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8 Self-Esteem Tips for University Students with ADHD

8 Self-Esteem Tips for University Students with ADHD

Self-esteem is a person’s overall sense of value and self-worth, profoundly influencing every aspect of life. For university students with ADHD, improving self-esteem is particularly important. High self-esteem can enhance your academic success and social interactions, optimising your university experience.

Understanding Self-Esteem  

High self-esteem impacts academic success, relationships, career choices, personal growth, and happiness. For students with ADHD, developing self-confidence strategies is essential to increasing self-esteem. 

If you have high self-esteem, you will recognise your strengths, be comfortable with your flaws, and have the resilience to manage setbacks or criticisms.

Low self-esteem may manifest as a negative view of yourself, uncertainty about your opinions and abilities, challenges in decision-making, and poor response to criticism.

Even if you haven’t been formally diagnosed with ADHD, you may recognise many of its traits in yourself. Not all adults choose to pursue an official ADHD diagnosis, as it’s a personal decision based on individual circumstances and preferences. As a Counsellor and ADHD Coach, I focus on tackling the challenges posed by these traits, aiming to enhance your quality of life and make daily living more manageable.

If you are a university student with ADHD, this blog will help you optimise your self-esteem, enabling you to succeed academically and socially throughout your university years. 

Smiling university student with ADHD feeling confident and happy while holding study books, representing self-esteem tips for students with ADHD

Case Study: Work on Self-Esteem with Megan

In a recent coaching session, I worked with Megan, a student who identified “adaptability” as one of her key strengths. Megan shared a story about planning a trip with a friend who cancelled at short notice. Despite feeling disappointed, Megan decided to continue the trip as a sole traveller, which was an amazingly empowering experience.

During coaching, we discussed how this situation highlighted her adaptability and showcased her strengths in decision-making, resilience, and independence—critical factors in increasing self-esteem and boosting confidence.

Recognising these strengths helped Megan, who was uncertain about her academic journey, gain clarity and increase her self-confidence. Consequently, she has made significant progress in her academic success.

This example illustrates how identifying and embracing your strengths can enhance self-esteem and equip you to overcome challenges effectively, contributing to tremendous academic success.

8 Academic Success Tips for Improve Self-Esteem

1. ADHD and Embracing Your Strengths

You can boost your self-esteem by embracing your unique strengths. You will have many strengths, but if you have low self-esteem, you may need to recognise them. Take a moment to appreciate and embrace your strengths, talents and capabilities.

It could be your creative thinking, ability to hyperfocus, lateral solid thinking skills, engaging communication, or natural spontaneity. Embracing these qualities can elevate your self-esteem and empower you to approach life confidently.

To identify your strengths, try jotting them down on paper or use downloadable worksheets. Reflect on moments where you’ve actively used these strengths; visualising specific events can help you recall them in detail.

As you do this, you may uncover additional strengths featured during those times. If you consider thoughtfulness a strength, revisit a memory where you demonstrated thoughtfulness. Reflect on what other strengths you displayed at that moment.

2. Set Goals as a Student with ADHD

Setting goals can give you, as a student with ADHD, a clear sense of direction, making it much easier to navigate your academic and personal journey effectively. Think of goals as your signposts. They aren’t rigid; they can adapt and change as new opportunities come your way. They serve as a solid starting point but leave room for exploring new and exciting pathways.

Avoid placing limitations on your abilities. Whether you want to achieve something academically or personally, please write it down or visualise yourself succeeding. Divide big goals into smaller, achievable tasks to sustain momentum and monitor progress.

Celebrate each task completed with self-praise and acknowledge the sense of empowerment it brings. Use these achievements as the motivation to continue towards your larger goals.

Consider obstacles as part of the process and approach them with self-compassion rather than viewing them as setbacks and failures. Reframe challenges as opportunities for personal growth, reinforcing your resilience and determination.

3. Finding Your Voice: Advocate for Yourself

ADHD can affect your communication skills, especially if you have articulation disorders that affect speech and language. You might find it challenging to organise your thoughts clearly or need help with pronunciation, making it difficult to express yourself effectively.

Sometimes, you might interrupt others or speak impulsively, leading to misunderstandings and frustrating communication.

These challenges can affect your confidence in communicating with others. However, understanding these difficulties and getting the proper support, such as speech therapy or counselling, can help you improve your self-esteem and communication skills.

Remember, your voice matters; your unique perspective and experiences value every conversation and situation. Advocating for yourself is a powerful way to increase self-esteem and boost confidence.

You assert your self-worth by standing up for your needs, preferences, and boundaries. Consistently doing this reinforces the belief that you are capable, deserving, and worthy of respect, ultimately improving your self-esteem.

  • Identify your Communication Barriers:  Recognising these barriers can help you develop strategies to overcome them and enhance your communication skills.
  • Identify your needs:  Understand what accommodations you require, such as a quieter workspace, extended deadlines, or assistive technology.  Knowing your needs well helps you to prepare ahead of time.
  • Schedule a Meeting:  Arrange a meeting with the relevant person (lecturer, course supervisor or student support team)
  • Communicate Clearly: Explain your ADHD and how the challenges can impact your academic success. Use “I” statements to express your needs. For example: “I work best in a quiet environment,” “I need extra time to process information”. Be specific; do your research so you know what help is available.
  • Offer Solutions and Compromise:  Be prepared to suggest solutions and be open to compromise.
  • Build Confidence:  Practice the conversation beforehand to build confidence. You can do this by using a journal, practising with a friend, or rehearsing the conversation using a voice recording app.

