If you’re a women with ADHD you’re probably no stranger to experiencing deeply negative thoughts. It can be difficult to pull yourself out of a state of melancholy, but if you can learn to recognize when this is happening, there are a few techniques you can use to bring yourself back to a point of optimism. You might want to try one or two of these ideas to help you live the best possible
Talk To Someone Who Will Listen – As a women with ADHD it can be very helpful to someone who will listen to you when you’re feeling low. This needs to be someone who won’t try to fix you but who can provide you with some reassurance. This could be a trusted friend or family member. If you’re struggling to find a person to offload to, even talking to a dog can help; it’s hard to feel down for long around a super enthusiastic canine companion!
Journal All The Negativity – When you write down all your negative thoughts out of your brain onto paper can be very powerful. It’s generally thought to be better to write by hand as the connection to your brain is stronger, but you can of course type if this is what you prefer. Journalling is a great way to lift your mood and is an effective outlet for your emotions. In Writing My Way To A Happier Me, the writer describes how journaling has a healing effect on her and helps her to manage symptoms of ADHD.
Positive Thinking – As a women with ADHD I have had times where it was difficult to of think positive thoughts, but it is possible with just a little amount of brain training. Positive thinking is extremely powerful and surprisingly easy once you realize that the positives are usually right there next to the negatives. Did you know that your brain is not capable of thinking both positively and negatively at the same time?
Choose a Growth Mindset – According to Carol Dweck “In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work – brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment.” (Dweck, 2015) On the other hand someone with a fixed mindset believes they won’t improve at something no matter how hard they try, so there’s no point in trying. A growth mindset helps people to be optimistic and feel good about what they’re doing. Adopting a growth mindset can be amazing for someone with ADHD as they will feel encouraged and motivated to complete tasks, even when they’re challenging.
Mindfulness – One of the best strategies to reduce stress and anxiety is mindfulness. Mindfulness is a way to focus the mind on the present moment and not worry so much about past and future events that you can’t control.
Identifying Your Stressors- Stress can make ADHD symptoms worse and often leads to negative thoughts as the mind becomes overwhelmed and can’t see a way out. Identifying the root cause of your stress will enable you to manage it more effectively. If it’s work-related, see if there is any available support you can use. If it’s home or health-related, what can you do to ease your burden? You may need to modify your lifestyle, and while certain changes might seem unachievable at first, people rarely regret making adjustments that reduce their stress levels.