even when you do sleep, it might not be particularly restful -- especially if you also have nightmares. And stressing out about being unable to sleep can make your insomnia worse.

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Ways ADHD Can Cause Insomnia & Sleep Problems (And How To Fix It)

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People with ADHD may struggle to get a good night's sleep. Learn about possible causes of sleep disruption and how to establish healthy sleep habits to make falling and staying asleep easier.

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Attention-Deficit/Hyperactivity Disorder (ADHD) is a disorder that begins in childhood and encompasses symptoms of inattention, hyperactivity, and impulsivity. These symptoms interfere with functioning at school, at work, and in social situations. ADHD is present in approximately 5% of children, and it is more common in boys. For a majority of people the disorder continues into adulthood, though careful managing can greatly improve quality of life for people with ADHD.

An estimated 25 to 50% of people with ADHD experience sleep problems, ranging from insomnia to secondary sleep conditions. Doctors are starting to realize the importance of treating sleep problems and the impact this can have on both ADHD symptoms and quality of life for ADHD patients and their families.

What's the Connection Between ADHD and Sleep?

Beginning around puberty, people with ADHD are more likely to experience shorter sleep time, problems falling asleep and staying asleep, and a higher risk of developing a sleep disorder. Nightmares are also common in children with ADHD, especially those with insomnia. Sleep problems in ADHD tend to increase with age, though sleep problems in early childhood are a risk factor for future occurrence of ADHD symptoms.

Even those who are rarely hyperactive during the day may experience racing thoughts and a burst of energy at night that interfere with sleeping. For some, nighttime presents the perfect opportunity to "hyperfocus" on a project, as there are less distractions. Unfortunately, this makes it difficult to settle down for sleep and it can lead to a disrupted sleep-wake schedule. Over time, insomnia may worsen as people start to develop feelings of stress related to bedtime.

Many people with ADHD experience daytime sleepiness and difficulty waking up as a result of poor sleep. Others experience restless, non-refreshing sleep with multiple nighttime awakenings.

Sleep problems in ADHD appear to differ depending on the type of ADHD. Individuals with predominantly inattentive symptoms are more likely to have a later bedtime, while those predominantly hyperactive-impulsive symptoms are more likely to suffer from insomnia. Those with combined hyperactive-impulsive and inattentive ADHD experience both poor sleep quality and a later bedtime.

Many ADHD symptoms are similar to symptoms of sleep deprivation. Among others, adult ADHD sleep problems include forgetfulness and difficulty concentrating. In children, fatigue may present as being hyperactive and impulsive. Sometimes it can be difficult to tell whether these issues are brought on by ADHD or by a lack of sleep. This may lead to misdiagnoses or may allow sleep disorders to go undetected. Experts therefore recommend screening patients for sleep problems before prescribing medication for ADHD.

What's the Biology Behind the ADHD-Sleep Connection?

ADHD sleep problems may be a side effect of impaired arousal, alertness, and regulation circuits in the brain. Other researchers believe that ADHD sleep problems can be traced to a delayed circadian rhythm with a later onset of melatonin production. Despite similarities between certain sleep disorders and ADHD symptoms, research has failed to find consistent sleep abnormalities in people with ADHD.

Some individuals find it easier to sleep with the calming effects of stimulant medications that are commonly prescribed for ADHD. However, for many people, stimulant medications cause a number of sleep problems in their own right. Co-existing disorders such as anxiety, depression, or substance abuse, as well as poor sleep hygiene, likely also play a role in sleep difficulties.

How Do ADHD Sleep Problems Affect Daily Life??

Though there is little research on the subject of ADHD with accompanying sleep disorders, children and adults with ADHD plus a sleep disorder often report more severe ADHD symptoms and a lower quality of life. They may also be more likely to suffer from depression, anxiety, hyperactivity, inattention, difficulty processing information, and a higher BMI. Over the long term, chronic sleep deprivation leaves people vulnerable to physical health problems.

Daytime sleepiness can have serious effects on school and work. People may judge a person with ADHD for sleeping at inappropriate times, without realizing that it is part of their condition and very difficult to avoid. Sudden bouts of sleepiness may also be dangerous while driving or performing other activities that require concentration.

Not sleeping well at night can also cause daytime fatigue. Individuals with ADHD-related sleep deprivation may feel grumpy, irritable, restless, or tired, or they may have trouble paying attention at school or at work. Sometimes, these symptoms may be mistaken for a mood disorder. In turn, anxiety and behavioral difficulties have been linked to a higher incidence of sleep problems for children with ADHD.

These problems also take their toll on families and caregivers of people with ADHD. Preliminary research shows that primary caregivers of children with ADHD as well as sleep problems are more likely to be depressed, anxious, stressed, and late to work.

What Sleep Disorders Commonly Occur in People With ADHD?

In addition to generalized insomnia, people with ADHD have higher-than-normal rates of certain sleep disorders. Because ADHD symptoms often resemble the symptoms of these sleep disorders, underlying sleep disorders may go undiagnosed. Children in particular may have difficulty conveying what they are feeling, leading to a misdiagnosis of ADHD when in fact their problems stem from a sleep disorder. Or, they may have ADHD plus a sleep disorder.

Circadian Rhythm Sleep Disorder: Most individuals with ADHD, particularly adolescents, are more alert in the evening. This atypical schedule can make it difficult to honor work or school commitments. A smaller pineal gland, irregularities in clock genes, and later melatonin release may be responsible for circadian rhythm sleep disorders in people with ADHD. Taking melatonin supplements at targeted times or using bright light therapy may help adjust your schedule.

Sleep-Disordered Breathing: Sleep-disordered breathing (SDB), including snoring and sleep apnea, affects up to one-third of patients with ADHD. SDB leads to disturbed sleep and daytime sleepiness, and often causes symptoms typical of ADHD. The encouraging news is that treating SDB may reduce the need for stimulants in children believed to have ADHD. Studies suggest that removing the tonsils may help with ADHD and sleep apnea symptoms in children, while CPAP devices are a better choice for adults.

Restless Legs Syndrome: People with restless legs syndrome (RLS) are plagued by tingling sensations in the legs that make it hard to fall asleep. RLS or other types of periodic limb movement disorders may occur in almost 50% of people with ADHD. Children with both ADHD and RLS appear to spend longer in stage one light sleep, which is not as restorative. Researchers believe RLS is caused by iron and dopamine deficiencies, which are also implicated in ADHD. RLS may be treated with iron supplements or dopaminergic agents.

