Attention-deficit/hyperactivity disorder (ADHD) is not limited to childhood; it can persist into adulthood, often undiagnosed or overlooked.
Many adults struggle with the challenges posed by ADHD without realising the root cause of their difficulties.
In this article, we explore how to identify whether you are an adult with undiagnosed ADHD and discuss the symptoms that may indicate its presence. We will also delve into effective strategies for managing ADHD symptoms to lead a more fulfilling adult life.
Identifying undiagnosed adult ADHD
Let’s take a moment to consider Sarah’s story. Sarah is a 35-year-old marketing manager who has always struggled with time management, focus, and impulsivity.
She often felt overwhelmed by her responsibilities and had difficulty meeting deadlines. Sarah’s relationship with her partner was strained due to her forgetfulness and inability to follow through on commitments.
After a series of frustrating experiences, she decided to seek help and was diagnosed with adult ADHD.
Recognizing that you may have ADHD as an adult can be a transformative realisation. Often, adults with undiagnosed ADHD may have thought that their struggles were just part of their personality, past trauma, or other unrelated mental issues.
What are some key signs that may indicate you have adult ADHD?
- Difficulty with focus and attention
Adults with ADHD often struggle to sustain attention on tasks, even when they are important. They may frequently lose track of conversations, have difficulty following instructions, and frequently make careless mistakes at work or in daily life.
- Impulsivity
Impulsivity is a hallmark of ADHD. This can manifest as impulsively interrupting others, making hasty decisions without considering consequences, or engaging in risky behaviours.
- Disorganisation
Adults with ADHD often struggle with organisation and time management. They may frequently lose important items, miss deadlines, and have a cluttered living or work space.
- Procrastination
Chronic procrastination is common among adults with ADHD. They often find it challenging to start and complete tasks, leading to stress and frustration.
- Forgetfulness
Forgetfulness in ADHD is not just about occasionally forgetting where you placed your keys. It can also involve forgetting important appointments, obligations, or even conversations.
- Difficulty in executive functioning
Executive functions are the cognitive processes that help us plan, organise, initiate tasks, and regulate our emotions. Adults with ADHD often struggle with executive functioning, which can affect their ability to set goals and achieve them.
- Restlessness and hyperactivity
While hyperactivity may decrease in adulthood, restlessness and a constant need to be doing something are common. Adults with ADHD may find it challenging to sit still or relax.
- Chronic underachievement
Despite their potential, adults with ADHD may chronically underachieve in various areas of their life, including education, career, and relationships.
- Difficulty with relationships
ADHD can strain relationships due to impulsivity, forgetfulness, and poor communication skills. Adults with ADHD may have trouble maintaining friendships or romantic relationships.
- Mood swings
Emotional dysregulation is another common feature of adult ADHD. Individuals may experience mood swings, irritability, and frustration when faced with challenging situations.
Managing adult ADHD symptoms
If you recognize some of these symptoms in yourself, it’s essential to seek professional evaluation and diagnosis from a mental health expert or psychiatrist who specialises in adult ADHD.
Once diagnosed, there are several strategies and interventions that can help manage ADHD symptoms effectively.
- Therapy
Behavioural therapy, such as Cognitive-Behavioral Therapy (CBT), can help individuals with adult ADHD develop coping strategies, improve time management skills, and address emotional regulation.
- Lifestyle modifications
Adopting a structured daily routine can be immensely helpful for adults with ADHD. Using tools like calendars, planners, and reminders can assist in organization and time management.
- Exercise
Regular physical activity can reduce restlessness and hyperactivity while improving focus and overall well-being.
- Diet
Some individuals find that certain dietary changes, like reducing sugar and processed foods, can help manage ADHD symptoms. However, dietary modifications should be discussed with a healthcare professional.
- Mindfulness and meditation
Mindfulness practices can improve attention and emotional regulation. Techniques such as meditation and deep breathing exercises can be particularly beneficial.
- Support groups
Joining ADHD support groups or seeking support from friends and family who understand your condition can provide a valuable sense of community and understanding.
- Career and academic support
Speak to your employer or educational institution about your ADHD diagnosis. They may be able to provide accommodations or adjustments that can help you succeed in your job or studies.
- Medication management
Stimulant and non-stimulant medications can be prescribed by a healthcare professional to manage ADHD symptoms. These medications can help improve focus, impulse control, and overall executive functioning.
If prescribed medication, it’s crucial to work closely with your healthcare provider to find the right dosage and medication that works best for you.
- Self-compassion
Lastly, and perhaps the most important thing, is to remember that having ADHD does not define your worth or potential. Be kind to yourself and acknowledge your strengths and accomplishments.
There’s hope for adults with ADHD
Remember the story of Sarah above? With the guidance of her therapist, Sarah learned coping strategies to manage her symptoms. She began using a digital calendar with reminders for appointments and tasks.
She also started practising mindfulness meditation daily to improve her focus. Additionally, Sarah’s psychiatrist prescribed medication to help her with attention and impulse control.
Over time, Sarah has noticed significant improvements in her ability to stay organised, complete tasks on time, and communicate effectively in her relationship.
She has also excelled in her career, and her newfound self-awareness and coping strategies made a remarkable difference in her life.
The story of Denise Duffield-Thomas is also a shining example of how adult ADHD does not have to hold you back. She has managed to start and run a multi million dollar business, help a lot of women change their mindset and accelerate their businesses, and also have a successful private life, despite her adult ADHD diagnosis.
Final thoughts on recognising and managing adult ADHD
Recognizing and managing adult ADHD is a journey that starts with self-awareness and seeking professional help.
If you suspect you may have undiagnosed ADHD, don’t hesitate to reach out to a mental health professional for an evaluation. With the right diagnosis and a combination of strategies, including therapy, medication, lifestyle modifications, and support, you can effectively manage ADHD symptoms and lead a more fulfilling adult life.
Remember, you are not alone on this journey, and there is help and hope for adult ADHD.
