Coping with your ADHD and COVID19

Effectively handling the current situation can be a scary task to take on; even more so if your mental health has already been a constant struggle for you to maintain. Below, read three positive strategies for coping with your ADHD a midst the current global pandemic and allow yourself to find some peace of mind.

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FIND POSITIVE SOCIALIZATION:

While you may not be able to physically leave the house, stay in touch with those around you via phone call, video chat, or social networking. Evaluate your responses to various social platforms and try to only remain active with media that will place your concentration on the positives. If Instagram is an outlet that allows you to become more focused and productive, continue to use this network as a means to be just that. On the other hand, if Twitter is a source of anxiousness or uncertainty for you, do not waste precious energy and attention using it. Instead, find a deeper, more meaningful way to socialize during this difficult time.

Setting up a scheduled weekly video call with friends and family may help you to remain connected, and allow you to regain some organization that has been lost in the past few weeks.

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CHECK YOUR HARMFUL HYPERFOCUS:

While it is wonderful to have interests in a variety of things, it can be problematic with ADHD. Hyperfocus will often take your attention away from more pressing matters and instill that attention in other areas of fascination for you. Maybe your main areas of hyperfocus are drawn toward video games or TV? If this is the case, give yourself restrictions and guidelines to avoid entering a state of mind and body that you have difficulty escaping.

You can create a daily schedule with a series of tasks and activities that you wish to complete. Only once they have been completed may you reward yourself with the interest of your choosing. Find a system that will work best for you and remain vigilant at it.

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REALISTICALLY ASSESS THE SITUATION:

ADHD can make the imagination have calamitous thoughts. These thoughts can be crippling for both your mind and body. It is important to take a deep breath, think rationally, and ask yourself if the current situation is actually as terrible as your mind is making it out to be.

If you find yourself quickly overpowered by these thoughts, write them down. Grab a pen and paper or chalk and sidewalk, - if you want some fresh air - and write down what it is that you are experiencing. Once you’ve done this - re-read what you have written.  

If you become overwhelmed with your thoughts, ask yourself if what you are feeling is a part of your reality. Remain focused on the tangible, rather than the “what-ifs.” Make realistic goals for yourself and set reasonable deadlines to accomplish them. It is so important to listen and keep tabs on your mental health.

Hopefully, with the help of these three steps, you will be able to better manage your ADHD during this time of crisis. We wish you health, happiness, and the ability to move onward with your mind and body intact.

Adapted from: Rosier,Tamara “ADHD Catastrophizing: Stopping Pandemic Worry and Anxiety.” ADDitude, 26 Mar. 2020.

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