Narcolepsy: Individuals with narcolepsy tend to fall asleep suddenly during the day and may have difficulty sleeping soundly at night. Adults with narcolepsy are twice as likely to have had ADHD as a child. While the link between the two isn't clear, researchers believe that the sleepiness brought on by narcolepsy might provoke ADHD symptoms. It's also possible that both disorders might stem from a similar cause, such as a faulty gene or a problem with neurotransmitters. Narcolepsy is usually treated with medication.

Treating underlying sleep disorders is an important step toward improving sleep for people with ADHD. Ask your doctor for a sleep study to rule out any secondary sleep disorders that may need to be treated along with your ADHD. A good doctor should monitor potential sleep problems on an ongoing basis, as these tend to develop over time.

Sleep Tips for Children and Adults With ADHD and Sleep Problems

Experts are cautiously optimistic that sleep interventions may be key to improving not only sleep, but also ADHD symptoms and the effects of ADHD medication. Indeed, preliminary studies have found that behavioral sleep interventions improve sleep, ADHD symptoms, quality of life, daily functioning, behavior, and working memory.

For children, adolescents, and adults with ADHD, a consistent bedtime routine and healthy sleep hygiene practices can help reinforce the connection between bed and sleep. Try making gradual changes and note where you see improvements to develop a system that works for you. Some tips include:

Cut out sugar, caffeine, and alcohol within a few hours of bedtime

Avoid screen time for an hour before bed

Avoid doing stimulating activities and projects that require hyperfocusing in the evening

Make the bed a stress-free zone reserved for sleep and sex

Get enough exercise and sunlight during the day

Develop a bedtime routine that you enjoy, such as rereading a favorite book, spending time with pets, or taking a warm bath

Keep the bedroom dark, cool, and quiet, using a white noise machine if necessary to block out intrusive noises

Go to bed and wake up at the same time every day, choosing a time that is realistic and age-appropriate to get the recommended sleep for your age group

Use a weighted ball blanket

People with ADHD also frequently have trouble waking up in the morning. For help getting out of bed, try using light therapy or plan something enjoyable for when you get out of bed, such as exercise or a nice breakfast

The Children and Adults with ADHD organization recommends using a rewards-based system for sleep problems in young children with ADHD. It may also help to offer reassurance by checking frequently on your child. For people of any age with ADHD, talking with a trusted confidant, keeping a worry journal, or using relaxation techniques such as guided imagery may help make bedtime less stressful.

Sleep medication may not be appropriate for people with ADHD, but you can talk to your doctor about adding supplements or tweaking your medication schedule to optimize it for sleep. Some people with ADHD find it helps alertness to take their medication about an hour before waking up. Adolescents and adults with sleep problems may benefit from cognitive behavioral therapy for insomnia (CBT-I).

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ADHD and Sleep Problems: How Are They Related? | Sleep Foundation

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Attention-Deficit/Hyperactivity Disorder (ADHD) is a disorder that begins in childhood and encompasses symptoms of inattention, hyperactivity, and impulsivity. These symptoms interfere with functioning at school, at work, and in social situations. ADHD is present in approximately 5% of children, and it is more common in boys.

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How to deal with Adult ADHD (or ADD)

If you have attention deficit hyperactivity disorder (ADHD), previously known as ADD, everything from paying the bills on time to keeping up with work, family, and social demands can seem overwhelming. ADHD can present challenges for adults across all areas of life and can be tough on your health and both your personal and on-the-job relationships. Your symptoms may lead to extreme procrastination, trouble meeting deadlines, and impulsive behavior. In addition, you may feel that friends and family don't understand what you're up against.

Fortunately, there are skills you can learn to help control your symptoms of ADHD. You can improve your daily habits, learn to recognize and use your strengths, and develop techniques that help you work more efficiently, maintain organization, and interact better with others. Part of helping yourself may also include educating others to help them understand what you're going through.

Change won't happen overnight, though. These ADHD self-help strategies require practice, patience, and, perhaps most importantly, a positive attitude. But by taking advantage of these techniques, you can become more productive, organized, and in control of your life-and improve your sense of self-worth.

Adult ADHD self-help myths

Myth: Medication is the only way to solve my ADHD.

Fact: While medication can help some people manage the symptoms of ADHD, it is not a cure, nor is it the only solution. If taken at all, it should be used in conjunction with other treatments or self-help strategies.

Myth: Having ADHD means I'm lazy or unintelligent, so I won't be able to help myself.

Fact: The effects of ADHD may have caused you and others to label you this way, but the truth is that you are not unmotivated or unintelligent-you have a disorder that gets in the way of certain normal functions. In fact, adults with ADHD often have to find very smart ways to compensate for their disorder.

Myth: A health professional can solve all my ADHD problems.

Fact: Health professionals can help you manage symptoms of ADHD, but they can only do so much. You're the one living with the problems, so you're the one who can make the most difference in overcoming them.

Myth: ADHD is a life sentence-I'll always suffer from its symptoms.

Fact: While it's true that there is no cure for ADHD, there is a lot you can do to reduce the problems it can cause. Once you become accustomed to using strategies to help yourself, you may find that managing your symptoms becomes second nature.

Tips for getting organized and controlling clutter

The hallmark traits of ADHD are inattention and distractibility-making organization perhaps the biggest challenge adults with the disorder face. If you have ADHD, the prospect of getting organized, whether it be at work or home, may leave you feeling overwhelmed.

However, you can learn to break tasks down into smaller steps and follow a systematic approach to organization. By implementing various structures and routines, and taking advantage of tools such as daily planners and reminders, you can set yourself up to maintain organization and control clutter.

Develop structure and neat habits-and keep them up

To organize a room, home, or office, start by categorizing your objects, deciding which are necessary and which can be stored or discarded. To organize yourself, get in the habit of taking notes and writing lists. Maintain your newly organized structure with regular, daily routines.

Create space. Ask yourself what you need on a daily basis, and find storage bins or closets for things you don't. Designate specific areas for things like keys, bills, and other items that can be easily misplaced. Throw away things you don't need.

Use a calendar app or day planner. Effective use of a day planner or a calendar on your smartphone or computer can help you remember appointments and deadlines. With electronic calendars, you can also set up automatic reminders so scheduled events don't slip your mind.

