Caring for Children and Aging Parents During the Holidays

The holiday season is often viewed as a time of joy, family, and togetherness. However, for those in the “sandwich generation”— adults caught between the responsibilities of childcare and caring for aging parents — this period can present unique challenges. The demands of managing the needs of a younger and older generation simultaneously can be particularly heightened during the festive season. It can be particularly challenging if you or your child have ADHD.

Read on as the Next Step team shares tips for navigating the holiday season when you’re caring for two generations.

The Holiday Stress for the Sandwich Generation

The holidays often amplify the pressures for those balancing childcare with the responsibilities of caring for aging parents. The image of a perfect holiday season can starkly contrast with the reality of these demanding caregiving roles. This leads to increased stress and feelings of being stretched too thin.

Recognizing Symptoms of Anxiety and Depression

For some individuals in the sandwich generation, the heightened stress during the holidays can trigger episodes of anxiety or depression. It’s important to be aware of signs such as persistent sadness, excessive worry, changes in sleep patterns, or a loss of interest in activities once enjoyed. Early recognition of these symptoms is crucial for effective management.

Additional reading on these topics:

• 8 Risk Factors for  Depression
• 11 Ways to Help Someone with Depression 
• Anxiety at Christmas
• What Is Generalized Anxiety?

The Importance of Self-Care

Self-care is essential for individuals juggling the dual responsibilities of childcare and caring for aging parents. Practical tips for self-care during the holiday season include:

• Setting achievable expectations
• Delegating tasks
• Setting aside ample personal time for relaxation and enjoyment

Planning and organizing can be more challenging if you have ADHD. Use as many of these tips as possible to help you stay organized.

Remember, taking care of yourself is not just a luxury, but a necessity for maintaining your overall well-being.

Click through the image slideshow for a few quick ideas to help you relax.

Additional reading on self-care:

• Ways to Prioritize Self-Care If You’re Feeling Sad
• How to Motivate Yourself to Work-Out

Try a Self-Care Jar

Here’s a fun idea for the whole family to try:

Support Systems and Resources

Establishing a support network is vital. This network can comprise friends, family, and community resources. Support groups tailored for the sandwich generation or caregiver support can provide a sense of community and understanding.

Seeking Professional Help

When stress becomes overwhelming, it may indicate the need for professional assistance. Consulting with a mental health professional can provide valuable strategies for managing stress, addressing emotional challenges, and enhancing overall mental health.

The dual challenges of caring for children and aging parents during the holiday season are substantial. Recognizing when additional support is needed and taking steps to prioritize mental health are key.

Here for You

If you’re navigating the complexities of the sandwich generation this holiday season, we’re here to help. Our practice offers support, guidance, and professional assistance to help you manage these challenges. Contact us to schedule an appointment and start your journey towards a more balanced holiday season.

ADHD and Social Anxiety: Can They Occur Together?

If you have ADHD, you might wonder if some of your symptoms are related to other psychiatric conditions, such as social anxiety. ADHD and social anxiety disorder can exist at the same time. In fact, as many as 80% of people with ADHD are diagnosed with at least one other mental health condition throughout their life. This includes anxiety disorders and depression. Just as untreated (or undertreated) ADHD can contribute to problems in everyday life, comorbid conditions (conditions that occur at the same time as ADHD) can cause problems if they are left undiagnosed and untreated.

Any anxiety disorder — which includes generalized anxiety disorder, PTSD, OCD, and social anxiety disorder — can coexist alongside ADHD. However, social anxiety disorder is one of the most common anxiety disorders to coexist with ADHD. Here at Next Step 4 ADHD, our team of experienced providers excels at diagnosing and treating ADHD as well as social anxiety.

In this blog, we explore the differences between the two conditions and how they are treated.

Are My Symptoms Related to ADHD or Social Anxiety?

As we continue to emerge from the pandemic, and especially as some social environments continue to return to a more normal state after the pandemic, it’s important to note that social anxiety disorder and ADHD can sometimes share overlapping symptoms.

The following symptoms can be signs of ADHD and/or social anxiety:

1. Difficulty socializing
2. Inattention
3. Trouble completing tasks
4. Fidgety (Yes, social anxiety can also contribute to fidgeting!)

