Life with ADHD can be challenging, creating issues across all areas of your life. From having trouble focusing to interrupting others, or impulsively shopping or eating, ADHD can feel overwhelming and can be tough on your mental health. Hyperactive/impulsive ADHD is a subtype of ADHD characterized by hyperactivity and a lack of impulse control. While it’s more common in men, women can also struggle with hyperactive/impulsive ADHD, with symptoms like excessive talking, difficulty sitting still, and obsessive social media use. Fortunately, there are skills you can learn to help control your symptoms and live a happier, less stressful life. Here are 7 tips to manage hyperactive/impulsive ADHD in women.
What Is Hyperactive/Impulsive ADHD?
Hyperactive/impulsive ADHD is characterized by symptoms of physical restlessness and hyperactivity. Those with this type of ADHD usually feel the need for constant movement. They often fidget, struggle to stay seated, talk non-stop, and interrupt others. This type of ADHD is easier to recognize because the symptoms are more external and noticeable than other subtypes of ADHD. Inattentive ADHD is another subtype of ADHD, which causes difficulty with focus, attention, and organization. There’s also the combined subtype, which includes symptoms of both inattention and hyperactive-impulsivity ADHD.
While women are predominantly diagnosed with inattentive ADHD, hyperactive/impulsive ADHD is still possible for girls and women. It’s also important to note that it’s common for someone with inattentive ADHD to sometimes experience symptoms of hyperactive/impulsive ADHD.
What Are the Signs of Hyperactive/Impulsive ADHD in Women?
- Fidgeting
- Needing to stand up and walk around
- Restlessness
- Difficulty sitting still or relaxing with others
- Hyperactivity- people often have trouble keeping up with you
- Talking excessively
- Interrupting others
- Racing thoughts
- Difficulty with being patient and waiting your turn
- Trouble keeping on one topic
- Impulsivity- impulsive shopping, eating, or driving
- Trouble maintaining friendships
- Obsessive social media use
7 Tips to Manage Hyperactive/Impulsive ADHD in Women
1. Exercise
Regular exercise increases dopamine and can help reduce symptoms of hyperactive/impulsive ADHD. Working out on a daily basis will not only help you feel focused and calm, it’s also amazing for your physical and mental health and is a great way to release stored-up energy. Regular exercise also plays an important role in brain health. It can help improve memory, boost your mood, and improve executive function tasks such as paying attention, managing your time, and multi-tasking.
2. Consistent, Quality Sleep
People with ADHD are more likely to experience issues with sleep as well as sleep disorders. In particular, individuals with hyperactive/impulsive ADHD symptoms are more likely to suffer from insomnia. Poor sleep quality can cause daytime fatigue, irritability, restlessness, and trouble paying attention. A consistent bedtime routine and healthy sleep practices can be very beneficial. Cut off sugar, caffeine and alcohol at least a few hours before bed, avoid screen time for an hour before bed, read a book, take a warm bath, and keep your bedroom dark, cool, and quiet. Going to bed and waking up at the same time everyday will also help you sleep better.
3. Avoid Sugary, Processed Foods
Focus on eating a nutritious diet filled with healthy, whole foods. Avoid sugary, processed foods as much as possible as these can exacerbate your ADHD symptoms. Sugar can cause disregulation in the brain, stimulating dopamine and opioid receptors, which causes even more sugar cravings. Getting essential nutrients to the brain is key to optimize functioning. Focus on getting lots of fibre and protein, as well as iron and zinc, which are often seen in lower levels in those with ADHD.
4. Time Management Systems
Issues with time management are common in women with ADHD. Implement time management systems to help you stay organized and focused. This could include using a planner and creating a daily to-do list to ensure you stay on top of your responsibilities and priorities. Having a game plan each day will help you feel calmer. You may also consider using timers for your tasks. Some people with ADHD struggle with hyper focus, a state of intense concentration for an extended period of time. Setting timers can help you re-direct your attention and get more done.
5. Stress Reduction and Mindfulness
Individuals with ADHD tend to struggle with racing thoughts, impatience, unregulated emotions, and restlessness. Implementing stress reduction practices, such as breathwork, yoga, EFT tapping, and meditation into your day can be a game changer. Focusing on breathing shifts your train of thought, helps you stay present, and quiets your mind. EFT tapping relies on specific acupressure points across the body to release stress and negative emotions. Try out different stress releasing practices to find what works for you!
6. Identify Your Impulse Triggers
If you struggle with impulsivity, it’s important to identify past situations in which you were impulsive and figure out what your triggers are. For example, if you impulse eat, what causes you to overindulge? Are you in a restaurant? Do you feel bored, lonely, or stressed? Does someone offer you something? Knowing your triggers can help you come up with a plan. For example, if you tend to overeat when you’re stressed out, don’t have snacks like chips or cookies lying around. Instead, try some deep breathing exercises before heading to the pantry.
7. Learn to Say No
Impulsivity can lead to women with ADHD to agree to too many projects at work or too many social engagements. This can leave you feeling overwhelmed, burnt-out, and highly stressed. It can also affect the quality of your work. Before saying yes to commitments or plans, check your schedule to see if you have the time. Even if you have an empty space in your calendar, it doesn’t mean it’s a yes. Make sure you have enough me-time in your schedule so you’re able to recharge and reset. Saying no to certain commitments can help you accomplish tasks, keep social dates, and feel happier and more fulfilled.
Living with hyperactive/impulsive ADHD can be a struggle at times, but we hope these tips help you manage it as best as possible.
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