Table of contents for Understanding ADHD in Understanding ADHD

As diagnoses of ADHD soar and waiting lists for referrals stretch on for years, it can seem increasingly difficult to find support and an explanation for why you are the way that you are. In this brand new title, we’ll explore what exactly ADHD is and how it can impact your life, from infancy all the way through to adulthood. Whether you were termed a troublemaker at school because you couldn’t concentrate in class, or you’ve found yourself chronically overthinking relationships or experiencing executive dysfunction as a grown-up, it can be reassuring to know that you’re not alone. It’s estimated that around 2.6 million people in the UK have ADHD, but less than a quarter of these have an official diagnosis. We’ll guide you through what ADHD is and how…

While recent years have seen a rise in awareness about the signs and symptoms of ADHD, the process of receiving a diagnosis can sometimes be lengthy, confusing, and even expensive. Navigating the healthcare system doesn’t have to be tricky, though, and this article will explain how you can access the support that you or your loved ones need. Doing the research There are lots of resources available, and you can find information about a variety of conditions in this title. Other places to look include charities and national health organisations, such as ADHD UK. Other websites can easily be found online, or through books from your local library. Some of the books and websites you look at may have screening tests. These can be useful tools to help you decide…

Despite a staggering one in four people in the UK experiencing a mental health problem each year, the invisible nature of it means there’s often a tendency to ignore problems and just get on with it. But, as Stephen Buckley, head of information at mental health charity Mind, says, “Mental health is just like our physical health: everybody has it and we need to take care of it.” He adds, “Thankfully, we’ve seen the national conversation on mental health move forward, but those with mental health problems still face barriers.” The topic remains taboo, especially for older generations – a YouGov survey revealed 25% of over-55s think it’s more difficult for them to discuss mental health than younger people. Some 71% felt this was because, in the past, anxiety and…

The cycle of anxiety is perpetuated by distraction. Anxiety before writing an important essay can be relieved by looking at cat videos on YouTube, the instant release of tension brought through procrastination leading to a further deepening of the cycle. However, there are times when feelings of anxiety can become so overwhelming that simply relieving them becomes more important than anything else. In these cases, effective and non-harmful distraction techniques can be both helpful and necessary. Among the most effective of these are exercises that intensively use the most conscious part of our brains, the pre-frontal cortex. This is also the part of the brain that is most prone to worry, so finding something else for it to fixate upon can allow the rest of the brain to slowly relax.…

Self-awareness helps us to learn who we are as a person, accepting those things that challenge us and focusing on our strengths. It can be hard to go on this journey of self-reflection at first, but the more you do it, the easier it becomes. It means getting to know yourself, your traits, your habits and your feelings. Finding your triggers and responses, your experiences and your opinions. Some people find it helpful to use a journal to write this down; other might prefer a more visual form of expression. It can be useful to talk to someone you trust to get started; ask them what they think your strengths and unique traits are. This could be a family member, friend or even a professional. They often see strengths in…

The flip side of hyperfocus is procrastination, where low-interest or challenging tasks that feel insurmountable are delayed or avoided. Although procrastination is a common human affliction, it can be particularly debilitating for those with ADHD. Issues regarding executive dysfunction, emotional dysregulation, impulsiveness and time blindness that are associated with the condition can exacerbate putting off tasks. “People describe procrastination as having a block between what they know they need to do and actually doing it,” says Dr Carty. “The whole condition of ADHD is not a knowledge-based problem but a performance issue. ADHDers self-medicate by procrastinating because when a task becomes urgent, they get a dopamine surge which gets them moving. However, it can also cause a rise in the stress hormone cortisol and living under that degree of stress…

Avoid avoidance It may be easier said than done but you need to put yourself out there on a regular basis. Socialising and the curation of friendships are lifelong habits that we must implement consistently. By setting yourself targets such as talking to a set number of people each time you’re in a social situation, you can find a new-found purpose to keep trying. Consider disclosing your condition Being upfront about your condition can help to prevent any misinterpretations of your behaviour and encourage others to be supportive, instead of feeling hurt or ignored by you. Find people with shared interests Finding groups or clubs based on something you’re passionate about – whether it’s a sport, hobby, or volunteer activity – can make socialising feel natural. When you’re engaged in…

