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| Attention Deficit Disorder (ADD) , the generic term for all types of the "official" clinical diagnosis
called Attention Deficit Hyperactivity Disorder (ADHD), affects nearly 4 percent
to 6 percent of the U.S. population, according to the Attention Deficit Disorder
Association. Dr. Mégane Fabre
|
|
OVERCOMING ATTENTION DEFICIT DISORDER
CONTENTS
INTRODUCTION TO ADD
UNDERSTANDING ADD IN LAYMAN'S TERMS
ADD IN ADULTS
ADD IN CHILDREN
SUPPORT GROUPS, ORGANIZATIONS & TREATMENT PROGRAMS
COPING TIPS
RELATED DISORDERS
OTHER ADD RESOURCES
INTRODUCTION TO ADD
An estimated 2 million children
in the United States, or some 3 percent to 5 percent of children suffer from
ADHD. In short, out of a classroom with about 28 children, the odds are that at
least one will have ADHD. The disorder doesn’t stop there, though.
Adults also suffer from the
disorder. In fact anywhere from 50 percent to 66 percent of children with ADHD
continue on into their adult lives with ADHD issues to face on their jobs and in
their relationships.
With ADHD being such a large
important part of everyday life, this ebook strives to help clear up myths from
facts and present an overview of the issues surrounding the disorder. It
includes information about ADD /ADHD along with a variety of solutions available
to help with treatment and coping, based upon the most recent studies, research,
reports, articles, findings products and services available, so that you can
learn more ADD/ ADHD health care.
For example, myth or truth? No
one can accurately diagnose ADD / ADHD either in children or adults. This is not
true. The fact is that although there is not yet a definitive medical test for
diagnosing ADHD, there are distinct methods for gathering information and
specific diagnostic criteria for assessing both children and adults listed in
the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV), published in
1995 by the American Psychiatric Association.
And ADD / ADHD treatment and
coping options available today can actually be a blend of several factors that
we’ll discuss here.
Note that the contents here are
not presented from a medical practitioner, and that any and all health care
planning should be made under the guidance of your own medical and health
practitioners. The content within only presents an overview of ADD / ADHD
research for educational purposes and does not replace medical advice
from a professional physician.
UNDERSTANDING ADD IN LAYMAN'S TERMS
ADD is a neurobiological
disorder that is often seen in others as a hyperactive, impulsive state; i.e.
not being able to sit still or pay attention for long periods of time,
overactive like “bouncing off walls” and jumping in with inappropriate comments
and behaviors sporadically. And this hyperactivity and impulsiveness occurs
about anywhere and everywhere, creating obstacles or often hindering day-to-day
activities; work, school, social activities, family life, etc.
Just what IS ADD?
Researchers believe that ADD is most probably caused by genetically based
biological factors influencing neurotransmitter activity in areas of the brain.
In some tests, people with ADD used lower levels of glucose in brain areas
dealing with controlling attention and inhibiting impulses, meaning less
activity. So a cause-and-effect approach ponders whether lower activity levels
might contribute to some ADD symptoms.
What is known, though, is that ADD does appear
across family lines. In short, indications suggest it’s hereditary, a possible
genetic predisposition within members of the same family. For example, research
shows that when a person is diagnosed with ADD, the odds are 25 percent to 35
percent that another family member also has ADD. Compared to the rest of the
general public, there is a less than 6 percent chance of someone else having the
disorder.
Not new really, since cases of
hyperactivity, lack of attention and impulsivity have been reported since the
early 1900’s, ADD has evolved out of health states with various terminologies;
Hyperkinetic Reaction of Childhood, Minimal Brain Dysfunction, and
Attention-Deficit Disorder With or Without Hyperactivity. However, with the
official publication of the Diagnostic and Statistical Manual, 4th Edition
(DSM-IV) classification system, the disorder has been renamed to stress the
importance of the inattention characteristics, as well as the hyperactivity and
impulsivity traits, to Attention-Deficit/Hyperactivity Disorder (ADHD).
Old school has it that children
outgrew ADHD during adolescent years, mainly because hyperactivity generally
seemed to decrease throughout teenage years. But the fact that a lot of the
symptoms carry on into adult years is now accepted and has erased that former
belief. As a matter of fact, some research has reported that approximately 2
percent to 4 percent of adults suffer from some ADHD symptoms.
Among children and adults, many
of those afflicted handle their ADHD and lead successful lives. However, many
others have reported strained relationships, depression, work, social, school
and dependency problems, and other negative issues. Overall, the keys to success
have been early recognition of the disorder and prompt treatment. So we’ll focus
on these two important issues.
ADD IN ADULTS
Since the concept that ADD
occurs in adults is a fairly new concept over the past decade or so, much more
information is available about ADD in children at this time. However, in a
nutshell, as an adult, ADD has matured into a chronic neurobiological disorder,
displaying three main traits: impulsivity, hyperactivity and inattention.
Although there is yet a
positively identified determined set of factors, by they genetic, biological or
physiological, that cause a person to become afflicted with ADD, fingers point
to biological and heredity factors as playing major roles.
Cases in which heredity has been
ruled out point to the following contributing factors: alcohol and tobacco
exposure during foetal development, extremely high levels of lead in the body,
birth weight recorded low, difficulties with birth and/or premature delivery,
and postnatal injury to the prefrontal brain areas.
Note several popular “mythical”
factors that many attribute to causing ADD when in reality they don’t: too much
television, too much sugar and food additives, social environment (like divorce,
poverty) or “bad” parenting.
