Adult ADHD Symptoms & Coping Strategies | UK Diagnosis & Help

Believe it or not, ADHD affects more than 15 million adults globally. ADHD not only affects children, but continues into adulthood unsuspected. Numerous myths are running around regarding ADHD, but in reality, it’s a complicated disorder! Many adults battle every minute with adult ADHD symptoms, making the personal and professional zones challenging.

Managing ADHD isn’t as simple as treading water – numerous remedies are available, but some are beneficial, while others are ineffective. The right coping strategies and adult ADHD help UK will get you closer to the destination, but the wrong ones are just time-consuming.

So will your struggle with ADHD continue throughout your whole life? ABSOLUTELY NOT! Effective ADHD in adults coping strategies are available – easily accessible, effective, enjoyable, and not time-consuming.

Incorporating some effective coping strategies in your life and keeping your inner self peaceful and motivated will help kick out ADHD from your life permanently.

Common Daily Adult ADHD Symptoms

Chronic fatigue

ADHD brains just don’t stay calm; every second, multiple thoughts are running. Even when a person is in rest mode, the brain continues to process an innumerable number of thoughts. This constant overthinking leads to exhaustion and insomnia over a period.

Lack of motivation

Things are lying on the table, but don’t know how to get started. Everything seems challenging, and deadlines are putting you under pressure. This may seem very normal, but it’s an ADHD in adults symptom.

Disorganisation

Your work desk at home or office is cluttered, and you’re comfortable with it. Adults suffering from ADHD struggle to manage their workspace.

Memory loss

Forgetting scheduled meetings, important life events, and even yesterday's conversations can be attributed to short-term memory loss. Forgetfulness is a constant source of frustration in both the workplace and at home.

Anxiety

Sleeping with millions of thoughts running inside the head and waking up with fatigue, ADHD and anxiety go hand in hand. ADHD will trouble you every second, and anxiety won’t let you fall into your dreams.

Emotionally sensitive

Getting too emotional about small criticism and breaking down with tears is common in ADHD-suffering adults. With ADHD in adults, managing emotions is challenging, resulting in mood swings and emotional outbursts.

Self-doubt

Many people consider high-functioning ADHD a disability, not a disorder. And that’s because of constant failures and mental breakdowns. Most adults suffering from ADHD find themselves less competent than others, which makes them more embarrassed and sad.

Drug abuse

Many adults suffering from high-functioning ADHD become regular consumers of drugs and intoxicating substances for mental relief. This may provide some relief in the short term, but not in the long run.

Lack of maintaining consistency

Maintaining consistency seems like climbing Mt Everest for the adults suffering from ADHD.

Lack of communication

Being unable to communicate effectively not only creates hurdles in corporate life but also in relationships. This symptom is more commonly observed in adult females.

Lack of time management

Do you often arrive at the office late, complete tasks at the last moment, and get scolded every evening by your seniors? Not being able to manage time is the primary characteristic of adult high-functioning ADHD.

Impulsivity

Speaking without thinking twice, making decisions without considering their consequences, spending beyond the budget, or interrupting others during conversations – these are some common signs of adult ADHD. Impulsivity can lead to financial struggles, relationship issues, and workplace conflicts.

Lack of focus and concentration

People with ADHD cannot undoubtedly focus on important things. Sometimes they are not attentive, and at other times, they are over-attentive. They can’t sit in meetings of short periods but can stay in front of the TV for hours, leaving everything aside.

Here Are the Ultimate Adult ADHD Coping Strategies You’ll Ever Find

Time management strategies

Many adults suffering from ADHD face difficulties in managing their daily tasks. Below are some effective time management tips for ADHDers trying to coping with ADHD.

Create buffer time for your tasks

Lack of time management makes the adults suffering from ADHD unable to allocate time to the tasks. To counter this, allocate some buffer time for each task. For example, if a presentation requires 4 hours to complete, take an extra hour as buffer time to avoid last-minute hassles.

Use the Pomodoro technique

Staying at long working hours isn’t an easy cup of tea for adult ADHDers. Break down your working hours into multiple blocks of work and rest. With this technique, you’ll keep going until the end of the day without feeling lethargic and pressurised.

Become a regular user of timers and alarms

Alarms and timers will not only improve daily productivity but also indicate the time that has passed. For example, if you want the presentation to be completed within the next four hours, keep a reminder on your work desk and see the difference.

Strategies for staying focused and attentive

Maintaining focus and attention with ADHD is similar to driving a car in the mountains while thinking about the beaches. Coping with ADHD is undoubtedly challenging. Adults suffering from ADHD get distracted very easily, but the below-mentioned strategies will help in staying focused and dedicated.