It’s well known that men and women often experience different symptoms when it comes to ADHD, and this can impact the support that they receive in the workplace. While all genders may experience ADHD masking, this tends to be more prevalent in women, and can result in women using masking behaviours to hide their ADHD traits at work. Examples of how this can manifest includes working late to compensate for inattentiveness during the working day, or calling in sick rather than risk turning up late. Women may also nod or pretend to take notes after zoning out during a meeting, and then panic after realising that they didn’t manage to absorb important information. Ultimately, instead of discussing their difficulties, women are more likely to hide them, and this often results…

Deciding whether or not to pursue a formal diagnosis is a personal choice, and only you can decide whether it’s something that’s right for you and your family. There are a wide variety of potential benefits from receiving a diagnosis, including the opportunity to understand yourself or your child better. If the diagnosis is for you, you’ll be able to request reasonable adjustments at work, in order to ensure that you have the necessary support to complete your role in a way that works for you. If it’s a child or young person who receives the diagnosis, they should be able to access support from their school. Although receiving a diagnosis can be very beneficial, it can also be highly overwhelming. The process can be long, and might require you…

Rates of diagnosis of all the different types of neurodivergence has surged over the last decade but none has increased as dramatically as ADHD. In 2012, the NHS prescribed medication for ADHD for 8,000 people, of whom more than 6,000 were children. By 2022 that number had surged to 26,000, with the gap between adults and children narrowing rapidly. This is just the number of people prescribed drugs to treat ADHD; the number with a diagnosis but who have opted not to use medication is much larger. This rise has prompted concerns that it’s all just a social-media trend. On TikTok, there are millions of posts tagged #adhd and they’ve had billions of views. Some doctors have worried people are diagnosing themselves through online questionnaires, while others suggest that there…

As with many areas of life, children and young people with ADHD often benefit from adaptations to the classroom environment. For young children, this can include establishing strong routines, and providing additional supervision for those who may need extra help to stay on track. One simple way of improving the physical classroom environment can include reducing potential distractions. Other useful suggestions include allowing time in the day for physical movement, for example fetching a drink of water or running an errand, as well as time for play and help with transitions. As the children become older, it can be useful for students with ADHD to access time extensions for exams and coursework, or even staggered deadlines that require them to submit work gradually over a period of time. Support with…

“If you’re feeling anxious, there are ways you can step back and take control before the symptoms build up and take over,” says Nicky. Use a grounding technique There are many different exercises and soothing techniques that you can use to distract yourself when you’re feeling anxious. Over the page, we’ve shared some of our tried-and-tested breathing and grounding techniques. Try positive affirmations Tell yourself, ‘I am safe, I am in control, this feeling is anxiety’, and repeat until you feel more in control of your feelings. Make dietary changes Small changes to your diet can make a difference to anxiety symptoms. Try eating less processed food, drinking less alcohol, and cutting back or stopping caffeine. Don’t forget that caffeine can be present in chocolate and soft drinks, too. Get…

Reading enables a child to experience the sensation of learning on their own. Being engrossed in a story might encourage your child to hyper-focus – a useful trait of ADHD – while focused reading is a skill that will be essential in their education and professional lives beyond. In many cases it is best to encourage ‘reading for pleasure’ as opposed to enforced reading that might come, say, in the form of homework. If reading forms part of a bedtime routine, or a regular afternoon activity, this will also help the child to look forward to it, giving them the dopamine that their brain may crave. As an alternative, audio books might provide greater and more inclusive engagement, especially when paired with regular movement, such as standing or gentle bouncing…

A widely experienced symptom of ADHD that isn’t really talked about is RSD – or rejection sensitive dysphoria – and it is heavily linked to how emotions are processed. The condition is an extreme version of what is known as rejection sensitivity and causes sufferers to experience a high level of emotional pain when rejection or criticism – real or perceived – is experienced. This emotional pain is extreme and overwhelming, a good way to describe it is grief – where an ADHDer has a profound feeling that they have lost love, approval or respect of a loved one. RSD is a form of emotional dysregulation, but not everyone with emotional dysregulation has RSD. It is thought it is more common in ADHD and autistic people not only because of…

