By Vanessa Welch-Pemberton, Psy.D., behavioral health, The Portland Clinic
As we get better at recognizing ADHD, more people who’ve struggled with unexplained symptoms since childhood are being diagnosed in adulthood. I am one of them. When I was diagnosed, after coping with challenges all my life, it was like a warm breeze swept over me and my whole life suddenly made sense.
ADHD is a neurodevelopmental disorder, which just means that the brain developed differently. This difference makes it more difficult to do things that others can do with ease — things like focusing, planning, organizing, managing time, regulating emotions and behaviors, filtering and sorting information from the environment, and shifting from one activity to another, to name just a few.
It can be very challenging to live with day-to-day. But I’ve come to see that the symptoms, if understood, can be used and viewed in very positive ways. People with ADHD are creative and innovative in the way we think, solve problems and approach life. We can be spontaneous and open to new opportunities. Our tendency to hyper-focus on topics that we’re passionate about can benefit us professionally and personally. We often bring with us an infectious energy.
My journey into psychology was fueled by a need to understand myself and to help others in the ways I wished I’d been helped; to normalize what needed normalizing and to celebrate what deserved celebrating. Here are some of the things I’ve learned, both as a doctor and as a person who lives with ADHD.
Your care team provides vital treatment and support
Primary care providers often are the first professionals we tell about our symptoms. They are crucial in the process of getting an accurate diagnosis (many conditions mimic ADHD symptoms) and connecting with resources.
Behavioral health providers are an integral part of the ADHD team, as well. They can help you learn how to manage your own unique challenges. If you also struggle with other conditions (anxiety, depression), or with being part of multiple stigmatized groups, they can help you navigate these intersections.
While there is no cure for ADHD, your care team can provide two important types of treatment. Stimulant medication is the primary treatment. It helps to correct low levels of important chemicals (dopamine and norepinephrine), so that the affected parts of the brain can function better. Therapy — particularly behavioral and cognitive-behavioral therapy — helps manage the challenges caused by ADHD symptoms. Other therapies that focus on mindfulness, self-compassion, emotion regulation and social skills can be beneficial, as well.
New techniques can help you manage your challenges
Different things work for different people. While these tips have helped me with organization and forgetfulness, you may need to get creative to make them work for you. Try them as a starting point:
- Work on healthier routines (sleep, diet, exercise). It really can make a difference.
- Limit multitasking — it’s not as efficient as we think. Take tasks one step at a time and break them into small, doable steps.
- Post deadlines where you will see them.
- Minimize distractions in your environment when you need to focus.
- Take regular breaks, and watch for symptoms during times of stress —
symptoms are easier to manage if you catch them early. - Learn how you learn. It can help you implement or adjust new tips to fit your style. For example, I’m a visual learner, so I use color to help organize myself.
The stigma around ADHD and other mental health conditions discourages many people from engaging fully with themselves and the world around them. But I’ve learned that our symptoms do not define us or the people we want to become. The more we embrace and understand them, the better we can manage them and advocate for ourselves. With the right light and support, we can shine in the most amazing ways.
