Conquering Attention Deficit Disorder

ADD & ADHD Coping Tips

Behavioral Coping Skills Development

A combination of behavior and cognitive therapy has been found to help modify some ADD behaviors. It also helps ADD sufferers handle the emotional effects of their disorder. Basically, there are four key issues involved in behavior modification programs:

1. Start with goals that the person can achieve in small steps.
2. Be as consistent as possible - with times of the day, days of the week, environment, and associated people.
3. Implement behavioral modifications all along the way, long-term. i.e. don't wait until the end to introduce everything.
4. Take learning the new skills' process a little each day, one day at a time.

Check with your ADD resources for help learning and incorporating new behavioral skills. There are a variety of treatment programs for adults and children, from workshops and classroom instruction to videos and audiocassettes and more. See which options fit into your lifestyle and budget and don't be afraid to experiment with something new.

Educational and Career Counseling and Coping Skills

Studies show that therapy and / or counseling to help those afflicted with ADD learn coping skills and adaptive behaviors enhances their quality of life. Here are some main issues that often need to be faced in the job/career and school arena for the person with ADD, and how to handle them.

Distractions: Distractions from both dealing with boredom and over-stimulation can both be important challenging issues in the workplace. Boredom can lead to distracted thoughts, daydreaming - which leads to loss of time and work production. And over-stimulation can lead to hyper-alert mode, resulting in overactive imaginations and distracting thoughts, resulting in lack of focus and attention to the job.

Some boredom busters include: Break up tasks into smaller more manageable chunks, take breaks and water-cooler trips, and ask for more challenging work.

Some over-stimulation busters include: Forget "multi-tasking," do one thing at a time; when possible, use tools like email and voicemail so that emails and calls do not interrupt your routine, allowing you to focus more on tasks at hand. Then only respond to them twice a shift. Jot down notes to help sort out ideas that pop into your mind. See your manger, teacher or advisor about handling chaotic noise, space and other hectic work-related and school-related issues - maybe offer to use earphones, move to a less crowded area or transfer to a different class.

Impulsive and Hyperactive Behaviors: Dealing with impulsive and hyperactive behaviors are managed better if the job or lengthy class is not an inactive, sedentary position. However, if the job is something like sitting at a computer all day, or your weekend course lasts half a day, set your watch timer and try to get up and about for at least 5-minutes every hour. Stretch your legs, go get a drink, etc... And enjoy active breaks and lunch periods. Pack your lunch so that you can walk to a nearby park to eat instead of standing in a lunch line somewhere. And run to the post office, mailbox or student bookstore during a break.

To handle impulsive behaviors, jot down notes in a daily planner or journal about what happens, triggering the behaviors. Then when you are calmer and things are less chaotic, take a look at your notes and get with your ADD healthcare team (friends, support network, doctor, etc.) to come up with alternative behavioral solutions for facing the issue next time around. Make sure to touch base and see if you are following your recommended ADD treatment plan, too. Are you taking the recommended dosage of medication? Are you getting enough rest? You need to take care of yourself, don't forget!

Time, Memory and Organizational Management: No need to go it alone! Get help with managing time, thoughts and things. Carry around a small notebook with a calendar insert and pencil, and USE them. Jot down to-do's, log deadlines, tests and meetings, jot down notes for tomorrow, etc... For more help, try a planning system from the local office supply store or check online for planning pages to download and make your own planner system. Ask your local or school librarian for help finding organization and planning books, videos, cassettes and other resources. And there's no need to reinvent the wheel, either! Use what works for others. Ask for recommendations from family, friends, teachers, neighbors and co-workers. For better timing, set your watch or timed email alert to notify you to upcoming changes or scheduled events.

Managing large and / or long-term projects: Get help! Ask you manager or teacher to help you break down the project into smaller steps of chunks. Maybe you work with a temporary helper, too, or team up with a fellow classmate? And see about finding better ways to handle the tasks- maybe use subfolders to help organize materials more clearly, print out hard copies of online documents for marking up purposes and seek advice from more experienced workers or students, for starters.

Problems with Co-workers, Clients or Students: Have difficulties dealing with tough clients? Dealing with tough co-workers or immature students? Working with and being around people day in and day out can be challenging in itself. Check out books on how to handle difficult people and how to handle workplace issues. Find and attend relationship-building workshops. Try different settings. For example, maybe work in a department with less contact would be better, maybe even a home office setting. Check with supervisors and your advisor to see what options are available. And check with others in the industry, like through organizations that your company or major is associated with, and see what other workers do. Maybe you can job-share or present your own alternative solution written out and well planned in advance.

Daily Living ADD Tips

Here are some tips to enjoy. Print them out and share with your family, neighbors, friends, church members, relatives and others who have ADD or would benefit by learning more about the disorder.