4. Building Resilience

Resilience refers to your capacity to work through difficulties, adapt to challenging situations, and become stronger through adversity.

As a student with ADHD, building resilience is especially important. It helps you manage challenges like attention difficulties, staying organised, and controlling impulses.

Resilience allows one to see challenges as opportunities for growth and stay motivated even when things get tough. It also helps one handle stress better, keeps one’s mindset positive, and improves problem-solving skills.

Resilience encourages taking care of yourself and prevents you from feeling isolated.

To enhance resilience, aim to maintain a positive outlook, seek solutions to challenges, learn from your experiences, and cultivate a network of supportive friends, family, and mentors. Strengthening these abilities will aid in your academic and personal success.

5.  Emotional Regulation

Emotional regulation can significantly help students with ADHD build self-esteem. Managing emotions effectively allows you to respond to challenges calmly and thoughtfully, reducing impulsive reactions that might lead to regret or negative self-talk.

You can better control emotional responses and confidently navigate social interactions by developing skills like mindfulness, diaphragmatic breathing, grounding techniques, and cognitive reframing.

When you handle stressful situations well, you reinforce a positive self-image and demonstrate to yourself that you are capable and resilient.

This self-assurance enhances self-esteem, making facing new challenges and pursuing personal goals easier. Focusing on emotional regulation creates a stable foundation for improved self-worth and overall well-being.

6. Adopt A Healthy Lifestyle

Maintaining a healthy lifestyle is vital for enhancing self-esteem. Good nutrition, regular exercise, and mindfulness practices like meditation can significantly impact your mental and physical well-being.

Planning your days helps you maintain a regular routine. Check out my blog for daily planning tips to assist students.

7. Social Engagement

Social interactions are significant for boosting your self-esteem, especially if you have ADHD. Positive interactions validate you, give you feedback, and make you feel like you belong. They counteract any feelings of isolation or doubt you might have.

When you engage with supportive friends and family members, you receive encouragement that strengthens your confidence and self-worth.

By nurturing meaningful relationships and building a support network, you can experience higher self-esteem and overall well-being as a student with ADHD, boosting your overall well-being and academic success.

8. Meet your Role Models

Consider who you admire most, whether a family member, a peer, or someone in the public eye. Their accomplishments and personal journeys can be a great source of inspiration!

Happy university graduate with ADHD holding her certificate after academic success

Wrapping It All Up

As a Counsellor and ADHD Coach, I’m here to support you in boosting your self-esteem to improve your academic success and overall university experience. Please don’t hesitate to reach out if you need additional guidance.

ADHD Coaching Tips for Workplace Success

ADHD Coaching Tips for Workplace Success

As an ADHD coach and counsellor, I often encounter clients grappling with overwhelming workplace challenges. Many experience anxiety around going into the workplace and feelings of not being good enough, which is known as imposter syndrome. These are traits which can show up because of having diagnosed or undiagnosed ADHD.

Navigating ADHD in the workplace presents unique difficulties that require tailored strategies for success.

In this blog, we will explore techniques for overcoming the challenges adults with ADHD encounter in the workplace.

If you’re an employee navigating ADHD, this blog provides valuable tips to enhance your workplace experience. Finding fulfilment at work often triggers a positive ripple effect, improving other facets of your life, such as increased confidence, self-esteem, and motivation.

ADHD Struggles in the Workplace

Studies indicate that adults with ADHD are more likely to face job instability, frequent job changes, or periods of unemployment compared to their peers without ADHD.

Contributing factors include difficulties with time management, organisation, task completion, and maintaining focus. For instance, a person with ADHD might struggle to meet project deadlines due to poor time management or keep a clean and organised workspace.

Impulsivity, emotional dysregulation, and rejection sensitivity can further exacerbate these challenges. Despite their skills, many individuals with ADHD struggle to find workplaces that effectively accommodate their needs, leading to frustration and setbacks in their careers.

However, with the proper support, these challenges can become opportunities for growth and success.

ADHD in Adulthood: Key Insights and Strategies

Once perceived as primarily affecting children, ADHD is now widely recognised as a neurodevelopmental disorder that can persist into adulthood and may even manifest later in life.

For adults who have struggled with the traits of ADHD without understanding its cause, receiving a diagnosis can be an emotional but also a profoundly relieving experience. It validates their experiences, offering clarity and a framework for understanding why they may have faced challenges in various aspects of life, including education, work, and relationships.

Moreover, knowing they have ADHD opens doors to Counselling and ADHD Coaching, which can help them manage traits effectively and lead more fulfilling lives.  The recognition of ADHD in adulthood underscores the importance of ongoing awareness and support for individuals who may have been overlooked or misdiagnosed earlier in life.

ADHD in the Workplace: Key Traits to Identify

ADHD traits, often seen as quirks at home, can significantly impact professional environments. These include:

  • Boredom: Quickly losing interest in tasks or projects.
  • Distractions: Maintaining focus is difficult due to internal (daydreaming) or external (conversations) stimuli.
  • Forgetfulness: Struggling to remember tasks, responsibilities, or deadlines.
  • Hyperactivity: Inability to remain still.
  • Impulsiveness: Making quick decisions or comments without considering consequences.
  • Lack of relationship skills: Being overly blunt, interrupting often, or struggling with active listening.
  • Time management issues: Difficulty meeting deadlines or accurately estimating task completion times.
  • Procrastination: Delaying tasks unnecessarily.
  • Sensory Issues: Sensitivity to noise or light can significantly impact productivity and comfort, affecting tasks that require concentration and focus.

