Dealing with Stress

Stress. Everybody gets it, right? So what's the big deal? Besides the health implications stress has on most people, stress can have a detrimental impact on people who are already dealing with ADHD. "Stress exerts a strong negative influence on the functioning of adults with [ADHD]. Times of high stress, including periods of increased demands, fatigue, illness, conflict, or frustration, tend to be periods in which the symptoms of [ADHD] worsen. During periods of stress, the [ADHD] adult is likely to be less organized, more absentminded, less efficient, and more prone to error and temper outbursts. In times of low stress, the functioning of [ADHD] adults tends to improve. A good place to begin reducing the stress in your life is with a 'stress assessment.'" (Adventures in Fast Forward:  Life, Love, and Work for the ADD Adult by Kathleen G. Nadeau, page 63).


"Great," you say. "So I'm stressed. My ADHD gets worse when I'm stressed. You didn't need to tell me that. I want to know what to do about it." mayoclinic.com recommends ten things you can do to relieve stress (see the website for the full article):

1. Get Active
   Virtually any form of exercise and physical activity can act as a stress reliever. Even if you're not an athlete or you're out of shape, exercise is still a good stress reliever. ...
2. Meditate
   During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. ...
3. Laugh
   A good sense of humor can't cure all ailments, but it can help you feel better, even if you have to force a fake laugh through your grumpiness. ...
4. Connect
   When you're stressed and irritable, your instinct may be to wrap yourself in a cocoon. Instead, reach out to family and friends and make social connections. ...
5. Assert Yourself
   You might want to do it all, but you probably can't, at least not without paying a price. Learn to say no to some tasks or to delegate them. ...
6. Do Yoga (or Tai Chi)
   With its series of postures and controlled-breathing exercises, yoga is a popular stress reliever. ...
7. Sleep
   Stress often gives sleep the heave-ho. You have too much to do — and too much to think about — and your sleep suffers. But sleep is the time when your brain and body recharge. ...
8. Journal
   Writing out thoughts and feelings can be a good release for otherwise pent-up emotions. Don't think about what to write — just let it happen. ...
9. Get Musical
   Listening to or playing music is a good stress reliever because it provides a mental distraction, reduces muscle tension and decreases stress hormones. ...
10. Seek Counsel
    If new stressors are challenging your ability to cope or if self-care stress relievers just aren't relieving your stress, you may need to look for reinforcements in the form of professional therapy or counseling. ...

Adventures in Fast Forward (65-6) also offers a few tips:

• Look for ways to simplify your life. These might include changing jobs, moving closer to work, moving to a townhouse or apartment, and eliminating some commitments.
• Think of things you can delegate to others. This might include hiring someone who can perform tasks that are particularly stressful for you.
• Avoid situations that are stressful for you. Change your work hours to avoid rush hour. Try to shop during off-peak hours. Plan less elaborate holiday celebrations. Take friends out for dinner rather than entertaining at home. Don't take the kids with you to the grocery. Create a "quiet zone" in your home.
• Learn stress reduction techniques. Train yourself in relaxation exercises. They are simple, effective, and can be learned easily. The more you practice them the more effective they become. They include muscle relaxation techniques, imagery techniques, and deep breathing exercises. Soothing music can also enhance relaxation.