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Ever been driven to distraction by the motor mouth in the office? The person whose boundless energy and total disorganisation drives you to distraction? Perhaps you are living with an unidentified ADD sufferer. ADD – Attention Deficit Disorder with or without hyperactivity – a condition said to be identified in children only. Well, no longer – the question is where do these childhood sufferers go – into adulthood naturally! And … they become your friends, lovers, co-workers, bosses.
For some the problem has never been identified. Others are identified as those lucky few who find a place where they can put their boundless energy to work, working long and demanding hours with very little sleep. Sadly, some find it difficult to hold down a job, their sense of disorganised chaos, their lack of focus, their lack of drive to complete a task sees them bounce from job to job – great starters but never able to finish.
If this is you or someone you know – possibly unidentified ADD is the cause. Many adults with identified or unidentified ADD look back over their school careers and point to being brilliant on the sports field and dismal in the classroom. They are proud of their single-minded focus on one activity requiring high level of energy and react with embarrassment when talking about results in the classroom. Most have found their lives totally turned up side down at a whim and are unable to know or understand why. Perhaps one needs to first look at and understand what this ADD thing is.
Attention Deficit Disorder is a recognised medical condition in both adults and children. Usually described as the inability to stay focused and to concentrate for any length of time. This can include hyperactive behaviour which contributes to the lack of attention and challenges a person to be constantly on the go, with very little sleep or focused energy. As adults, many look back over a difficult time at school, some have reading problems, many have depression and a string of broken relationships. Some have dabbled in drugs or religion in an effort to control themselves and to find a sense of meaning in their lives, most are highly intelligent and articulate with rapid speech patterns. Others are affected by the total lack of drive and focus and this hypo-activity leads them to be described by others as lazy, slothful, unable to complete a task, unreliable.
In many cases, the adult ADD is usually treated medically for depression and insomnia as ADD is not easily recognised. Of interest is the fact that many of the ADD sufferers report that Ritalin has had a positive effect on their lives and that they feel more positive and in control once medicated. Others fear medication, saying it is a crutch and an excuse but then try to self-medicate instead.
What can be done? – a good first port of call is a neurologist who is able to assist in the identification of the condition and prescribe the right medication. Secondly, find a psychologist who understands the condition and can work closely with you and your partner to shore up an often stormy relationship. Thirdly, join the ADD support group – a group dedicated to education and support of both those suffering from the condition and those who survive around them.
Terry Wilke
M.Ed. (Psychology)
Educational Psychologist
AN OVERVIEW OF ADD IN ADULTS
Until the late 1980s it was thought that Attention Deficit Hyperactivity Disorder (ADHD) was outgrown by adolescence, and always by adulthood (Barkley, 1998. Research has however suggested that up to two out of three children diagnosed with ADHD continue to experience symptoms into adulthood.
It is generally accepted that ADHD often manifests differently in adults, with hyperactivity becoming more internalized and subtle with age. As we learn more about ADHD in adults, we realize how far-reaching its impact can be academically, vocationally and in social areas. More and more adults seem to be recognizing ADHD symptoms in themselves.
Many adults recognise ADHD symptoms in themselves when their own children are diagnosed and it is often these adults who approach the ADHD Support Group in search of help and more information.
ADHD is not an all-or-nothing condition but can fall at any point along a continuum. It is important to note that not every person will experience all the different symptoms and that most people experience some of these symptoms at some point in their lives. Barkley (1989) stresses that in order for an adult to be diagnosed as ADHD, he/she must have suffered as a child, even if not formally diagnosed in childhood.
As yet, there are no diagnostic criteria for adult ADHD which have been validated by trials, as there have been for children. Nevertheless, two well-known American practitioners in the field of ADHD, E.M. Hallowell and J.J. Ratey (1995) have compiled a set of frequently reported symptoms of adults with ADHD, based on their experience with patients. A number of themes that emerge from their list of symptoms include: distractibility, impulsivity, and hyperactivity or restlessness, as well as problems with mood, depression, self-esteem and self-image:
A CLOSER LOOK AT THESE SYMPTOMS:
Distractibility: Adults with ADHD are frequently easily distractible. They have trouble concentrating and focusing their attention on activities such as reading, having a conversation or listening to the radio. They also tend to be forgetful. Conversely, ADHD adults frequently also have the ability to hyper-focus, highlighting the view of Hallowell and Ratey (1995) that this is a syndrome of “attention inconsistency” rather than “attention deficit”.
Impulsivity: Impulsivity in the form of poor response inhibition or poor self-control can present either verbally or actively. Verbal impulsivity may include butting into a conversation or verbalizing thought before thinking them through thoroughly. Active impulsivity may include changing plans at the last minute, spending money excessively or committing oneself without first thinking things through. Low frustration tolerance and poor organizational skills may also be symptomatic of impulsivity.