Executive dysfunction refers to a deficit or underdevelopment of important executive function skills. This can lead to a myriad of issues that impact on our ability to complete daily tasks, even if they are seemingly simple. Executive dysfunction (sometimes called executive function disorder) is not a health condition on its own. It’s a symptom of multiple other health conditions and relates to a deficit of core executive function skills. Some of the conditions that executive dysfunction has been linked to includes brain injuries, alcohol or substance misuse/addiction, multiple sclerosis, stroke and dementia. It’s also associated with mental health conditions like depression, anxiety and OCD, as well as neurological conditions like ADHD and autism. People can have executive dysfunction without ADHD, but having ADHD can impact on executive function. How much…

Learning to embrace your interest-based nervous system rather than trying to fight against it or fix it can be transformational for those with ADHD. Adapting tasks so that they incorporate intrinsic motivators rather than relying on traditional external incentives, such as rewards or deadlines, can enhance productivity and help ADHDers to fulfil their true potential. To add interest to an activity, you could pair a tedious task like cleaning with a favourite playlist or audiobook, use fun tools such as colourful stationery or personalise a project by using visual or multimedia elements. To add an element of competition, you could try ‘gamifying’ routine tasks by setting personal challenges, assigning points to tasks or logging progress through visual aids like charts and graphs. To add novelty, try rotating different work environments,…

We all know that friendships play a pivotal role in boosting the quality of our lives – whether that’s through providing support, companionship or a sense of belonging. What is less known, though, is the direct hand that our friendships have in our life’s potential quantity. Researchers at Brigham Young University correlated data from 148 longitudinal studies and found that those with strong social ties have a 50% greater chance of life longevity than those with weaker connections. As important as it is to have a strong support system around us, for many with ADHD, their attempts at trying to build and maintain friendships over the years are too often a solemn tale riddled with mishaps, disappointments and disillusionment. With an estimated 3-4% of the adult population having ADHD, how…

Navigating romantic relationships can be tough for anyone, but it’s especially challenging for neurodivergent people, who are disproportionately affected by abuse, particularly from intimate partners. Studies reveal that women with ADHD are almost five times more likely to face physical abuse in a romantic partnership, while autistic individuals are three times more likely to experience bullying, physical, or sexual abuse. Disturbingly, almost nine out of ten autistic women have experienced sexual violence. So, why are neurodivergent individuals more vulnerable to domestic abuse, and crucially, what can be done to avoid these toxic relationships? Opposites attract? Research suggests that neurodivergent people might attract those with narcissistic or sociopathic traits, possibly because some neurodiverse traits mirror the behaviours of these toxic personalities. For instance, while autistic and ADHD individuals may appear self-focused…

A first cousin of the writer of this article is probably autistic – but he’s never been diagnosed and now he never will be. He’s become comfortable in his skin and is not looking for any explanations as to why he is the way he is. Besides, as he is 61, for most of his life no such diagnosis would have been possible. He’s capable, fluent in language (speaks Italian, German and English) and lives his own life. But he also never realises when he’s speaking too loudly, misses social cues and, once fixed on a plan, finds it impossible to change it. These are classic signs for autism today but that wasn’t always the case. For most of his life, he wouldn’t have been diagnosed with autism even if…

While life with ADHD can sometimes feel challenging, accessing the right support can help people with the condition to live happy and fulfilling lives. This will look different for everyone, and can involve a combination of tools such as medication, talking therapies, coaching, and self-help strategies. As it’s common for this to be a trial-and-error process, it’s important to approach finding the most effective treatment with patience and self-compassion. Although it can be difficult, there will always be someone you can speak to – whether that’s a friend, family member or medical professional. Medication A controversial topic for some, the decision of whether to take medication for ADHD is personal and varies between individuals. You may recognise brand names such as Adderall (amphetamine/dextroamphetamine) and Ritalin (methylphenidate), both of which are…

