What comes to mind when we hear or think of attention deficit hyperactivity disorder, commonly referred to as ADHD?
We might reflexively envision an energetic child in a room full of toys. Others of us might imagine trying to have a conversation with someone who becomes easily distracted.
Such thoughts are of course only simplifications of a much wider and now better-understood condition. It is one that can affect all people of all backgrounds and ages in Oswego, Aurora, Plainfield and Naperville (IL).
ADHD is a neurodevelopmental condition characterized by recurring patterns of inattention or hyperactivity and impulsivity that interfere with personal functioning or development.
It can begin during youth and continue well into adulthood. Just a few symptoms of ADHD can be:
not being able to focus on a task
lack of organization
frequent movement, talking or restlessness, including when inappropriate
trouble with school, work or relationships
acting without thought or self-control
seeking immediate rewards or gratifications without concern for consequences
In the past, ADHD symptoms could be misconstrued as willful defiance, purposefully unruly behavior or a problematic disability. Research has proven this to not be the case.
There are three main types of ADHD:
Inattentive ADHD: Difficulties with attention and focus but typically without the elevated hyperactivity and impulsivity seen in the other types; can include trouble following instructions, being organized, avoiding distractions and remembering things.
Hyperactive-Impulsive ADHD: Greater struggles with hyperactivity and impulsivity than with inattention; can include restlessness, fidgeting, excessive talking, interrupting others, making hasty decisions and difficulty staying seated or calm.
Combined Presentation: Symptoms of both inattentive and hyperactive-impulsive ADHD; is the most common type.
While ADHD can't be cured or prevented, it can be managed with supporting education and treatment.
As with many mental conditions, the underlying causes and risk factors of ADHD are still being researched. Studies have shown a steady link between a person's heredity and ADHD: We are more likely to have ADHD if it was passed to us through our genes.
Beyond genetics, possible environmental and neurological factors of ADHD can be:
brain injury
a mother who smoked or drank during pregnancy
low birth weight or premature birth, which can contribute to neurological outcomes and risks
exposure to lead or other toxic environmental substances while young or still in the womb
ADHD can present differently in individuals, and symptoms may change with age. Many people with ADHD are creative, bright, caring and insightful. However, because of their intense and long-term symptoms, they can battle with their self-esteem and their ability to recognize their strengths. In some cases, this can lead some of those with ADHD to compensate by pursuing perfectionism as a way to cope.
When we consider ADHD, a preoccupation with being perfect might not be the first characteristic we think of. However, for those who have ADHD, perfectionism is often a component of trying to self-manage the condition.
This striving to be perfect can represent the recognized gap between what a person with ADHD would like to achieve and what they're actually able to accomplish. This can make perfectionism a common cognitive distortion.
During their youth, those with ADHD might endure criticism and punishment as a result of others misunderstanding their condition. At the same time, they may struggle with focus, memory and organization.
Consequently, they may feel a great inner push to be perfect at something or not do it at all, which can cause procrastination. Although not a healthy coping mechanism, perfectionism is the individual's way to trying to prove their worth: If he or she can precisely control every detail of an effort, they will show their discipline and motivation.
Together, impulsivity and perfectionism can form a counterproductive mental loop in which the ADHD individual sets unrealistic standards. Frustrated that they cannot achieve them, they then make impulsive decisions leading to negative outcomes that reinforce the thought they are failures, and the loop of negative feedback continues.
An ADHD individual's impulsivity and executive dysfunctions – their difficulties with memory, attention and thinking – further can compound a defeating self-image until it leads to burn-out and neglect. The individual might begin to ignore basic needs such as proper nutrition and hygiene and forget important commitments and deadlines. They may also struggle to start tasks, and if they do begin one, they might not finish it.
A few proactive steps that someone with ADHD can take to help reduce the symptoms of perfectionism can include:
setting realistic schedules. With ADHD, it's easy to contend with time distortion and blindness.
divide projects and tasks into doable parts. Approaching them as if they must be expertly completed all at once will only encourage frustration, procrastination and the sense of being overwhelmed.
accept praise. A person with ADHD can instantly think of reasons why praise is insincere or inaccurate. The next time someone gives praise or complements, receive them with a simple, gracious "thank you."
focusing on the positives in others. ADHD can lead to often comparing the self with others. However, such comparisons tend to reinforce self-defeating negativity. Focusing on the positives in people allows us to find more of the same in ourselves. It also helps lessen our fear of making mistakes.
People with ADHD in Oswego, Aurora, Plainfield and Naperville can feel further challenged during the holidays with the elevated shopping, cooking, socializing, stimulation and potential schedule disruption, all of which can activate stress points.
Individuals with ADHD can help manage seasonal spikes in distress with some self-aware foresight that contributes to self-care. The same principles can apply to other times during the year when there's a perceived increase in stimulation and expectations.
Plan ahead. Structure and predictability can really help reduce the anxiety that can accompany ADHD. This might include scheduling important tasks and events in a pocket calendar, a cell phone or another app.
Define, prioritize and honor your needs. Boundaries are proper limits we set to help protect our mental health. Commit to saying "no" to things that you don't have time and energy for. Say "yes" to what really matters to you and what you can commit to without a growing cost to yourself.
Maintain consistent sleep, exercise and diet routines. Resting and taking care of your body provides a strong foundation for managing stress and ADHD symptoms.
Limit extra distractions and stimulation. The ADHD brain latches onto everything in proximity. Playing a video game while the TV is on loudly, lights are twinkling, and people are talking and moving around will often amplify symptoms. Being self-aware about distractions and, if needed, having a plan for a pause or an exit can be self-care.
If you or someone you care about has ADHD, Empowered Life Therapy helps create paths to greater calm and clarity through mindfulness- and compassion-based treatment.
We work closely with the individual to define and follow a personal plan that empowers awareness and control of ADHD symptoms in achieving comfort, peace and relief.
Depending on the individual and the symptoms, a personal plan might include a skill-enhancing approach such as:
behavioral therapy for practical assistance in areas including organization, completing schoolwork and working through difficult events. It also develops greater skills for monitoring one's own behavior and acknowledging one's achievements, such as applying greater thought and self-control before acting.
cognitive behavioral therapy (CBT) for learning to be more aware and accepting of one's own thoughts and feelings, which can strengthen concentration and focus as well. Through CBT, the individual can learn to re-frame negative thoughts and reactive emotions in constructive, rational ways.
social-skills training for further developing interpersonal and social interaction. For ADHD in children, this might involve teaching them how to wait their turn, share things, ask for help or respond to teasing. For adults, enhancing social skills might include becoming a better listener and improving one's self-control and social problem-solving.
In treating ADHD, our therapists help develop greater mindfulness and self-compassion as healthy ways to separate from the inner critic's relentless pressure. Being mindful of our present thoughts and feelings and seeing them for what they are lets us accept them more peacefully. It also helps us understand how others may have the same struggles.
Empowered Life Therapy understands how ADHD can intrude on inner balance and peace. We also know how proper treatment can help guide the individual to greater contentment and clarity. To find out more about our ADHD therapy for Oswego, Aurora, Plainfield and Naperville (IL), call us today at (630) 842-6585 or complete our contact form.
Kasey Huff