Social anxiety can cause other symptoms. This includes physical symptoms (like an upset stomach), avoidance, intense worry and fear, and canceling outings. You can learn more about social anxiety here.

Sometimes, though, the symptoms of ADHD can overshadow the symptoms of social anxiety, especially if school performance is being affected by ADHD. As a result, social anxiety can often go undiagnosed in both adults and children who also have ADHD. Additionally, the reduced social interaction throughout the last year may have hidden some of these symptoms. If you spot the signs of social anxiety (or any other anxiety disorder), don’t hesitate to let us know. Returning to society doesn’t have to be impossible, and we can help you.

Treating Co-Occurring Conditions

Here at Next Step 4 ADHD, we take a multidisciplinary approach to treatment. This means your treatment plan is well-rounded and may include any of the following:

• Medication
• Therapy
• Lifestyle modifications

Medications

Common medications used to treat ADHD include both stimulants and non-stimulants.

Some medications may be used to treat both ADHD and anxiety at the same time. According to a 2009 study, selective norepinephrine reuptake inhibitors (SNRIs) may target both ADHD and anxiety symptoms. The same study, which was published in the journal Depression & Anxiety, found that Atomoxetine treatment improved both ADHD and comorbid social anxiety disorder in adults.

Therapy

While medication is often included into the treatment plans for ADHD, many people also benefit from non-medication therapies too. This is especially true for those diagnosed with an anxiety disorder.

Approaches such as cognitive behavioral therapy (CBT) can provide strategies for overcoming many of the underlying struggles of both social anxiety disorder and ADHD.

In addition to CBT, lifestyle changes can also help reduce symptoms of both ADHD and social anxiety disorder. This includes:

• Exercising regularly
• Eating well-balanced meals
• Practicing stress management techniques
• Practicing self-care, including good sleep hygiene
• Relaxing

A Word From Next Step 4 ADHD

A co-occurring diagnosis of social anxiety disorder can be a lifelong reality for an adult or child with ADHD. It’s normal to feel overwhelmed at the thought of multiple diagnoses, but learning more about the connection between these two conditions is the first step toward improving your control over your life. When you’re ready to schedule your consultation, give us a call and we’ll help you take your next steps so you can thrive.

What’s the Best Job for a Person with ADHD?

Approximately 4.4% of adults have ADHD. That’s a whopping 8 million adults. Adults with untreated ADHD may struggle with disorganization, restlessness, and difficulty focusing — all of which can impact on-the-job performance. ADHD also brings with it a variety of strengths, such as unparalleled creativity and ability to thrive in high-paced environments.

The Best Job for Adults with ADHD

How medication helps

What does that mean?

“Creativity and Desire for Fast-Pace Work Environments Are Common Among Individuals With ADHD. Will Medication Take Away My Creativity?”

Signs Your ADHD Treatment Plan Isn’t Working

If you’re struggling at work, you don’t have to battle ADHD alone. We’re here to help.

Tips for Changing Careers

Don’t ignore the signs of ADHD.

About Dr. Briscoe

Dr. Brian Briscoe is a board-certified psychiatrist and the medical director of adult programs at Next Step 4 ADHD. Dr. Briscoe was voted a “Top Doctor” by Louisville Magazine. You can make an appointment with Dr. Briscoe here .

What to Do When Your Spouse Has ADHD

Untreated ADHD can impact adults in many ways — from disorganization at work to relationship struggles at home. When it comes to relationships, ADHD can have a significant impact on marriages.

There’s good news though: the reality is that you can thrive and your marriage can grow and be healthy. Here at Next Step 4 ADHD, we’re dedicated to helping you thrive with coaching, medication, therapy, and on-going support. If your spouse is newly diagnosed with ADHD, you might have many questions, and that’s okay. We can help.

In the meantime, we’ve created this guide to help you learn a little bit more about how ADHD can impact a marriage.

How Does ADHD Affect Marriage?

ADHD can affect marriage in a variety of ways. “It shows up different ways in different marriages. Sometimes it affects communication. Sometimes it affects the family finances. And sometimes it can lead to deeply, deeply seated resentments in the marriages,” says Dr. Briscoe.

Even though ADHD impacts relationships, you can still have a healthy, thriving marriage. The first step is to acknowledge all of the ways that ADHD is affecting your marriage.

Here are a few ways that ADHD impacts marriage.

