ADHD Brain On Quarantine
Being told that you should quarantine for two weeks just to be safe is one thing. Staying at home and throwing in safe socialdistancingforgoodmeasureisquite another. Feeling in control under uncertain circumstances is important, though.
How Can I Maintain Perspective?
“Remember the reasons that we self- quarantine. It’s not only to protect ourselves, but also to protect those most at risk. This is a time to step up, stop being self-absorbed and start taking care of each other and the planet. We need to start behaving like we’re all in this together – because we are” – William Dodson, ADHD expert.
What About Self-Regulation?
As a student, you may no longer be receiving typical support at school and now struggle to learn through e-learning. As a parent, you may feel exasperated trying to juggle everything. As a caregiver, you may feel burnt-out. You may have lost your job or have an uncertain employment outlook. For many, it is a nightmare. No wonder anxiety is spiking!
If you experience more meltdowns, know that you are not alone. You could use the idea of a ‘thinking’ brain and a ‘worry’ brain to help realize you have control over your thoughts. To make sense of the emotions, have a frank conversation in a safe space. Warning: these conversations are not always easy and often lead to
tears. However, crying is not always a terrible thing. Together with exercise, it pushes stress out of the body and calms you down.
Trust The Plan
Keep your normal routine in place as much as possible. Create a reliable schedule to include adequate sleep, exercise, meal times and recreation. As little as 20 minutes of daily exercise is good for your brain, body and mood regulation.
So, you have a well thought out schedule. What can possibly go wrong? Well, those with ADHD have more difficulty adjusting to a new routine and sticking to the plan. The challenge is to move from “vacation mode” to “homework mode”. A way forward is to collaborate, not to dictate. Set aside a time to discuss concerns. Sometimes approaching the conversation with a question instead of a command leads to a better outcome.
Work The Plan
Chunk your allotted time wisely. Remember the ADHD brain has difficulty telling time. Use a kitchen timer (not a cell phone that could turn into a distraction).
The ideal amount of work time is 25 minutes with a 5 minute break. To maintain motivation, string together no more than four time allotments in a row. For younger children, adjust the schedule. Set up an environment with different working ‘stations’ i.e. beanbag or pillows for reading, small table for Lego, another one with pencils and worksheets for math or science. Encourage your child to physically move from station to station when the timer goes off. Remember it is their job to stay busy at each station. It is your job to coordinate your realistic schedule.
You’ve Got This
- Sign up for online classes in art, yoga, anything.
- Organize virtual play dates and/or study groups.
- Meet up for coffee over Zoom or Skype. Video calls with grandparents and other family members.
- Practice self-care. Know your emotional needs. Do you feel better talking to a supportive friend? Go for a walk?
Sources: Dodson, William (2020). Pandemic Anxiety, Article for ADDitude.com.
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