Use lists. Make use of lists and notes to keep track of regularly scheduled tasks, projects, deadlines, and appointments. If you decide to use a daily planner, keep all lists and notes inside it. You also have many options for use on your smartphone or computer. Search for "to do" apps or task managers.

Deal with it now. You can avoid forgetfulness, clutter, and procrastination by filing papers, cleaning up messes, or returning phone calls immediately, not sometime in the future. If a task can be done in two minutes or less, do it on the spot, rather than putting it off for later.

Tame your paper trail

If you have ADHD, paperwork might make up a major part of your disorganization. But you can put a stop to the endless piles of mail and papers strewn across your kitchen, desk, or office. All it takes is some time to set up a paperwork system that works for you.

Deal with mail on a daily basis. Set aside a few minutes each day to deal with the mail, preferably as soon as you bring it inside. It helps to have a designated spot where you can sort the mail and either trash it, file it, or act on it.

Go paperless. Minimize the amount of paper you have to deal with. Request electronic statements and bills instead of paper copies. In the U.S., you can reduce junk mail by opting out of the Direct Marketing Association's (DMA) Mail Preference Service.

Set up a filing system. Use dividers or separate file folders for different types of documents (such as medical records, receipts, and income statements). Label and color-code your files so that you can find what you need quickly.

Tips for managing your time and staying on schedule

Trouble with time management is a common effect of ADHD. You may frequently lose track of time, miss deadlines, procrastinate, underestimate how much time you need for tasks, or find yourself doing things in the wrong order. Many adults with ADHD spend so much time on one task-known as "hyperfocusing"-that nothing else gets done. These difficulties can leave you feeling frustrated and inept, and make others impatient. But, there are solutions to help you better manage your time.

Time management tips

Adults with attention deficit disorder often have a different perception of how time passes. To align your sense of time with everyone else, use the oldest trick in the book: a clock.

Become a clock-watcher. Use a wristwatch or highly visible wall or desk clock to help you keep track of time. When you start a task, make a note of the time by saying it out loud or writing it down.

Use timers. Allot yourself limited amounts of time for each task and use a timer or alarm to alert you when your time is up. For longer tasks, consider setting an alarm to go off at regular intervals to keep you productive and aware of how much time is going by.

Give yourself more time than you think you need. Adults with ADHD are notoriously bad at estimating how long it will take to do something. For every thirty minutes of time you think it will take you to get someplace or complete a task, give yourself a cushion by adding ten minutes.

Plan to be early and set up reminders. Write down appointments for fifteen minutes earlier than they really are. Set up reminders to ensure you leave on time and make sure you have everything you need ahead of time so you're not frantically looking for your keys or phone when it's time to go.

Prioritization tips

Because adults with ADHD often struggle with impulse control and jump from one subject to another, completing tasks can be difficult and large projects can seem overwhelming. To overcome this:

Decide what to tackle first. Ask yourself what the most important task is that you need to accomplish, and then order your other priorities after that one.

Take things one at a time. Break down large projects or jobs into smaller, manageable steps.

Stay on task. Avoid getting sidetracked by sticking to your schedule, using a timer to enforce it if necessary.

Learn to say no

Impulsiveness can lead adults with ADHD to agree to too many projects at work or make too many social engagements. But a jam-packed schedule can leave you feeling overwhelmed, overtired, and affect the quality of your work. Saying no to certain commitments may improve your ability to accomplish tasks, keep social dates, and live a healthier lifestyle. Check your schedule first before agreeing to something new.

Tips for managing money and bills

Money management requires budgeting, planning, and organization, so for many adults with ADHD, it can pose a true challenge. Many common systems of money management don't tend to work for adults with ADHD because they require too much time, paper, and attention to detail. But if you create your own system that is both simple and consistent, you can get on top of your finances and put a stop to overspending, overdue bills, and penalties for missed deadlines.

Control your budget

An honest assessment of your financial situation is the first step to getting budgeting under control. Start by keeping track of every expense, no matter how small, for a month. This will allow you to effectively analyze where your money is going. You may be surprised at how much you're spending on unnecessary items and impulse purchases. You can then use this snapshot of your spending habits to create a monthly budget based on your income and needs.

Figure out how you can avoid straying from your budget. For example, if you're spending too much at restaurants, you can make an eating-in plan and factor in time for grocery shopping and meal preparation.

Set up a simple money management and bill paying system

Establish an easy, organized system that helps you save documents, receipts, and stay on top of bills. For an adult with ADHD, the opportunity to manage banking on the computer can be the gift that keeps on giving. Organizing money online means less paperwork, no messy handwriting, and no misplaced slips.

Switch to online banking. Signing up for online banking can turn the hit-or-miss process of balancing your budget into a thing of the past. Your online account will list all deposits and payments, tracking your balance automatically, to the penny, every day. You can also set up automatic payments for your regular monthly bills and log on as needed to pay irregular and occasional ones. The best part: no misplaced envelopes or late fees.

Set up bill pay reminders. If you prefer not to set up automatic payments, you can still make the process of bill paying easier with electronic reminders. You may be able to set up text or email reminders through online banking or you can schedule them in your calendar app.

Take advantage of technology. Free services can help you keep track of your finances and accounts. They typically take some time to set up, but once you've linked your accounts they automatically update. Such tools can make your financial life easier.

Put a stop to impulse shopping

Impulsivity from ADHD and shopping can be a very dangerous combination. It can put you in debt and make you feel guilty and ashamed. You can prevent impulsive buys with a few strategic tactics.

Shop with cash only-leave your checkbook and credit cards at home.

Cut up all but one credit card. When you shop, make a list of what you need and stick to it.

Use a calculator to keep a running total when shopping (hint: there's one on your mobile phone).

Stay away from places where you're likely to spend too much money, throw away catalogs as they arrive, and block emails from retailers.

Tips for staying focused and productive at work

ADHD can create special challenges at work. The things you may find toughest-organization, completion of tasks, sitting still, listening quietly-are the very things you're often asked to do all day long.

Juggling ADHD and a challenging job is no easy task, but by tailoring your workplace environment you can take advantage of your strong points while minimizing the negative impact of your ADHD symptoms.

Get organized at work

Organize your office, cubicle, or desk, one manageable step at a time. Then use the following strategies to stay tidy and organized:

Set aside daily time for organization. Mess is always distracting so set aside 5 to 10 minutes a day to clear your desk and organize your paperwork. Experiment with storing things inside your desk or in bins so that they don't clutter your workspace as unnecessary distractions.

