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PrintDiagnosing ADD / ADHD in adults
Do you have ADHD?
Click here to take the World Health Organization’s 6-question Adult Self-Report ADHD screening test (PDF).
Many people only learn that they have ADD / ADHD when they become adults. Some find out after their children receive the diagnosis; as they become educated about the condition, they realize that they also have it. For others, the symptoms finally outpace their coping skills, causing significant enough problems in their daily life that they seek help. If you recognize the signs and symptoms of ADD / ADHD in yourself, schedule a visit with a mental health professional for an assessment.
Because ADD / ADHD often co-occurs with other conditions such as anxiety and depression, it is best to see a psychiatrist or psychologist who has experience diagnosing and treating the disorder.
Treatments for adult ADD / ADHD
Once you’ve been diagnosed with ADD, you may wish to seek professional help, either for emotional issues related to the disorder or practical, day-to-day issues.
Professionals trained in ADD / ADHD can help you:
- overcome negative thinking patterns,
- control impulsive behaviors,
- manage stress and anger,
- communicate more clearly
- improve your relationships,
- manage your time and schedule,
- get and stay organized, and
- boost productivity at work, home, and school.
Talk therapy
Psychotherapists, psychologists, counselors, and even some psychiatrists offer talk therapy. The goal of talk therapy for ADD / ADHD is twofold: to help you solve current problems in your life and better understand past difficulties and behaviors. Talk therapy can help you deal with the emotional baggage of ADD / ADHD: the feelings of embarrassment and shame you may have experienced as a child and teenager; low self-esteem; resentment at the nagging and criticism you receive from people close to you.
In addition to one-on-one therapy, you may also want to consider marriage or family counseling. Marriage and family therapy addresses the problems the ADD is creating in your relationships and focuses on constructive ways of dealing with them.
Cognitive-behavior therapy
Cognitive-behavior therapy takes a collaborative, results-oriented approach to helping adults with ADD / ADHD. Cognitive-behavior therapists encourage you to identify and change the negative beliefs and behaviors that are causing problems in your life. Since many individuals with ADD are demoralized from years of struggle and unmet expectations, one of the main goals of cognitive-behavior therapy is to transform this negative outlook into a more hopeful, realistic view.
In addition, cognitive-behavior therapy focuses on manageable solutions to the practical issues that often come with ADD, such as disorganization, chronic stress and anxiety, work performance problems, and relationship strife.
Support groups
A support group not only gives you the human encouragement you need to keep working on your issues, but also gives you frank feedback on how you come across to others. A support group for ADD / ADHD:
- reduces the isolation of struggling with your disorder,
- gives you a place to express your feelings to others who truly understand, and
- lets you share strategies for success.
Usually a therapist or other mental health practitioner leads an ADD support group, making sure that you feel supported and that others listen to your feelings and reactions.
Medication
Medications for ADD / ADHD can help alleviate the symptoms of distractibility, impulsivity, and hyperactivity. However, medication is most effective when combined with other therapies that address emotional and behavioral issues. In most states, only psychiatrists and other doctors can prescribe drugs for ADD / ADHD.
To learn more, see Medications for Treating ADHD.
Coaches and professional organizers
In addition to physicians and therapists, there a number of other professionals who can help you overcome the challenges of ADD / ADHD.
ADD / ADHD Coaches
In contrast to therapists, who help people work through emotional problems, coaches focus solely on practical solutions to problems in everyday life. ADD coaches work with you on areas such as:
- prioritizing,
- motivation,
- time management,
- procrastination, and
- self-esteem.
ADD coaches may come to your home or talk with you on the phone rather than meet with you in an office; many coach-client relationships are long-distance.
ADD coaches work with clients to create and identify the Five S’s: Strengths, Structures, Support, Systems, Skills, and Strategies....ADD coaches work with their clients to develop customized strategies to move forward toward their goals, to deepen their self-awareness, and to continue moving toward fuller and more satisfying lives.
Source: David Giwerc, How is ADD Coaching Distinct from Regular Coaching?
Professional organizers
A professional organizer can be very helpful if you have difficulty organizing your belongings or your time. A professional organizer helps you:
- reduce the stress that clutter creates,
- save time by organizing your belongings more efficiently, and
- get organized and stay organized.
A professional organizer comes to your home or workplace, looks at how you have things organized (or not organized), and then suggests changes. In addition to helping you to organize your paperwork and bill paying, a professional organizer has recommendations for memory and planning tools, filing systems, and more. A professional organizer also helps with time-management: your tasks, your to-do list, and your calendar.