Adult ADD seems to know no
national boundaries, afflicting people worldwide where studies have been
performed. And although ADD strikes both genders, adult male sufferers seem to
outnumber females in a 2:1 ratio (or lower).
ADULT ADD SYMPTOMS
Now let’s take a look at the
symptoms or traits characteristic of adults who have ADD. According to the
Diagnostic and Statistical
Manual of Mental Disorders (DSM-IV), adults with ADD most
generally:
- Fail to give close attention to details
- Make negligent mistakes at work
- Fidget with hands or feet, twist about in seat
- Have difficulty with attention span during tasks and activities
- Are unable to remain seated in situations where seating is expected
- Don’t appear to listen when spoken to directly
- Feel unable to relax
- Have difficulty following instructions, often failing to finish work
- Express difficulty with quiet participation in leisure activities
- Suffer difficulties with organizational skills and activities
- Feel energized; i.e. “on the go” or “motor-driven”
- Don’t like engaging in lengthy mental effort; i.e. they prefer NOT to engage in anything that asks for sustained mental effort
- Talk a lot (an inordinate amount of time)
- Lose necessary items for tasks and activities
- Rush to supply answers before questions are completed
- Become distracted easily
- Tend to be impatient
- Are forgetful with regards to everyday activities
-
- Interrupt frequently or intrude upon others.
As a result of the above major
characteristics in adults with ADD, the following issues are among the most
popular that are prevalent in adult ADD lives. Note that both the
characteristics above and the following problematic issues can range in scope
from mild to extreme, depending upon the person’s own unique health combined
with their ADD and other social, personal and economic situations. A
professional health practitioner is recommended for best evaluating each case.
Adult ADD major problems areas include:
- Suffering repeated anxiety, depression and / or mood swings
- Experiencing relationship, behavioral and self-control problems
- Struggling with poor memory skills and work effort
- Managing troubles with emotional, arousal and motivational issues
- Undergoing low self-esteem, boredom and time mismanagement issues
- Ongoing employment or substance abuse issues
- Annoying chronic tardiness, risk-taking and (greater than average) multi-tasking behaviors
Actually any of the variety of social, personal and economic problematic areas in adult ADD
lives is what causes the person to seek professional help when their disorder is
undiagnosed. Often referred to as a “hidden disorder,” ADD in adults can
underlie many outstanding mood disorders, substance abuse and other complicated
cases.
Often it’s not until after a person has been diagnosed with something
else like anxiety or depression, or until after his or her own child is
diagnosed with ADD, that healthcare providers are alerted to the adult’s ADD.
Thus many today still go undiagnosed, untreated, which is a shame, because
without the diagnosis, many believe ADD sufferers to be lazy, unintelligent and
immature.
And there is
help with treatment. Many afflicted with ADD can even apply for help under the
Americans with Disabilities Act of 1990 (prohibits employment and public
accommodations discrimination against people with a record of and / or who have
current physical or mental impairments that substantially limit one or more
major life activities, including learning and working.)
For a diagnosis, people
can begin with their healthcare provider or consult an educational psychologist,
a behavioral neurologist, a psychiatrist or a clinical psychologist. They would
undergo an evaluation that would generally include a complete developmental,
medical, psychiatric, educational and work history, interview about any
medications used and noted ADD symptoms / characteristics and overall look at
personal health, well-being and life in general (relating to social and
environmental factors).
Normally more
than one person is involved in this diagnostic processing that spans a couple
hours time. And main areas of focus are whether or not, and if so, to what
extent, the person has the three main ADD traits (hyperactivity, lack of
attention and impulsivity).
Adult ADD evaluations also include DSM-IV AD/HD
symptom rating scales to go over previous records; for instance, past medical
evaluations and test results, past work and school records in order to present a
more accurate assessment and diagnosis. Then a program of treatment and coping
skills can be put in place and any possible other health issues may be uncovered
for further treatment or ruled out.
ADD IN CHILDREN
Children exhibit one of three
main types of ADD. And although ADD in children seems to exist worldwide, at
least in the countries tested thus far, boys have been found to be afflicted
with ADD more than girls, 3:1. The three main types with the symptoms of each
are:
ADHD predominately inattentive type: (AD/HD-I)5
The sufferer:
- Lacks attention to details, makes careless mistakes.
- Has difficulty with lengthy attention span.
- Does not seem to listen.
- Struggles with instructions.
- Struggles with organization.
- Prefers not to use sustained mental effort.
- Misplaces items.
- Can be easily distracted.
- Can be forgetful during everyday activities.
ADHD predominately hyperactive-impulsive type: (AD/HD-HI)5
The sufferer:
- Exhibits nervousness movements with hands or feet, twists in chair.
- Does not stay seated for long.
- Is in higher gear, running or climbs a lot.
- Has a tough time handling quiet activities.
- Talks a lot.
- Rushes to reply to questions before they’re finished being asked.
- Is impatient.
- Interrupts others.
ADHD combined type: (AD/HD-C)5
The sufferer:
- Meets criteria from both sets above.
Regardless of which type of ADD a child has, parents are NOT to blame. The cause of the disorder is mostly
attributed to heredity factors. Good parenting skills or bad ones have nothing
to do with the issue. So outside factors like spoiling a child, abusive or bad
parenting, divorce, poor or poverty living environment, etc. are not to blame.
And even though a child has ADD,
that does not mean he or she needs to be “labeled” and stuck into a category.