Use colors and lists. Color-coding can be very useful to people with ADHD. Manage forgetfulness by writing everything down.

Prioritize. More important tasks should be placed first on your to-do list so you remember to do them before lower priority tasks. Set deadlines for everything, even if they are self-imposed.

End distractions

When you have attention issues, where you work and what is around you can significantly affect how much you are able to get done. Let your workmates know you need to concentrate, and try the following techniques to minimize distractions:

Where you work matters. If you don't have your own office, you may be able to take your work to an empty office or conference room. If you are in a lecture hall or conference, try sitting close to the speaker and away from people who chat during the meeting.

Minimize external commotion. Face your desk towards a wall and keep your workplace free of clutter. To discourage interruptions, you could even hang a "Do Not Disturb" sign. If possible, let voicemail pick up your phone calls and return them later, turn off email and social media during certain times of the day, or even log off the Internet completely. If noise distracts you, consider noise-canceling headphones or a sound machine

Save big ideas for later. All those great concepts or random thoughts that keep popping into your head and distracting you? Jot them down on paper or on your smartphone for later consideration. Some people with ADHD like to schedule time at the end of the day to go through all the notes they've made.

Stretch your attention span

As an adult with ADHD, you are capable of focusing-it's just that you may have a hard time keeping that focus, especially when the activity isn't one that you find particularly engaging. Boring meetings or lectures are hard on anyone, but for adults with ADHD, they may pose a special challenge. Similarly, following multiple directions can also be difficult for those with ADHD. Use these tips to improve your focus and ability to follow instructions:

Get it in writing. If you're attending a meeting, lecture, workshop, or another gathering that requires close attention, ask for an advance copy of the relevant materials-such as a meeting agenda or lecture outline. At the meeting, use the written notes to guide your active listening and note taking. Writing as you listen will help you stay focused on the speaker's words.

Echo directions. After someone gives verbal instructions, say them aloud to make sure you got it right.

Move around. To prevent restlessness and fidgeting, go ahead and move around-at the appropriate times in the right places. As long as you are not disturbing others, try squeezing a stress ball during a meeting, for example. Or taking a walk or even jumping up and down during a meeting break can help you pay attention later on.

Tips for managing stress and boosting mood

Due to the impulsivity and disorganization that often accompany ADHD, you may struggle with erratic sleep, an unhealthy diet, or the effects of too little exercise-all issues that can lead to extra stress, bad moods, and feeling out of control. The best way to stop this cycle is to take charge of your lifestyle habits and create healthy new routines.

Eating well, getting plenty of sleep, and exercising regularly can help you stay calm, minimize mood swings, and fight any symptoms of anxiety and depression. Healthier habits can also reduce ADHD symptoms like inattention, hyperactivity, and distractibility, while regular routines can help your life feel more manageable.

Exercise and spend time outdoors

Working out is perhaps the most positive and efficient way to reduce hyperactivity and inattention from ADHD. Exercise can relieve stress, boost your mood, and calm your mind, helping work off the excess energy and aggression that can get in the way of relationships and feeling stable.

Exercise on a daily basis. Choose something vigorous and fun that you can stick with, like a team sport or working out with a friend.

Increase stress relief by exercising outdoors -people with ADHD often benefit from sunshine and green surroundings.

Try relaxing forms of exercise, such as mindful walking, yoga, or tai chi. In addition to relieving stress, they can teach you to better control your attention and impulses.

Get plenty of sleep

Sleep deprivation can increase symptoms of adult ADHD, reducing your ability to cope with stress and maintain focus during the day. Simple changes to daytime habits go a long way toward ensuring solid nightly sleep.

Avoid caffeine late in the day.

Exercise vigorously and regularly, but not within an hour of bedtime.

Create a predictable and quiet "bedtime" routine, including taking a hot shower or bath just before bed.

Stick to a regular sleep-wake schedule, even on weekends.

Eat healthfully

While unhealthy eating habits don't cause ADHD, a poor diet can exacerbate symptoms. By making simple changes in what and how you eat, you may experience big reductions in distractibility, hyperactivity, and stress levels.

Eat small meals throughout day.

Avoid sugar and junk food as much as possible.

Make sure you include healthy protein at every meal.

Aim for several servings of fiber-rich whole grains each day.

Practice mindfulness

As well as reducing stress, regular mindfulness meditation can help you to better resist distractions, lower impulsivity, improve your focus, and provide more control over your emotions. Since hyperactivity symptoms can make meditation a challenge for some adults with ADHD, starting slowly can help. Meditate for short periods and gradually increase your meditation time as you become more comfortable with the process-and are better able to maintain focus. The key is to then draw on these mindfulness techniques during your daily life to keep you on track. Experiment with free or inexpensive smartphone apps or online guided meditations.

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Tips for Managing Adult ADHD - HelpGuide.org

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Learn how to deal with the symptoms of adult ADHD, focus better at work, get organized, and improve your money and time management.

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Understanding ADHD (or ADD) in adults

Life can be a balancing act for any adult, but if you find yourself constantly late, disorganized, forgetful, and overwhelmed by your responsibilities, you may have attention deficit hyperactivity disorder (ADHD), previously known as ADD. ADHD affects many adults, and its wide variety of frustrating symptoms can hinder everything from your relationships to your career.

While scientists aren't sure exactly what causes ADHD, they think it's likely caused by a combination of genes, environment, and slight differences in how the brain is hardwired. If you were diagnosed with childhood ADHD or ADD, chances are you've carried at least some of the symptoms into adulthood. But even if you were never diagnosed as a child, that doesn't mean ADHD can't affect you as an adult.

ADHD often goes unrecognized throughout childhood. This was especially common in the past, when very few people were aware of it. Instead of recognizing your symptoms and identifying the real issue, your family, teachers, or others may have labeled you as a dreamer, goof-off, slacker, troublemaker, or just a bad student. Alternately, you may have been able to compensate for the symptoms of ADHD when you were young, only to run into problems as your responsibilities increased as an adult. The more balls you're now trying to keep in the air-pursuing a career, raising a family, running a household-the greater the demand on your abilities to organize, focus, and remain calm. This can be challenging for anyone, but if you have ADHD, it can feel downright impossible.

