Understanding ADHD: A Guide for Parents and Adults
Let’s talk about ADHD! What is it? How do you know if you or your child has it? And how can you manage it?
Attention Deficit Hyperactivity Disorder (ADHD) is a common mental health condition that affects both children and adults, with symptoms typically beginning in childhood. You might recall constantly fidgeting in your chair, struggling to pay attention in class, and receiving frequent calls from school about being “disruptive.”
These could be signs of ADHD.
Is your child constantly forgetting their lunch bag, needing frequent reminders to complete tasks, or talking your ear off? These behaviours might also be indicative of ADHD. However, it's important to note that many factors could cause a child to fidget or chatter excessively. If these behaviours are persistent and occur daily, it might be beneficial to discuss them with their teacher and doctor for an assessment.
As an adult, you might wonder why you’re always losing or misplacing things, making simple mistakes at work, missing important deadlines or appointments, unintentionally interrupting others, or feeling the need to be constantly on the go. These could be signs of undiagnosed ADHD. Even without a formal diagnosis, there are strategies you can learn to manage these challenges and improve your daily life.
Let’s jump into some practical tips for managing it, both for children and adults:
Create a routine.
The more consistent and predictable the day is, the more successful the day is. Use calendars, pictures, agendas, and lists to help outline what is happening in the day, and what tasks need to be done. Having something to refer back to will help remain on task and organized.
Chunk the work.
Breaking your task down into smaller chunks will help a task feel more manageable. If your teen has 3 chapters of homework, chuck the work into smaller pieces at a time - read 4 pages, take a break, read 4 pages, take a break - to help reduce the pressure of larger amounts of work.
Take multiple breaks.
If a task feels too overwhelming or complex, plan your breaks in advance. Set a timer for 15 minutes, work away at your task, then allow a 5 minute break to recharge before restarting the timer. Be kind to yourself and remember that short stints in time add up to a task well done.
Pause and take a deep breath.
It is not uncommon for people with ADHD to become flustered, stressed, and overwhelmed throughout the day. Try to remember, a calm body helps create a calm mind. Taking deep breaths is a great way to regulate your body during high tension moments, and can act almost as a reset for you to regain focus and accomplish the task at hand.
Talk to the teacher.
Keeping regular contact with your child’s teacher is a great way to ensure you are getting consistent updates, progress reports, and things to keep an eye on to help support your kiddo at home and at school. Teachers are a great resource for support and can provide helpful information needed during an assessment.
How do I get a diagnosis and why do I need one?
If you recognize a few signs of ADHD in you or your child, the next thing to do is get assessed by a psychologist for a diagnosis. As mentioned before, a diagnosis is not needed to help manage ADHD symptoms, but it helps. A diagnosis helps to gain access to supports such as in-school support (IEP’s) or medication. An IEP is an Individual Education Plan which is used to outline any accommodations a student may use based on their needs, such as extra time on tests.
Remember, you don't have to navigate ADHD alone, no matter your age. A mental health therapist can be a fantastic ally, providing tools and coping strategies to help manage symptoms. They can work with children, adults, and families to develop personalized approaches that enhance daily life, improve organizational skills, and foster emotional balance. Whether it’s through fun and practical tips for keeping routines or calming techniques like mindfulness, a therapist can make a world of difference.
Understanding ADHD and getting the right support can lead to better outcomes and a more fulfilling life. Don’t hesitate to reach out for professional help—whether you're a parent trying to support your child or an adult seeking to understand yourself better, there are resources and people ready to help you on your journey. Remember, you're not alone, and with the right tools and support, managing ADHD can become much easier.
This post was written by wellbe’s social worker Rachel Jessome. If you or your family are in need of support, you can book an in-person or virtual visit with our social workers here.