ADHD Coping Skills

Attention deficit hyperactivity disorder, ADHD, is a diagnosis typically given to children. According to J.S. Maxmen and N.G. Ward, "The cardinal features...are hyperactivity, short attention span and impulsivity that is developmentally inappropriate and endures at least six months." Generally, ADHD is treated with medication, one of the most well-known being Ritalin. There are other strategies for coping with ADHD. As ADHD is typically diagnosed in childhood, this article will address child-specific coping skills. These can easily be adapted to suit affected adults, too.

Classroom Coping Strategies

• Limiting distractions is essential for success. Sitting at the front of the classroom will help with focus and learning in two ways. Your child will have few classmates within eyesight and can therefore focus on the teacher. Additionally, the teacher can keep a close eye on him, redirecting inappropriate behavior if needed.

  Talk to the teacher. Let her know what the issues are and strategize with her to find solutions to your child's classroom and homework problems.

Coping Skills for Home

• Children with ADHD thrive on schedules. Keeping a consistent, predictable schedule will help reduce your child's ADHD symptoms. Notify your child well in advance if there is going to be a change in routine. If he is particularly resistant to schedule changes, illicit his help in finding ways to cope with the disruption. Frequent reminders leading up to the change are also important.

  Routines are equally as important. Routines have to do with things like waking up and immediately taking a shower, getting dressed, going downstairs for breakfast, brushing teeth and leaving for the bus. Keeping the same routine, as it is with organization, will help keep your child's mind clear and focused. Designate a space for homework. Have your child sit in the same space every day to do homework. Make sure the space is relatively quiet and free of distractions.

  Organization is essential for successfully dealing with ADHD. A chaotic environment (messy room, messy house) leads to chaos in the mind of a child with ADHD. A cluttered environment does the same thing. Keeping things organized will help your child focus on what needs to be done rather than being distracted by everything else in the environment.

  Use a fan or a sound machine at night. People with ADHD tend to have racing thoughts, especially at night when it is quiet. The slight hum of a fan or white noise from a sound machine helps to distract and slow those racing thoughts down so your child can relax and go to sleep.

General Coping Strategies That Work Anywhere

• Relaxation techniques are excellent ways to calm down your child and help him focus. Meditation first thing in the morning or last thing at night helps with relaxation. Breathing techniques can be done anywhere. A simple breathing exercise---such as inhaling for five seconds, holding for five seconds and exhaling for five seconds---can be repeated three times in less than a minute.

  Frequent, structured exercise is an excellent coping strategy for ADHD. Children with ADHD are busy; they are constantly moving. Focusing that energy into a sport or structured exercise routine helps them appropriately expend that energy.

  Limit your child's use of cell phones, which are extremely distracting. Put strict boundaries around your child's cell phone use and stick to those boundaries.

  Get support. Encourage your child to tell his friends about the ADHD and ask for their help. And as the parent of a child with ADHD, seek support for yourself.