For the non-affected spouse (i.e., the person who does not have ADHD):

• Can harbor some resentment over having to take responsibility for: finishing off projects, ensuring appointments are kept, picking up the house, tying off loose ends, planning, paying bills, etc.
• Can get stuck in an unhealthy role of a “parent” figure in the relationship, which eventually leads to resentment within the spouse with ADHD.
• May come to see their partner as “lazy” or “irresponsible.”

For the affected spouse (i.e., the person who has ADHD):

• May feel a sense of shame or guilt over not completing projects, dropping balls, or maintaining certain forms of employment.
• May feel like “a failure.”
• May grow to resent the non-ADHD’s partner’s subtle comments RE: his or her perceived mistakes or failures.
• May act on impulse and engage in promiscuous or risky behaviors that place the marriage in jeopardy.
• Because ADHD can one’s ability to regulate both attention and emotion, the spouse with ADHD may experience emotions very intensely and have a difficult time reigning them in quickly. Emotional dysregulation, if present, can have an effect on the flow of conversations, the discourse of arguments, and relationships in general. (Learn how to regulate emotions here.)

If both spouses have ADHD:

Dr. Briscoe reminds us that ADHD doesn’t necessarily just impact one spouse. Sometimes both spouses might have it. “If both partners in a relationship have ADHD, things can be interesting. Sometimes fun, but also a little chaotic at times,” he says.

I Just Found Out My Spouse Has ADHD… How Do We Move Forward As a Couple?

The scenario is all too common:

• Spouse without ADHD: “I’m the only one around here who does anything. Why can’t you just do the one thing I ask?”
• Spouse with ADHD: “I don’t want to be around so much nagging.”

When ADHD is untreated among one (or both) spouses, it can lead to increased frustrations, arguments, and even distancing (or walling up). Unmanaged ADHD can lead to disharmonious situations including:

• One partner acting like “the parent” of the other spouse
• Frequent fights or squabbles
• The feeling like one spouse is “tuned out” of the marriage
• Arguments about finances, household chores, or to-do lists
• Sexual dissatisfaction
• The feeling of inadequacy or letting the other spouse down

Unhappiness and marital dysfunction can result as a result of these issues. However, receiving a proper diagnosis is the first step on the path towards healing the individual as well as the marriage. For example, a spouse might have called his/her partner “lazy” but — with a diagnosis — now understands that unmanaged ADHD was creating challenges and obstacles in the relationship.

So how do you move forward as a couple?

“Couples’ therapy can be very helpful for marriages affected by ADHD,” says Dr. Brian Briscoe. In addition to couples’ therapy, it’s important for couples to learn more about ADHD itself (including about ADHD treatment options) as well as how ADHD affects marriages. Reading books can be a great way to learn strategies for rebuilding your marriage.

Dr. Briscoe also recommends The ADHD Effect on Marriage: Understand and Rebuild Your Relationship in Six Steps.  Dr. Briscoe continues, “Melissa Orlov is a respected author who has written a number of books on the topic of ADHD and marriage and the effects of ADHD on couples. Her texts are widely read and recommended by many therapists and physicians across the country.” In fact, HuffPost lists this book as “one of the top 15 books recommended by therapists.”

My Spouse Has ADHD. How Do I Support a Partner with ADHD?

The first way to support a spouse with ADHD (or any other mental health condition) is to educate yourself on the condition. Dr. Briscoe continues, “If your spouse has ADHD, the first thing that you can do first is to learn everything you can about adult ADHD. A good starting point is Ed Hallowell’s book Driven from Distraction. Then read Melissa Orlov’s books on Marriage and ADHD.

The more you understand what is going on with your spouse, the more you will be able to empathize with his or her situation.”

Next, take some time to sit down with your spouse.

• Ask them “Tell me what it is like to walk in your shoes.” “Tell me what it is like living with ADHD.”
• Don’t say a word. Just listen.
• If you have to say something, ask followup questions to gain a deeper understanding of their experience.
• Listen to understand, not to fix.
• Try to truly understand every aspect of what their life and world is like living with this condition.

Revisit this conversation every once in a while. This exercise will not only show your spouse that you truly care about them (and score you some big points in the love bucket), but also help you to truly understand them- so that the next time that you feel frustrated when they drop the ball, run late, or just plain blow it, you will naturally have a higher level of patience and peace.”

