According to the Centers for Disease Control and Prevention (CDC), during late June alone, 40% of U.S. adults reported struggling with mental health or substance use. The CDC also shows 30% of U.S. adults reported experiencing symptoms of anxiety disorder or depressive disorder. These symptoms may have a bigger impact on you if you struggle with adult ADHD.
“In a pandemic where social distancing potentiates survival, the resulting physical, financial and social stress has led to a mental health crisis in both pediatrics and adult populations," Jasmyne Jackson, MD, clinical fellow in pediatrics at Boston Children’s Hospital, tells Verywell. “As we all are feeling the unrelenting strain of COVID-19, access to affordable mental health services is critical. I hope that [the] psychiatric impact of this pandemic can push us away from stigma and towards accepting mental health as fundamental to physical health."
Ways To Cope With ADHD Symptoms
A lack of face-to-face interaction can lead to an increased lack of structure, which can make it harder to accomplish daily tasks. Luckily, there are some steps you can take to adjust your daily routine in an effort to soothe symptoms and stressors.
Try Reframing Your Symptoms
A recent study of young adults living with ADHD found some people reframe their symptoms as strengths. Adjusting the way you talk to yourself about these stressors can make a positive impact. Try telling yourself positive affirmations like:
My high energy level helps me to multi-taskI can channel my restlessness into positive activitiesIt’s normal to be concerned about the pandemic
Practice Good Sleep Habits
An established routine can help with both ADHD and depression. There’s a significant prevalence of sleep disorders in ADHD and vice versa. A calming sleep schedule can help ease symptoms. Some ways to ensure a better nights sleep include:
Set a “no cell phones in bed” ruleMove the television out of your bedroomUse earplugs if ambient sounds are an issueDim the lights in your bedroom as you begin your nighttime routine in order to cue your mind to prepare for sleepMake your bed extra comfortable, with soft sheets and calming musicWrite your to-do list for the next day before bedtime
Create a Daytime Routine
Consider using a timer to help keep your day on schedule. Setting an alarm at regular intervals can help get you back on track. Planning in advance can also help manage your stress levels.
Try adding some of these steps into your daily routine:
Finish a task before starting anotherPut items away when you are done with themKeep your keys, wallet, and cell phone in the same placeExercise at the same time (before breakfast, after dinner, etc. )If possible, check your email only at certain times of day
Reach Out
Insecurity can be a symptom of adult ADHD. It’s important to remember you are not alone in your diagnosis. You can contact your healthcare provider via telephone or email. Many healthcare providers now offer telehealth services for evaluations. Your provider might also offer consultations and therapy sessions virtually.
“For too long, there’s been this stigma behind talking about mental health, but this pandemic has normalized us talking about our mental well-being, and that’s a step toward the right direction,” Yenifer Gallegos-Mejia, an associate clinical social worker in Fresno, California, tells Verywell.
Remember: your friends and family want to be there for you. You can also use conferencing platforms to spend time with family members and friends digitally. Loved ones can offer support during difficult times or offer insight into their lives, which might help take your mind away from racing thoughts.