Many, many children with ADD today can and do learn to overcome their
limitations and far exceed expectations, competing well with those who do not
have the disorder.
Studies show that the earlier a
child is diagnosed and the earlier treatment begins, the better chance there is
for success. In other words, early intervention is KEY.
There are many ways to
help children who have ADD. First of all, let the child know that you care (and
love him or her, if appropriate, as in the case of relatives). Sometimes after a
diagnosis, youngsters may think your opinions of them have changed and that you
think less of them. So let them know that this is not the case at all, even
share an imperfection of your own with them to let them know you work on issues,
too, and did as a child.
Also, let children know
that you support them in their challenge and struggles with ADD. And try your
best to express your support with positive remarks, praise, encouragement and
any help you can.
Note: there will be
good days and bad days in dealing with the ADD, just as there are with anything
else. And no one is perfect. So remember the better days when bad ones roll
around and keep on hanging in there! It may help a lot to keep a journal. Jot
down notes, (and don’t worry about spelling and grammar- just have fun with it),
include school grades, pictures, etc. Make it multi-media, if possible, and
colorful. Then during bad times, you’ll have plenty of reminders in your journal
of the progress to date and be proud and encouraged for the both of you.
Another way to help a
child with ADD is to get help yourself. Learn all you can about ADD and keep up
with advances in the industry. Reach out to ADD organizations and get on their
mailing lists. Clip magazine articles about ADD and follow up with any resources
they share. Ask you own healthcare provider for ADD information, check out
library books on the subject, bookmark ADD websites and sign up for their free
newsletters, etc. Start a folder for ADD information and put your contacts and
resources there.
Then share
these resources and tips with other people in the child’s network; his or her
teachers, parents / guardians and other concerned relatives, pastor, etc. That
way you can all share your support and concerns and help one another help the
child.
Of course,
recommend diagnostic testing as soon as possible to make sure of the ADD
diagnosis, if this is in your area of responsibility. If not, maybe you can
offer support and the ADD information in your resources to the one(s)
responsible for making that decision.
Next level up,
see how YOU can participate in hands-on help with the ADD child. Maybe you can
offer tutoring, reading assistance, help with organizational or other behavioral
skills? Maybe you can help teach study skills like using 3X5 cards and colored
markers. Maybe conduct practice verbal and written quizzes a little every other
day. Maybe offer the caretakers (if they are not you) a day off. Maybe simply
offer to gather more information. Volunteer to join the “team” and see what you
can do to help.
Note when you
do this, depending upon your role in the child’s life and your level of support,
you may need to complete some specialized training first. A workshop or series
of training sessions from qualified ADD professionals may be in order so that
you can learn how to best help the child. You’ll need to learn how to teach
problem solving, how to reward positive behaviors and reply to negative
behaviors, how to develop a game plan and strategy, monitor and log results,
identify and focus on strengths, handle weakness and much more. So have patience
and be open to learning on your end. And don’t be afraid to follow up, ask
questions, etc. – in short, be a team player! .
Don’t forget
to set aside time to take care or you own self and life in the meantime. There
are online forums, chat rooms, message board, and listservs (no cost email list
subscriptions where you can email others) for communicating and reaching out to
others in similar conditions. In this way, you can get some support and
encourage for yourself. And you can share with others to help them, too.
You can also
find out when local and online ADD and other helpful organizations are having
upcoming meetings, presentations, lectures and workshops, and sign up. Many
teach and share tips and advice for adults who are helping children with ADD.
Helping
someone with a high energy level, like a child with ADD, can sure take a high
amount of energy. And no one can “always” be at the best, highest energy level
24/7. So reach out and take care of yourself, too. “Slow and steady wins the
race,” as old Aesop’s story goes.
SUPPORT GROUPS, ORGANIZATIONS AND TREATMENT PROGRAMS
For all ages, there is no cure
for ADD. However, a variety of treatment options can help children and adults
lead better lives managing their symptoms. Education combined with medication
and counseling yields the greatest results to date. However, there is no
one-size-fits-all approach, as people have their own unique lifestyles, their
own symptoms to deal with, their own copying skill sets and their own treatment
options that work best for them in their environments.
To begin, here are some of the
popular components used in ADD treatment strategies. They are listed in no
particular order of importance:
- Information and education about ADD
- Testing and consultations with healthcare professionals
- Support network, groups, counseling, coaching
- Medication
- Behavioral, Educational
- Dedication, persistence and elbow grease
- Available educational or workplace assistance
In all, a combination long-term
program of many of the above is highly recommended for optimal treatment
strategy. Here is a look in detail at each of the treatments above.
INFORMATION AND EDUCATION ABOUT ADD
First and foremost, gather all
the information you can about ADD and file it in one place; one drawer or
cabinet. Ask your local librarian for books, videos, cassettes, magazine
articles, local meetings and anything else that can help you learn more about
ADD. Conduct online searches for helpful websites with ADD ebooks, ezines,
organizations, forums, message boards, workshops and more. Bookmark them, sign
up for their ezine or online newsletters and check back for updates, news,
informative articles, and other treatment tips. Network with your friends,
healthcare providers, and others to share information and learn from each other,
too.
TESTING AND CONSULTATIONS WITH HEALTHCARE PROFESSIONALS
Often upon
learning and finding out more about the ADD diagnosis, many are better able to
tackle treatment plans. It’s getting over that “scary” not-knowing part first.
