Coping Skills for Adult ADHD

ADHD can cause problems in all facets of life for those who suffer from it. From work to school to relationships, the inability to focus, hyperactivity and impulsiveness can have significant negative impacts. That is why it is important to learn and develop skills for coping with your adult ADHD. When applied daily, these techniques can make life easier.

Exercise

• For any adult, regular, vigorous exercise is part of healthy living. But it is even more crucial to a stable and healthy life for those suffering from adult ADHD. Exercise has proved to help increase focus while decreasing excess energy, a common symptom of those suffering from ADHD. Through the release of endorphins, exercise can also help combat depression and provide a general sense of well-being. At least 30 minutes of cardiovascular exercise to increase the heart rate is recommended daily, which can include running, biking or the use of exercise machines including stationary bikes, treadmills and rowing machines.

Create A Support Network

• By relying on friends and loved ones who truly understand you and your condition, you will be able to better accept yourself and cope with your ADHD. Often adults suffering from ADHD feel a sense of isolation, so it's important to create an understanding and sympathetic network of people to associate with. Support groups for those suffering from adult ADHD also can provide such support. You can find local ADHD support groups by visiting CHADD.org, an online network for those suffering with ADHD. The site provides listings of local support groups around the country. You can also consult your doctor, who may be able to recommend a counseling facility that offers group or one-on-one support.

Establish Your Priorities

• For those suffering from adult ADHD, completing a given task can be much more difficult than for those not suffering from the disorder. Establishing priorities is a helpful way for those afflicted with ADHD to ensure all tasks get done in a reasonable time.

  There are three main methods of prioritizing: The first is making lists. Every night, before you go to bed, make a list of what you have to do tomorrow, ranking each in level of priority. Understand that you do not have to necessarily accomplish everything on the list in one day, but be sure to complete the first task before moving onto the second and so forth.

  The second method is breaking a single task down into multiple steps. For example, if you need to write a paper for work or school, break down this task into these sub-tasks: reviewing your notes, creating an outline, writing a first draft, editing your first draft and writing your final draft. This will make the overall task of writing the paper seem less overwhelming.

  Finally, set deadlines for yourself. Rather than procrastinating or becoming distracted by other tasks, if you have a deadline you will be able to give the task proper attention so that it will be completed on time. The deadline can even be arbitrary. Just make sure that you are diligent to adhering to it, or else it won't have an effect.

  You can also combine these strategies by making a list of tasks, prioritizing them, creating sub-tasks out of some of the larger tasks and assigning deadlines for each task on the list.

Meditation And Relaxation

• It is important to take time out of the day to unwind. Whether it is reading a book or just lying on your back, eyes closed and focusing on your breath, your brain needs to wind down from all the stimulation that has bombarded it throughout the day. Those with ADHD especially benefit from taking time to meditate and relax. Pick a designated time every day, whether in the morning, evening or at lunch time, to take even just a few minutes to relax. You will realize you are more focused and attentive afterward.