Being diagnosed with attention deficit hyperactive disorder (ADHD) as an adult can stir up a multitude of feelings from anger and sadness to relief and optimism. Finally understanding why you’ve struggled with certain things throughout your life and knowing that your symptoms can be managed with treatment can be a huge weight lifted. An ADHD diagnosis can provide some answers for you and your loved ones about symptoms you’ve been having, which can lead to a better quality of life at home, at work, and in your relationships. A diagnosis is the first step in making significant positive changes in your life, but it can still be overwhelming. Wondering what to do after an adult ADHD diagnosis? Here are 8 tips for women.
What to Do After an Adult ADHD Diagnosis
1. Start Therapy
Therapy can be extremely helpful for individuals with ADHD. ADHD can have a significant impact on your day to day life and therapy can teach you everything from coping strategies, to helping you manage your emotions, and overcoming challenges related to living with ADHD. A therapist can help you with time management, planning, and impulse control techniques, as well as emotional regulation strategies, all of which can be struggles for individuals with ADHD. Being able to manage these symptoms can improve your performance in work and relationships, and improve your overall quality of life.
2. Join a Support Group
If you’re interested in connecting with others who have ADHD, consider joining a peer support group, which will allow you to share your experiences and challenges, give and receive advice, and develop a sense of empowerment for managing your ADHD symptoms. It can feel lonely and overwhelming when you’re the only one you know who’s dealing with ADHD, and a support group can be can be a great resource.
3. Read Books on ADHD
If you’ve recently been diagnosed with ADHD, it’s important to inform yourself about the disorder. Books are a great way to do this, helping you feel more educated, more confident, and less alone. They provide valuable information and insight on ADHD, as well as offer strategies to manage your symptoms. Here are some helpful books to read:
- It All Makes Sense Now: Embrace Your ADHD Brain to Live a Creative and Colourful Life by Meredith Carder
- How to ADHD: An Insider’s Guide to Working with Your Brain (Not Against It) by Jessica McCabe
- ADHD for Smart Ass Women: How to Fall in Love with Your Neurodivergent Brain by Tracy Otsuka
- You Mean I’m Not Lazy, Stupid or Crazy? The Classic Self Help Book for Adults with Attention Deficit Disorder by Kate Kelly and Peggy Ramundo
- A Radical Guide for Women with ADHD: Embrace Neurodiversity, Live Boldly and Break Through Barriers by Sari Solden and Michelle Frank
4. Lower Your Stress Levels
It’s important to find healthy ways to deal with stress. Stress can worsen ADHD symptoms and ADHD symptoms can also increase stress. Exercise is a no brainer and super important for stress reduction because it boosts serotonin levels, which combats the stress hormone cortisol. Regular physical activity elevates mood, increases relaxation, and overtime, raises your threshold for stress. Relaxation techniques like deep breathing and meditation also help reduce stress. Making time for meditation each morning (even a quick one) can minimize your stress levels throughout the day.
5. Listen to Podcasts
Podcasts are another amazing resource for navigating life and thriving with ADHD. It can be really helpful to listen to people who share your experiences and can help you make sense of your diagnosis. Hearing other people’s personal stories about living with ADHD can help you learn to work with, understand, and celebrate your brain to live your best life. Podcasts provide a source of entertainment while doing mundane tasks or going for your daily walk. You can also easily pause and rewind if you lose focus, which is helpful for ADHD brains. Here are some great ADHD podcasts:
- I Have ADHD Podcast
- Hacking Your ADHD Podcast
- ADHD for Smart Ass Women Podcast
- The ADHD Friendly Lifestyle Podcast
- Women and ADHD Podcast
6. Follow Helpful Social Media Accounts
There are also awesome Instagram accounts you can follow. These creators share everything from relatable ADHD content, to support, to ways to empower yourself, and self care for people with ADHD. It can be really helpful to follow along with other people’s ADHD journey. You’re not alone and here are some accounts to prove it:
- @cherry.adhd
- @thepsychdoctormd
- @adhd.gwen (fun fact: this is the Meraki Lane founder!)
- @authenticallyadhd
- @tarah.and.barry
7. Talk to Your Healthcare Provider About Medication
ADHD medication can be life changing, so it’s important to talk to your doctor about your different treatment options. Stimulant drugs are the most common medications prescribed for ADHD, but non-stimulants or antidepressants may also be prescribed. Not everyone with ADHD requires meds, but medicine can help most people with ADHD stay focused longer, listen better, ignore distractions, and fidget less.
8. Online Resources
There are also a number of online resources and supportive communities built for women with ADHD. Here are some that can be really helpful if you were recently diagnosed:
- Frida– a Canadian platform committed to providing faster, more accessible ADHD care including access to specialist clinicians who understand your needs and provide personalized, evidence-based treatment.
- Minds of All Kinds– a community aimed at empowering neurodivergent people to learn, connect, and lead. They offer live programs, courses, and community events for those with neurodivergent brains.
- Moms Living with ADD/ADHD– a Facebook group for moms who have ADD/ADHD and vent, rant, ask for advice, and encourage others.
If you’ve recently been diagnosed with ADHD as an adult, these are the next steps to take!
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