The good news is that no matter how overwhelming it feels, the challenges of attention deficit disorder are beatable. With education, support, and a little creativity, you can learn to manage the symptoms of adult ADHD-even turning some of your weaknesses into strengths. It's never too late to turn the difficulties of adult ADHD around and start succeeding on your own terms.

Myths & Facts about Attention Deficit Disorder in Adults

Myth: ADHD is just a lack of willpower. People with ADHD focus well on things that interest them; they could focus on any other tasks if they really wanted to.

Fact: ADHD looks very much like a willpower problem, but it isn't. It's essentially a chemical problem in the management systems of the brain.

Myth: People with ADHD can never pay attention.

Fact: People with ADHD are often able to concentrate on activities they enjoy. But no matter how hard they try, they have trouble maintaining focus when the task at hand is boring or repetitive.

Myth: Everybody has the symptoms of ADHD, and anyone with adequate intelligence can overcome these difficulties.

Fact: ADHD affects people of all levels of intelligence. And although everyone sometimes has symptoms of ADHD, only those with chronic impairments from these symptoms warrant an ADHD diagnosis.

Myth: Someone can't have ADHD and also have depression, anxiety, or other psychiatric problems.

Fact: A person with ADHD is six times more likely to have another psychiatric or learning disorder than most other people. ADHD usually overlaps with other disorders.

Myth: Unless you have been diagnosed with ADHD or ADD as a child, you can't have it as an adult.

Fact: Many adults struggle all their lives with unrecognized ADHD symptoms. They haven't received help because they assumed that their chronic difficulties, like depression or anxiety, were caused by other impairments that did not respond to usual treatment.

Source: Dr. Thomas E. Brown, Attention Deficit Disorder: The Unfocused Mind in Children and Adults

Signs and symptoms of adult ADHD

In adults, attention deficit disorder often looks quite different than it does in children-and its symptoms are unique for each individual. The following categories highlight common symptoms of adult ADHD. Do your best to identify the areas where you experience difficulty. Once you pinpoint your most problematic symptoms, you can start implementing strategies for dealing with them.

Trouble concentrating and staying focused

"Attention deficit" can be a misleading label. Adults with ADHD are able to focus on tasks they find stimulating or engaging, but have difficulty staying focused on and attending to mundane tasks. You may become easily distracted by irrelevant sights and sounds, bounce from one activity to another, or become bored quickly. Symptoms in this category are sometimes overlooked because they are less outwardly disruptive than the ADHD symptoms of hyperactivity and impulsivity-but they can be every bit as troublesome:

Becoming easily distracted by low-priority activities or external events that others tend to ignore.

Having so many simultaneous thoughts that it's difficult to follow just one.

Difficulty paying attention or focusing, such as when reading or listening to others.

Frequently daydreaming or "zoning out" without realizing it, even in the middle of a conversation.

Struggling to complete tasks, even ones that seem simple.

A tendency to overlook details, leading to errors or incomplete work.

Poor listening skills; for example, having a hard time remembering conversations and following directions.

Getting quickly bored and seeking out new stimulating experiences.

Hyperfocus: the other side of the coin

While you're probably aware that people with ADHD have trouble focusing on tasks that aren't interesting to them, you may not know that there's another side: a tendency to become absorbed in tasks that are stimulating and rewarding. This paradoxical symptom is called hyperfocus.

Hyperfocus is actually a coping mechanism for distraction-a way of tuning out the chaos. It can be so strong that you become oblivious to everything that's happening around you. For example, you may be so engrossed in a book, a TV show, or your computer that you completely lose track of time and neglect your responsibilities. Hyperfocus can be an asset when channeled into productive activities, but it can also lead to work and relationship problems if left unchecked.

Disorganization and forgetfulness symptoms

When you have adult ADHD, life often seems chaotic and out of control. Staying organized and on top of things can be extremely challenging-as is sorting out what information is relevant for the task at hand, prioritizing your to-do list, keeping track of tasks and responsibilities, and managing your time. Common symptoms of disorganization and forgetfulness include:

Poor organizational skills (home, office, desk, or car is extremely messy and cluttered)

Tendency to procrastinate

Trouble starting and finishing projects

Chronic lateness

Frequently forgetting appointments, commitments, deadlines

Constantly losing or misplacing things (keys, wallet, phone, documents, bills).

Underestimating the time it will take to complete tasks.

Impulsivity symptoms

If you suffer from symptoms in this category, you may have trouble inhibiting your behaviors, comments, and responses. You might act before thinking, or react without considering consequences. You may find yourself interrupting others, blurting out comments, and rushing through tasks without reading instructions. If you have impulse problems, staying patient is extremely difficult. For better or for worse, you may dive headlong into situations and find yourself in potentially risky circumstances. Symptoms include:

Frequently interrupting others or talking over them

Poor self-control, addictive tendencies

Blurting out thoughts that are rude or inappropriate without thinking

Acting recklessly or spontaneously without regard for consequences

Trouble behaving in socially appropriate ways (such as sitting still during a long meeting)

Emotional symptoms

Many adults with ADHD have a hard time managing their feelings, especially when it comes to emotions like anger or frustration. Common emotional symptoms of adult ADHD include:

Being easily flustered and stressed out

Irritability or short, often explosive, temper

Low self-esteem and sense of insecurity or underachievement

Trouble staying motivated

Hypersensitivity to criticism

Hyperactivity or restlessness in adult ADHD

Hyperactivity in adults with ADHD may appear the same as it does in kids. You may be highly energetic and perpetually "on the go" as if driven by a motor. For many people with ADHD, however, the symptoms of hyperactivity become more subtle and internal as they grow older. Common symptoms of hyperactivity in adults include:

Feelings of inner restlessness, agitation, racing thoughts

Getting bored easily, craving excitement, tendency to take risks

Talking excessively, doing a million things at once

Trouble sitting still, constant fidgeting

You don't have to be hyperactive to have ADHD

Adults with ADHD are much less likely to show hyperactivity than their younger counterparts. Only a small slice of adults with ADHD, in fact, suffer from prominent symptoms of hyperactivity. Remember that names can be deceiving and you may very well have ADHD if you have one or more of the symptoms above-even if you lack hyperactivity.

ADHD in women

Women often go undiagnosed or receive misdiagnoses due to the differences in symptoms from men. Symptoms of ADHD in women are more likely to show up as inattentiveness, rather than hyperactivity or impulsiveness. If you're a woman with ADHD, you might struggle staying organized or focused at home or work. You may have a hard time remembering appointments, for example, feel like you're always running late, or underestimate the amount of time you need to complete a task.

