🌿 ADHD - Some Coping Strategies

[MasterPhotog]

🌿 ADHD - Some Coping Strategies

Disclaimer: Please note that I am not a professional. The following information is based solely on my own research and publicly available sources on the internet.

Anyone dealing with ADHD, please know that you’re also not alone. There are many young adults figuring out how to manage ADHD while also discovering who they are. It’s okay to take up space as yourself - in whatever clothes, coping strategies, and personality traits help you feel steady, authentic, and grounded. 

Sadly a lot of people don’t realize that ADHD isn’t just about attention - it also affects emotional regulation, sensory processing, and how someone stabilizes themselves day-to-day. Behaviors like regression, dressing in certain comforting or expressive ways, or being naturally friendly aren’t immaturity; they’re actually very common self-regulation and identity tools for neurodivergent people.

For many with ADHD, leaning into playfulness, softness, color, or certain styles can reduce overwhelm, help with executive function, and make social interaction feel safer. Being warm or enthusiastic is also a normal way ADHD brains connect with others - not a flaw.

When people shame these things, it’s usually because they don’t understand how ADHD works or they’ve been taught that only one type of behavior is ‘adult’ or ‘acceptable.’ But neurodivergent adults often thrive by embracing what works for their brain, not by forcing themselves into someone else’s mold.

Based on my research on Internet, adult ADHD coping strategies include creating routines, using planners and lists, breaking down large tasks, and establishing a dedicated "home" for items like keys. Regular exercise, good sleep hygiene, and practicing relaxation techniques like meditation can also significantly help manage symptoms. Additionally, focusing on strengths, managing emotional responses through techniques like the STOP method, and seeking professional support or a strong support network are crucial. 

Structure and organization

• Establish a routine: Create consistent daily schedules to minimize stress and distractions. 
• Use planners and lists: Make daily to-do lists, breaking them into smaller, manageable steps and using a planner or calendar to schedule tasks and appointments. 
• Prioritize tasks: Decide what needs to be done first and order other priorities accordingly. 
• Create "homes" for items: Designate specific spots for items like keys, wallet, and sunglasses to avoid losing them. 
• Use reminders: Utilize sticky notes, phone reminders, or a designated "24-hour hot spot" for important items and deadlines. 
• Physical and mental well-being
• Exercise regularly: Physical activity can improve mood, reduce stress, and help with hyperactivity. Choose a vigorous activity you enjoy and try to exercise outdoors when possible. 
• Prioritize sleep: Maintain a consistent sleep schedule and create a relaxing bedtime routine to improve focus and reduce impulsivity. 
• Practice relaxation: Incorporate relaxation techniques such as meditation, yoga, or deep breathing to calm the nervous system and improve attention. 
• Focus on strengths: Acknowledge and build on your strengths to develop a more positive self-image and increase resilience. 

Emotional and social support

• Use the STOP method: When feeling emotional, use the "S-T-O-P" acronym: Stop, Take a breath, Observe, and Proceed mindfully. This helps avoid impulsive reactions. 
• Pause before decisions: For big decisions, implement a waiting period (like 24 hours) to avoid impulsive choices. 
• Build a support system: Connect with friends, family, or a support group to gain a sense of security and help with difficult emotions. 
• Seek professional help: Stay on track with medication (if applicable) and continue with psychotherapy, as these can significantly improve coping and functioning. 

Other helpful tips

• Try "body doubling": Work on tasks in the presence of another person. Their presence can provide motivation and accountability. 
• Eat a balanced diet: A healthy diet rich in lean proteins, vegetables, and whole grains can improve energy and cognitive function. 

Again, please remember . . . you're loved, you're enough, you're special, you don't need to please anyone but yourself, you're strong and matter, just as you're!

[Daddy Bear 77]

Meditation helps but nothing has been better than getting medication and letting go of trying to do things the neurotypical way and doing whatever works. Chatgpt has been pretty good at helping me organize things and acting as my executive function sometimes. Running a lot of what I plan on doing through it often helps me feel like I have permission to do enough and not overburden myself. It also helps with choices paralysis. Thank you for this post. 

