5 Tips for Adults Coping With a New ADHD Diagnosis
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Nearly 10 million U.S. adults have attention deficit hyperactivity disorder (ADHD). Although some still hold the misconception that ADHD is only a childhood condition, in reality ADHD can persist throughout a person’s life.
Although many with ADHD are first diagnosed when they’re children, some are first diagnosed when they’re adults, according to Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD). Receiving a diagnosis of ADHD can be difficult at any age, but getting diagnosed in adulthood can be especially challenging for some people.
One reason is that fewer than 20 percent of adults with ADHD receive proper treatment, according to research. Because ADHD was viewed as mainly a childhood condition for so long, guidelines for how to diagnose and treat ADHD in adults, especially in older adults, are lacking, research shows.
As a result, it can be difficult for some adults who receive an unexpected diagnosis of ADHD to know where to turn after they’re diagnosed.
Should an Adult ADHD Diagnosis Change Your Life?
Getting diagnosed with ADHD as an adult can be a life-changing event that brings about a range of different emotions for some people, says Cal Sumner, MD, a psychiatrist based in Boca Raton, Florida, and president of the Group for the Advancement of Psychiatry.
“Some adults may feel angry that they were not diagnosed sooner, which could have prevented them from experiencing some of the challenges they have faced,” Dr. Sumner explains.
Some may grieve the lost opportunities and experiences they may have had if they had been diagnosed earlier, or may feel ashamed of their symptoms and worry about how others will perceive them, adds Sumner.
However, he notes, there are some adults who feel more positive emotions when they’re diagnosed because they feel like they finally have answers for what they’ve been going through.
“Finally understanding why they have struggled with certain things throughout their lives can be a huge relief,” says Sumner. “These adults may feel optimistic about the future because, with the right treatment, adults with ADHD can learn to manage their symptoms and live more fulfilling lives.”
A diagnosis is the first step to getting treatment and making other important changes in your life that can help you better manage common symptoms and challenges of adult ADHD, like disorganization, problems concentrating, difficulty multitasking, relationship problems, or issues completing tasks or meeting deadlines, according to Mayo Clinic.
Treatment for your ADHD symptoms can also help minimize their effects on important areas of your life, like work, school, or relationships, according to the Learning Disability Resources Foundation. (More on treatments and coping strategies below.)
How an ADHD Diagnosis Can Affect Your Relationships
ADHD symptoms can pose several potential challenges when it comes to relationships and social interactions with others, according to CHADD.
“Impulsivity, difficulty controlling angry outbursts, and inability to listen attentively to others may cause significant interpersonal problems,” says Sumner.
Sometimes, symptoms like these can lead to tension, miscommunication, and misunderstanding between people with ADHD and their loved ones, CHADD states.
A diagnosis of adult ADHD can provide some answers for your loved ones, too, about the symptoms you’ve been experiencing. What’s more, certain kinds of ADHD treatment can allow you and your loved ones to learn helpful strategies that can better your relationships and your ability to communicate and manage conflicts, according to CHADD.
5 Important Next Steps After an Adult ADHD Diagnosis
These five steps can help you move forward after getting diagnosed with adult ADHD, according to experts.
1. Take Time to Process the News
“It’s normal to feel a range of emotions after receiving a diagnosis of ADHD, such as relief, anger, sadness, and confusion,” says Sumner. “Give yourself time to adjust to the news and to come to terms with it.”
It can help to learn as much as you can about your diagnosis from your doctor, seek support from your loved ones, and carefully weigh your options before making any decisions about treatment or next steps, according to the Agency for Healthcare Research and Quality.
Once you have processed the news and what it means for you, you will be better able to focus on getting treatment for your ADHD and managing your symptoms going forward.
2. Seek Treatment — and Stick With It
“The key to living with ADHD is to receive the right treatment and to stay in treatment,” says Barry K. Herman, MD, a psychiatrist and chief medical officer of ADHD Online, a virtual ADHD treatment platform. But as mentioned earlier, research shows many adults with ADHD aren’t properly treated for it.
The most common treatment options for ADHD, according to Mayo Clinic, include medication and psychotherapy (aka “talk therapy” or just “therapy”).
Stimulant drugs are the most common medications prescribed for ADHD. Drugs like nonstimulants or antidepressants may also be prescribed for ADHD, according to Mayo Clinic.
During psychotherapy, a mental health professional will help you learn more about your condition, as well as skills to help you manage it, such as how to improve your time management or organizational skills, reduce impulsive behavior, or cope with prior issues with work or school, per Mayo Clinic.
3. Consider Going to Therapy With Your Loved Ones
Couple’s therapy and family therapy are also common treatment options available to people with ADHD. These types of therapy can help your significant other or family members understand more about your condition and how your symptoms affect your interactions with them, according to Mayo Clinic. They can also help everyone in the family learn better problem-solving, communication, and conflict resolution skills, per Mayo Clinic.
4. Be Ready to Make Some Lifestyle Changes, Too
People with ADHD can often benefit from lifestyle changes, too.
Many of these changes have to do with creating an “environment for success,” says Sumner. “This means having a set routine for the day, setting clear goals, and breaking down tasks into smaller, more manageable steps,” he explains.
Using calendars with day planners to keep track of appointments and deadlines, making a list of tasks, and breaking down large tasks into smaller chunks can all help you stay organized and productive throughout your day, says Dr. Herman. Other helpful strategies, according to Mayo Clinic, include:
- Using sticky pads to write reminders for yourself, which you can leave in any place you need them, such as the fridge or the bathroom mirror
- Keeping a notebook or electronic device with you so that you can make notes about things you need to remember
- Setting up systems to organize your information, both for paper documents and on electronic devices, and use them consistently
- Designating specific places in your home to store important items when you’re not using them, such as your wallet or your keys
- Asking your loved ones for help if you need it
A therapist can help you find ways to implement these changes if they’re challenging for you to make on your own.
5. Find Ways to Cope With Stress
The relationship between ADHD and stress is complex, according to CHADD. It appears to go both ways — the difficulties caused by ADHD symptoms can often be stressful for people with the condition, and stress can make those symptoms worse.
“It is important to find healthy ways to manage stress,” says Sumner. Some strategies that can help, he adds, include:
- Exercise, one of the most well-known stress relievers because it boosts endorphins, a feel-good chemical in your brain, according to Mayo Clinic
- Spending time with loved ones
- Relaxation techniques like meditation, which offers similar mental health benefits to exercise when done regularly, according to CHADD
- Other hobbies or activities that brings you joy and that leave you feeling more relaxed
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