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How to manage your ADHD post lockdown

01/08/2020
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Lockdown might be easing, with a new normal upon us, but the long term implications of Covid-19 are now becoming evident.

Below are some of the main symptoms and comorbid conditions of ADHD that you may be experiencing, as well as some practical solutions to help.

Anxiety 

It is understandable that with lots of ongoing change and uncertainty around us, that anxiety levels will be heightened. There are new rules regarding face masks being worn in shops, albeit with medical exemptions, social distancing rules, fear of contracting the virus, feelings around either continuing to work at home or returning to work, and there may even be some concerns around job security.

It is important to try and implement strategies to manage this anxiety as best we can.

  • Try where possible to keep things in perspective. This is often easier said than done, but we need to challenge ourselves and try to be that voice of reason when needed.
  • Talk to others about how you are feeling. Chances are, the people around you are feeling exactly the same and they will be able to reassure you. Even if they are not, a problem shared is a problem halved.
  • Listen and follow trusted sources of information. Follow the guidance to minimise the risk, and keep yourself and others safe.
  • Regular mindfulness practice is a great way of managing anxious feelings.
  • You can find out more about our mindfulness course here.

Sleep Difficulties

Ongoing worry and stress in the current climate can result in disruptive sleep, which will then have a knock on effect on all other aspects of our lives. Being more tired and fatigued can result in concentration being more difficult, it can impact your mood, and make day to day functioning more of a challenge.

Some strategies that might help improve your sleep difficulties are:

Develop a calming bedtime routine. You want to be relaxed and as calm as possible before bed, so try to wind down an hour or so prior to this.

  • Limit electronic devices. Living in a modern world we have access to so much technology, but it is important to have a break from this, especially before bedtime. Technology can keep your mind stimulated which is exactly the opposite of what we want before bedtime!
  • Have a read of our blog on sleep and ADHD here.

Depression

Staying in or at home more than normal, not socialising as much as you would have previously, and other factors relating to health and work can understandably bring you down. If you already suffer from depression, all of these factors are going to have an even bigger impact.

Some strategies that might help in managing depression:

  • Limit your exposure to unnecessary news. Whilst it is important to keep up to date with the latest issues and guidelines, it can sometimes have a detrimental effect on your mood. You can try to reduce and limit this to ensure that you are not exposing yourself too many negative sources of information.
  • Limit your time on social media platforms. Social media can be a great place to keep in touch with others, however it can also be a place where you see everyone’s highlights and may sometimes be pulled into feeling inadequate and not good enough. Consider who you are connected with and limit your time on these platforms if it is having a negative impact on you.
  • Exercise daily where possible. Exercise has been proven to have a positive impact on ADHD, our mental health and general well-being. You can read more about this here.
  • Where possible, try to get outside and get some fresh air. Make use of the green spaces local to you and explore nature.
  • Meet up with another household, while maintaining social distancing. Even though there are still social distancing rules in place you can now meet people and that social interaction can be really important for our general mental health.
  • If you are unable to physically see everyone you would like to, then keep in touch using other means, such as phone, video calls, and social media.

Further help and guidance

If you require further help or guidance in managing your ADHD during this challenging time then why not get in touch to arrange a face to face or online appointment.

Our clinical team of Specialist ADHD Consultant Psychiatrists, Coaches and Therapists are highly experienced and offer only the latest evidence-based treatments to ensure that their clients get the help that they need quickly, safely, and effectively. We offer a wide range of effective treatments that are always individually tailored to best suit your specific needs.

If you would like some further guidance and support please contact us at the ADHD Centre on 0800 061 4276 or via connect@adhdcentre.co.uk.

You can visit our website for further information and resources.

You can also sign up for our newsletter here as well as following us on Facebook, Instagram and YouTube to keep up to date on our latest tips and how to stay on top with ADHD.

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We have been diagnosing and treating people with ADHD since 2009.

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