[MissAnna]

So I have extreme ADHD but I can't be medicated for it because of the chemo. So I have to say these strategies these coping mechanisms I could have hugged you because I have been searching everywhere trying to find a way to calm myself down. I talk a lot an extremely amount and then I find myself just visiting and I can't sit still because I'm like a crackhead squirrel looking for Christmas berries in the 4th of July. So thank you for this, it warms my heart to see so many people speaking up for adults with ADHD because most people don't find out they have ADHD until later in life. Thank you for this from the bottom of my heart thank you. 

[Daddy Bear 77]

How to ADHD has some good strategies 

And I really enjoyed this short

 

 

[MissAnna]

Just now, Daddy Bear 77 said:

How to ADHD has some good strategies 

And I really enjoyed this short

 

 

Oh my goodness thank you so much, you would think since I work in the medical field I would have the resources at my fingers but I work in urgent Care and I don't have time to look that up lol

Thank you so much @Daddy Bear 77  this means a lot to me so thank you

[Daddy Bear 77]

5 minutes ago, MissAnna said:

So I have extreme ADHD but I can't be medicated for it because of the chemo. So I have to say these strategies these coping mechanisms I could have hugged you because I have been searching everywhere trying to find a way to calm myself down. I talk a lot an extremely amount and then I find myself just visiting and I can't sit still because I'm like a crackhead squirrel looking for Christmas berries in the 4th of July. So thank you for this, it warms my heart to see so many people speaking up for adults with ADHD because most people don't find out they have ADHD until later in life. Thank you for this from the bottom of my heart thank you. 

My doctor said they needed to take me off at one point because my blood pressure was too high( it always has been regardless of age or activities I do) after I said like I can stop soda, lose weight etc etc she said it could kill you and we don't want to treat a symptom caused by an unnecessary medication. I told her I'd rather die than go back to being dysfunctional at my job and with people so they allowed me to stay on and put me on slightly higher BP meds. 

[MissAnna]

Just now, Daddy Bear 77 said:

My doctor said they needed to take me off at one point because my blood pressure was too high( it always has been regardless of age or activities I do) after I said like I can stop soda, lose weight etc etc she said it could kill you and we don't want to treat a symptom caused by an unnecessary medication. I told her I'd rather die than go back to being dysfunctional at my job and with people so they allowed me to stay on and put me on slightly higher BP meds. 

So for me the chemo wouldn't allow the ADHD medicine to work plus it could harm me and not help me. For me I'm super hyper and I talk and excessive amount, but my patients love how bubbly I am and how upbeat I am. Believe it or not I have repeat customers lol

[MasterPhotog]

8 minutes ago, MissAnna said:

So I have extreme ADHD but I can't be medicated for it because of the chemo. So I have to say these strategies these coping mechanisms I could have hugged you because I have been searching everywhere trying to find a way to calm myself down. I talk a lot an extremely amount and then I find myself just visiting and I can't sit still because I'm like a crackhead squirrel looking for Christmas berries in the 4th of July. So thank you for this, it warms my heart to see so many people speaking up for adults with ADHD because most people don't find out they have ADHD until later in life. Thank you for this from the bottom of my heart thank you. 

@MissAnna Thank you for your kind words. You're not only an absolutely loving and caring individual but also an inspiration to many here. Please take care and keep up the good work. 
As you often say, you're loved, you're enough, you're special, you don't need to please anyone but yourself, you're strong and matter, just as you're!
 