“Be kind, for everyone is fighting a hard battle. And if you really want to see what people are, all you have to do is look.”
– Auggie Pullman. Wonder 2017.

Is ADHD Impacting Your Marriage?

About Dr. Briscoe

Dr. Brian Briscoe is a board-certified psychiatrist and the medical director of adult programs at Next Step 4 ADHD. Dr. Briscoe was voted a “Top Doctor” by Louisville Magazine. You can make an appointment with Dr. Briscoe here .

Attention Versus Memory: What’s the Difference?

Inattention Is a Common ADHD Symptom…

ADHD and Memory Q & A

Below you can read our interview with Dr. Briscoe.

Q: How many people with ADHD struggle with memory?

ADHD typically does not affect long-term memory — one’s ability to recall memories from childhood, adolescence, and previous years.    

• Attention
• Working Memory

Q: How does ADHD affect memory?

Q: How does memory work?

1. If your boss sits you down to explain a 4-step process to complete a work assignment, the part of your brain responsible for “working memory” holds those four steps in your mind as he explains the details of the assignment.    
2. As you think through all the details of the assignment, the resources required to complete the processes involved, your working memory should retain the basic 4 steps as the “big picture.”    
3. Moreover, your working memory should also be working in full force to help you process the details of each step involved.  
4. As you listen to your boss, you are actively relying on your short-term working memory to recall the “big picture”, understand how the details of each step fit under your bosses’ primary objectives for the project, and analyze all the information as you think through all the various processes involved in completing the project.  

You didn’t “forget.”   You were not “lazy.”   Rather, your working memory is not the same as it is in the average population and it affected your performance.

Q: How can memory be improved?  

Your Next Steps

About Dr. Briscoe

Dr. Brian Briscoe is a board-certified psychiatrist and the medical director of adult programs at Next Step 4 ADHD. Dr. Briscoe was voted a “Top Doctor” by Louisville Magazine. You can make an appointment with Dr. Briscoe here.

Is It Burnout or Something Else? Helping Healthcare Workers and First Responders Understand Compassion Fatigue

Given the high-stress environment that includes packed workdays, time pressure, and emotional intensity, it is a common experience for first responders and healthcare workers to experience burnout. You might even use this phrase yourself, but what does it really mean to be burnt out? And more importantly, is there something else going on besides burnout? 

In this post, we’ll cover:

• What burnout is
• Why first responders need to know the signs of compassion fatigue
• What to do if you’re burned out

Burnout or Compassion Fatigue?

Burnout is defined as a long-term stress reaction that is marked by physical exhaustion and a feeling of a lack of accomplishment ^[2].

Nearly anyone in a stressful situation can experience physical and mental symptoms of stress, physical exhaustion, and a lack of sense of accomplishment. However, because their work frequently puts them in a position to see unimaginable suffering, it is not unusual for healthcare providers and first responders to experience these symptoms in excess. This is called compassion fatigue. Some first responders and healthcare workers even absorb the emotional stress and trauma of those people that they are helping.

This is especially true in the current care environment created by the concurrent pandemic and community unrest.

Many healthcare workers and first responders have begun filling a dual role to their patients: care provider and emotional support person. Many care providers are filling in for families, who are unable to be a part of their loved ones’ final moments, to provide comfort and support. This type of emotional investment and compassionate care places them at increased risk of compassion fatigue.

However, given the current need for long hours, increased number of shifts, and increased workload during shifts, many providers mistake symptoms of compassion fatigue for simple burnout. Denial is perhaps the most detrimental symptom of compassion fatigue, as it leads providers to not seek help due to believing that they are simply exhausted ^[1]. 

Signs and Symptoms of Compassion Fatigue

Denial is a detrimental symptom of compassion fatigue, but it’s not the only symptom. Some common symptoms of compassion fatigue include the following:
• Feeling burdened by the suffering of others or blaming others for their suffering
• Isolating yourself
• Loss of pleasure in life
• Irritability or sadness
• Difficulty concentrating
• Insomnia
• Physical and mental fatigue
• Physical ailments, such as headaches or stomachaches
• Feeling that you have no outlet for your emotions
• Increased nightmares
• Feelings of hopelessness or powerlessness
• Decreased job satisfaction
• Overeating or poor appetite
• Excessive use of drugs or alcohol
• Decreased or poor self-care
• Complaints from others about your work or attitude
• Denial

How to Check-In With Yourself: Are You At Risk?