Hyperactivity/Restlessness: Hyperactivity as seen in children, usually does not present in adults. Instead it often presents in adults as restlessness in the form of pacing, fidgeting, nervousness, poor follow-through, impatience and stress intolerance. A sense of restlessness may also precipitate adults with ADHD to frequently look for high stimulation or novel experiences.
Moods, depression, self-esteem and self-image: Many of these symptoms may be due to experiences of frustration and/or failure as a consequence of being distractible, impulsive and/or restless.
Some untreated adults with ADHD are at risk for developing addictive behaviours such as substance abuse, gambling, shopping or eating. Such behaviours may not only be indicative of impulsivity, but also the sufferer’s way of attempting to ‘soothe’ his/her underlying ADHD symptoms. On the positive side however, ADHD adults are often creative, entrepreneurial, intuitive and intelligent individuals. They are also often dynamic.
SUGGESTIONS FOR THE MANAGEMENT OF ADULT ADHD
Education: Educating oneself and others abut ADHD is essential for adults coping with ADHD. Information may be obtained from a variety of sources including talks, tapes, videos, books and websites. Education about ADHD is empowering both for the sufferer and for those with whom they live.
Structure: Structure provides one with a reliable system of external controls that is essential to compensate for unreliable internal controls. These controls may include lists, reminders, notepads, diaries, schedules, weekly planners or alarm watches. Regularly used items such as keys, stationery or tools should be kept in a set place. While attempting to perform activities, interruptions should be kept to minimum. Putting such a system of structure in place will be beneficial in promoting a sense of order and calmness in one’s environment which is in turn confidence building and empowering.
 Psychotherapy or coaching: Psychotherapy includes reframing the disorder as being neurobiological rather than as a disorder of character; and empowering individuals to believe that they can be different and that their lives can be improved. Coaching may help people identify areas of personal growth and change, as well as develop and step-by-step action plan to achieve those goals, and motivate them in reaching those goals.
Diet and Supplementation: A healthy diet free of anti-oxidant preservatives, synthetic additives and colourants, as well as supplements in the form of essential fatty acids (omega 3 and 6), and a good multivitamin and mineral supplement have been found to be particularly helpful for ADHD children as well as for adults with ADHD.
Medication: The most commonly prescribed medications for ADHD are stimulants (Ritalin). Tricyclic anti-depressants as well a various other medications are also sometimes prescribed.
Merle Croock
November 2003
References
ADHD news (Spring 2002, Spring 2003)
The National Attention Deficit Hyperactivity Disorder Information and Support Service (ADDISS)
Barkely, R.A. (1998). Attention Deficit Hyperactivity Disorder. New York: Guilford Press.
Hallowell, E.M. and Ratey, J.J. (1995). Driven to Distraction. Touchstone, New York, New York.
WEBSITES
http://www.addiss.co.uk
http://www.adders.org
http://www.addwarehouse.com
http://www.breggin.com
http://www.chadd.com
http://www.rabiner.com
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The TOP 10 Tips for Living with Adult ADHD
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1. Nourish Yourself
Healthy eating is great way to minimize the negative effects of ADHD. There is a direct link between the food you consume and the effectiveness of how the brain operates. As ADHD is neurological in nature, if your brain receives all the nutrients it requires it repays you by functioning at its peak.
The diet that people with ADHD find most beneficial is one that is…
1) Rich in high quality protein,
2) Contains a healthy amount of ‘good’ (monounsaturated and polyunsaturated) fat,
3) Includes complex carbohydrates,
4) Low in ‘bad’(saturated and trans) fat
5) Lots of fresh water
6) All consumed at regular intervals throughout the day
Omega 3 is one of the most important nutrients for your brain to function to its optimum capacity because it increases your neurotransmitters. One of the key neurotransmitters for an adult with ADHD is dopamine. When dopamine levels are reduced your attention span is also reduced. So by consuming more Omega 3, through diet and with a supplement you can increase your attention capacity!
2. Daily Exercise
As an adult with ADHD you may have already made the connection between exercise and feeling great. This is because when you perform aerobic exercise (running, biking, rowing, fast walking, and swimming) there is an increase in the blood and oxygen levels in the brain. This increases endorphin and acetylcoholine levels, which help alleviate ADHD symptoms. This in turn helps you focus, experience greater mental alertness, have a sense of calm. Aim for some aerobic exercise every day and you will notice the benefits. Do whatever exercise is fun or enjoyable for YOU.
If you do not have a favourite form of exercise at the moment experiment until you find yours.
If exercise is not currently part of you daily life, remember to visit your doctor first to get a clean bill of health before you begin.
3. Meditation
Meditation may seem like a contradiction in terms for someone who has ADHD. However, meditation is very beneficial as it quietens and focuses the mind: it helps to increase concentration, decrease impulsivity, increase cognitive functioning and promotes healthy sleep. Try it out and see the benefits for yourself, even if you feel some resistance to it at first.
