Willpower has nothing to do with ADHD in adults

“Lost your credit card? Did you count the crows at the meeting? Can’t sit still? ADHD, yes, it happens to adults too.” New York City subway cars are plastered with public service announcements that draw attention to the topic of Attention Deficit Hyperactivity Disorder. In our country, at best, pediatricians and parents of children with this diagnosis know about ADHD.

What is ADHD

ADHD is a form of mild brain deficiency. It manifests itself in a deficit of certain structures: because of this, the maturation of the higher “floors” of brain activity is disrupted. It is important to understand that the question is precisely in the chemical problems in the control systems of the brain.

An adult (like a child, by the way) with ADHD is “disinhibited”, often shakes his leg, bites his nails. He is physically incapable of keeping his attention on something, controlling his actions and emotional outbursts, and following the rules.

As for work or study, there are two options for the development of events:

• he puts things off in every possible way,

• he gives in to an impulsive desire to do something, but either quickly gives up or exhausts himself, wanting to complete what he started.

Due to their characteristics, an adult with ADHD quickly loses interest, begins to get bored, distracted, often very sensitive even to ordinary sounds or sensations that completely knock him out of the right mood.

As a result, he is completely disappointed in what he is doing, and ultimately in himself. These “non-inclusion”, incompleteness often give rise to many complexes, fears, develop general anxiety, inability to maintain relationships with people and often end in depression.

How do people with ADHD feel?

“I’m almost 30, I feel like a maximum of 5. Inside – complete chaos. I’ve been trying to somehow streamline my life since I was 15, but I can’t dwell on anything, go deep into anything. It would seem that it is easier: to systematically do business? But no. I don’t know what to grab at, but still, having grabbed it, I don’t finish the job. Even books I can read only the easiest ones – the rest is not digested.

What about communication? It is difficult for me to concentrate on the topic of conversation, I often answer without listening to the end, I speak out of place. I just don’t know how to think about the consequences: I always act according to my mood. I feel calmer only if I move: I go or go. I do not work, I live with my parents, I have abandoned sports and hobbies. I am ashamed of myself, of my infantilism, insolvency, but I can’t do anything about it, ”our heroine shares.

A familiar picture? Self-diagnosis is a very conditional thing, but if you find at least a few symptoms in yourself, this is a reason to consult a specialist. Adults diagnosed with ADHD benefit greatly from cognitive behavioral therapy, biofeedback, and family therapy.

WHAT TO DO BUT THERAPY

1. Change your diet

With ADHD, it is important to stabilize the blood sugar balance and maintain a constant level of energy and concentration. Try to switch to a high-protein, low-carb diet with a relatively low fat content.

If possible, it is better to exclude from the diet any sweets and fast carbohydrates that easily turn into sugar (bread, pasta, rice, potatoes).

On the advice of a therapist, you can supplement the diet with nutritional supplements: L-tyrosine, docosahexaenoic acid, lecithin, phosphatidylserine.

2. Move more

Physical exercise increases blood circulation in the frontal cortex, raises the level of dopamine and norepinephrine. Choose any exercises for the coordination of complex movements: karate, taekwondo, or archery as a training of patience and attention. Suitable for running, biking, swimming, walking, rowing.

With nervous excitement, you can do a breathing exercise to develop self-control. Inhale through your nose for a count of 8, hold your breath for a count of 5, exhale through your mouth for a count of 10 (all the way), repeat 5-7 times.

Massage helps a lot: it enhances the flow of nerve impulses entering the central nervous system from the sense organs – hands, fingers, ears, head.

3. Change habits and daily routine

1. Make a to-do list every morning, prioritize, designate the time. During the day, look at the diary, referring to the plan.

2. Use email reminders (in the phone, alarm clock, computer).

3. Remove everything from the room that interferes, distracting or not using. To organize the space, use transparent containers so you can immediately see where everything is.

4. Use headphones at workto shield yourself from ambient noise.

5. Try to go for a walk during the day, at least for a few minutes.

6. Simplify your tasksbreak them down into small ones.

7. Use the scheme “15/15” or “45/15”to focus: do something for 15 or 45 minutes, take a 15-minute break – and so the whole working day.