Attention Deficit Hyperactivity Disorder (ADHD) is a neurological disorder that affects approximately — at last count — 10% of the population. This number, however, is on the rise as diagnostic tools are becoming more refined and ADHD is becoming less stigmatized. Between conversations around mental health becoming more casual, and apps like TikTok and Instagram teaching adults with ADHD how to identify the traits in themselves, we are seeing a rise in people seeking and accepting a diagnosis without the backlash that was common in the early 2000s and before.
I was not diagnosed with ADHD until I was an adult (though I found out later that most of my elementary school teachers had their suspicions.) Since my diagnosis, I have been seeking to understand its impact on my daily life. Every day it seems more pieces fall into place for me, and I realize that the things I don’t always like or get about my personality are actually just uncontrolled ADHD. (To be fair, a lot of my favorite things about myself are also byproducts of my ADHD, too, so with the bad comes the good.) I’ve also learned that with the right regulation techniques, proper treatment, and better understanding of how my brain works, those less desirable things don’t have to be hindrances.
One of the most common symptoms of ADHD is mood swings, which can range from feeling irritable and restless to feeling depressed and anxious. These mood swings can be challenging to manage, but there are ways to self-regulate and account for them.
Research has shown that people with ADHD experience more severe and frequent mood swings than those without the disorder. A study conducted by researchers at the University of California found that people with ADHD have a higher risk of developing depression, anxiety, and bipolar disorder. This increased risk is thought to be due to the way that ADHD affects the brain’s reward center, making it harder for people with ADHD to regulate their emotions.
So, what can you do to self-regulate and account for these mood swings if you have ADHD? Here are some tips:
Create a routine
Creating a routine can be a helpful way to regulate your mood and reduce the likelihood of mood swings. This could be as simple as setting a specific time to wake up and go to bed or creating a ritual that signals to your brain that it’s time to relax. Having a routine can also help you to manage your energy levels and reduce the likelihood of burnout.
Exercise regularly
Exercise has been shown to have a positive impact on mood and can be particularly helpful for people with ADHD. Exercise releases endorphins, which are natural mood regulators, and can help to reduce feelings of anxiety and depression. Regular exercise can also help to improve focus and concentration, making it easier to manage ADHD symptoms.
Practice mindfulness
Mindfulness is a practice that involves paying attention to the present moment without judgment. This can be a helpful way to regulate your emotions and reduce the likelihood of mood swings. Mindfulness can involve breathing exercises, meditation, or simply taking a moment to focus on your surroundings. Practicing mindfulness regularly can help you to become more aware of your emotions and better able to regulate them.
Get enough sleep
Getting enough sleep is essential for regulating your mood and managing ADHD symptoms. Sleep deprivation can exacerbate symptoms of ADHD, making it harder to concentrate and regulate your emotions. Aim for seven to nine hours of sleep per night and try to establish a consistent sleep schedule. Make sure to find a bedtime routine that works for you; put your phone down early, use white noise if needed. Set yourself up for bedtime success (I know this is easier said than done.)
Seek support
It’s important to seek support if you are struggling with mood swings or other symptoms of ADHD. This could be in the form of therapy, medication, support groups, or any combination thereof. Talking to a mental health professional can help you to develop coping strategies and find the support you need to manage your symptoms.
Mood swings are a common symptom of ADHD and can be challenging to manage. However, by creating a routine, exercising regularly, practicing mindfulness, getting enough sleep, and seeking support, you can self-regulate and account for these mood swings. Remember to be patient and kind to yourself, and don’t hesitate to seek professional help if you need it.
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