[Daddy Bear 77]

7 minutes ago, MissAnna said:

So for me the chemo wouldn't allow the ADHD medicine to work plus it could harm me and not help me. For me I'm super hyper and I talk and excessive amount, but my patients love how bubbly I am and how upbeat I am. Believe it or not I have repeat customers lol

I struggle to even hear other people without the medication. It was rough to constantly ask people to repeat themselves or just pretend I heard it. I even had to tell one of the doctors that I was so sorry but I had a zoned out mid instructions 🤦

Edited December 4 by Daddy Bear 77

[MissAnna]

2 minutes ago, Daddy Bear 77 said:

I struggle to even hear other people without the medication. It was rough to constantly ask people to repeat themselves or just pretend I heard it. I even had to tell one of the doctors that I was so sorry but I had a ned out mid instructions 🤦

I can only imagine how tough that is especially for your field being a pathologist. In my line of work I am just the one that draws your blood, gives vaccines, administer shots, swab you for flu covid strep, and help the doctor or providers with minor procedures. I can't count how many times that I have to ask people to repeat themselves on a daily basis. If I could take the medicine I would, ADHD medicine has came a long way and in fact has made great strides helping people. I'm glad that you are getting the right treatment you need to help you with both your blood pressure and your ADHD.

[Daddy Bear 77]

My BP has actually been really good the last few years I don't even take a higher dose anymore. I have had to make a lot of modifications even with the medicine. Luckily the doctors are also the owners and have been really understanding and even helped me come up with strategies to not make a mistake when I get distracted. If someone comes up and distracts me first, have them wait until I finish that specimen and if I get distracted anyway start the case over. The coolest thing is they say things like we view mistakes as an opportunity to learn etc 

[EllieStar]

47 minutes ago, Daddy Bear 77 said:

I struggle to even hear other people without the medication. It was rough to constantly ask people to repeat themselves or just pretend I heard it. I even had to tell one of the doctors that I was so sorry but I had a zoned out mid instructions 🤦

I want to quote several of the points mentioned but STOP😂😂 one at a time (takes a breath)lol

1. Thank you so much for writing this article MP ☺️

2. Can confirm the STOP works...I also use it when dealing with having to respond to difficult conversations with upper management / talks with my parents

3. Im technically taking meds for Borderline Depression...because the doctor said it'll help with mood regulation (because when im off my meds the fun neeever stops and I never need sleep just occasional crash sessions because im considered 'high functioning'. It also helps with my anxiety because yeah in the past people were shitty and said i was 'too much' and people also got annoyed that wed be having a conversation and id be like oooh look at that cute butterfly lol

4. With a proper support system (good freaking friends), forced structure, ACCOUNTABILITY, and accountability frends, Acceptance and self love....which all takes time to build/create...things can be wonderful

[BabyPoppy]

@MasterPhotog

Thank you for this list of support strategies! I use most of them and can honestly say they work! My body is going through some long term functioning problems with my pituitary gland and I'm on conflicting mental health meds... my new best friend is the endocrinologist.... and regular check ins with a medical team are so important if you have ADHD. Always make sure your body doesn't have other problems before starting mental health medication. ADHD symptoms are also symptoms of a lot of other illnesses, too, and if you can manage them with these strategies, start there, and keep your team informed.  Simple is better, but meds are a blessing if you do need them. 

[MasterPhotog]

3 hours ago, BabyPoppy said:

@MasterPhotog

Thank you for this list of support strategies! I use most of them and can honestly say they work! My body is going through some long term functioning problems with my pituitary gland and I'm on conflicting mental health meds... my new best friend is the endocrinologist.... and regular check ins with a medical team are so important if you have ADHD. Always make sure your body doesn't have other problems before starting mental health medication. ADHD symptoms are also symptoms of a lot of other illnesses, too, and if you can manage them with these strategies, start there, and keep your team informed.  Simple is better, but meds are a blessing if you do need them. 

@BabyPoppy

Thank you for your kind words and for sharing such important and valuable information with our wonderful community. Please take care, and keep up the great work!

[baby belle]

Thank You for sharing this, and for Everyone that has contributed!  It’s been very helpful to read and learn and take some of these techniques to try for myself! ^.^