ADHD can be a crazy messed-up car crash – sometimes even a multi car pile up! You leave behind strewn across the highway of life, a bumper here and an old rusty exhaust pipe there. Your windscreen is smashed so you can´t see out & your number plate is hanging on by a thread. And you´re left with serious internal injuries that others can´t see.
Once you know what´s going on things can get a whole lot easier. With knowledge comes validation and – once you work through it – ACCEPTANCE. You can learn, grow and forgive yourself.
It takes some dedication to overcome the challenges. Routine & boundaries are helpful. That may sound dull, but this is a structure to give you the life you want. After years of struggles, it can feel exhilarating to get back some control. For me it felt like a re-birth. I got to wipe the slate clean and decide who I wanted to become.
There is no cure but medication for some is life changing – although not everyone wants it, can have it and it wont work for everyone. But there is a lot more you can do, even before diagnosis.
Invest in ADHD Coaching and learn about yourself, your thinking and the condition. This can make a huge difference – and quickly. I offer a 6 week ADHD Reset Package and I´ve yet to have a client complete that without seeing a significant positive change in their outlook. Often we have been self-sabotaging because of bad habits (we are prone to compulsive behaviour afterall), lack of awareness and low self-esteem – unwittingly letting the ADHD win.
After a lifetime of hiding your true self and feeling alone with your struggles, it´s time for some self-care and appreciation. Take off the frumpy glasses and hat to let your hair cascade to reveal the true fabulous you, quirks and all. (Remember Jane from Neighbours anyone?)
For those willing to give it a determined effort there are great rewards for taking the reins of your own brain. Once you know what you are up against you can ask for support with hormones, overwhelm, addictions, disordered eating, and a whole menu of other add ons. When you also consider potential learning challenges, connected co-morbidities and health issues, it is important to get a greater understanding that allows you to take better care of yourself. Without support ADHD can have a huge effect on your mind and body as well as your relationships, finances and time.
Now that ADHD is under the microscope, new research is being done at last and soon new and better answers will be presented.
Learning to channel your energy and focus creates space for an improved outcome. Always treat yourself with kindness – you deserve it and you can achieve so much more when you are no longer battling with shame and guilt. You can´t win when you are in conflict with yourself.
Here we can take a brief look at the 4 Vital Basics which are the backbone of wellbeing with ADHD. A great place to start.
Sleep
Sleep can be hard to come by for us. Introduce regular morning and night routines allowing your body rhythm to settle which will aid sleep. Your body and mind need to rejuvenate during the night. It is said that going outside to absorb the morning light signals to your body to sleep 16 hours later.
If you are super sensitive to noise (like me), invest in a quality pair of earplugs. Keep your phone out of the room and use sudoku or a book to quiet the mind before lights out.
Have a positive affirmation at the ready for if you wake during the night. Repeating that is not only re-educating your subconscious on what a great person you are (you dont have to believe it at first), but also will help you keep the endless jumble of thoughts at bay and allow you to drift back to sleep. It takes some practise.
Diet
Start the day with a protein breakfast for focus.
Have a healthy and balanced diet, with lots of varied veg as the predominant ingredients. Batch cook a few meals all in one go for the week so you can mix and match soup, pasta sauce, curry, stew with different protein and carbs at the drop of a hat.
Having healthy meals at hand can help you avoid the bad stuff that affects ADHD traits. Sugar (including fake sugar), additives and preservatives cause havoc. Don´t buy in the things that tempt you away from good habits. Have a reward day if you need it – and check in with how you feel afterwards.
Hydration
Keeping hydrated helps our health generally in multiple ways as well as keeping our traits in check. You may need reminders, or carrying a bottle around, to ensure you drink regularly throughout the day. If you are out, ask for a jug of water alongside other drinks.
For ADHDers it is often true that we are not naturally alerted of our thirst, and can forget about all our needs for hours when hyperfocused! Meds and dehydration can cause headaches, dry mouth and constipation. A conscious effort to hydrate will bring with it great rewards.
Exercise
Keep moving for a range of benefits. Not just fitness, mobility, energy and wellbeing but also improved mood, emotional regulation and cognitive function. Exercise creates BNDF which is now known to improve ADHD traits.
When you trip into a pit of despair, often that means a Rejection Sensitivity Dysphoria episode, action is required. Instead of wallowing in it, quickly change your state – do star jumps, walk briskly round the block, or form a Superman pose – and take note of the benefits that movement can bring.
It has even been said by Sanford psychologist Dr Kelly McGonigal that ´hope molecules´ (in fact myokines which are small proteins released by muscle fibres into the bloodstream) are activated when doing physical exercise. This impacts the brain like a natural antidepressant – building resilience to stress, improving mood and enhancing learning and motivation. Just what we need!
As an ADHDer getting ourselves to do these things that are good for us can be the hardest part. Rebellious by nature, we often are our own worst enemy. But when we begin to value ourselves more we can start to make a shift in our self-care habits, look ourselves in the eye in the mirror again and feel fabulous as a result.
Self-care fosters self-esteem which creates confidence and joy. A New You can start to emerge. Get on the journey of self-development! It´s not woo-woo, but wowser!
If you want to get one step ahead of your ADHD, get in touch for a free introductory conversation with me, Jess, ADHD Reset Coach.
I offer a ADHD Reset Package which includes 6 online 1 – 1 coaching sessions with my own additional Wellness Programme thrown in. Watch short on-demand ADHD-specific videos to deepen your understanding and survival tool kit.
Whatsapp me on 02088199156 to arrange a chat.
Photos created by Jess Twitchin
About the Author: Jess Twitchin