It might not always be obvious if someone is masking when they’re around you. Spotting that someone is masking can help you to have a conversation about why they feel they need to mask and how you can help them to be more comfortable about unmasking. Here are some signs to watch out for… • A person is quiet or not contributing to conversation – they may be worried about saying the wrong thing, not knowing when to speak or be concerned about interrupting. • A person has a lot of lists, timers or routines – this can be a way of staying on top of normal daily activities. • A person may mirror your actions – this can be a way of learning how to act or speak in…

Bullying is generally seen as a childhood rite of passage, something most of us will go through at some stage in our development but from which we will usually emerge unscathed, or at least, a little bit tougher and a little more humbled. But what happens when this isn’t the case? While school may seem a fleeting memory to some, for others, it is the catalyst for deep psychological wounds that refuse to heal, even decades on. Research into bullying first began in the 1970s, and while there are no official statistics on the prevalence of bullying in schools, studies have suggested that more than half of all young people will experience some kind of peer victimisation in their lifetime. The UK’s Department for Education defines bullying as behaviour by…

Talking to someone about being bullied might feel almost as tough as dealing with the bullying itself, but it’s essential. Even if you feel it will be upsetting or embarrassing, don’t let that, or any threats about speaking out, stop you. Who you tell will depend on who you feel most comfortable with. As an adult, it could be a friend, colleague or partner. If you suspect or know your child is being bullied, encourage them to talk to you or perhaps a teacher or another relative. If you don’t get the response or the help you hoped for, choose someone else and carry on until you do. In addition to advice on dealing with bullying, there are numerous organisations that are set up to offer help, some with helplines…

Allow for time-blindness If you’re always underestimating how long something takes, make it a rule to allow extra time even if you think you don’t need it. That way you don’t have to rush, and if you finish early, you can do something you enjoy. Don’t overplan You may be prone to planning more than you have capacity for, and this can cause frustration when it’s impossible to follow through. Set limits on how many ‘big’ tasks you can assign to any one day. Use reminders and alarms Set reminders and alarms for everything, no matter how small. Factor in plenty of time before the task needs to be done to enable you to prepare. Take notes When you’re in a meeting or talking to someone, write down notes or…

Feeling overwhelmed a lot of the time and for a long time can lead to burnout. Burnout is caused by long-term stress triggering the brain and body to essentially ‘shut down’. Burnout can cause symptoms like chronic exhaustion, anxiety, irritability, physical issues, an inability to focus, insomnia and feeling unable to cope. Neurodiverse people may be more likely to experience burnout due to the extra challenges they face in having to adapt to an environment that’s not optimised for them. This can be especially true if someone spends a lot of time masking in order to fit in at work or in social situations, or adapting and engaging in situations in which they don’t feel comfortable. Some studies show that neurodivergent people may experience burnout differently to neurotypical people, and…

ADHD is often associated with difficulties in sustaining concentration, yet one paradoxical aspect of the condition is its ability to hyperfocus – a state of intense, almost obsessive absorption on a specific task or activity for extended periods. This phenomenon is often described as the polar opposite of the distractibility commonly linked with ADHD. During hyperfocus, attention is laser-sharp, distractions fade away, and time seems to fly by. “Being able to hyperfocus is an amazing gift,” says Dr Carty. “The issue is that it is very hit and miss as to when you can do it.” Hyperfocusing has been likened to the concept of ‘flow’, a term coined by psychologist Mihaly Csikszentmihalyi, which refers to the mental state achieved when a person is fully immersed in an activity and experiences…

While the workplace can sometimes be challenging for people with ADHD, finding the right role and receiving the correct support can allow them to thrive. As with all individuals, living with ADHD can bring a variety of strengths that makes them invaluable members of their team, despite the difficulties that they may face. If you or someone you know is living with ADHD, it’s worth taking a moment to explore the many benefits that ADHD can bring to the workplace, which are extensive, and will vary from person to person. An increased likelihood for impulsivity can mean that individuals are quick to start on projects, and the ability to hyperfocus can be harnessed when the work aligns with their interests and strengths. Everyone is different, though, so it should also…