If you are a healthcare worker or a first responder, it’s important to check in with yourself and watch for signs of compassion fatigue. You can recover from burnout and compassion fatigue, but it’s best to catch it early, if possible.

Some questions to ask yourself:

• Is my stress getting in the way of living my life (Is my daily functioning altered?)?
• Did a work experience feel out of the ordinary or feel like it overwhelmed my ability to remain calm and neutral?
• Do I find it hard to separate from work once the shift/workday is over? Do thoughts and memories of my day impinge upon my time off?
• Do I feel like I accomplish less during the day, even when I feel like I am working harder?
• Do I find myself becoming easily frustrated, irritated, or annoyed, especially in response to situations or triggers that previously did not elicit such a strong reaction?
• Do I experience compassion in the extremes (i.e. little or no compassion toward some people while becoming overly involved with others)?
• Do I find myself feeling bored or disengaged from my work?
• Do I find myself suffering from mild physical ailments, such as headaches or minor colds, more frequently than before?

WHAT YOUR ANSWERS MEAN: If you answered yes to any of the above questions, you may be suffering from compassion fatigue rather than burnout.

As a caregiver, it is vital that you find balance between care for others and care for yourself. Placing more focus on others places you at increased risk of compassion fatigue; however, caregivers frequently struggle to know how to care for themselves.

8 Ways to Restore the Balance in Your Life

Below are some tips for how to find and keep balance in your life.

1. Practice self-care.

Good self-care involves taking care of your physical, emotional, and spiritual health. Make sure to eat well, drink plenty of water, exercise regularly, and get plenty of sleep. Do not allow yourself to become isolated. Make time to engage in social interactions with people with whom you do not work. Ask yourself daily who is one person that you could reach out to and call them. If applicable, continue to attend religious worship services. Gatherings of your religious community are helpful in finding a continued sense of purpose and support.

2. Make sure to nurture yourself.

Find time daily to engage in activities that are a source of pleasure and distraction from the stresses of your day. Make this self-nurturing time a priority. It may be helpful to make a top 10 list of activities that bring you joy.

3. Allow yourself to take multiple mini-breaks during your workday.

Take a walk, leave the premises on your meal break, or just sit in your car for 15 minutes. It is important to take short escapes from the stresses of your workday.

4. Attempt to divert focus away from the negatives of the work and focus on the positive impact of your work.

Find what brings purpose and meaning to your job and find the things that you are grateful for.

 5. Focus on what you can control and try to let go of things that you cannot control.

Write it down on paper if that helps you to visualize it.

6. Find someone to talk to and with whom you feel that you can share your pain and suffering.

However, avoid commiserating with coworkers. In this situation, misery does not love company.

7. Avoid self-medication with drugs and alcohol.

If symptoms are impairing your functioning (i.e. poor sleep), seek out professional medical treatment to address these concerns.

8. Seek out professional help.

Many people who are suffering from compassion fatigue need the help of professional coaches, counselors, or therapists to get back on track. Many employers have employee assistance programs just for this purpose. Find out what services your employer and/or insurance provider offers.

We’re Here to Serve You

About the Author

This post was written by Monica Clark, LPA.

You can request an appointment with Monica here.

References:

1. Bourg-Carter, Sherrie. 2014. High Octane Women. Psychology Today. Retrieved from
   https://www.psychologytoday.com/us/blog/high-octane-women/201407/are-you-suffering-compassion-fatigue
2. Physician Burnout. Content last reviewed July 2017. Agency for Healthcare Research and Quality,
   Rockville, MD. Retrieved from https://www.ahrq.gov/prevention/clinician/ahrq-works/burnout/index.html

Strategies for Calming the Coronavirus Chaos in Your Home – Interview with NextStep Providers

Even though more and more states are starting to re-open, it’s okay if you’re still feeling mixed emotions. Remember, it’s normal to feel a variety of feelings during a crisis. All of the events from the past few months have changed what is normal. Today, we are looking at various strategies for calming the chaos in your home.

In this post, we’ll cover:

• Strategies for reducing stress
• Tips for talking about the current pandemic with your children
• Mental health options during lockdown

We’ve interviewed several of the providers here at NextStep to help you gain insights into calming the coronavirus chaos in your home.

