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The great news is, Attention Deficit Hyperactivity Disorder (ADHD, or ADD if you don’t have the hyperactive element) is now being talked about more and more, and, as our understanding grows, so does our appreciation for the many benefits that come with having an ADHD or ADD mind.
While there’s often a perceived stigma associated with a diagnosis of any kind (whether linked to our physical or mental health), I’m really welcoming of the increased understanding of neurodiverse minds and the number of clients we have at Vitus Wellbeing who feel empowered to talk about how their mind works.
In years gone by, ADHD was largely seen as something only affecting children – perhaps lazily described as such, as though symptoms magically disappear with age. In reality, children learn to mask their symptoms in order to fit in, so they reach adulthood and are struggling internally with the difficulties they acted out externally as a child. I’m so pleased our understanding has moved on!
Having practised as a psychotherapist to adults and adolescents for many years, I appreciate how different our minds are from one another. We all have strengths and vulnerabilities in the way we think and will naturally find some tasks easier than others. ADHD minds are one example of this – there are many others – not all will have labels or associated diagnoses.
While ADHD undoubtedly presents certain obstacles to overcome, it also brings enormous strengths that, when recognised and celebrated, can outweigh the challenges.
Recognising the signs of ADHD in adults
ADHD often presents differently in adulthood to how it’s observed in children. If you’re wondering, “Do I have ADHD?”, I’m pleased to share some of the common signs to look out for:
Difficulty focusing
Do you struggle to stay focused on tasks, especially if they’re repetitive or not very stimulating? This could lead to frequently changing jobs, challenges in completing projects, and difficulty sticking to routines.
Poor time management
Time blindness is super common! Perhaps you underestimate how long a task will take or you have trouble meeting deadlines. Many adults with ADHD describe feeling overwhelmed with managing their schedules or prioritising tasks.
Forgetfulness
Forgetting appointments, misplacing items, or struggling to keep track of responsibilities are all quite common with ADHD. These symptoms in particular can feel incredibly frustrating if you don’t know you have ADHD, and often lead to stress and conflict in personal and professional relationships.
Impulsivity
Perhaps you find you make decisions quickly or spend impulsively, without considering the longer-term implications or consequences. These behaviours often lead to feelings of shame and regret, as well as financial difficulties and conflict at home.
Difficulty staying organised
Do you struggle to keep your space, or your mind organised? Cluttered workspaces, incomplete tasks, and trouble adhering to a daily routine are common signs of ADHD in adults but only add to the stress of day-to-day life.
Frequent mood swings
Perhaps you’ve noticed your emotional responses seem heightened compared to others, or you’re more sensitive to feelings of rejection so you react more strongly to criticism. Mood swings are common with ADHD, as are increased feelings of frustration and overwhelm, especially in high-stress situations.
Hyperfocus
While focusing on daily or monotonous tasks can be a huge challenge of ADHD, you may notice your tendency to ‘hyperfocus’ on tasks you find much more interesting. The ability to become so deeply engrossed in an activity can mean you really excel in that area, although you may lose track of time while you’re at it.
Low self-esteem
While it’s not widely talked about, I’ve seen a definite correlation in my career between adults with ADHD and feelings of low self-esteem. Perhaps because you endured a childhood of being punished for poor behaviour or seeming distracted, or you don’t feel you ‘fit in’ to many workplaces with their rigid rules, deadlines and structures, many adults with ADHD struggle with self-esteem. Rest assured we can support you if this resonates.
Perhaps some of these signs sound familiar? While these are some of the many challenges, I want to stress how many benefits there are to an ADHD mind. Let’s take a look at a few:
ADHD strengths: Celebrating its benefits
Here are a few that are so often overlooked:
Creativity and innovation
Adults with ADHD often see problems from a completely different perspective, making you fantastic at creative tasks, thinking outside the box and problem-solving. These skills can be incredibly beneficial to consultants and freelancers who get to move from project to project, making the most of their talents.
