Table of ContentsView AllTable of ContentsMedicationBehavioral StrategiesParent SupportSocial SupportCounseling and PsychotherapyCoachingSupport GroupsAccommodationsLifestyle ChangesEducationComplementary TreatmentsNext in ADHD GuideLiving With ADHD: Strategies for Well-Being
Table of ContentsView All
View All
Table of Contents
Medication
Behavioral Strategies
Parent Support
Social Support
Counseling and Psychotherapy
Coaching
Support Groups
Accommodations
Lifestyle Changes
Education
Complementary Treatments
Next in ADHD Guide
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ADHD is a neurotype that involves a set of behaviors and traits that stem from how a person’s brain works. Discovering that you have ADHD can lead to greater self-awareness and understanding, but it can also come with challenges. Because of this, it is important for people with ADHD brains to have the right accommodations and support from people with lived experience, such as therapists and doctors who have ADHD themselves.
ADHD is not a condition that needs to be “cured.” The challenges people experience due to their neurotype result from living in a neurotypical-focused society. With the right support and accommodations that foster a positive environment and reinforce thestrengths of ADHD brains, people with this neurotype can thrive.
ThoughADHD treatment is often associated with prescription drugs, that’s not the only treatment available. However, while ADHD medication is often stigmatized, there is absolutely nothing wrong with taking medication to helpTherapy, accommodations, connection with other ADHD adults, and lifestyle changes can also help reduce distress for ADHD folks.
Many times ADHD does not need to be treated at all if the right accommodations are in place. There are options that can make living in a neurotypical-focused world easier for ADHDers, but again the goal should not be to “fix” ADHD.
The goal is to make life easier and more manageable for the ADHD person while working towards a goal of self-acceptance and accommodations from loved ones and society as a whole. De-centering neurotypical norms will significantly relieve the distress ofneurodivergent folks, including ADHDers.
At a GlanceADHD has both challenges, but it also comes with strengths. Understanding your needs can help you connect with the right support and resources. An ADHD specialist can help create a plan that is customized to fit your needs and your lifestyle. It’s important to acknowledge your traits and experiences so you can continue to work toward self-acceptance and accommodations of your ADHD.
At a Glance
ADHD has both challenges, but it also comes with strengths. Understanding your needs can help you connect with the right support and resources. An ADHD specialist can help create a plan that is customized to fit your needs and your lifestyle. It’s important to acknowledge your traits and experiences so you can continue to work toward self-acceptance and accommodations of your ADHD.
Verywell / Brianna Gilmartin
Studies have found that the most effective way to treatADHD is with a combination of medicationand behavioral interventions.
Medication is the most common treatment for ADHD. If you or your child is prescribed medication, it is important to monitor how you feel and report any side effects. With this information, your doctor canadjust the prescriptionuntil the right therapeutic dose is found.
The two main groups of medication for treating ADHD are stimulants and non-stimulants.
Stimulants
It might sound counterintuitive to prescribe someone who is hyperactive a stimulant. However, stimulants reduce hyperactivity and impulsivity and increase attention.
Commonstimulantsinclude:
Non-Stimulants
While stimulants are usually the first medication prescribed to treat ADHD, sometimes anon-stimulantmight be used instead.This may be chosen if you or your child experienced negative side effects with stimulant medication. Sometimes your doctor might prescribe both a stimulant and non-stimulant.
Examples of non-stimulant medication are:
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The environment that is helpful for ADHD is unique to each person with ADHD. Many ADHDers struggle with too much structure, while others really benefit from it.
Accommodations should be tailored to the needs of each individual with ADHD, whether that person is a kid or an adult.
The 6 Stages of Change
Parental support is critical for families to thrive (both for ADHD kids/parents and other neurotypes). Such support can include:
ADHD-Friendly Ways to Organize a Home
Making connections with other neurodivergent people is also important. Developing a sense of community can help people with ADHD feel accepted and accommodated rather than having to mask.
Maskingrefers to camouflaging ADHD traits and characteristics to fit in with a neurotypical society and avoid social stigma.
While masking may help disguise some traits, it also creates other problems. It can delay diagnosis, meaning people don’t get the support and accommodations they need to succeed. It also creates inward stress, anxiety, and depression.
Connecting with other ADHDers can help people feel more comfortable being their authentic selves.
How to Find an ADHD Support Group
Research has found therapy must be customized to each person to be effective for people living with ADHD. It helps to develop self-acceptance and accommodations for your ADHD traits. Importantly, it can also help with the shame and neurodivergent trauma that affects many people with ADHD.
There are many different types of therapy that are helpful for ADHDers, depending on what the goals are. Some of these types includedialectical behavior therapy (DBT),acceptance and commitment therapy (ACT),family systems therapy, internal systems therapy, narrative therapy, andneurofeedback.
Working with a counselor or therapist can be a helpful way to address issues that result from living with ADHD, including job losses and relationship issues. It can also be helpful for people who are living with co-existing conditions, likedepressionandanxiety. Most importantly, it can help with developing self-compassion and self-acceptance of your neurodivergence.
Finding healthcare professionals that have lived experience with neurodivergence, specifically ADHD, can be especially validating. They are knowledgeable about figuring out the best plan after discovering your ADHD. When your provider lives in the same neurodivergent world as you, they have a lot more understanding of your experience compared to a neurotypical expert.
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The Best Online Therapy ProgramsWe’ve tried, tested and written unbiased reviews of the best online therapy programs including Talkspace, Betterhelp, and Regain.
Creating more structure in your life can also be helpful But it’s hard to establish a consistent routine and to get organized when you have ADHD.