Healthy lifestyle habits
ADD / ADHD is a physiological condition, involving brain chemistry and brain function, so how you treat your body can definitely affect your mind. Regular exercise, healthy eating habits, solid sleep, and relaxation techniques can increase your sense of well-being and even help diminish the symptoms of ADD / ADHD.
Exercise
Exercising vigorously and regularly is one of the best treatments for ADD / ADHD. If you have ADD, exercise can help by:
- providing a positive outlet for excess energy and aggressio
- increasing the flow of neurotransmitters in your brain
- improving alertness and concentration
- decreasing anxiety and depression
- making you look and feel better
When developing an exercise regimen, choose activities that you enjoy and that play to your physical strengths. If you enjoy your exercise program, you'll be much more likely to stick with it.
Diet
When it comes to diet, managing ADD / ADHD is more a matter of how you eat than what you eat. Most of the nutritional problems among adults with ADD / ADHD are the result of impulsiveness and poor planning. Your goal is to be mindful of your eating habits. That means planning and shopping for healthy meals, scheduling meal times, preparing food before you’re already starving, and keeping healthful, easy snacks on hand so you don’t have to run to the vending machine or grab dinner at Burger King.
Sleep
Many adults with ADD / ADHD have sleep difficulties. At bedtime, racing thoughts may keep you up for hours. When you finally get to sleep, your sleep may be restless: you toss and turn, tear the covers apart, and wake up at any little noise. Additionally, you may have trouble waking up in the morning. Some people with ADD even sleep through multiple alarms! Others don’t feel fully alert for hours.
Lack of sleep and poor-quality sleep only worsen the symptoms of ADD, so getting on a regular sleep schedule is essential. To conquer insomnia, establish a set bedtime and stick to it, and get up at the same time each morning, even if you’re tired. Avoid naps during the day, as well as caffeine or exercise late in the day. To help yourself wake up in the morning, you can set an alarm to take your stimulant medication an hour before you really need to be up.
Relaxation techniques
Many of the symptoms of ADD / ADHD can be mitigated by relaxation techniques such as meditation and yoga. When practiced consistently, these calming therapies work to increase attention and focus and decrease impulsivity, anxiety, and depression.
Meditation
Meditation is a form of focused contemplation that relaxes the mind and the body and centers your thoughts. Researchers say that in the long run, meditation increases activity in the prefrontal cortex, the part of the brain responsible for attention, planning, and impulse control.
In a way, meditation is the opposite of ADD / ADHD. The goal of meditation is to train yourself to focus your attention with the goal of achieving insight. So it’s a workout for your attention span that also might help you understand and work out problems.
Yoga
Yoga and related activities such as tai chi combine the physiological benefits of exercise with the psychological effects of meditation. You learn deep breathing and other relaxation techniques that help you become centered and mentally aware. By holding different postures for extended periods, you can cultivate balance and stillness. When you feel overwhelmed or out of control, you can turn to yoga techniques to refresh you and put you back in mental balance.
Getting help for adult ADD / ADHD
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Learn about the many self-help methods for getting organized, becoming more efficient at carrying out responsibilities, and improving your interactions with people. Read: Self-help for Adult ADD |
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Some of the newer medications are touted for their use with adults. However, all drugs should be approached with caution, as they have side effects that may prove to be more difficult than the problem they are supposed to be treating. |
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The signs of ADD in adults are different than those in children. In adults, symptoms of hyperactivity tend to be less prominent. Instead, difficulties staying focused, getting organized, and following through with projects and responsibilities come to the forefront |
Related links for adult ADD / ADHD
Helpguide’s ADD / ADHD Series
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Finding professional help for ADD / ADHD
Coaching and ADHD in Adults – This article, reprinted from the National Resource Center on AD/HD, defines ADD / ADHD coaching and discusses how coaches are trained and how to select an ADD / ADHD coach. (ADDResources, National Resource Center on AD/HD, Help4ADHD.org)
Neurocognitive Psychotherapy for Adults with ADD (ADHD) – A review of the therapeutic approaches to treating ADD / ADHD; also describes roles of ADD coaches, professional organizers, and support groups as helpful adjuncts to the process of therapy. (ADDvance.com)
Therapy and ADD Coaching: Similarities, Differences, and Collaboration – Clear, detailed discussion of how coaching and psychotherapy work for people with ADD / ADHD. (Attention Deficit Disorder Association)