How can I help reduce stress levels in my children?

Stress can take a toll on your mental and physical health, but stress is tricky. It doesn’t always manifest in the same way. Some kids may become snippy when they’re stressed while others might withdraw. Regardless of how stress impacts your child, it’s important to help your children reduce those stress levels.

​Keri Knight, LCSW

Kids pick up on their parent’s stress. So if a parent is stressed out and worried, the child is more likely to feel stressed and worried. Sometimes the best way to manage a child’s stress is if the parent manages their own.

You can do this in many ways, including:

• Ask the child what he/she is feeling and create opportunities for him or her to express emotions. Don’t offer advice but just listen.
• Try your best to establish routines. Routines help us feel grounded and centered and safe. You can try to keep routines as close to his/her routines before COVID-19 or you can create a new family routine to help everyone in the family regain a new sense of normal.
• Back to basics. Make sure that your child is getting enough sleep and physical activity and is eating healthy foods.
• Spend one on one time with your child. Let him/her pick the activity. Don’t use this time for teaching or correcting and try to overlook minor misbehavior. This is a time for connecting with your child and strengthening your relationship.
• Limit their exposure to the news and media.”

How can I talk about Coronavirus without adding to my child’s stress?

Keri Knight, LCSW

​Know the facts. Get the facts from trusted resources. Let your kids know that you’re there to answer any questions they may have. Maybe say, “What questions do you have?” and don’t offer more detail that your child is interested in. Stick to the facts and speak in a calm and reassuring voice.

Talk to your kids about things they can do to feel more in control like washing their hands. Let them know that everyone deals with hard times and that stress is normal. Stressful times don’t last forever and when you come out on the other side, you’re stronger and more resilient than before.”

I feel worried all the time about COVID-19. What should I do?

Keri Knight, LCSW

​You have many options:

• Get support and talk about your worries to a trusted friend or a therapist.
• Take care of yourself. Make sure you’re getting enough sleep, getting some exercise, eating nutritious foods as much as possible, and getting outside in nature.
• Do a brain dump. Write down all of your worries and thoughts on a piece of paper. Getting them out of your head can help you feel some relief.
• Focus on what you can control and let go of the things out of your control.
• Write your worries down on a piece of paper. Then for each worry ask yourself “What evidence do I have that this is actually going to happen?” This can help you to separate facts from the stories your brain is creating about what might happen.

Another tip: Give your brain something else to do. Our brains like to have a job. They also like to keep us safe and are always on the lookout for anything that might cause us harm. So instead of letting your brain make a list of everything that could go wrong, have it scan for all the things that are going okay.

How can I help my family deal with the disturbing information regarding the pandemic?

Dr. Brian Briscoe

You have many options:

• Limit exposure to news about the coronavirus to no more than 30 min per day at the most.
• When engaging in conversation with others, steer the conversation towards topics other than the pandemic.  Yes, its perfectly normal and healthy to discuss the pandemic, but also try to bring up other interests that you have shared in the past and let those topics be the focus of the conversation as well.
• Keep busy.   Engage in a hobby that you have previously enjoyed, or pick up a new hobby that you have considered starting in the past but never had time to engage in before.

What are my options for getting mental health care during the pandemic?

Dr. Brian Briscoe

If you get to the point that your anxiety/worry is overwhelming you to the extent that you are having a fair amount of difficulty functioning in life, it may be time to consider reaching out for professional help. Not everyone needs professional help, but some people do.  It is not a sign of weakness to get help.   Most of the people I know who receive mental health care these days are very high functioning people – every day moms and dads, teachers, attorneys, physicians, business executives, etc.  Good people with everyday problems.

Your Next Steps

Myth: ADHD Only Affects Kids

Did you know that ADHD wasn’t always called ADHD? In fact, it used to be called hyperkinetic disorder of childhood. This name insinuated that ADHD affected children only. However, this isn’t the case.

In 1987, the American Psychological Association (APA) revised the DSM-III to reflect a new name: attention deficit hyperactivity disorder. Despite the name change, we continue to see a common misunderstanding that once a person reaches adulthood, he or she can outgrow ADHD. This is a myth.

