We all have those days where nothing seems to go right, but for those of us with ADHD, these days can feel particularly overwhelming. On what I call "bad ADHD days," our symptoms seem to intensify, making everyday tasks feel insurmountable. But what exactly causes these days? Factors can include hormonal changes, stress, Rejection Sensitive Dysphoria (RSD), conflicts, and significant life changes. Additionally, schedule changes, which can be particularly destabilizing for neurodivergent individuals, often contribute to these challenging days. On these days, ADHD can feel like it’s on steroids – forgetfulness increases, tasks seem insurmountable, and cognitive processes slow down.
The mental toll of a bad ADHD day can be significant. Many of us ruminate on our perceived failures, which can lead to a shame spiral. This negative self-talk – questioning why we can’t be “normal” or why tasks take so long – exacerbates frustration and fatigue. It’s crucial to recognize these thoughts and understand that they’re a part of the ADHD experience, not a reflection of our worth or capabilities. Embracing this perspective can help mitigate the emotional burden and provide a path toward self-compassion and resilience.
We all have bad ADHD days. Unfortunately, they are part of our experience. Often, we get so used to covering up our struggles and masking our symptoms that we push through these challenging days without truly addressing the underlying issues. In doing so, we overlook the bigger picture of what is happening with us mentally, chemically, emotionally, and physically.
When we push through without acknowledging our needs, we edge closer to burnout. It's often said how incredibly resilient people with ADHD are. My question is, what would life be like if we took care of ourselves on those tough days, listened to our bodies, and slowed down? How might that change the trajectory of our well-being?
Imagine the impact of pausing to recognize and respect our limits. By acknowledging our struggles instead of masking them, we can create space for genuine self-care. This approach could reduce stress, prevent burnout, and ultimately lead to a more balanced, healthier life.
Incorporating self-care strategies, such as taking breaks, seeking support, and prioritizing essential tasks, can transform these difficult days. Embracing our needs and adapting our routines can lead to increased resilience and a more sustainable way of living with ADHD. It's not just about surviving the bad days but thriving in spite of them.
Taking care of ourselves on bad ADHD days isn't a sign of weakness; it's a testament to our strength and self-awareness. It opens up possibilities for improved mental health, better emotional regulation, and a more fulfilling life. Let's start listening to our bodies and honoring our needs – because our well-being is worth it.
Below are a few tactics to cope with difficult days affected by ADHD.
Get Moving
Taking a short walk, even just 15-20 minutes, can reset your day. It helps clear your mind, lift your mood, and reduce fatigue.
Be Kind to Yourself
On particularly tough days, ask yourself how you can be kinder to yourself. What non-essential tasks can you take off your schedule? Could you order dinner instead of cooking or take a nap if needed? Listening to your body and adjusting your expectations can make a big difference.
Journaling
Writing down your thoughts and feelings can help externalize them, reducing their power over you. Review what you’ve written and ask yourself if you would let a friend speak to themselves that way. If not, consider how you can change your inner dialogue to be more compassionate.
Seek Support
Don’t hesitate to ask trusted loved ones for help. Whether it’s asking someone to handle a task for you or simply seeking comfort and understanding, leaning on your support system can provide much-needed relief.
Adjust Your Priorities
As a widow with four kids, I’ve learned to prioritize ruthlessly on bad ADHD days. Focus on one essential task for your business or life, and let the rest go. Sometimes, it’s about survival and self-care, not productivity.
Create a Relaxing Evening
Transform your evening into a stress-free zone. Order a simple dinner, like fried chicken for the kids, and cuddle up with them to watch a favorite show. End the day with calming activities like journaling, listening to soothing music, or stretching, and make sure to get to bed early.
Dealing with ADHD on Challenging Days When Taking a Break is Not an Option
Although it would be perfect to take a full day off or even just half a day, it may not always be feasible. In such situations, it is crucial to have effective strategies in place to deal with symptoms and alleviate stress. Below are some practical techniques that can assist you in navigating through the day.
Hourly Reminders
Set an alarm for every hour to remind yourself to take a few moments for self-care. These small breaks can make a big difference in your overall well-being and productivity.
- Take Five Deep Breaths: Deep breathing helps to calm your nervous system and reduce stress. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth.
- Hydrate: Drink a glass of water each hour. Staying hydrated is crucial for maintaining focus and energy levels.
- Sensory Focus Exercise: Close your eyes and rub your pointer finger and thumb together, paying attention to the sensation. Notice the texture, temperature, pressure, and the unique patterns of your fingerprints. This simple exercise can help ground you and bring your focus back to the present moment.
Positive Affirmations
Take a moment during breakfast or lunch to give yourself some encouragement. Positive self-talk can boost your mood and confidence.
- Affirmations to Use:
- "I are capable."
- "I got this."
- "I am present in this moment."
Practical Self-Help Strategies
Consider how you can simplify your day. Minor changes can often lead to significant improvements.
- Order Dinner: If cooking feels overwhelming, don’t hesitate to order takeout. It’s a simple way to reduce stress and give yourself a break.
- Delay Non-Essential Tasks: Save cleaning or other non-urgent chores for another day. Focus on what’s essential and give yourself permission to let go of the rest.
- Reschedule Tasks: Look at your to-do list and see if there are items you can move to tomorrow. Prioritize tasks based on urgency and importance, and be kind to yourself in the process.
By incorporating these strategies into your day, you can manage the symptoms of ADHD more effectively and reduce the risk of burnout. Remember, it’s not about pushing through at all costs, but finding ways to support yourself and maintain your well-being.
Difficult days with ADHD can be tough, but they do not determine who we are. By showing ourselves kindness, reaching out for help, and reevaluating our goals, we can transform these days and discover pockets of tranquility and happiness. Keep in mind that it is perfectly fine to pause and prioritize self-care.
For more tips and insights, visit my website at [www.theresaminnoch.com](http://www.theresaminnoch.com). If you enjoyed this article, please like, subscribe, rate, and share it with others. Together, we can rise above the challenges and celebrate the gifts of neurodiversity.
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