Passion and enthusiasm
The energy that comes with an ADHD mind can be infectious! I love hearing about the many passions and projects my clients get involved in and can see how inspiring their minds and energy can be to those around them.
Hyperfocus for productivity
When channelled well, the ability to hyperfocus can be an incredibly powerful tool. The intensity of your dedication to a task can lead to exceptional results. ADHD minds are often excellent at practical tasks, trades, engineering, arts and design work, for example, as the ability to hyperfocus means the attention to detail can be impeccable.
Resilience and adaptability
Growing up with ADHD often builds a natural resilience and adaptability to challenges, making you skilled at navigating change and coming up with solutions quickly.
I want to stress how an ADHD mind has many strengths as well as vulnerabilities. While we tend to see any diagnosis as flawed against the ‘norm’, it’s really a key to help you know and understand yourself better. With this understanding, you can build a life that really works for you and plays to your strengths, while removing yourself from situations that will always be problematic. You can also learn the right coping strategies for you and seek the support of a specialist therapist to help you along the way.
Coping strategies for managing ADHD as an adult
Managing your ADHD as an adult doesn’t mean you’ll eliminate the challenges altogether—but you can learn to work with your mind and not against it.
Here are some simple strategies that can help you find balance and success with your ADHD:
Develop structure and routine
Consistent daily routines really are crucial. This could mean setting specific times for getting up in the morning, completing tasks, creating to-do lists, or using digital tools to track deadlines and appointments.
Break down tasks
Break down any of those big, daunting tasks into much smaller, manageable steps. This will help you overcome feeling overwhelmed and help you feel in control instead. Remember to celebrate the small accomplishments to build momentum and keep you going as you achieve your bigger goals.
Use reminders and alarms
Your mind loves distractions and is always looking for something more exciting to focus on! Set reminders on your phone or calendar to help you stay on track and to pull you back when you get distracted. Alarms can also help prevent your hyperfocus from leading to missed responsibilities and conflict – enabling you to make it to appointments on time, meet deadlines and pay bills on time.
Prioritise self-care
Healthy habits will make a big difference in your day-to-day life. Ensure you get a good night’s sleep, and you eat well throughout the day so your body has a good supply of energy to run on. Exercise is exceptional for managing a busy ADHD mind – the endorphins released will help you to focus and feel a sense of accomplishment and you’ll use some of your excess energy. Think about the timing of your exercise – working out first thing in the day may prove more helpful than after work.
Seek professional support through therapy
Finding a therapist who understands ADHD will make a huge difference. An ADHD mind is often full of self-doubt and criticism, so often needs a little support quietening the negativity to find your strengths. Therapy can also teach the tools you’ll need to manage your symptoms and help you understand and celebrate where you excel.
How we help adults with ADHD at Vitus Wellbeing
We’re passionate about understanding you and finding the right future for you. Our team of therapists each have their own specialisms, passions and characters, so we’ll match you to the right therapist for you. We’ll help you manage the daily challenges of an adult ADHD mind while embracing the unique strengths that come with it.
We don’t diagnose. You can come to us with or without a diagnosis – we don’t mind. We don’t need a piece of paper to understand who you are and how your mind works – we’ll learn that through our time together.
Our therapy service focuses on understanding your mind and how to get the best out of it. We’ll find the right coping strategies for you, work on building your self-esteem, and help you to work with your ADHD, not against it. Whether it’s managing impulsivity, enhancing time management, or setting personal goals, we’ll tailor our therapy sessions to meet your needs.
If you’re looking for therapy to help with your ADHD, we’re here to help.
Vitus Wellbeing
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www.vituswellbeing.com | info@vituswellbeing.com | 0208 0909 517
Vitus Wellbeing supports children, adolescents, adults, couples and families with their mental health and relationships. Our specialist team offer child and adult psychotherapy and parent coaching, both in person in Fulham, London, and online. Our practitioners are highly qualified and experienced, each with their own specialisms and approach. For more information or support, or to enquire about working with our team, please contact us.
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