Overcommitting and People-Pleasing in the Workplace

If you have ADHD, you might notice yourself frequently overcommitting and trying to please others at work, sometimes taking on more tasks than you can handle. This tendency to people-please often arises from a desire to be helpful or a fear of letting people down, but it can result in burnout and reduced productivity over time.

Establishing clear boundaries and learning to prioritise tasks can be critical to effectively managing these tendencies and taking a more balanced and sustainable approach to work life.

Olivia’s Journey: ADHD Coaching in the Workplace

Olivia reached out to me after she was recently promoted. She faced new managerial responsibilities and interactions with senior leadership, which triggered overwhelming imposter syndrome and anxiety. Olivia also spoke of finding it particularly difficult to make decisions, which were a necessary part of her role.

We began by enhancing Olivia’s self-awareness of ADHD traits, reassuring her that her challenges were not personal failings but results of her unique cognitive processes. Despite excelling previously, she found the structured environment overwhelming, impacting her focus and productivity. ADHD Coaching sessions focused on implementing structure, time-management strategies, and organisational skills.

These strategies empowered Olivia to improve productivity, interpret feedback objectively, build confidence, increase self-esteem, and foster positive relationships. Olivia’s journey underscores the transformative impact of tailored ADHD management strategies, facilitating both personal and professional growth. Olivia’s story illustrates the potential for growth and success with practical strategies in place.

Successfully Managing ADHD in the Workplace

Managing ADHD effectively at work requires a combination of strategies and support. Communicating openly with employers about your condition to explore potential accommodations and support.

Companies can support their employees in various ways, including providing equipment such as assistive technology, noise-cancelling headphones, or a quiet workspace. Additionally, a government-funded program called Access to Work helps employees and employers by offering services such as specialist equipment, software, and ADHD coaching.  You can find some additional information on my Access to Work blog.

Practical Strategies for Managing ADHD in the Workplace

Focusing Tools:

  • Create checklists
  • Minimise distractions by turning off phones
  • Schedule specific times for returning calls
  • Use sticky notes for reminders
  • Allow extra time for task completion
  • Take regular breaks to recharge
  • Start your workday earlier to reduce distractions

Time-Management Tips:

  • Set alerts for deadlines using phones or computers
  • Use timers for tasks to maintain focus
  • Break larger tasks into smaller, manageable parts
  • Rotate tasks to sustain interest
  • Find an accountability partner for support

Communication Strategies:

  • Practice active listening
  • Seek repetitions if needed for understanding
  • Keep conversations concise and on-topic
  • Slow down speech to allow participation from others
  • Learn to read body language for improved communication

Centering Techniques:

  • Engage in breathing and relaxation techniques like yoga or meditation to manage impulsivity.
  • Identify triggers for impulsive behaviours and develop strategies for handling them effectively.

Keep track of the most effective strategy so you can utilise it when needed.

Turning ADHD Traits into Workplace Strengths

ADHD traits also bring unique advantages to the workplace.  Individuals with ADHD often demonstrate creativity, generating innovative ideas and solutions by thinking outside traditional norms.

Their hyperfocus on engaging tasks allows for deep, quality work and breakthrough insights. Despite challenges, their ability to multitask effectively can be beneficial in fast-paced environments requiring quick thinking, adaptability to change, and problem-solving under pressure.

These traits contribute to a dynamic and productive work environment when supported and directed.

Wrapping It All Up

Many individuals with ADHD face significant challenges in the workplace, but with proper understanding, support, and strategies, they can thrive professionally. If you’re struggling with ADHD at work, remember that seeking support is crucial.

As a coach and counsellor specialising in ADHD, I offer a tailored approach to help you manage ADHD effectively and achieve a more productive and less stressful work life. You’re not alone in this journey; resources and professionals are ready to help you.

Students with ADHD – Daily Planning Tips

Students with ADHD – Daily Planning Tips

Navigating the transition from school to university life can be exciting. However, it can be challenging, especially for students who are neurodivergent. A significant new report undertaken at Bristol University has revealed that one in seven students have ADHD or Autism, which equates to around fourteen per cent of all students.

The report revealed there is a much higher chance of students with autism and ADHD presenting with other neurodevelopmental conditions, such as dyspraxia and dyslexia or mental health conditions, such as anxiety, depression and personality or eating disorders.

This blog will examine how creating an ADHD-friendly schedule can help students with ADHD navigate university life.

ADHD affects executive functions crucial for planning, organising, managing time, making decisions, and regulating emotions.

Whether you are undiagnosed or received a childhood or adulthood diagnosis of ADHD, this blog will offer tips on how to maximise your university experience.

Structuring an ADHD-Friendly Schedule for University Students

By taking the reins and meticulously planning an ADHD-friendly planner, you can harness your time management skills, effectively prioritise tasks, and balance your academic and personal life. This sense of control can empower you, making you feel confident and in charge, and lead to a more fulfilling university experience.

Creating an ADHD-friendly schedule includes developing an effective morning routine and using specific study strategies tailored to the ADHD mind. At first, this might appear difficult or unachievable. However, establishing a routine can provide advantages, such as lowering stress and anxiety, improving academic performance, and maximising your overall university experience.

What is ADHD Paralysis?

ADHD paralysis, also known as ‘task paralysis,’ is a common experience among people with ADHD. It’s like when you know you have to do something important, but you just can’t seem to start or finish it. This can be because you’re not sure where to begin, you’re worried about not doing it perfectly, or you feel overwhelmed by how much there is to do.