In this post, we’ll cover:

• The root of the myth
• How ADHD impacts adults
• How we can help

ADHD Doesn’t Just Affect Children

According to CHADD’s National Resource Center on ADHD, 10 million American adults have ADHD. That’s roughly 4.4% of the adult population in America, according to the National Institute of Mental Health.

Because the earliest definitions of ADHD (in the first half of the 20th century) focused only on children, many people who were treated for childhood ADHD ceased treatment when they reached adulthood. But their symptoms didn’t go away. These individuals continued to struggle distractibility, regulation of attention, organization, time management, maintaining focus in conversation, impulsivity, and other issues related to ADHD.

In the late 1990s and early 2000s, researchers began to study adult ADHD more intensively. Thanks to advanced brain imaging studies and further research, researchers concluded that the majority of cases of childhood ADHD continue into adulthood. This is because ADHD is a brain-based condition with documented, structural differences in the brain. These structural differences don’t go away as a person matures. You can’t outgrow ADHD.

So how did we end up with this myth?

Adults may have had more time to learn strategies for managing symptoms. It’s also possible that the severity of the symptoms change over time. For example, a child may struggle sitting in a desk all day long, but if he grows up and enters a career that doesn’t require sitting at a desk, he may not struggle with that specific symptom as much.

How ADHD Impacts Adults

Adults with ADHD may also have difficulties with executive function.  Recently, deficits in executive function — which includes task initiation and sustained attention — have been shown to be key factors that affect both academic and career success.

Executive functioning skills refer to a set of skills that help you manage thoughts and actions.”

Adult ADHD symptoms may include:

• Impulsiveness
• Disorganization of thoughts
• Poor time management skills
• Problems focusing on a task
• Trouble multitasking
• Excessive activity or restlessness
• Problems prioritizing and/or planning
• Low frustration tolerance
• Frequent mood swings
• Problems following through with and completing tasks
• Hot temper
• Trouble coping with stress
• Attentional control

Untreated, ADHD in adults can lead to difficulties at work and home. It can cause serious problems in an adult’s academic work, professional career, and even personal relationships.

The good news is that additional research has proven that treatment for adults can be very helpful.”

It’s never too late to get help. Even better, the right kind of help can make all the difference when it comes to reaching a person’s full potential.

Treating ADHD in Adults

Whether you are new to ADHD or have been living with ADHD for a long time, you can be quickly overwhelmed with misinformation and rumors surrounding ADHD. That’s why education is often a critical first step to gaining a better understanding of how your ADHD affects your life and relationships.

Keri Knight, LCSW states: “The right education can help you and your loved ones clear up any misconceptions, and it also reduces the unproductive blame and guilt that many people and families experience with ADHD. It can be a relief to know that the difficulties with memory, organization, and attention are symptoms, not character flaws. In fact, education is almost universally agreed upon as the necessary first step in treatment.“

In addition to educating yourself on ADHD, you may also benefit from:

• Coaching
• Therapy
• Medication
• Lifestyle changes, such as improved diet, exercise, and better sleep.

With the right treatment, you can thrive!

You’re Not Alone on This Journey

At Next Step 4 ADHD, we offer complete support and comprehensive treatment for adults, adolescents, and children who struggle with ADHD. We strongly believe that simply medicating the problem doesn’t fully address the issue. There are skills you can learn and develop.

More importantly, our team of professionals offers an ongoing support system when you need it.

Dealing with ADHD on your own can be difficult, but with our innovative approach, you’re never alone. We are here to guide you with your next steps. If you’d like to learn more about us or set up a confidential discussion with one of our professionals, you can complete this form for a virtual appointment. Alternatively, call our Louisville, Kentucky office at (502) 907-5908.

References:

• https://www.ncbi.nlm.nih.gov/pubmed/4463400
• https://www.nimh.nih.gov/health/statistics/attention-deficit-hyperactivity-disorder-adhd.shtml
• https://www.healthline.com/health/adhd/history#1980

Anxiety Is Contagious, But So Is Resiliency

Social Distancing & Exercise: The New Normal

Most of us feel like our worlds have changed. We’re working from home — if we even still have a job. Our kids are out of school and home with us all day long. They miss their friends, and we’re missing ours as well. We don’t leave home except for the most essential outings to the grocery store or doctor’s office. A trip to the gym is definitely out of the question. Our daily routines have been turned upside down, no doubt. These are challenging times for everyone, but the ADHD mind may struggle even more to cope with social isolation, boredom, and anxiety.