Women also tend to be better than men at hiding ADHD symptoms. So you may be used to disguising your inattentiveness, or rely on tools to make up for poor organization or time-management skills. While this can be helpful in some ways, it can also make a diagnosis more difficult. In the absence of a diagnosis, you may question why staying organized and focused seems so difficult for you. You may also doubt your competency or struggle with low self-esteem and confidence. In fact, women with ADHD are more likely to also experience anxiety and depression.

Effects of adult ADHD

If you are just discovering you have adult ADHD, chances are you've suffered over the years due to the unrecognized problem. You may feel like you've been struggling to keep your head above water, overwhelmed by the constant stress caused by procrastination, disorganization, and handling demands at the last minute. People may have labeled you "lazy," "irresponsible," or "stupid" because of your forgetfulness or difficulty completing certain tasks, and you may have begun to think of yourself in these negative terms as well.

ADHD that is undiagnosed and untreated can have wide-reaching effects and cause problems in virtually every area of your life.

Physical and mental health problems. The symptoms of ADHD can contribute to a variety of health problems, including compulsive eating, substance abuse, anxiety, chronic stress and tension, and low self-esteem. You may also run into trouble due to neglecting important check-ups, skipping doctor appointments, ignoring medical instructions, and forgetting to take vital medications.

Work and financial difficulties. Adults with ADHD often experience career difficulties and feel a strong sense of underachievement. You may have trouble keeping a job, following corporate rules, meeting deadlines, and sticking to a 9-to-5 routine. Managing finances may also pose a problem: you may struggle with unpaid bills, lost paperwork, late fees, or debt due to impulsive spending.

Relationship problems. The symptoms of ADHD can put a strain on your work, love, and family relationships. You may be fed up with constant nagging from loved ones to tidy up, listen more closely, or get organized. Those close to you, on the other hand, may feel hurt and resentful over your perceived "irresponsibility" or "insensitivity."

The wide-reaching effects of ADHD can lead to embarrassment, frustration, hopelessness, disappointment, and loss of confidence. You may feel like you'll never be able to get your life under control or fulfill your potential. That's why a diagnosis of adult ADHD can be an enormous source of relief and hope. It helps you understand what you're up against for the first time and realize that you're not to blame. The difficulties you've experienced stem from attention deficit disorder-they are not a result of personal weakness or a character flaw.

Adult ADHD doesn't have to hold you back

When you have ADHD, it's easy to end up thinking that there's something wrong with you. But it's okay to be different. ADHD isn't an indicator of intelligence or capability. You may experience more difficulty in certain areas, but that doesn't mean you can't find your niche and achieve success. The key is to discover your strengths and capitalize on them.

It can be helpful to think about attention deficit disorder as a collection of traits that are both positive and negative-just like any other set of qualities you might possess. Along with the impulsivity and disorganization of ADHD, for example, often come incredible creativity, passion, energy, out-of-the-box thinking, and a constant flow of original ideas. Figure out your strengths and set up your environment in a way that supports them.

Self-help for adult ADHD

Armed with an understanding of ADHD's challenges and the help of structured strategies, you can make real changes in your life. Many adults with attention deficit disorder have found meaningful ways to manage their symptoms, take advantage of their gifts, and lead productive and satisfying lives. You don't necessarily need outside intervention-at least not right away. There is a lot you can do to help yourself and get your symptoms under control.

Exercise and eat healthfully. Exercise vigorously and regularly-it helps work off excess energy and aggression in a positive way while soothing and calming the body. Eat a wide variety of healthy foods and limit sugary foods in order to even out mood swings.

Get plenty of sleep. When you're tired, it's even more difficult to focus, manage stress, stay productive, and keep on top of your responsibilities. Support yourself by turning off screens at least one hour before bed and getting between 7-9 hours of sleep every night.

Practice better time management. Set deadlines for everything, even for seemingly small tasks. Use timers and alarms to stay on track. Take breaks at regular intervals. Avoid piles of paperwork or procrastination by dealing with each item as it comes in. Prioritize time-sensitive tasks and write down every assignment, message, or important thought.

Work on your relationships. Schedule activities with friends and keep your engagements. Stay vigilant in conversation and online communication: listen when others are speaking and try not to speak (or text or email) too quickly yourself. Cultivate relationships with people who are sympathetic and understanding of your struggles with ADHD.

Create a supportive work environment. Make frequent use of lists, color-coding, reminders, notes-to-self, rituals, and files. If possible, choose work that motivates and interests you. Notice how and when you work best and apply these conditions to your working environment as best you can. It can help to team up with less creative, more organized people-a partnership that can be mutually beneficial.

Practice mindfulness. While difficult for some people with ADHD to even contemplate, regular mindfulness meditation can help you calm your busy mind and gain more control over your emotions. Try meditating for a short period and increase the time as you become more comfortable with the process.

Blame the ADHD, not yourself. Adults diagnosed with ADHD often blame themselves for their problems or view themselves in a negative light. This can lead to self-esteem issues, anxiety, or depression. But it's not your fault that you have ADHD and while you can't control how you're wired, you can take steps to compensate for your weaknesses and learn to flourish in all areas of your life.

When to seek outside help for adult ADHD

If the symptoms of ADHD are still getting in the way of your life, despite self-help efforts to manage them, it may be time to seek outside support. Adults with ADHD can benefit from a number of treatments, including behavioral coaching, individual therapy, self-help groups, vocational counseling, educational assistance, and medication.

Treatment for adults with attention deficit disorder, like treatment for kids, should involve a team of professionals, along with the person's family members and spouse.

Professionals trained in ADHD can help you control impulsive behaviors, manage your time and money, get and stay organized, boost productivity at home and work, manage stress and anger, and communicate more clearly.

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ADHD in Adults: Symptoms, Effects, and Self-Help - HelpGuide.org

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ADHD is not just a childhood problem. Learn what ADHD looks like in adults and what you can do about it.

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We offer a free mental health self-help programme called SilverCloud, where you can instantly access materials shown to have a positive impact on depression, anxiety and stress.

This uses cognitive behavioural therapy and techniques to help you understand your feelings and ways to manage them better.

You can log into the program from any device as often as you want, and trained professionals from our Talking Therapies services will regularly support you as you work through.

All information entered is anonymous, confidential and secure. You can access your online account any time, from any device, for up to a year.