As a result, individuals may struggle to initiate or maintain focus on activities, leading to procrastination and heightened stress. Understanding and addressing ADHD paralysis involves breaking tasks into smaller steps, setting clear goals, and employing organisational tools to improve focus and productivity.

8 Daily Planning Tips for Students with ADHD

1. Time Management: Creating an ADHD-Friendly Schedule

Remember to select a planner that matches your unique needs and preferences. Whether it’s an online calendar, a whiteboard, a pinboard, or a blend of paper and pens, the choice is yours. This autonomy can be liberating and contribute to a more personalised and effective study routine.

If you need to use your planner as intended, view it as an opportunity for change. Rather than being hard on yourself, embrace the chance to get creative and enjoy the process! With various planner types available, it may take time to discover the one that suits you best. Consider factors like format (digital or physical), level of detail, and portability. The goal is to find a planner you enjoy using that helps you stay organised.

2. Schedule a Study Routine

Begin by scheduling ‘non-negotiables’ such as lectures, study sessions, and classwork. These are the anchor points of your schedule—tasks that cannot be changed or skipped. They provide structure and focus, laying a foundation for success.

Consider adding ‘negotiables,’ like exercise, relaxation time, or hobbies, around these anchors. This balanced approach ensures you prioritise academic commitments while maintaining a healthy lifestyle, giving you a sense of control.

Adjust your schedule as needed to optimise productivity and well-being.

3. Establish a Sleep Routine

Setting and maintaining a consistent sleep schedule is vital for your overall well-being, especially when dealing with ADHD and its associated conditions, known as comorbidities. Sleep disorders are common among individuals with ADHD and can significantly impact academic success.

One strategy to help you wake up on time is the ‘5-4-3-2-1 method.’ When your alarm goes off, challenge yourself to get out of bed before you finish counting to one. This can help you start your day promptly and avoid the temptation to press the snooze button.

Adjust your sleep habits gradually until you find what works best for you, recognising that this process may take time, especially if you stay up late. Crafting an ADHD-friendly schedule involves balancing academic commitments with social interactions. Nurturing friendships and engaging in social activities while prioritising academic responsibilities is essential.

When planning to attend events, consider your schedule for the following day and make informed decisions about alcohol consumption by eating beforehand, staying hydrated, and alternating between alcoholic and non-alcoholic drinks.

Schedule social gatherings on lighter workload days to enjoy them fully without compromising your sleep or studies.

4. Organise your Morning Routine

Consider your morning routine before lectures—showering and heading straight out, enjoying a leisurely breakfast, meditating, exercising, or any other activity you prefer. Creating a realistic and sustainable schedule is critical.

Organising your belongings the night before can streamline your mornings. Pack everything you’ll need the next day and place it by the front door. Spend just five minutes before bed on this simple task.

Visualisation is a powerful technique for mentally preparing yourself. Take a moment to visualise your plans for the day ahead. Visualisation can prompt you to gather essentials like books, folders, and snacks.

Establishing this basic routine can significantly enhance your overall success as a student. Visualisation involves creating mental images of your goals and the necessary steps. It aids in maintaining focus, recalling essential details, and making informed decisions.

This revision maintains the flow while clarifying the steps and emphasising the importance of visualisation and organisation in student success.

5. Maximising Your Morning Routine

Use a timer to measure task durations accurately. For instance, note that it takes twenty minutes to shower and jot it down. Also, remember to account for commute time from home to class. Record these timings on paper and place them where they are easily visible. Maximising your morning routine is crucial for staying on schedule and arriving punctually.

An analogue or wall clock can help maintain focus. Using a mobile phone may lead to distractions—Minimise interruptions as much as possible in the morning.

Morning procrastination is common, especially for those with ADHD. If you anticipate checking social media or spending extra time on breakfast, allocate specific time slots and set alarms to manage your schedule effectively.

This version maintains the flow while ensuring clarity. It emphasises the importance of time management and minimises distractions in the morning routine.

6. Establish Regular Mealtimes for Energy Maintenance

Maintaining steady energy levels through regular meal and snack times is crucial for sustaining productivity and focus throughout the day. Planning each evening to organise meals and snacks for the following day promotes healthier eating and reduces impulsive decisions. Work towards achieving a balanced diet that incorporates carbohydrates, healthy fats and proteins,

This mix provides sustained energy and helps prevent sudden energy crashes. Keeping well-hydrated is equally essential; drinking adequate water throughout the day supports energy levels and prevents fatigue caused by dehydration.

To maintain stable energy levels, avoid sugary snacks that can lead to rapid changes in blood sugar levels. Instead, opt for snacks like nuts, yoghurt, or fruits, which offer a more consistent energy source. Engage in mindful eating by enjoying each bite, which supports better digestion and aids in regulating your appetite.

Including these dietary practices in your daily routine promotes better energy management, enhancing productivity and overall well-being.

7. Incorporating Downtime: Maximising Student Success

Remember, your well-being is just as important as your academic success. Schedule dedicated time for self-care and social activities in your university routine to maintain a healthy balance between work and relaxation.

Allocating time for self-care not only helps prevent ADHD paralysis but also demonstrates self-appreciation and fulfilment of personal needs. Participate in activities that bring you happiness and relaxation, such as reading, taking walks, or socialising with friends, as an essential aspect of your self-care regimen.

To manage ADHD paralysis effectively, employ strategies like breaking tasks into smaller steps, setting clear priorities, using reminders, and adhering to a daily planner.

If you find yourself slipping into ADHD paralysis, acknowledge it consciously and take a small step to break the cycle. Whether grabbing a healthy drink, listening to music, or changing your environment by taking a shower or stepping outside for fresh air, any action can help you regain focus. Importantly, be kind to yourself and avoid self-criticism; instead, move forward to the next task.