So check with your own local healthcare network and educational advisers for
help finding professionals to test for ADD. For other places to turn, check out
the Yellow Pages under listings for: neurologists, psychiatrists, psychologists.
You can also check with local clinics, recommendations from family and ADD
friends’ physicians, children’s pediatricians, your local branch of the Children
and Adults with Attention Deficit Disorder (C.H.A.D.D.) group, physician and
psychologist referral services, local colleges or universities with medical
departments and your favorite online search engine – key in "ADHD (large city in
your area)" and "ADHD (your state)" for starters. For additional help, the
National ADHD Directory lists over 600 professionals and is available online via
this group:
Attention Deficit Disorder Resources
223 Tacoma Ave S #100
Tacoma WA 98402
Monday–Friday 11:30 a.m–2:30 p.m.
Phone 253.759.5085
E-Mail: office@addresources.org
At this time, basic listings are
free for all. Expanded listings carry annual fee rates.
Here are some basic
questions to ask when you are trying to learn more about ADD. Keep a journal and
take notes about each place you call for information so that you’ll have good
records to refer back to when making choices.
QUESTIONS:
1. Can you test for ADHD? If “yes”, what portion is covered with my health insurance
and/or do you have sliding scale fees (these are generally based upon income)?
If “no”, ask for recommendations / referrals that may be covered or call your
insurance company for referrals.
2. Is ADD is large part of your practice? And how experienced is the person I would be
working with in successful ADD treatment? (Key is to look for someone with
successful experience).
3. Briefly describe your testing procedures.
4. Briefly share some of your recent history of your current treatments that are
working successfully with ADHD - in adults (or “in children” depending upon your
need).
5. What type of treatments do you have available? (Key is to make sure there are options to
personalize what works for your lifestyle, and not a one-size-fits-all
approach.) And can you mail out some information about them?
A. Check
timing and costs (especially medications) to make sure their options fit into
your schedule and budget
B. If medications are involved, make sure someone has authority to prescribe, as
psychologists don’t and may send you to a psychiatrist whom they work under or
elsewhere – meaning more expense, another consultation, etc. - so check your
insurance again for coverage, timing and costs for scheduling and budgeting.
SUPPORT NETWORK, GROUPS, COUNSELING, COACHING
A lot of adults with ADD have
benefited from working under the direction of an ADD coach. A good coach can
help them learn behavioral and coping management skills and put them into
practice to improve their daily functions, like improving organizational skills
and productivity.
Some key areas of concentration
for improvement could be learning to use organizer and filing systems.
Step-by-step instructions on how to choose systems, set them up and use them
effectively, monitoring for revisions / updates to tailor an individual workable
solution long-term is recommended.
They can then be adjusted and even taught or
coached by professionals in the industry, like from companies who sell organizer
products such as Franklin Covey and Day-Timer, or even by a friend, colleague,
neighbor or relative who uses a successful system already and has time to help
coach. (You can contact companies like Franklin Covey and Day-Timer for
workshops online, in your area or available as tutorial videos, books, etc.)
Basic program goals would generally focus on: planners (either print or
computer-generated format) and to-do lists for scheduling and tracking
regular activities, daily classes, meetings, projects, appointments, etc.;
alarm systems to help direct activities and other planned items; easy and
quick filing and management systems for both hard copy and
computer-generated documents and “things” with an assortment of tools to fit
your lifestyle; and overall organizational management strategy.
MEDICATION
Medications are often prescribed
by physicians to help stabilize brain activity or make it more “normal”
functioning. They are the same for adults and children. Common stimulant
medications that have shown the most effective ADD results are Adderall,
Ritalin and Dexedrine. Cylert and Desoxyn are two other
popular prescriptions.
Ritalin, the most popular
medicine prescribed for ADHD, has been prescribed for over 40 years and is
reported by some healthcare professionals as being “safer than aspirin.”
Research with ADHD children shows that Ritalin, when taken in the correct
dosage, helps most, or some 70 percent, largely decrease their ADHD behaviors.
The exact role that all of these
stimulants play is still being uncovered; however, research definitely shows
that they help most ADHD recipients lead better lives with major improvements.
There is a downside, though. The
medical community and the FDA say that these stimulants are safe in their
respective prescribed doses. However, the downside is that: there is extra paper
work for the healthcare professionals; short-term (one-month supply)
prescription regulations; and FDA and licensing issues with regards to people
seeking these just to get controlled substances for other (unethical) reasons.
Notable is that in general,
people with ADHD report feeling “calm” when taking these medications instead of
feeling "high" (like an addict trying to gain a prescription would desire). And
adults with ADD who have history of substance abuse often report an end in their
desire for abusive substances when they are medicated for ADHD.
Research shows that some
antidepressants may be helpful for the management of several ADD symptoms (also
for persons suffering co-existing mood disorder and anxiety symptoms) if the
stimulant medications are not effective. Popular antidepressants are
Desipramine, Effexor, Imipramine, Nortriptyline and
Wellbutrin. If none of these are effective, others may be tried or
combinations of the above treatments at different dosages, depending upon the
individual case. Negative side effects to watch out for include: getting the
“jitters,” headaches or stomachaches (Pepto-Bismal or Zantac is often
recommended for stomachaches).
BEHAVIORAL COPING SKILLS DEVELOPMENT
A combination of behavior and
cognitive therapy has been found to help modify some ADD behaviors. It also
helps ADD sufferers handle the emotional effects of their disorder. Basically,
there are four key issues involved in behavior modification programs:
1. Start
with goals that the person can achieve in small steps.