Click on the borough where your GP is based to make a referral to SilverCloud, or read on for more info:

In Rochdale, the talking therapies service is provided by The Big Life Group. Visit the Big Life Group website for more details.

Support for parents

Silvercloud also has two programmes to help you support your child if they feel anxious, so you can respond positively to challenges and move forwards together.

Sign up for Silvercloud to support an anxious child or teen.

More info on SilverCloud

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SilverCloud - online support for mental health and wellbeing

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We offer a free mental health self-help programme called SilverCloud, where you can instantly access materials shown to have a positive impact on depression, anxiety and stress. This uses cognitive behavioural therapy and techniques to help you understand your feelings and ways to manage them better.

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All Greater Manchester residents can now access free online programmes through Silver Cloud, a digital mental health platform. These can help ease stress levels, improve sleep or build resilience. Each programme uses proven methods, including cognitive behavioural therapy and is confidential and secure.

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Silver Cloud - Free Online Mental Wellbeing Programmes

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All Greater Manchester residents can now access free online programmes through Silver Cloud, a digital mental health platform. These can help ease stress levels, improve sleep or build resilience. Each programme uses proven methods, including cognitive behavioural therapy and is confidential and secure.

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‎Qwell Podcast: ADHD and Me: A Qwell interview on Apple Podcasts

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Join Gemma as she interviews Dez about his ADHD diagnosis. From being diagnosed as an adult to how it affect his life, listen in to our brand new podcast.

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Also known as: ADHD; Hyperkinetic disorder

Attention deficit hyperactivity disorder (ADHD) is a common condition affecting approximately four per cent of school age children. It is more common in boys but girls may currently be underdiagnosed. The problems start at an early age and can be disabling, but with good support and treatment behaviour can often be controlled and people with ADHD will achieve a normal independent life.

What are the symptoms of ADHD?

ADHD is an impairment of either activity or attention control or both. The problem usually presents as a child who is always on the go, does not settle to anything, has poor concentration, poor ability to organise activities or to engage in tedious activities or tasks requiring sustained mental effort, or who cannot stay still and will not wait for others.

Some children (with attention deficit otherwise known AD) do not present the full condition, but only the component of inattentiveness. They are forgetful and disorganised and do not focus their concentration well, but their activity levels are normal or even underactive.

Hyperkinetic disorder is a severe subtype of ADHD in which all the problems are present in several situations (both at home and school).

In addition, some affected children show underachievement at school, motor clumsiness, poor sleep, social interaction difficulties, autistic-type features (see entry Autism Spectrum conditions), speech and language difficulties (see entry Speech and Language Impairment), discipline problems, temper tantrums, unpopularity, or proneness to have accidents. All these, however, can have other causes too. The IQ of an individual with ADHD can be high, normal, low normal or in the learning disability (see entry Learning Disability) range.

What are the causes of ADHD?

There are several causes. Twin studies indicate a very strong genetic contribution. Environmental causes include brain damage, intolerance to certain foods, hearing impairment, and toxic and infective agents during pregnancy (including maternal alcohol consumption and smoking). All of these may interact with psychological stress and social problems to create further behavioural and emotional difficulties.

How is ADHD diagnosed?

The diagnostic features are:

inattentiveness - very short attention span, over-frequent changes of activity, extreme distractibility

overactivity - excessive movements, especially in situations expecting calm such as classroom or mealtimes

impulsiveness - the affected individual will not wait their turn, acts without thinking, and demonstrates thoughtless rule-breaking behaviour.

Inheritance patterns and prenatal diagnosis

There is a strong inherited contribution. DNA studies have indicated variants of some (including dopamine) genes to be more common in groups of children with ADHD. The significance in individual cases is not yet known.

Prenatal diagnosis
None.

Is there support for children with ADHD and their families?

If your child is affected by a medical condition or disability, we can help. Call our freephone helpline on 0808 808 3555 to get information, support and advice. We also offer emotional support for parents via our Listening Ear service.

We have a range of parent guides on aspects of caring for a disabled child in our resource library. You may also find our Early Years Support useful, which contains links to parent carer workshops and help for families going through the diagnosis process.

We've listed some support groups below and you can also meet other parents online in our closed Facebook group.

ADDISS

A Registered Charity in England and Wales No. 1070827. It provides information, training and support for parents, sufferers and professionals in the fields of ADHD and related learning and behavioural difficulties. ADDISS holds a 3-day national conference each year, bringing together professionals and people living with ADHD.

Group details last updated July 2015.

Hyperactive Children's Support Group

The Group is a Registered Charity in England and Wales No. 277643. It provides information and advice for parents, carers and professionals dealing with hyperactivity and ADHD.

Group details last updated December 2014.
Information, support and advice is also available from a number of groups supporting mental health conditions (see entry Mental Health).
Credits

Medical text written March 2003 by Professor C Gillberg, Professor of Child and Adolescent Psychiatry, University of Göteborg, Sweden. Last updated in March 2010 by Eric Taylor, Professor of Child and Adolescent Psychiatry, Kings College London, UK.

Back to A-Z Conditions print medical condition

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Attention Deficit Hyperactivity disorder (ADHD) | Contact

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Your questions about ADHD answered - plus advice and support for those diagnosed with the condition and their families.

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ADHD Aware is a small charity based in Brighton which has been run by volunteers for about a decade, supporting adults impacted by attention deficit hyperactivity disorder (ADHD). With this website, we aim to offer peer support for adult ADHD both locally and nationally.

We hold a programme of regular sessions each month, as well as new private support group programmes, all booked through Eventbrite and which take place on Zoom and "in the room":

A Peer Support Drop-in and ADHD topic Group Discussion for adults with ADHD; as well as

Support for partners; and

For parents of children, young people and also young adults.

We organise the drop-in support groups so that we can all relax in the company of people who understand one-another. We share information and ideas with the chance to speak confidentially. The facilitated discussion groups are an opportunity for our members to come together and share information, advice and personal experiences around an agreed topic, with the potential to tackle some of the core issues of living with ADHD.

For more detailed information about all our peer support sessions and social media and how to join them, join our mailing list and check out our monthly newsletter which you can receive by signing up for our mailing list.  You will also see an events calendar on this website which lists all of our upcoming sessions which are open for enrolment.  For more information about our drop-ins and other support group meetings, please see the Support Group Meetings pages.

