Question
What self-care strategies can support adults with ADHD in managing daily life and improving well-being?
Answer
Effective self-care for adults with ADHD includes building awareness of how symptoms manifest and then implementing supportive interventions that address both emotional and functional challenges. Awareness allows individuals and those around them to recognize the impact of ADHD and opens the door to personalized care strategies. Exploring medical interventions with primary care providers or psychiatrists may be beneficial, especially when paired with evidence-based therapies like cognitive behavioral therapy, stress management training, and relaxation techniques. Additionally, couples or family therapy can offer relational strategies and strengthen interpersonal dynamics.
Building routine and structure is crucial. This includes consistent sleep schedules, digital detox strategies to reduce time lost to unproductive scrolling, and prioritizing physical activity, even if it means starting small. Creating a visual schedule for exercise, keeping equipment accessible, and assigning specific times for self-care tasks can significantly reduce barriers to action. These foundational steps support symptom management and help elevate self-efficacy and self-esteem by creating tangible experiences of success.
This Ask the Expert is an edited excerpt from the course, 'The Effect of ADHD on Adults: Providing Support to Clients and Their Loved Ones,' presented by Christina Marsack-Topolewski, PhD, MSW, LMSW.
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