MANAGING WORK-RELATED STRESS WITH ADULT ADHD

Adults with ADHD face certain challenges. I know this first-hand. Family life, friendships, household management, and self-care all require extra effort. But one place can be particularly unsympathetic to those with ADHD: the workplace. That’s why it’s especially important to find strategies that help us manage our symptoms in our working lives.
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Some of this advice carries over to other areas of your life, but I wanted to specifically address work-related stress and difficulties to remind you that everything is manageable. You are the champion of your own day--every single day!
 
Let’s talk about some common struggles you may be experiencing as an adult with ADHD and how they can be managed for a better life.
 
1. Acting spontaneously and failing to think before acting on an impulse 
I return to this idea again and again, but this is a particular area where mindfulness (and regular practice of it) can be a real help.
 
Emotions don’t have to dictate our actions. Separating the two means being aware of how you feel and why, as well as what you might want to do about it—without succumbing to negative or inappropriate spontaneous actions.
 
2. Finding it hard to motivate yourself to complete projects that aren’t particularly stimulating. 
Don’t bite off more than you can chew. It’s okay to take on a bit less: the benefits will be clear when you’re no longer faced with a heavy workload that frustrates you and can feel paralyzing.
 
When your workload is heavy, try to carve out some time for yourself to reboot and look at the project at hand with fresh eyes.
 
3. Showing emotions—like anger or frustration—where they’re not well received. 
This symptom can be particularly problematic in a work setting if it manifests itself with a boss or coworker. If you have a plan for how to respond to emotional situations at work, it can be easier to manage your feelings.
 
If you know you’re going to be facing a difficult situation, look back at your plan so you can collect your thoughts and find an outcome that’s better for you and your coworkers. By preparing ahead of time for a potentially negative response, you can find a more positive way to express yourself.
 
It’s easy to lose perspective, especially after a very trying workday (or week, month, or year). It may be harder for adults with ADHD to hold onto the big picture; that loss of perspective can cause undue stress.
 
Adults with ADHD are more likely to experience anxiety and depression, alongside other symptoms, so be aware of workplace triggers. Sometimes, you’ll be able to avoid situations that cause stress—it’s generally a good idea to do so.
 
I know I’ve only covered a few of the scenarios that can arise for adults with ADHD in the workplace, but you may find some of these strategies useful. As with any advice, you should be mindful to tailor these ideas to your particular circumstances and be patient with yourself if they don’t work the first time. Managing your symptoms takes practice, even when times are good. Keep practicing helpful strategies like these and your symptoms will continue to feel more manageable, even during the toughest of times.
 
For more tips and advice, contact cloud-counseling today. 

Your adult ADHD diagnosis means that day-to-day tasks that seem simple to others can be daunting, but there’s no reason to despair. With knowledge and counseling, your symptoms are manageable. To learn more about strategies for tackling the symptoms of adult ADHD, contact Cloud-Counseling today.