8. Mastering Meditation: Techniques for Enhanced Well-Being

Meditation significantly benefits students with ADHD by enhancing focus, reducing stress, and improving emotional regulation. Regular practice can calm the mind, making it easier to manage inattention and hyperactivity. Starting with just five minutes of meditation is a great way to begin. It may take a couple of months to grasp even a short meditation session fully. Try calming breathing exercises or grounding techniques if meditation doesn’t resonate.

Below is a sample of an ADHD-friendly morning routine, but remember that your personalised routine may differ significantly, and that’s perfectly fine. There’s no one-size-fits-all solution; you can tailor these strategies to your needs and circumstances. Feel confident that you can tailor them to suit you best.

This version maintains the flow while clarifying the benefits of meditation and emphasising personalisation strategies. It encourages flexibility and adaptation to individual preferences and needs, reinforcing the message that there is no universal approach to wellness that fits everyone.

Tips for Student Success

Flexibility: Adjust your routine to find what works best for you.

Consistency:  implementing these productivity tips will assist you in crafting a robust university routine, with time, will evolve into ingrained habits

Accountability: Share your schedule with friends, family, or housemates

Rewards: Celebrate small successes to keep yourself motivated.

Wrapping It All Up

Enhance your productivity, time management, and overall well-being with a structured routine tailored to your needs. The goal is to create a routine that fits with you while remaining flexible as you refine it.

If you need support in developing a consistent and healthy university routine, my coaching practice can help. As a counsellor and ADHD coach, I play a crucial role in student success by offering personalised guidance and accountability. Together, we’ll overcome challenges and achieve your goals.

I empower students with valuable insights and tailored strategies to navigate academic and personal hurdles. My guidance will help you unlock your full potential and thrive in your university journey.

Balancing Acts: ADHD and Menopause

Balancing Acts: ADHD and Menopause

For many women, the onset of perimenopause symptoms and menopause marks a significant life transition.  Menopause is a natural part of ageing, bringing many physical, cognitive and emotional changes. 

But what happens when this transitional life stage coincides with ADHD? 

For some women, menopause might be the first time they recognise that they have been living their life with ADHD. When these two conditions overlap, they can bring many new challenges, and their symptoms can be confusing and overwhelming and significantly impact a woman’s quality of life.  This blog explores the intersection of ADHD and perimenopause/menopause.  Let’s delve into how ADHD and menopause interact and what you can do to manage them both effectively.

graphic of a woman in a blue top sitting down contemplating the menopause

ADHD in Women

ADHD traits in women usually present with problems around executive functioning and emotional regulation. These traits can be highly challenging; unfortunately, until recent years, the traits may not have been recognised by medical professionals or mistaken for other conditions such as anxiety and depression.   

Many women receive an ADHD diagnosis after years of struggling with daily life. A late diagnosis can often come at the time of menopause when hormonal fluctuations can trigger a range of cognitive, behavioural and physical changes that can have a life-altering impact.

Cognitive Shifts During Menopause

Menopause occurs due to hormonal fluctuations, typically between ages 45 and 55. Although, perimenopause can start much earlier. During this time, the body undergoes significant hormonal shifts, particularly in oestrogen levels. These hormonal changes can lead to cognitive symptoms, often referred to as menopausal brain or brain fog. During menopause, you might forget things more often, struggle to concentrate or feel mentally sluggish.  The impact of these hormonal changes can lead to other issues, such as sleep problems, emotional dysregulation, mood changes, fatigue, disorganisation, and executive functioning issues.

Does this sound familiar? These symptoms can mirror ADHD, making it difficult to distinguish between the two. For women with ADHD, the symptoms of menopause can feel like their ADHD traits are suddenly much worse, adding another layer of challenges to daily life.   As well as cognitive changes, women can notice physical changes such as weight gain, and they may experience sudden hot flashes; together, these cognitive and physical symptoms can have an impact on confidence and self-esteem.

Why Symptoms Can Intensify During Perimenopause and Menopause

Why do ADHD and menopause seem to overlap with such intensity? New research on the relationship between ADHD and perimenopause/menopause is still developing, but studies suggest that decreased oestrogen and progesterone levels can heighten the traits of ADHD. ADHD often involves deficiencies in dopamine, a neurotransmitter which is necessary for managing attention and emotional responses. During perimenopause, the decline in oestrogen can disrupt dopamine regulation, leading to symptoms such as forgetfulness, brain fog, and emotional dysregulation.

Dopamine is essential for attention, motivation, and reward processing, and oestrogen levels can influence its production and regulation. Research from 2021 indicates that a decline in oestrogen can intensify ADHD symptoms by affecting dopamine functioning.

The Challenges of Diagnosis and Misdiagnosis

One of the challenges women face during menopause is the potential for misdiagnosis. Cognitive symptoms associated with menopause, such as forgetfulness and brain fog, can overlap with those of ADHD, and both can be mistaken for depression, anxiety, or the natural effects of ageing. This overlap can sometimes lead to being undiagnosed or a misdiagnosis.

Misdiagnosis is more likely if healthcare providers are not aware of a patient’s history. If you suspect that menopause or ADHD might be influencing your symptoms, bring it up with your doctor. Keeping a detailed journal of your symptoms can be helpful as it will ensure you cover all the relevant issues so you can confidently advocate for yourself during your appointment.

