ADHD Lessons From COVID-19
Feel Like Calling It Quits?
This is a difficult time for individuals with ADHD, as well as their non-ADHD partners, spouses or parents. You may be juggling and struggling with everyday challenges while staying at home. Yes, the fear of the unknown can lead to anxiety and tensions. Fear can be a very real thing, but we can’t let fear control us. You need to feel that you have some structure and control in your daily life. Here is how to get started.
Set Boundaries
During this time, you don’t have to worry about how to say “no” to that social event you really don’t want to attend or having company over. There is far less pressure in figuring out what to wear, running shopping errands, scheduling or coordinating appointments, etc. What does that feel like? How will you go forward to prioritize the really important commitments and saying “no” to the less significant ones?
Accept Life’s Accommodations
“Oh no, I could never do online grocery shopping. People would think there’s something wrong with me!” Now that everybody’s doing it, you may realize it’s not such a big deal after all. In fact, you might even like it. So, what supports have you started using since the pandemic to make your life easier?
Practice Mindful Living
The logistics of having to maneuver drop offs, appointments, rush-hour traffic are mostly eliminated for now. Some ADHD individuals are feeling way less overwhelmed. Many people can’t make plans and are basically forced to live in the moment. Are you enjoying slowing down a bit and being able to spend more quality time with loved ones, including pets? Will you be setting up ‘no-running around time’ for yourself and others? Maybe become less distracted, more mindful?
Practice Healthy Coping Mechanisms
You might be trapped in quarantine having to deal with strong emotions you’ve pushed away for a long time. Are you confronting old traumas or fears? Using alcohol, marijuana or other substances during this time to manage your stress, anxiety, loneliness or depression, is not a good idea. Consider that the general health implications could potentially weaken your immune system. Smoking (especially vaping) can add additional strain on your lungs which could be further complicated by the virus. How about using this transition time to understand who you are and what is important to you?
Practice Intentional Self-Care
This is so critical. Collectively, on some level, we’re all grieving the loss of something. You may feel more vulnerable and afraid of the future. What is your plan or “emergency exit” to make you feel safe and secure when you feel emotionally triggered? Do you go for a walk, a run, talk to a friend, do meditation, play a musical instrument, sit on the porch, take a warm bath, keep a journal, listen to music or relaxation exercises on a BitChute channel? Use this time to build an emergency self-care plan that you know will work when you feel disorganized or overwhelmed in the future.
What Can I Do?
- Eating right really changes how you think, feel and act.
- Go to sleep and your brain goes to work. It fixes the wear and tear, boosts your immune system and brain health!
- The Text4Hope app has messages of hope, advice, encouragement to help manage covid19 related fears and anxiety.
- Check in with a friend, a colleague or family member. Simply ask: “How are you feeling today?” “Are there things happening at home that you may find challenging?”
Roché Herbst
M.A.R. Psych
info@wehcs.com
My practice location is from my home office in Bragg Creek Mondays and Wednesdays 10am-5pm; Calgary office Tuesdays and Thursdays 9am-4pm. Call or text me on (403) 510-9984 or email: info@wehcs.com
