- Managing ADHD symptoms can be challenging even with medication.
- A psychologist shared a few ways to cope with ADHD symptoms.
Even with medication, managing symptoms of attention-deficit/hyperactivity disorder (ADHD) can be challenging. For many people with ADHD, developing coping strategies is the key to reducing symptoms like distraction or negative self-talk.
Dr. Lara Honos-Webb, a clinical psychologist specializing in ADHD, told Insider that, "increasingly, emotional regulation is a key part of treatment for both children and adults."
According to her, emotional dysregulation could cause several ADHD symptoms like impulsivity and rejection sensitivity, so coping strategies like identifying your feelings and self-soothing can help reduce these symptoms.
Some of these strategies, like exercising and spending time in nature, can also help with other ADHD symptoms including boosting memory function.
Honos-Webb shared four simple hacks that can be helpful for people with ADHD.
1. Learn to name your emotions
One of the best ways to deal with emotional dysregulation is to calmly label your feelings as they come up, according to Honos-Webb.
"The more precise the emotions, the more we can contain them," she said. For example, feeling "really mad" could actually be "devastated" or "a little bit peeved."
This practice is called emotion-focused therapy (EFT) and is also used to treat other disorders like depression, anxiety, and PTSD.
Once you understand your own feelings, it becomes easier to know what you actually need in the moment. It might mean changing up your work environment, eating a snack, or calling a friend.
"You're taking care of yourself rather than beating yourself up for these symptoms," Honos-Webb said.
2. Look back on your previous successes
A common side effect of living with ADHD is feeling shame over things like disorganization and zoning out.
"It's hard to get motivated if you lack confidence in yourself," Honos-Webb said. Because people with ADHD can enter a cycle of self-defeat, she said it's crucial to make positive self-talk a habit.
This is a part of cognitive behavioral therapy (CBT), which focuses on challenging negative thoughts. CBT is considered one of the best treatments for ADHD outside of medication.
When you're feeling discouraged, Honos-Webb recommends thinking about the last time you were successful, especially if it helps you identify what you can do now.
"It's helping you to shift from a worst-case scenario to 'what are some reasons that I can succeed at this?'" she said.
For some, that might mean shifting how they view their ADHD from a deficit to an asset, whether it's hyperfocusing on a new hobby or understanding your ADHD child better.
She said even comparing your progress in the past two years can be a useful boost when you need it most.
3. Get enough exercise during the week
Honos-Webb said the research on ADHD benefits from exercise is incredibly powerful, with studies showing that working out improves your brain-derived neurotrophic factor (BDNF), a protein that is crucial for boosting your memory and mood.
Luckily, you don't have to run triathlons to get the benefits of exercise. Experts say the goal is 150 minutes per week of moderate exercise, which would break down to about 21 minutes a day.
4. Prioritize outdoor time
Another simple, science-backed solution for improving emotional dysregulation caused by ADHD is making sure you go outside often enough, Honos-Webb said. According to her, being around nature improves our attention and mood. Experts also say it can also boost short-term memory and reduce stress.
Making sure you go for a daily walk or weekly hike "can actually go a long way in maintaining the highest level of success or productivity that we want for ourselves," Honos-Webb said.