Managing ADHD During Menopause

Although the overlap of ADHD and menopause can be challenging, there are strategies and lifestyle changes that can help manage both: 

Medical Treatment:  Speak with your GP or Healthcare Provider about your treatment options. ADHD medication can be effective during menopause; both stimulant and non-stimulant medications are suitable. Hormone replacement therapy (HRT) might also be considered to help stabilise oestrogen levels, potentially lessening both menopausal

Mindfulness and Stress Reduction: Techniques like mindfulness, meditation, yoga, and diaphragmatic breathing exercises can help ease many of the symptoms of ADHD and menopause. Meditation helps regulate emotions, manage stress, and quieten a busy mind. Meditation and breathing exercises can also help with sleep issues and physical symptoms such as hot flashes, headaches, and muscle tension. 

Counselling and ADHD Coaching: Working with an ADHD coach or therapist can offer valuable tools for effectively managing your symptoms by providing practical strategies to make daily life much easier. Cognitive Behavioural Therapy (CBT)  can help you navigate the challenges of both ADHD and menopause by guiding you in managing your thoughts, emotions, and behaviours more effectively. Additionally, discussing your difficulties with a counsellor can be a great way to release some of the feelings you may be holding on to. 

lady sitting in a chair contemplating the menopause and ADHD

Establish a Routine: Creating a structured daily routine can provide stability and help manage brain fog and disorganisation. Calendars, planners, and to-do lists can help you remember important appointments. Breaking tasks into smaller, more manageable parts can help with focus and prevent procrastination. Check my blog on goal-setting for some more strategies.

Lifestyle Adjustments:  Regular exercise can help regulate mood, increase cognitive functioning, and ease many traits of ADHD. Choose activities you enjoy. If you can get out in the fresh air, a brisk walk is ideal for boosting your overall well-being. Do some brainstorming to find activities you enjoy.  Eating the correct foods and taking supplements can help your overall well-being during menopause. A  healthy diet for women experiencing menopause can positively impact many areas, including regulating hormones, bones and heart health, weight management and increased energy levels.  

Sleep Hygiene:  Establish a bedtime routine, as a good night’s sleep will enhance cognitive function and emotional well-being. Night sweats often occur during menopause. Keep your bedroom cool by opening a window or using an air conditioning unit or a fan for a good night’s sleep. Similarly, it can be helpful to wear loose-fitting nightwear to stay calm and light, as well as breathable bedding and natural fibres like cotton. Consider specialist bedding such as moisture-wicking sheets or cooling pillows to help regulate body temperature.

Sharing Your Experiences: You’re Not Alone

It’s important to remember that you don’t have to go through this alone. However, if you feel alone or want to speak to others experiencing similar challenges, consider joining an online community or local support group. These groups can be a great form of emotional support, as you can ask questions and share experiences and information, which can positively impact how you feel.

Three smiley mature woman on the ground facing upwards supporting each other

Finding Support and Moving Forward

If you’re struggling to manage the symptoms of ADHD and menopause, reach out for help. Ask your healthcare provider, seek support from friends or family, and research both conditions. Knowledge is power, and understanding what’s happening in your body is the first step toward taking control.

Remember, menopause and ADHD may complicate your life, but with the right tools and support, you can manage both and continue to thrive.

Conclusion: Embrace the Journey

The intersection of ADHD and menopause can pose challenges, but it’s also an opportunity to learn more about yourself and to find new ways to manage and embrace life’s changes. By understanding how these two conditions interact, you can take proactive steps to improve your overall well-being. Don’t be afraid to seek help, share your story, and connect with others on the same journey.  

Managing ADHD: How RTT Hypnotherapy Helps

Managing ADHD: How RTT Hypnotherapy Helps

Managing attention deficit hyperactivity disorder (ADHD) can involve navigating many unique challenges beyond the typical symptoms of inattention, impulsivity, and hyperactivity. Rapid Transformational Therapy (RTT) provides a powerful therapeutic approach for managing ADHD naturally by addressing the underlying subconscious beliefs and emotional triggers that contribute to attention and behavioural challenges.

One of the key features of RTT is that it combines hypnosis, cognitive behavioural therapy (CBT), psychodynamic therapy, and neuro-linguistic programming (NLP). This combination of therapies is a powerful tool that provides fast and permanent results for a wide range of issues, such as difficulty with executive functioning, physical issues, emotional regulation, and phobias. 

Renowned therapist Marisa Peer pioneered RTT.  Marisa used her years of experience as a therapist to create this unique approach that provides fast results as it gets to the root cause of the issue quickly, using hypnosis to communicate directly with the subconscious mind.  

RTT helps people reframe limiting beliefs, reduce stress, and enhance focus and self-regulation. These are not the only benefits of RTT; it can also improve concentration, reduce impulsivity, and promote a calmer mindset. This makes it a holistic approach that empowers individuals to manage ADHD traits without or alongside medication. Targeting the root causes of issues, RTT supports long-term behavioural change and emotional well-being. In this blog, I will discuss five common ADHD traits that RTT can help effectively.

5 ADHD Traits You Can Manage with RTT Hypnotherapy

1. Break Free from Overthinking

Overthinking is a common trait of ADHD and one that can be difficult to manage. Often, people with ADHD have extremely busy minds and are overwhelmed by racing thoughts that disrupt concentration and decision-making.

Hypnotherapy, particularly RTT, helps calm these overactive thoughts. By guiding you into a deeply relaxed state, RTT enables you to address and reframe patterns of overthinking, fostering a more focused and confident mindset.