2. Be as
consistent as possible— with times of the day, days of the week, environment,
and associated people.
3. Implement
behavioral modifications all along the way, long-term. I.e. don’t wait until the
end to introduce everything.
4. Take
learning the new skills’ process a little each day, one day at a time.
Check with
your ADD resources for help learning and incorporating new behavioral skills.
There are a variety of treatment programs for adults and children, from
workshops and classroom instruction to videos and audiocassettes and more. See
which options fit into your lifestyle and budget and don’t be afraid to
experiment with something new.
EDUCATIONAL / CAREER COUNSELING & COPING SKILLS
Studies show that therapy and /
or counseling to help those afflicted with ADD learn coping skills and adaptive
behaviors enhances their quality of life. Here are some main issues that often
need to be faced in the job/career and school arena for the person with ADD, and
how to handle them.
Distractions – Distractions from both dealing with
boredom and over-stimulation can both be important challenging issues in the
workplace. Boredom can lead to distracted thoughts, daydreaming – which leads to
loss of time and work production. And over-stimulation can lead to hyper-alert
mode, resulting in overactive imaginations and distracting thoughts, resulting
in lack of focus and attention to the job.
Some boredom busters include:
break up tasks into smaller more manageable chunks, take breaks and water-cooler
trips, and ask for more challenging work.
Some over-stimulation busters
include: forget “multi-tasking,” do one thing at a time; when possible, use
tools like email and voicemail so that emails and calls do not interrupt your
routine, allowing you to focus more on tasks at hand. Then only respond to them
twice a shift. Jot down notes to help sort out ideas that pop into your mind.
See your manger, teacher or advisor about handling chaotic noise, space and
other hectic work-related and school-related issues – maybe offer to use
earphones, move to a less crowded area or transfer to a different class.
Impulsive and hyperactive Behaviors – Dealing with
impulsive and hyperactive behaviors are managed better if the job or lengthy
class is not an inactive, sedentary position. However, if the job is something
like sitting at a computer all day, or your weekend course lasts half a day, set
your watch timer and try to get up and about for at least 5-minutes every hour.
Stretch your legs, go get a drink, etc. And enjoy active breaks and lunch
periods. Pack your lunch so that you can walk to a nearby park to eat instead of
standing in a lunch line somewhere. And run to the post office, mailbox or
student bookstore during a break.
To handle impulsive behaviors,
jot down notes in a daily planner or journal about what happens, triggering the
behaviors. Then when you are calmer and things are less chaotic, take a look at
your notes and get with your ADD healthcare team (friends, support network,
doctor, etc.) to come up with alternative behavioral solutions for facing the
issue next time around. Make sure to touch base and see if you are following
your recommended ADD treatment plan, too. Are you taking the recommended dosage
of medication? Are you getting enough rest? You need to take care of yourself,
don’t forget!
Time, Memory and Organizational Management – No need
to go it alone! Get help with managing time, thoughts and things. Carry around a
small notebook with a calendar insert and pencil, and USE them. Jot down
to-do’s, log deadlines, tests and meetings, jot down notes for tomorrow, etc.
For more help, try a planning system from the local office supply store or check
online for planning pages to download and make your own planner system.
Ask your
local or school librarian for help finding organization and planning books,
videos, cassettes and other resources. And there’s no need to reinvent the
wheel, either! Use what works for others. Ask for recommendations from family,
friends, teachers, neighbors and co-workers. For better timing, set your watch
or timed email alert to notify you to upcoming changes or scheduled events.
Managing large and / or long-term projects – Get
help! Ask you manager or teacher to help you break down the project into smaller
steps of chunks. Maybe you work with a temporary helper, too, or team up with a
fellow classmate? And see about finding better ways to handle the tasks- maybe
use subfolders to help organize materials more clearly, print out hard copies of
online documents for marking up purposes and seek advice from more experienced
workers or students, for starters.
Problems with Co-workers, Clients or Students – Have
difficulties dealing with tough clients? Dealing with tough co-workers or
immature students? Working with and being around people day in and day out can
be challenging in itself. Check out books on how to handle difficult people and
how to handle workplace issues. Find and attend relationship-building workshops.
Try different settings. For example, maybe work in a department with less
contact would be better, maybe even a home office setting. Check with
supervisors and your advisor to see what options are available. And check with
others in the industry, like through organizations that your company or major is
associated with, and see what other workers do. Maybe you can job-share or
present your own alternative solution written out and well planned in advance.
DEDICATION, PERSISTENCE AND ELBOW GREASE
Hang in there! Just like
anything else in life, there are ups and downs when dealing with ADD. What will
drive you to successful living is dedication, persistence and a little elbow
grease, during those down or tough times. Here are a few ADD tips.
First and foremost, is to focus
daily on your overall health, both in mind and body. Eat right, exercise a
minimum of 30 minutes a day, get enough rest, avoid unhealthy places,
substances, people…in short take good care of yourself. Be your best friend and
your body (and mind) will thank you during those difficult days.
Next, always continue your
education, either formally or informally. No need to enroll in a university.
Continue to read nonfiction about your work, health and personal interests,
participate in organizational events in your industry, attend a class or
workshop series once a year. Keep up! Use your brain and put it to work for you
and believe it or not, some ideas just might surface on tough days to get you
through the challenging times; you might remember others who survived and
overcame their own challenges and put some of their tips to work, for instance.