Coach Referral Service – Discusses types of coaching, then gives recommendations on choosing a coach. To get to a personalized listing of ADD coaches, choose Personal Coaching, and then ask for ADD Coaching in the form you fill out online. (International Coach Federation)
In addition, the following ADD / ADHD organizations maintain directories of professionals who work with ADD / ADHD clients:
The mind-body connection
How Exercise Boosts Brain Function – Covers the benefits of exercise as a treatment for ADD / ADHD. (ADDitude)
Adventures in Hyperactive Meditation – How people with ADHD can learn to meditate. (BornToExplore.org)
Restoring Balance in ADHD Children: Summary of Benefits of the Transcendental Meditation Program – A chart showing how Transcendental Meditation addresses each symptom of ADD / ADHD. (Brain Research Institute)
Using Yoga to Manage ADHD – A brief article about what yoga can do for people with ADD / ADHD. (Mental-Health-Matters.com)
Exploring Natural Solutions for Attention Deficit Hyperactivity Disorder – Geared to childhood ADD / ADHD but claiming relevance for adult ADD / ADHD as well, this article discusses recent studies involving nutrition and improvement in ADHD symptoms. (Mindfully.org)
A Good Night's Sleep for Adults with ADD – Covers the common sleep problems among adults with ADD, as well as the treatments, medications, and self-help strategies that can help. (ADDitude)
About professional assistance (ADD coaching; psychotherapy; support groups; professional organizers; brain training)
Coaching and ADHD in Adults – Defines ADD coaching and discusses who may benefit, coaching certification, and how to select an ADD coach. (ADDResources, National Resource Center on AD/HD, Help4ADHD.org)
Neurocognitive Psychotherapy for Adults with ADD (ADHD) – A review of the therapeutic approaches to treating ADD / ADHD. Also discusses ADD coaching; professional organizers; and support groups for people with ADD. (Kathleen G. Nadeau, Ph.D., ADDvance.com)
Therapy and ADD Coaching: Similarities, Differences, and Collaboration – Differentiates ADD coaching and therapy. Discusses how a person with ADD / ADHD can benefit from both ongoing therapy and coaching. (Peter Jaksa, Ph.D., and Nancy Ratey, Ed.M., ABDA, MCC, Attention Deficit Disorder Association)
Introduction to Neurofeedback – Brief description of EEG biofeedback brain training, from a biofeedback professional training organization (EEG Spectrum, International)
Biofeedback Enhances ADHD Treatments – Review of a study showing that EEG biofeedback training helped children with ADHD so much so that they could reduce or even eliminate the medications they were taking for the condition. (WebMD Medical News Archive)
Pediatric Developmental Therapy: Overview: How It Works – (commercial site) Description of how Interactive Metronome™ training works. (InteractiveMetronome.com)
Effects of Interactive Metronome Rhythmicity Training on Children with ADHD - Describes the promises of Interactive Metronome Rhythmicity Training for helping children, especially boys, who have ADHD.
Finding an ADD coach; therapist; professional organizer; support group; EEG biofeedback therapist; or Interactive Metronome™ trainer
CHADD Professional Directory – Once you accept the CHADD agreement, choose a type of professional from the dropdown menu beginning with Any Category. (Children and Adults with Attention-Deficit/Hyperactivity Disorder)
National ADHD Directory sponsored by ADD Resources – Helps you to find an ADD coach or a professional organizer. Use the dropdown menu labeled Service Provider Type. (ADDResources.org)
Coach Referral Service – Discusses types of coaching, then gives recommendations on choosing a coach. To get to a personalized listing of ADD coaches, choose Personal Coaching, and then ask for ADD Coaching in the form you fill out online. (International Coach Federation)
The ADDitude AD/HD Coach Directory – A listing of ADD coaches, with qualifications for each individual. (ADDitude Magazine)Interactive Metronome – How it Works and a listing of providers
AAPB Provider Directory – A directory of biofeedback and other applied psychophysiological specialists. To find a biofeedback specialist, choose EEG Applications as a condition, and leave Profession blank. (Society for Mind-body Interactions, Association for Applied Psychophysiology and Biofeedback)
Find An IM Provider Near You! (commercial site) – Directory of providers for Interactive Metronome™ training. (InteractiveMetronome.com)
Delving deeper into professional help for adults with ADD / ADHD
Electroencephalographic Biofeedback in the Treatment of Attention-Deficit/Hyperactivity Disorder (PDF) – A scientific article reviewing research on EEG biofeedback in relation to treating ADD / ADHD. Evidence is mounting that neurofeedback can help people who have ADD to better control their attention and impulsivity. (Applied Psychophysiology and Biofeedback, 30(2): 95-114, June 2005, by Vincent J. Monastra, Steven Lynn, Michael Linden, Joel F. Lubar, John Gruzelier, and Theodore J. LaVaque. Cited by the Association for Applied Psychophysiology and Biofeedback at Society for Mind-Body Interactions)
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