2. Boost Your Self-Esteem

When you are an adult with ADHD, whether diagnosed or undiagnosed, you have likely struggled since your younger years.  You could have memories of teachers or parents saying you could do better if you applied yourself more or didn’t listen in class.  Or, it could be that you have had time management issues and struggled to get to classes, the workplace or appointments on time.  This barrage of negative feedback can have an impact on your self-esteem.  You may feel inadequate or not good enough.  

RTT works to uncover and shift subconscious beliefs that undermine your self-worth. By transforming these deep-seated beliefs, RTT helps you cultivate a positive self-image and approach challenges with newfound confidence.

3. Enhance Your Sleep Quality

Sleep issues are a common struggle for those with ADHD, impacting your overall health and daily functioning. In particular, when you have ADHD, it can affect the inattentive aspect of ADHD, causing concentration issues and leading you to feel sluggish or make careless mistakes.  

RTT addresses these issues by promoting relaxation and establishing healthy sleep patterns.  Implementing the specialist techniques of RTT can help you overcome insomnia and achieve more restful, rejuvenating sleep. 

4. Boost Your Self-Confidence 

Hypnotherapy can boost your confidence by targeting the subconscious beliefs undermining your self-esteem. RTT helps reinforce positive affirmations and build a solid foundation of self-belief, enabling you to tackle challenges confidently.

Portrait of a woman with a rainbow coming out of her head, representing the positive impact of hypnotherapy on ADHD

5. Overcome Imposter Syndrome

Do you ever feel like a fraud despite your accomplishments? Imposter syndrome can hold you back from thoroughly enjoying your successes. RTT addresses the core beliefs fuelling this syndrome, helping you recognise and embrace your achievements.

By transforming your mindset, RTT supports you in acknowledging your true worth and feeling more genuine in your success.

The Research that Supports Hypnotherapy

Research exploring the efficacy of hypnotherapy as a therapy for ADHD has been limited, but the existing findings are positive. Two small-scale studies led by Maarit Virta from the University of Helsinki demonstrated the effectiveness of hypnosis in helping with some of the typical traits associated with ADHD.

 Furthermore, a subsequent follow-up study indicated that hypnosis provided more significant outcomes than Cognitive Behavioural Therapy (CBT).

To Conclude

Hypnotherapy, particularly RTT, offers a powerful way to manage ADHD naturally by transform the challenges associated with ADHD. Whether you’re struggling with the issues described in this blog or have other concerns you would like to address, RTT is a therapy that provides rapid results. Often, clients will see significant improvements in a single session. 

As an RTT therapist who specialises in working with people with ADHD, I am also a qualified ADHD Coach. To provide the best possible support, I combine effective strategies from ADHD coaching to help you set and reach your long-term goals.

If you are ready to tackle any limiting beliefs holding you back and make positive changes to your life, consider trying RTT. For more information on therapies to help manage ADHD traits, please visit my website’s ADHD Therapy for Adults page or book a discovery call. 

6 Facts About Rapid Transformational Therapy (RTT)

6 Facts About Rapid Transformational Therapy (RTT)

Rapid Transformational Therapy (RTT) is a powerful therapeutic method founded by Marisa Peer, a renowned therapist with a 30-year career as a trainer, speaker, and best-selling author. Drawing on her extensive experience, Marisa combined various therapeutic approaches to develop RTT. Marisa Peer became a highly sought-after therapist, working with CEOs, Olympic athletes, Oscar winners, and acclaimed musicians. Due to the incredible success of RTT, Marisa founded The Rapid Transformation School of Training to make RTT accessible to everyone, offering sessions that can be conducted online from anywhere in the world.

In 2021, I became a certified RTT practitioner, and it has been one of the most rewarding decisions of my career. The fast, lasting transformations I’ve witnessed have deepened my belief in the power of RTT.

If you’re looking for a therapy that delivers fast, effective results, explore the transformative power of RTT. This blog provides six key facts about this powerful approach.

1. RTT Merges Therapeutic Techniques for Lasting Change

By drawing from aspects of hypnotherapy, psychotherapy, cognitive behavioural therapy, and neuro-linguistic programming, RTT addresses the root causes of what has been holding you back, creating powerful, permanent change. This unique combination enables deep healing and delivers effective results for a variety of issues.

2. RTT Delivers Rapid Results

One of the standout benefits of Rapid Transformational Therapy (RTT) is how quickly it produces results. Many clients notice significant changes after a single session, and most experience permanent changes within one to three sessions.

Due to the adaptability of RTT, it can be used to address a wide range of issues, including:

  • Confidence
  • Weight Management
  • Procrastination
  • Phobias
  • Addictions
  • Self Esteem
  • Depression
  • Stress
  • Anxiety
  • IBS
  • Sleep Issues
  • Fertility Problems

3. RTT Uses Hypnosis to Get to the Root Cause of Your Problems

Many of the challenges we face today are rooted in past experiences, whether from major traumatic events or more subtle moments, such as embarrassment or humiliation at school, which may have felt just as impactful at the time. These moments often shape our beliefs and behaviours on a subconscious level.

Through hypnosis, RTT helps you uncover deeply ingrained beliefs and reframe them so they no longer hold you back. RTT incorporates the positive aspects of hypnosis and gets to the source of the issue, which is why RTT effectively produces long-term, transformative results.

swing hanging on a tree in the shade on the beach representing relaxing during hypnosis

4. Hypnosis in RTT: Rewiring the Subconscious Mind

RTT helps create lasting shifts, which I’ve witnessed time and time again. The subconscious mind is incredibly powerful, influencing much of our behaviour and thought patterns without us realising it. Scientific research on neuroplasticity shows that the brain can rewire itself by forming new neural pathways, allowing us to change unhelpful habits and negative beliefs.