Don’t fail to plan. Plan to
succeed. Learn about goal setting and achieving by studying from books like,
“The 7 Habits of Highly Effective People” by Stephen R. Covey. And put his steps
to work in your own life.
Surround yourself with a
positive environment as much as possible. For example, don’t worry so much if
some people don’t seem to want to accept or deal with your ADD. Those people are
probably self-absorbed in their own issues for one reason or other, and don’t
accept other people’s disorders or issues, either. Actually, you never know -
-they could be working on accepting and dealing with some very serious issues
themselves, and are afraid to share discuss them with anyone.
Either way, tough.
It’s their loss, not yours. Hope for the best for them, but move on and focus on
being around positive people who pretty much follow that “Do unto others…”
theme. You can’t avoid ALL negativity, but you can choose to focus on more
positive aspects of life. Reach out with your five senses for ideas to make your
day better: shed the black business wardrobe and liven up your color scheme;
turn on some lively, happy music and sing along; get out and learn to dance
again; try some different foods from different countries to spice up your life;
and plug in a seasonal air freshener for a change of scent. Be creative and jot
down ideas for experimenting with new, positive environmental ideas each month.
Dig in and enjoy life. And remember: when the going gets tough, …the tough don’t
run!
AVAILABLE EDUCATIONAL OR WORKPLACE ASSISTANCE
ADHD is recognized as a
disability. Reasonable and appropriate accommodations can at times be made in
the classroom for children with ADHD, and in the workplace for adults with ADHD,
because of federal legislation; the Rehabilitation Act of 1973, the Americans
With Disabilities Act, and the Individuals With Disabilities Education Act.
These accommodations can greatly impact the quality of life, directly resulting
in improved work efficiency and productivity. Learn as much as you can about
opportunities that may be available to you and take action. Don’t be afraid to
follow up, either, and get information you can understand – i.e. that’s not in
government-speak.
COPING TIPS
Here are some tips to enjoy.
Print them out and share with your family, neighbors, friends, church members,
relatives and others who have ADD or would benefit by learning more about the
disorder.
Daily Living ADD TIPS
1. Often
the most obvious is overlooked. If you or someone you know suspects ADD / ADHD,
seek help. Ignorance is NOT always bliss!
2. Seek
treatment solutions that work best for YOU. And support those others choose for
themselves.
3. Continue
your education about ADD / ADHD. Research continues daily. Keep up with the
latest research, books, treatments; check out new workshops in your area, delve
into new online resources, etc. Information can mean healing power.
4. Think:
long-term and don’t be afraid of change. Since there is no cure for ADD, always
be open and willing to try to modifying behaviors and managing other symptoms
with revised aids. For example, get on a mailing list for Franklin Covey
planning products. If your budget, circumstances and time allow, experiment with
computerized organizational and planning tools, sync them with print versions.
Remember Aesop’s, “Slow and steady wins the race.”
5. Network.
Subscribe to healthcare association publications. Attend meetings and other
events in your area. Meet people, compare coping strategies, learn about new
products and services out there to help, make new friends, have fun. Don’t let
ADD keep you down and out. Get involved and be supportive of others, too.
6. Identify
any money-handling areas and get help. Ask your banker to help teach you how to
balance your checkbook, reduce your credit card debt, create a monthly budget
and save a little. Times change, expenses change, how to handle money changes.
So what you may have learned in your early years, may be different today.
Savings accounts sure earn a lot less interest, for example. So there may be
alternative methods offering better benefits for you. Multiple credit cards can
mess you up, so only use one. And online bill paying may help you set up
automated, regular payments so that your bills get paid on time every month from
now on. So do a little research online and at your local banks to see what you
can find; what helpful tips, products and services are available.
7. Keep a
To-Do or Wish List going just for FUN things! If you just focus on work
priorities, you may eventually get caught up in life’s daily grind and get
depressed (feeling like you’re getting nowhere). So start a list and jot down
things you’d like to do, rewards you’d like to strive for, people you’d like to
have fun with, places you’d like to go, etc. And make them happen! Work one into
your schedule every week, for example. By planning, you WILL work these goodies
in and find more enjoyment in life. Another rewarding aspect of this is that
during difficult days, you’ll have good things to look forward to and can maybe
even jumpstart a good mood by selecting one that fits into your plans and budget
that day, like a bike ride to the park with a friend.
8. Develop
your sense of humor. Learn to laugh at your own self, your own mistakes, and
lighten up. Add some humor into your day, a half-hour sitcom, a humorous radio
show during your commute, the Sunday and daily comics. Remember that old saying,
“Laughter is the best medicine?” Time to laugh! Prescribe some for yourself.
COPING WITH HOLIDAY & SEASONAL STRESS
Here are some tips on how to
better handle holiday and seasonal stress. They are listed in no particular
order of importance.
1.
Instead of focusing on what other people are doing and trying to fit in with
their lifestyles, traditions, celebration planning, focus on what works best for
your family and you. For example, some people go into detailed planning, making
elaborate menus of home cooked foods that could take days to shop for and
prepare. Others need to wait until the absolute last minute to seek out and put
to use their special decorations, treats, gifts, etc. Do what makes YOU
comfortable. Do it in spurts, if you like. Plan ahead and go out when there is
less traffic, less people at restaurants, in line, at stores.
2. During
late fall and (all) winter seasons with less sunlight, plan ahead. Purchase
bulbs from the thrift store with higher wattage (like 75- or 100-watts) and
replace them in lamps that can take higher voltage. Keep extras on hand, too.
