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Managing ADHD
Help yourself to manage ADHD
Like with lots of other conditions, there are lifestyle habits that can help with ADHD symptoms. It’s really important to look after your overall wellbeing — things like eating a balanced diet, getting regular exercise, keeping good sleep routines, cutting back on alcohol or other substances, and limiting caffeine.
These strategies can be helpful both before and after an ADHD assessment, and they’re safe to use alongside any ADHD medication you might be prescribed. Many people with ADHD find they can manage their symptoms through lifestyle changes alone, without medication.
The following website provides useful information http://www.nhs.uk/LiveWell/Pages/Livewellhub.aspx
Strategies include:
- Regular exercise (unless there are medical reasons against) – can help work off excess physical and emotional energy in a positive way while soothing and calming the body. This may also improve general wellbeing including sleep, mood and blood pressure. For more information please see: www.nhs.uk/Livewell/fitness/Pages/free-fitness.aspx
- Eating a healthy and balanced diet, which limits processed foods, sugar and caffeine improves physical health and evens out energy levels and mood swings. For more advice please see the following links: http://www.nhs.uk/LiveWell/Pages/Livewellhub.aspx http://www.rcpsych.ac.uk/healthadvice/problemsdisorders/eatingwellandmentalhealth.aspx
- Improved quality of sleep helps with focus, productivity and mood. To support this, create a consistent bedtime routine, which includes turning off screens at least one hour before bed and getting between 7-9 hours of sleep every night. https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/
- Practise better time management by setting deadlines for everything (even small tasks), using timers and alarms, taking regular breaks and writing down important dates, appointments or occasions. See the link below for more ideas: https://www.additudemag.com/category/manage-adhd-life/getting-things-done/
- Green space time and exposure to natural daylight has also been recommended for people with ADHD.
ADHD – general reading and resources
The Royal College of Psychiatrists provides information about ADHD, in the form of a leaflet http://www.rcpsych.ac.uk/healthadvice/problemsdisorders/adhdinadults.aspx
Please see below a host of useful online resources to support you:
- aadduk.org This is a website for, and created by, adults with ADHD including information for students with ADHD
- rcpsych.ac.uk/mental-health/problems-disorders/adhd-in-adults Royal College of Psychiatrists’ website with information on ADHD
- addiss.org.uk National Attention Deficit Disorder Information and Support Service
- additudemag.com An American website with a wealth of information about living with ADHD.
- howtoadhd.com A website and Youtube channel dedicated to helping people with ADHD live and work effectively.
- Driven to distraction and Delivered from Distraction: Getting the Most Out of Life with Attention Deficit Disorder by John J Ratey and Edward M Hallowell
- ADHD in Adults: A Psychological Guide to Practice by Susan Young and Jessica Bramham. This is a cognitive behavioural model to understanding ADHD, along with a website which offers self-help materials for downloading
- Fast Minds: How to thrive if you have ADHD by Craig Surman
- ADD and Success by Lynn Weiss. This book highlights successful people with an ADHD diagnosis and encourages embracing ADD characteristics in life.
- Taking Charge of Adult ADHD by Russell Barkley
There are reportable conditions that the DVLA are interested in. ADHD is one of them, also drug and alcohol use. Further guidance can be found on the DVLA website https://www.gov.uk/adhd-and-driving
- https://www.nhs.uk/conditions/stress-anxiety-depression/mindfulness/
- https://www.nhs.uk/apps-library/be-mindful/
- https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/how-to-learn-mindfulness/
- https://www.youtube.com/watch?v=cEqZthCaMpo
- https://www.youtube.com/watch?v=DK73PlJzCTc
- The Mindfulness Prescription for Adult ADHD by Lidia Zylowska (2012)
- https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/
- https://www.sleepstation.org.uk/
- https://www.nhs.uk/apps-library/filter/?categories=Sleep
- https://www.sleepfoundation.org/articles/healthy-sleep-tips
- https://sleepcouncil.org.uk/
- https://www.mentalhealth.org.uk/publications/how-sleep-better
Advice for the treatment of delayed sleep phase
- Exposure to bright light, shortly after awakening, may help to reset the body clock
- Reduce exposure to light in the evening and avoid screen time for an hour or longer before bed
- Shifting the bedtime schedule: move bedtime gradually forward, by 15-30 minutes each night, until you get to the desired bedtime.
- Improving sleep hygiene, keeping regular hours and only using the bedroom for sleeping can help to strengthen the body clock
- Sleepio is a free, digital Cognitive Behavioural Therapy (CBT) programme for insomnia that is available through the NHS for people aged 18 and over http://sleepio.com/nhs
- https://www.anxietyuk.org.uk/
- https://www.nhs.uk/conditions/generalised-anxiety-disorder/
- https://www.moodjuice.scot.nhs.uk/mildmoderate/home1.asp
Emotion regulation playlist
https://www.youtube.com/playlist?list=PL2yRU0zqN4egNbYiqXrl_m2i9uH554CuV
Interpersonal Effectiveness Playlist: https://www.youtube.com/playlist?list=PL2yRU0zqN4ejP1177QcOVj5mbgq_Q2oHp
Distress Tolerance Playlist:
https://www.youtube.com/playlist?list=PL2yRU0zqN4egrxZLNcobp8iWj7QmJQfro
https://www.nhs.uk/apps-library/filter/?categories=Mental%20health a list helpful apps (mostly free) recommended by the NHS.
Self Help for Distress- An easy to follow self help guide during moments of intense emotion/ distress
https://www.getselfhelp.co.uk/anxietyhelp.htm
- A number of people with ADHD can benefit from white or brown noise, or other soothing sounds/sound effects. Useful sound effects can be found and downloaded at http://rain.simplynoise.com/