1. Often the most obvious is overlooked. If you or someone you know suspects ADD / ADHD, seek help. Ignorance is NOT always bliss!
2. Seek treatment solutions that work best for YOU. And support those others choose for themselves.
3. Continue your education about ADD / ADHD. Research continues daily. Keep up with the latest research, books, treatments; check out new workshops in your area, delve into new online resources, etc. Information can mean healing power.
4. Think: long-term and don't be afraid of change. Since there is no cure for ADD, always be open and willing to try to modifying behaviors and managing other symptoms with revised aids. For example, get on a mailing list for Franklin Covey planning products. If your budget, circumstances and time allow, experiment with computerized organizational and planning tools, sync them with print versions. Remember Aesop's, "Slow and steady wins the race."
5. Network. Subscribe to healthcare association publications. Attend meetings and other events in your area. Meet people, compare coping strategies, learn about new products and services out there to help, make new friends, have fun. Don't let ADD keep you down and out. Get involved and be supportive of others, too.
6. Identify any money-handling areas and get help. Ask your banker to help teach you how to balance your checkbook, reduce your credit card debt, create a monthly budget and save a little. Times change, expenses change, how to handle money changes. So what you may have learned in your early years, may be different today. Savings accounts sure earn a lot less interest, for example. So there may be alternative methods offering better benefits for you. Multiple credit cards can mess you up, so only use one. And online bill paying may help you set up automated, regular payments so that your bills get paid on time every month from now on. So do a little research online and at your local banks to see what you can find; what helpful tips, products and services are available.
7. Keep a To-Do or Wish List going just for FUN things! If you just focus on work priorities, you may eventually get caught up in life's daily grind and get depressed (feeling like you're getting nowhere). So start a list and jot down things you'd like to do, rewards you'd like to strive for, people you'd like to have fun with, places you'd like to go, etc. And make them happen! Work one into your schedule every week, for example. By planning, you WILL work these goodies in and find more enjoyment in life. Another rewarding aspect of this is that during difficult days, you'll have good things to look forward to and can maybe even jumpstart a good mood by selecting one that fits into your plans and budget that day, like a bike ride to the park with a friend.
8. Develop your sense of humor. Learn to laugh at your own self, your own mistakes, and lighten up. Add some humor into your day, a half-hour sitcom, a humorous radio show during your commute, the Sunday and daily comics. Remember that old saying, "Laughter is the best medicine?" Time to laugh! Prescribe some for yourself.

Coping with Holiday and Seasonal Stress

Here are some tips on how to better handle holiday and seasonal stress. They are listed in no particular order of importance.

1. Instead of focusing on what other people are doing and trying to fit in with their lifestyles, traditions, celebration planning, focus on what works best for your family and you. For example, some people go into detailed planning, making elaborate menus of home cooked foods that could take days to shop for and prepare. Others need to wait until the absolute last minute to seek out and put to use their special decorations, treats, gifts, etc. Do what makes YOU comfortable. Do it in spurts, if you like. Plan ahead and go out when there is less traffic, less people at restaurants, in line, at stores.
2. During late fall and (all) winter seasons with less sunlight, plan ahead. Purchase bulbs from the thrift store with higher wattage (like 75- or 100-watts) and replace them in lamps that can take higher voltage. Keep extras on hand, too. This is the time of year when bulbs decide to go out, too, because of more use than normal.
3. Seek out help. No need to be Superman or Wonderwoman. Ask family members or roommates to chip in and help around the house a little more than normal. Check around for local helpers by posting notices on supermarket and other store bulletin boards, call and mail letters to high school and college guidance counseling departments to see about hiring students. Ask friends, neighbors, church members, etc. for referrals. Reach out!
4. Build flex time into your schedule. In other words, try not to be rigid with ordinary, day-to-day tasks and ones that pop up unexpectedly. When possible, to allow for extra time during holiday rushes, seasonal weather messes, etc. Leave a little earlier, allow time to shop, work, play more. Have "free" spaces for doing absolutely nothing if you want!
5. Keep an emergency "healthcare" list ready. Just in case you need a little extra help handling ADD symptoms that could flare-up too high, have a list of "help" numbers handy on the refrigerator with a magnet. List your healthcare provider, any local health centers that might host workshops for stress management, an ADD coach, helpful ADD (and other) websites, forums and chat rooms, etc...
6. Communicate. Let your fellow housemates know about certain stressors or other triggers that come up and ask to work out solutions. For example, say your dishwasher breaks down when guests are over for the weekend and costly repairs aren't in the budget. Setup a schedule so that everyone pitches in daily to keep dishes caught up, so you're not left without plates and cups one day, and your sinks are free to use.
7. Try to stick to your normal routine, even if you're at someone else's home visiting. Sure, you can allow for flexibility, but remember to take any meds you may have, stick to healthy foods and don't overdo caffeine products, get plenty of rest, have some alone time if you need it, don't overdo it, etc.
8. Be creative. Tap into your energy and don't be afraid to have fun with your family, co-workers, friends and neighbors. Join in a dessert fest and bring a couple dozen cookies, make your own gifts.
9. Save wear and tear on the car, money, patience and time driving around. Purchase gifts, food, whatever you can over the phone and online. Many places offer free shipping and online discounts, coupons and other savings programs. Plan ahead and check around.
10. Just say, "No," when you need to, say, "No." Don't let people, especially relatives, push your buttons. It's OK if they may not know or understand what ADD is all about. YOU know. And you know your limits, at least pretty much of the time. Most people understand the meaning of "stress" so you can tell them you need to be cautious of this and take care of yourself. And do it! You are your own best friend.

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