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Living with ADHD can be challenging, but with the right strategies and support, it can be managed well. In order to cope with ADHD, you may find the following tips helpful:
- Get organized. Having a routine and using tools like calendars, to-do lists, and reminders can help you stay on track and avoid forgetfulness.
- Exercise regularly. Physical activity has been shown to improve symptoms of ADHD (American Psychological Association, 2013). Try to exercise for at least 30 minutes a day, five days a week.
- Find healthy ways to manage stress. Stress can make ADHD symptoms worse, so it’s important to find healthy ways to manage stress, such as mindfulness, deep breathing, or physical activity (National Institute of Mental Health, 2020).
- Take breaks. Taking short breaks throughout the day can help you stay focused and avoid burnout. Try to step away from your work or screen for five to ten minutes every hour. Use medication if necessary. If your symptoms are severe or impacting your daily life, medication may be recommended. Work with a healthcare professional to find the right medication and dosage for you (American Academy of Pediatrics, 2011).
- Surround yourself with supportive people. Having a supportive network of friends and family can make a big difference in managing ADHD. Surround yourself with people who understand and accept you for who you are.
- Seek professional help. If you’re feeling overwhelmed, consider seeing a mental health professional for additional support. They can help you develop coping strategies, address any co-occurring conditions, and provide a safe space to talk about your experiences (American Psychological Association, 2013).
There is no one size fits all approach to ADHD, and what works for one person may not work for another. You should be patient and kind to yourself as you navigate this journey and find what works best for you.
References:
American Academy of Pediatrics. (2011). Attention-Deficit/Hyperactivity Disorder: Diagnosis and Treatment. Pediatrics, 128(5), 1007-1015.
American Psychological Association. (2013). Understanding ADHD: Symptoms, Diagnosis, and Treatment.
National Institute of Mental Health. (2020). Attention-Deficit/Hyperactivity Disorder (ADHD).