One of my clients told me that when she meditates first thing in the morning, she feels more in control the whole day. Time travels at a slower speed and she accomplishes more. She is on time or a little early for appointments without obviously trying, and feels a sense of calm.
4. Sleep
While getting a good night’s sleep minimizes your ADHD symptoms and allows you to function at your best, a large percentage of the ADHD adult population have problems sleeping. The most common problem is not being able to fall asleep, but other issues include, waking up numerous times during the night, and not being able to wake up easily in the morning.
Here are my top 3 tips for getting a good night sleep.
1) Stop participating in a stimulating activity 2 hours before your ideal bedtime, switch off your computers, TV and phone.
2) Do not consume caffeine or smoke cigarettes after 3pm.
3) Develop your own bedtime routine, one where you relax and unwind from the day’s activities and prepare your body for sleep.
While these 3 tips might sound difficult as you are reading them, the pay off is that you will begin to feel refreshed in the mornings and ready to start your day.
5. Thrive in your environment
It is important to create a beautiful environment that supports you, in order that you can function efficiently and feel happy, relaxed and in control of your life. In feng shui they say that your physical environment has a direct effect on your health, emotions and energy. Your environment includes your home, car and office and any other area you spend your time in.
By reducing your clutter, and making your environment organized and pleasing on your eye, you will notice a big difference in your mental well being and your ADHD. Having everything in its place and a place for everything is not only pleasing to your eye, it will make you happy! You will save time looking for your belongings, and have the peace of mind that you know where everything is. Start with small steps so you don’t overwhelm yourself and start decluttering and organizing your environment.
6. Goals
Goal setting is an exciting and empowering process. It puts you in the driving seat of your life. Having ADHD is not an excuse not to set goals, it is a reason to set goals and work towards them otherwise it’s easy to get distracted and move from one idea to the next without sticking to what is really meaningful to you. When you set a goal for yourself make it really resonate with you both on an intellectual level and emotional level. Make sure it’s a goal that you really want to achieve rather than one that the people in your life would like you to achieve. When you do this you are setting yourself up to succeed. You can set goals in many parts of your life. For example you might have a financial goal, a health goal, and ADHD related goal, and a hobby goal.
Think now what you would like to achieve and experience in the next 3 months.
When you achieve one goal, always acknowledge it and celebrate it in some way. Then set another goal! This keeps you moving forward in the direction you decide.
7. Staying on track
Now that you know what your goals are, it is important to stay on track and work towards achieving those goals.
Time management, routines and habits will all help you to stay on track. Very often as an adult with ADHD, it is easy to focus only on one day at a time fighting the fires that occur from poor planning. The days go by quickly and turn into months, which turn into years. In order to fulfill your potential, it is important to take control of the passage of time and not let this happen to you. Focus on day-to-day life, to ensure that it is productive and stress free, while keeping an eye on the future so that your goals are achieved as well.
8. Build up your Self esteem
Self-esteem levels are often low in adults with ADHD, after years of not measuring up to society’s ‘norms’. The good news is, once you realize your self-esteem is low, you can start doing lots of things to change it. Healthy self-esteem is something that can be achieved at any time or any age.
When you start to feel good about yourself, proud of your achievements, and happy in who you are, you will find you will become not only more confident, but also happier in everyday life.Everyone is different and unique. Accept and love who you are and realize you can do or be anything you want. Sit down now with a notebook and list 25 things that you have achieved, or a characteristic or skill that you have and are proud of.
9. Wonderful people in your life
In order to lead a healthy, well-balanced life, it is important to have some special people in your life so you feel connected, loved, cared for and valued. Humans are social animals, and we need human connection to thrive. Making time for people can seem like a luxury when there is so much to do. However it is essential. Who are the people in your life who love you ‘warts and all’, who love and support you no matter what. These are the people that make you feel good about yourself. Spend time with these people and limit time with negative people.
Some people with ADHD do very well in social settings, they have highly developed social skills and love being with and interacting with people. Other people with ADHD do not do well in social situations, and find them very difficult.
If you are a person who finds it hard to meet new people and develop new friendships, then you don’t necessarily need to become a social butterfly, but human connection adds meaning to life and it’s an important key to fulfilling your potential.
10. Fun
Many people with ADHD are stressed, overwhelmed and depressed. I wanted to include a step on fun, because life really is supposed to be fun, rather than something to be endured. Fun does not have to be a delayed reward for when your house is in order, or you have achieved another benchmark in your life. There will always be stresses and strains in your life, so take the bull by the horns and make the decision now to start to have fun!
Take time to think about all the things you love to do, and let the fun begin.
Based on the book UNTAPPED BRILLIANCE: How to reach your full potential as an adult with Attention Deficit disorder by Jacqueline Sinfield.
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