This is the time of year when bulbs decide to go out, too, because of more use
than normal.
3. Seek out
help. No need to be Superman or Wonderwoman. Ask family members or roommates to
chip in and help around the house a little more than normal. Check around for
local helpers by posting notices on supermarket and other store bulletin boards,
call and mail letters to high school and college guidance counseling departments
to see about hiring students. Ask friends, neighbors, church members, etc. for
referrals. Reach out!
4. Build
flex time into your schedule. In other words, try not to be rigid with ordinary,
day-to-day tasks and ones that pop up unexpectedly. When possible, to allow for
extra time during holiday rushes, seasonal weather messes, etc. Leave a little
earlier, allow time to shop, work, play more. Have “free” spaces for doing
absolutely nothing if you want!
5. Keep an
emergency “healthcare” list ready. Just in case you need a little extra help
handling ADD symptoms that could flare-up too high, have a list of “help”
numbers handy on the refrigerator with a magnet. List your healthcare provider,
any local health centers that might host workshops for stress management, an ADD
coach, helpful ADD (and other) websites, forums and chat rooms, etc.
6.
Communicate. Let your fellow housemates know about certain stressors or other
triggers that come up and ask to work out solutions. For example, say your
dishwasher breaks down when guests are over for the weekend and costly repairs
aren’t in the budget. Setup a schedule so that everyone pitches in daily to keep
dishes caught up, so you’re not left without plates and cups one day, and your
sinks are free to use.
7. Try to
stick to your normal routine, even if you’re at someone else’s home visiting.
Sure, you can allow for flexibility, but remember to take any meds you may have,
stick to healthy foods and don’t overdo caffeine products, get plenty of rest,
have some alone time if you need it, don’t overdo it, etc.
8. Be
creative. Tap into your energy and don’t be afraid to have fun with your family,
co-workers, friends and neighbors. Join in a dessert fest and bring a couple
dozen cookies, make your own gifts.
9. Save wear
and tear on the car, money, patience and time driving around. Purchase gifts,
food, whatever you can over the phone and online. Many places offer free
shipping and online discounts, coupons and other savings programs. Plan ahead
and check around.
10.
Just say, “No,” when you need to, say, “No.” Don’t let people, especially
relatives, push your buttons. It’s OK if they may not know or understand what
ADD is all about. YOU know. And you know your limits, at least pretty much of
the time. Most people understand the meaning of “stress” so you can tell them
you need to be cautious of this and take care of yourself. And do it! You are
your own best friend J
HOW TO SET UP AND USE ORGANIZER & FILING SYSTEMS
Organizing and planning are
normal parts of everyday life... Why be organized?
- So you can spend less time looking for things, more time ENJOYING things and being more productive.
- So you can stop feeling anxious
and overwhelmed when you can’t find something and feel overjoyed instead at
knowing exactly where your possessions are!
- So you can get more accomplished and earn more money J
- So you can lighten stress levels
resulting from wasted “searching” for things, from being late, unprepared,
harried – angry. And instead reap benefits from improved relationships at home,
at work, at social function.
But what happens in the world of
ADD is this. There are normal cognitive (or brain) functions that control
learning and behavioral activities; the top three of these functions are working
memory (or the maintaining of information that was just seen or heard), sense of
time and organization. People who have ADD often have trouble dealing with these
three functions. The results? Lack of good, solid planning and time management
skills, often hurting their job, home and social responsibilities.
There are a few basic steps for
setting up and using organizer and filing systems to help people with ADD. These
are only general guidelines and can be adjusted to suit individual needs. Seek
help from a trusted friend, educator or other person who uses successful
planning strategy, or check with professional organizational companies.
Planners – Planning systems can help people calm
down and focus more on real-time, day-to-day activities. They need to be used
for short-term and long-term planning. Look over options available in your price
ranges at planning departments and stores like Day-Timers and Franklin Covey,
and online. There are print planners and planner software for computers and
handheld computers. And check with the local librarian and search online for
books, forms and other resources that may be available for creating our own
planner pages on your computer or word processor. Pencil and paper work fine,
too.
Many planners have instructions to help guide you
through setting up a system. (If you are using pencil and paper, find a library
book or guide to help you). Choose the calendar pages you’d like: some planners
offer variations, like choosing between daily, weekly or monthly planning
sheets. To begin, daily sheets are a good choice so that you have plenty of room
to jot down information. Monthly sheets only offer small-boxed areas the size of
a calendar for writing down information, whereas daily pages offer one full page
per day, usually sectioned off in hourly segments to log your meetings, classes,
work and other functions. Fill out any contact information page in case you
misplace your planner, then fill in any resource contacts you’d like in the back
(like phone numbers for relatives, clients, doctors, etc.).
To-Do Lists – Work with your ADD or helping coach to
create To-Do lists. Keep it simple and start with the top three priorities each
day. Add to the list as needed. Then for up to 15 minutes a day, spend time
transferring these tasks to your calendar pages and prioritizing them, so you
have a strategy for handling each day. Use colored markers and stickers to help
and make planning fun. For example, highlight top the three top priority To-Do’s
each day in RED. Less important items that don’t necessarily need completed that
day could be highlighted in YELLOW.
Alarm Systems – To coordinate your schedule, be
pro-active. Use an alarm clock and plan on enough time to get up to get ready
for work or school. For meetings, appointments and other timed functions
throughout the day, get or learn how to set your watch alarm or cell phone alarm
(on vibrate mode, if sound will disrupt a class or something). Don’t leave
timing to chance and guessing. Take charge!