Our aim is to help our members to feel that they are not alone and that they have a place to go for shared experience and forming relationships with like-minded people.

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ADHD Aware - Support for Adult ADD, ADHD - ADHD Aware

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ADHD Aware is an organisation offering support for adults impacted by ADHD and ADD. Information, news and a calendar of events

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ADHDadultUK | The UK's leading adult ADHD charity - Evidence-based information about adult ADHD

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ADHDadultUK - The UK's adult ADHD charity

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A registered charity set up to support adults with ADHD in the UK, through resources, The ADHD Adults podcast and links to evidence.

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This spectrum concerns the intensity and changeability of emotions. At the low end, a person tends to experience few emotions and when they do, they are not experienced strongly. This can easily be mistaken for lack of empathy. At the other end of the spectrum, when there are no emotional states around, functioning is normal, but any emotion which occurs tends to become extremely intense, extremely rapidly.

In such intense emotional states, thinking processes tend to be overwhelmed and behaviours occur which would not happen in normal circumstances. This can include extreme manifestations of anger and aggression, anxiety and avoidance, sadness and despair, as well as "over the top" happiness and excitement.

Distraction Tasks

Below is a list of everyday distraction tasks and an A4 poster showing all of the listed tasks that can be downloaded.

Do some housework such as vacuuming, washing up or tidying.

Use meditation or relaxation exercises.

Spend time hanging out with your friends.

Keep busy with activities such as homework, hobbies or projects.

Listen to music.

Play computer games.

Watch a funny movie or television series.

Take part in some exercise such as riding a bike, walking, going to the gym or swimming.

You can download and print an easy to read A4 poster here which shows all of the distraction tasks as a reference guide.

Reading (click to expand)
Websites

The Young Minds website can provide information for parents and young people on symptoms and strategies relating to stress, low mood and how to look after yourself or a young person in your care.

Non-violent Resistance information can be found on the Child Psychology website.

A list of resources can be found on the Yvonne Newbold website about the SEND parenting strategies.

For more information on Non-violent Resistance also known as NVR please visit the Partnership Projects website.

Restorative approaches information can be found on the Hackney Services For Schools website. A restorative approach is a way of working with conflict that puts the focus on repairing the harm that has been done. It is an approach to conflict resolution that includes all the parties involved.

PACE is abbreviated from; Playful, Acceptance, Curiosity and Empathy. It is a way of thinking, feeling, communicating and behaving that aims to make the child feel secure. You can find further information on the DDP Network website.

You can read an article about the five point scale system on the autism classroom resources website. For further information on this method visit the Five Point Scale website for tips on how to use it. Pinterest can also be a useful web page if you want to use an emotional thermometer in a creative way and is relevant to social and emotional for all ages.

Resources for the Social Communication, Emotional Regulation and Transactional Support known as SCERTS can be found on the following website - scerts.com and applicable for all ages.

This link on the National Autistic Society website goes through social stories which might be useful in communicating needs and emotions. If you want to use social stories in a creative way the Pinterest website has some ideas that could be helpful.

This Families Under Pressure website has some good tips on managing behaviour and difficult times.

Square breathing techniques can be found on the website Pinterest.

Stop, Breathe, Think is a service giving young people, aged 21 and under, access to free one to one counselling.

The Anxiety Cycle is detailed in this poster that can be found on the Beaconhouse website under the Child and Family Mental Health section.

This useful poster about Fight or Flight Mode is also on the Beaconhouse website under the Child and Family Mental Health section.

The easy read guide to anxiety can be downloaded from the Learning Disabilities website.

Childline is a website which gives out advice and support for young people who may be stressed/feeling low.

Visit the Get Self Help website to download a Worry Tree.

Books

Here is a mindfulness video explaining mindfulness for parents and younger children to try together.

This is a video to help understand emotional regulation in children.

A video that talks about non-violent resistance communication, also known as NVR.

This 40 minute video explains non-violent resistance communication, also known as NVR.

This video looks at the window of tolerance.

Here is a video to understand emotional regulation in children and showing how you can support children experiencing significant difficulties in managing emotions.

The list of Apps below offer useful tips and information that are easily accessible from your smart phone. Please note that not all Apps are free and that some of the Apps may have in-app purchases or may be a subscription service.

The App from Smiling Minds can be downloaded via the Smiling Minds website and is a program that assists in mindfulness and sleep.

Calm Harm is an app that helps young people manage the urge to self-harm and can be downloaded from the Calm Harm website.

Download Calm to try mediation techniques to aid with stress and sleep from the App Store or Google Play.

Mindshift is an app to help teens and young adults cope with anxiety and can be downloaded from the App Store or Google Play.

On the Head space website you can find links to their meditation app at the bottom of their homepage. Please note that this is a subscription service.

The What's Up app contains Cognitive Behavioural Therapy methods to help you cope with depression, anxiety, anger, stress and more. Download the app from the What's Up website.

NO CD is an app that helps those suffering from obsessive compulsive disorder.

The Safe Spot app aims to provide young people with access to coping strategies and resources to help better cope with difficult situations.

Mood kit is an app that uses CB principles to help with low mood and anxiety.

The Happier app aims to raise self-esteem, self-confidence and happiness levels in children and young people.

Chill Panda is an app that helps young people better understand their stress and shows them ways to feel better using breathing techniques, yoga, exercise, and calming games.

The SAM app helps you to manage and understand anxiety. It can be downloaded from App Store or Google Play.

Virtual Hope Box is an app that contains simple relaxation, distraction, and positive thinking.

This Clear Fear app provides you with a range of ways to manage anxiety.

Combined Minds is an app that aims to help families and friends support young people with their mental health.

Use the Cove app to create music to reflect emotions like joy, sadness, and anger to help express how you feel.

Download the 1 Giant Mind app from the App Store or Google Play to help anyone who wants to feel less stressed, calmer and more present and experience greater health and well-being.

The Feeling Good Teens app uses short audio tracks to help let go of worry, improve sleep, develop self-esteem, resilience, and goal focused motivation.

Blue Ice is an app that is designed to help young people manage their emotions and reduce urges to self-harm.

The app called Distract can be downloaded on the App Store or Google Play and aims to provide easy, quick and discreet access to information and advice about self-harm and suicidal thoughts.

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This spectrum concerns the intensity and changeability of emotions. At the low end, a person tends to experience few emotions and when they do, they are not experienced strongly. This can easily be mistaken for lack of empathy.