ADHD coachescan provide accountability as you are creating this structure. They might also help you or your child set goals, develop new habits, learn new skills, research accommodations and resources, and work to get these integrated into your life.
Just as with therapy and education, it is critical for ADHD coaches to have lived experience.
The coach might also act as a “body double.” A body double is a person who keeps you company while you perform a difficult task.
Many people with ADHD struggle with boring, mundane, or multi-step tasks like housework, decluttering, and filing taxes. They mightprocrastinatestarting or get side-tracked and leave a project half completed.
A body double sits in the same room with you while you carry out these tasks. Their physical presence helps you to keep focused on the task and reduces any anxiety you might be feeling.
Support groups offer education, emotional support, and encouragement to parents of children with ADHD and to individuals who have ADHD. Being with people who understand your struggles, without you even having to explain them, can provide great comfort and a feeling of belonging.
Support groups are also a great place to learn about resources in your area, such as a particularly knowledgeable ADHD doctor. Sometimes support groups have guest speakers, and other times you can simply share your experiences.
How to Find the Right Doctor When You Have ADHD
When a person has been officially diagnosed with ADHD, they are eligible for accommodations.This means a child can receive accommodations at school, and an adult can have them in the workplace.
Some people feel shy asking for accommodations because they do not want to draw attention to themselves, or feel like they are making a fuss. However, accommodations are there to support you.
Accommodations create the most helpful environment so you can do your best work.
Examples ofstudent accommodationsinclude getting help writing notes in class, recording lectures, and being able to take an exam in a quiet room. Speak to the teacher at school or the student disability center for more information on making these arrangements.
Examples of workplace accommodations include wearing noise-canceling headphones or working flexible hours. Another is to put up a “do not disturb” sign, even if this is not office policy. Speak to your boss or human resources about workplace accommodations that may help you.
JAN, the Job Accommodation Network, is an excellent resource with more information about ADHD accommodations with ideas for different options depending on a person’s limitations or specific work functions.
Lifestyle changes, such as getting important nutrients from food and accessible movement may also help ADHD brains function more smoothly.A good way to incorporate these changes into your life is to make them as enjoyable as possible, as motivation is a big part of ADHD. Pick a type of movement that is fun for you and does not feel like another “to do” on your list.
For example, dancing around the house, a walk in the part, cleaning the house, and group sports are just a few ideas. If you are moving your body, it counts as movement, even if it doesn’t fall into the typical categories for individual exercise.
Intuitive eating and intuitive movement are both helpful for ADHDers that want to listen to their body and meet their needs.
I’m a Neurodivergent Psychologist & These 5 Things Get My ADHD Brain Into Gear
Learning as much as you can about what ADHD is and how it shows up for you or your child is possibly the most important part of the process.
The core challenges of ADHD vary from one individual to the next. It is important to remember that many of these challenges stem from neurodivergent people being expected to fit in to a neurotypical society.
It is just as important to learn the specifics of how the strengths of ADHD hsow up for each person as well, such as hyperfocus, multi-tasking, interest-focused motivation, and creativity.
Luckily, there is more information about ADHD available than ever before. The most useful information comes from adults with lived experience of ADHD.
You can learn from websites, books, and podcasts. Consider attending classes held locally, or national conferences like theCHADD annual conference. And always remember to keep an open dialogue with doctors.
You can also follow social media creators with ADHD who make content about their experiences with ADHD. Some examples areNeurodivergent Rebel,Lived Experience Educator, andHow to ADHD.
The Best Online Resources for ADHD We Tried and Tested
Complementary Approaches
There are a variety of complementary support strategies that have been studied for ADHD.None have been conclusively shown to be more effective than conventional approaches. It’s important to discuss any of these complementary approaches with your doctor and mental health professionals before starting them.
Here are some complementary approaches that have been looked at for ADHD:
Living With ADHD: Strategies for Well-Being
9 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Center for Complementary and Integrative Health.ADHD and complementary health approaches.
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Advokat C, Scheithauer M.Attention-deficit hyperactivity disorder (ADHD) stimulant medications as cognitive enhancers.Front Neurosci. 2013;7:82. doi:10.3389/fnins.2013.00082
Nageye F, Cortese S.Beyond stimulants: a systematic review of randomised controlled trials assessing novel compounds for ADHD.Expert Rev Neurother. 2019;19(7):707-717. doi:10.1080/14737175.2019.1628640
Kosaka H, Fujioka T, Jung M.Symptoms in individuals with adult-onset ADHD are masked during childhood.Eur Arch Psychiatry Clin Neurosci. 2019;269(6):753-755. doi:10.1007/s00406-018-0893-3
Champ RE, Adamou M, Tolchard B.The impact of psychological theory on the treatment of Attention Deficit Hyperactivity Disorder (Adhd) in adults: A scoping review. Hutchinson G, ed.PLoS ONE. 2021;16(12):e0261247. doi:10.1371/journal.pone.0261247
Pfiffner LJ, Haack LM.Behavior management for school-aged children with ADHD.Child Adolesc Psychiatr Clin N Am. 2014;23(4):731-46. doi:10.1016/j.chc.2014.05.014
Loewen OK, Maximova K, Ekwaru JP, Asbridge M, Ohinmaa A, Veugelers PJ.Adherence to life-style recommendations and attention-deficit/hyperactivity disorder: A population-based study of children aged 10 to 11 years.Psychosom Med. 2020;82(3):305-315. doi:10.1097/PSY.0000000000000787
Antshel KM, Hargrave TM, Simonescu M, Kaul P, Hendricks K, Faraone SV.Advances in understanding and treating ADHD.BMC Med. 2011;9:72. doi:10.1186/1741-7015-9-72
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