How do we stay sane, let alone healthy?

What if I told you there was a magical potion that could boost your immune system, calm your mind, strengthen your heart, improve your sleep, increase your energy, put you in a better mood, and even entertain your kids? Well, there is – and it’s the magic of PHYSICAL ACTIVITY! Before you groan and continue scrolling, consider this: Exercise does not need to be a drudgery. You can work it into the busiest of days, and you can make it fun!

And couldn’t we all use a little fun right now?

Fitting Fitness into Your Life

Here are 16 great strategies for incorporating movement into your life:

Move It!

• Incorporate short bursts of exercise. Even 5 minutes here and there can increase your energy level, improve concentration, and brighten your mood.
• Stretch daily. Gently stretching on a regular basis helps to ease tension, improve bodily comfort, and enhance relaxation and general wellbeing.
• Move regularly. When sitting for long periods, set an alarm to remind yourself to move. Get up and walk, climb stairs, stretch, etc. for at least 1 minute once an hour.

Take Advantage of Technology

• Invest in an activity or step–tracker. Establish your current steps per day, and gradually increase your daily step goal every 2 – 3 weeks.
• Search for workouts on YouTube. There is a wealth of exercise videos for beginners and experts alike readily available online. Many fitness centers are posting daily workouts so viewers can follow along at home. The above video is a great example of an at-home workout, without the need for any special equipment.
• Try a micro-workout. When you watch TV, get in the habit of using commercials for micro-workouts. This can include push-ups, planks, lunges, or even just a simple wall-sit.
• Dance. Turn the music up loud and dance!
• Use your equipment. Utilize home exercise equipment, but be sure to sanitize shared surfaces regularly.

Go Virtual

• Schedule Zoom, Skype, or other video exercise sessions with a friend or group of friends.
• Connect with loved ones on apps such as MyFitnessPal.

Tune Into Nature

• Get outdoors! Nature can be very calming and restorative. When possible, exercise outside. Practice social distancing, of course, and avoid touching surfaces that can harbor germs.
• Meet a friend or two for a walk outside. Stay on opposite sides of the street, to ensure healthy distancing. Having to shout to communicate will increase the cardiovascular challenge!
• Try something new. Other outdoor activities include running, hiking, cycling, outdoor yoga or Pilates, walking your dog, jumping rope, solitary Tai Chi, etc. Use your imagination to find ways to be active outdoors.

Involve Your Kids

• Get active with your kids. If you have children, create opportunities to be active together. Take them outside for a walk or a bike ride. Join them in a game of chase, baseball, soccer, etc. Make notes of your endurance level, and track your progress over the coming weeks. Not only will you enjoy quality time with your kids, but you’ll also be modeling the value of physical activity.
• Play active video games. Some video games, especially the fitness-based games, can be an entertaining way to exercise at home, both with your kids and by yourself. Remember to make it fun!

Schedule It

• Make it happen. Don’t wait for that sometimes elusive moment of inspiration. Schedule time for exercise on your calendar or in your planner today. Motivation often arrives later and even increases after you start an exercise program.

Above all, remember that a little bit of exercise is so much more than none. When you make time for physical activity, you are not only getting exercise – you’re creating a valuable habit that promotes your physical and mental health. Every time you exercise, you reinforce the habit of prioritizing movement.

To your health!

Want More Ways to Build Self-Care Strategies? Join Our Free Webinar

Don’t risk falling back into bad habits because you are stuck home! Join me online Tuesdays at noon to discover new, easy ways to stay on track with your nutrition, exercise, sleep, and stress. My experience includes a history of health coaching and more recently applying this expertise to help those who suffer from ADHD symptoms.

As a bonus, all registrants will also receive a free copy of our cookbook, On the ADHD Menu.

Take Self-Care to the Next Level with Virtual Coaching Sessions

At NextStep 4 ADHD, we’re happy to provide 1:1 coaching for ADHD. If you’re struggling to eat a well-balanced diet or find the motivation to exercise, we offer online ADHD coaching via Zoom. Call 502-907-5908  or send us a message to request more information. 

Don’t forget to sign up for a membership so you can stay up-to-date with the latest news and gain access to special events and more!