Filing and Management Systems – While
organizing, you’ll run across all sorts of items you’ll want to keep for later
reference and use, like brochures, letters, instructions, account information,
etc., in print or hard copy format and online via email and other computer- and
online-generated format. So learn to create and maintain real world and
computerized filing systems. Get coaching here, too, from someone you know and
trust who successfully maintains his or her own systems regularly. And refer to
your books and other resources about your computer model and on home filing
systems. For starters, you can set up a box with manila folders for hard copy
materials. And create simple folders under “My Files” on your computer to save
electronic data.
Organizational Management Strategy – Keep
everything in ONE planner. And take your planner around with you throughout the
day. There is software out there that syncs handheld and print planners. So find
out what your needs and budget are and make sure to keep only ONE planner system
going. Make it a habit to log everything in there and use it DAILY. Spend at
least 15 minutes a day in quiet, reviewing and planning for the next day. Then
at the beginning of the next day, take at least 5 quick minutes to glance at
your whole day of plans to make sure of your plan of action for that 24-hour
period.
Check off items as they are completed each day. And
reward yourself! It doesn’t have to be a monetary reward, either. Enjoy some
extra time listening to your favorite music, cooking your favorite meal or
spending time with your best friend as a reward.
What works and what doesn’t? Take notes. Did you
miss a meeting? Why - -was your cell phone alarm not set properly? Or did you
forget to log it maybe? Mistakes can and will happen. No one is perfect. So
accept errors, forgive yourself and move on. Prepare better next time.
Carry blank pages in your planner for taking notes.
Jot down ideas for improvement – maybe you’re trying to do too much in one day?
Maybe you’re misjudging the time it takes to get back and forth to work? Maybe
you have your priorities mixed up? Something happens to everyone at one time or
another. Stop and take a second to have a look see. Remember, “Slow and steady
wins the race!”
RELATED DISORDERS
Other disorders often accompany ADD once the diagnosis is
confirmed. Some of the more common ones, in no particular order, are:
Anxiety Disorder and Depression - People with ADD
may be some of the 18 million-plus people who suffer from Anxiety Disorder and
Depression. Good news! Approximately 90 percent of those who seek help for
anxiety and depression improve. And those who have effective ADD help get a
handle not only on their ADD symptoms, but also with their anxiety and
depression as a result.
Tourette’s Syndrome Disorder – Also known as
Tourette Syndrome, Tourettes and Tourette Spectrum Disorder,this is a
neurological disorder with symptoms that can include nervous or habitual
mannerisms or muscle contortions, like rapid or exaggerated eye blinking and/ or
twitching of parts of the face. Other symptoms may include clearing the throat a
lot, sniffing or vocal disruptions or shouting out words (generally swearing).
More adults and not many children have the disorder. However, many people who
have Tourette’s Syndrome have ADD. The good news is that medication can help
with behaviors for both.
Bipolar Disorder – This is noted as a psychiatric
illness with some characteristics or symptoms that cross over into the area of
ADD. Major Bipolar symptoms include mood swings with extreme highs and lows, and
swings in behavior and thinking patterns. Some symptoms that crossover into the
ADD area are high energy levels and decreased sleep.
Learning Disabilities – Also referred to as LD, this
disorder affects up to 30 percent of children who have ADD. Some of the symptoms
can include a different interpretation of what is seen or heard or the way
things (concepts / ideas) are linked together or connected in the brain. In
other words, learning to read and do math can be challenging if a person with LD
has to learn with the same tools as the average person without LD. There can be
speech, learning, skills or other sub-categories or focuses within the disorder.
One main type is a reading disorder, dyslexia. Note: up to 8 percent of
elementary school children have reading disabilities.
OTHER ADD RESOURCES
(ADD sites, chat
rooms, forums, tools, etc.)
Attention Deficit Disorder Association (ADDA)
P.O. Box 543
Pottstown, PA 19464
Phone: 484-945-2101
Fax: 610-970-7520
www.add.org - Conferences, teleclasses, articles, products (like audio &
video tapes) and more.
C.H.A.D.D. (Children and Adults with Attention Deficit Disorder)
499 NW 70th Avenue, #308
Plantation, FL 33317
(305) 587-3700
www.chadd.org - Learn about research studies, conferences, surf their
professional directory.
Attention Deficit Disorder Resources
223 Tacoma Ave S #100
Tacoma WA 98402
Monday–Friday
11:30 a.m–2:30 p.m.
Phone 253.759.5085
E-Mail: office@addresources.org
www.addresources.org
Resources for about anything to do with ADD; for children,
adults, parents, workplace, skills, diagnosis and treatment and much more. The
ink to the National ADHD Directory is here, too: http://www.addresources.org/directory.php
Daily Planner Sheets
www.digital-women.com/daily-planner
Free printable planner sheets: for men and women (don’t let the domain name fool you!)
*********
DISCLAIMER: This information is not
presented as being from a medical practitioner and is for educational and
informational purposes only. The content is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always seek the advice of
your physician or other qualified health provider with any questions you may
have regarding a medical condition. Never disregard professional medical advice
or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not
FDA approved they must be accompanied by a two-part disclaimer on the product
label: that the statement has not been evaluated by FDA and that the product is
not intended to "diagnose, treat, cure or prevent any disease."
*********
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