Cut down the distractions

Any kind of distraction is the enemy of productivity. The solution is to eliminate all the distractions from your environment. For example, get a workstation at your workplace in a corner to avoid getting distracted by coworkers' activities. Keep your smartphone in silent mode to avoid unnecessary notifications. These small changes will not only improve your focus but also help you stay calm.

Break bigger tasks into smaller ones

Undoubtedly, every task for ADHDers is challenging and overwhelming. For instance, if the task is developing a report, start by gathering the information, creating the first draft, and then editing the final report. This makes any bigger task look easy, and slow progress is also visible.

Strategies for staying organised and productive

Staying disorganised is a common symptom of adult ADHD. This symptom hampers every aspect of life. However, certain strategies are available to help you stay organised and improve productivity. These strategies might look outdated, but they are undoubtedly effective.

Develop different spaces for daily important items

ADHDers often forget daily items like their wallet, car keys, and ID cards. To resolve this, attach a hook near the wardrobe for the keys, so you don’t miss them while going to work. Creating designated spaces for these small yet important items will ensure you don’t forget or misplace them.

Use planner apps

Nowadays, smart planners are readily available, and some are 100% free, which can help you manage the daily important events. You can record all the key events in the planner using different tags or colours. These tools will not only help you stay on the right track, but they will also enable you to manage your workflow without feeling overwhelmed.

Strategies for emotions regulation

If you’re struggling to regulate your emotions, here are some easy strategies to help you.

Use the breathing and meditation techniques

Reacting to emotions instantly is natural, but learning to pause them is very necessary. Many studies have indicated that breathing and meditation techniques have helped many ADHDers worldwide in regulating their emotions. These methods reduce emotional reactivity and help the person express the feeling positively instead of impulsively. These techniques will not only regulate emotions but also release anxiety and stress.

Take a pause before making important decisions

ADHDers are quick decision-makers, but they fail most of the time. Making decisions quickly can be beneficial, but it can also lead to regrets. As a result, take a pause of like 12 to 24 hours before taking any significant decision. Take some time to understand the pros and cons, and consider the potential consequences. After thorough discussion and consideration, proceed with your significant decisions.

Strategies for money management

Effective money management requires proper budget planning; for individuals with ADHD, it’s an absolute challenge. Common money management tips often don’t work for adults with ADHD. Here are some effective yet easy-to-follow money management strategies.

Budget management

Assessing your present financial situation is the first step towards budget management. Start by keeping track of every small to bigger expense to understand where your hard-earned money is going. At the end of the month, you’ll be surprised to know how much you spent on unnecessary items and impulse purchases.

Say NO to impulse shopping

ADHD introduces impulsivity, and impulsive shopping sounds very dangerous financially. In other words, those days aren’t too far away when getting into debt and asking for financial help will become a daily hassle.

Switch to cash for making purchases and avoid using online payment methods. Avoid using multiple credit cards; instead, stick to one and manage your monthly expenses effectively. Note down all the expenses in a notebook or diary for better money management. Avoid going to shopping places where you’re likely to spend without thinking twice. If you’re vulnerable to impulsive shopping during stressful situations, don’t step outside your house; instead, have a pizza party with your friends under the roof.

Strategies for following a healthy lifestyle

Your daily lifestyle habits significantly impact adult ADHD symptoms. By incorporating ADHD-friendly habits, you can manage your adult ADHD symptoms.

Try to exercise regularly

Exercising regularly can improve concentration levels, reduce fatigue, and promote better sleep. The key here is to do the exercises that you enjoy the most, such as Zumba, jogging, push-ups, etc. Choosing activities that appear enjoyable and easy, rather than challenging, will help you stay motivated in the long run.

Practice sleep hygiene

Sleep disorders are common in adult ADHDers, and a lack of sleep can make anybody’s life a living hell. Create a sleep schedule that includes extra sleep hours and limit screen time before bedtime. Ensure your bedroom is dark, with low lighting and minimal distractions. If even after following appropriate good sleep habits, you’re facing restless nights, seek help from the Adult ADHD Help UK.

Say Bye-Bye To Adult ADHD – The Conclusion

Learning to progress and coping with ADHD will always be a memorable life journey. Finding and implementing effective coping strategies requires time, dedication, and some trial and error. Following these easy strategies can help you overcome daily challenges and fully leverage your strengths.

Never believe that ADHD is a disability; it’s just a myth. With the right resources and adult ADHD help UK, your unique brain can turn your life upside down positively!