During an RTT session, we have direct access to the subconscious mind through the power of hypnosis. Through regression, we identify limiting beliefs. These old, outdated beliefs are replaced with healthier, more empowering beliefs, showing how the brain can adapt and grow. It’s important to recognise that hypnosis is not about being asleep; it’s a ‘sleep’ of the nervous system. During the session, you will be deeply relaxed but remain in complete control.

5. RTT Utilises Regression to Uncover Root Causes

Regression is a powerful technique in RTT. During a session, your therapist will guide you to review past experiences to uncover where unhealthy beliefs originated. In RTT, we refer to these as ‘scenes’; they may involve events you clearly remember or feel like distant memories. However, during the session, you will recall them in more detail, including the emotions you felt at the time. Since the subconscious mind’s role is to protect us, it often shields us from painful feelings and steers us away from what holds us back. Identifying the root issue helps us understand how past experiences are relevant to current problems.

Although this protective mechanism has good intentions, it’s only sometimes helpful. RTT sessions are always safe, and a professional RTT therapist ensures you are reviewing these beliefs, not reliving them.  For some, the thought of hypnosis and regression may seem daunting if it’s something you’ve never experienced. However, RTT is an extremely safe therapy and has received many awards and endorsements.

  1. RTT: A Globally Recognised, Award-Winning Therapy

Rapid Transformational Therapy (RTT) has gained worldwide recognition as an award-winning therapeutic approach. With over 30 years of proven success, it has earned prestigious accolades, including the Stevie Gold Award, and has been featured in leading publications like Men’s Health Magazine.

The endorsement of respected bodies such as the General Hypnotherapy Register and the National and International Council of Psychotherapists has further solidified RTT’s credibility, making it a trusted choice for those seeking lasting results

My Journey as an RTT Therapist

In 2021, I discovered a podcast episode about RTT and was immediately intrigued by the rapid results clients were experiencing. After diving deeper into my research, I quickly realised that RTT was a therapy I wanted to incorporate into my practice. Despite already being a qualified counsellor and ADHD coach, I found the RTT training to be a thorough and rewarding process involving both extensive learning and practical experience.

Since becoming a certified RTT therapist in 2021, it has become my go-to recommendation for clients who have struggled with the same issues for years, even after trying methods such as CBT or traditional talk therapy. I’ve seen success with a wide range of issues, including social anxiety, weight management, feelings of inadequacy, and phobias such as a fear of flying and fear of being sick.

As a counsellor and ADHD coach, many of my clients begin with counselling or coaching, but as they learn about the transformative power of RTT, more and more clients are now requesting RTT, and it’s becoming increasingly popular in my practice.

A woman drinking healthy tea and taking in a river view represents reflection after an RTT session.

In Conclusion

RTT is an ideal choice for those who want to get to the root cause of what is holding them back. The adaptability of RTT means each session is unique and tailored to the individual’s needs, making it suitable for everyone. While RTT works quickly, it’s important to note that it requires commitment.

The first session will take at least two hours of your time. For positive reinforcement, it’s necessary to listen to a bespoke recording for twenty-one days after the session. If you’re ready to invest in your future, please schedule a discovery call.

Bringing Order to ADHD Chaos Through Therapy

Adult ADHD? Here’s How Therapy Can Help

Living with ADHD can feel like navigating a ship through turbulent waters. The relentless distractions, impulsive thoughts, and organisational struggles often lead to a sense of chaos. Thankfully, therapy plays a crucial role in bringing order to this ADHD chaos. By addressing these challenges head-on, therapy helps individuals transition from turmoil to a state of clarity and control, transforming ADHD chaos into a more organised and manageable experience.

As a counsellor and ADHD coach, I’ve seen firsthand how effective ADHD treatment can transform the ADHD experience. If you’re interested, follow this link to explore my ADHD therapy services for adults.

7 Ways ADHD Therapy Can Transform Chaos into Clarity

1. Understanding ADHD and Embracing Self-Acceptance

One of the most transformative benefits of therapy for ADHD is gaining a deeper understanding of your condition. ADHD isn’t just a collection of traits; it reflects a unique way your brain processes information. Through therapy, you can explore how ADHD affects you personally, leading to greater self-acceptance.

This insight can bring a profound sense of relief, helping you see ADHD as part of who you are rather than a personal failure. By alleviating feelings of frustration and self-blame, therapy paves the way for a more compassionate self-view and improved mental well-being, bringing a sense of peace and reassurance.

2. Developing Effective ADHD Coaching Strategies

Therapists are adept at helping you develop practical strategies to manage ADHD symptoms. These strategies, tailored to your unique needs, can include:

  • Organisational Skills: Learn techniques better to organise your tasks, time, and personal space, reducing your feelings of overwhelm.
  • Attention Management: Use mindfulness and cognitive-behavioural techniques to improve focus and reduce impulsivity.
  • Stress Reduction: Discover stress management techniques, such as relaxation exercises and grounding techniques, and effective coping strategies to address ADHD symptoms.

By customising these strategies to your needs, therapy helps create a personalised roadmap for effectively navigating daily challenges.

3. Enhancing Emotional Regulation with ADHD

A trait of ADHD can be emotional dysregulation, which can be challenging to manage. Therapy provides tools for emotional regulation, helping you recognise and manage your emotions more effectively.

Techniques like cognitive restructuring can shift negative thought patterns, while mindfulness practices keep you grounded during emotional surges. Better emotional regulation leads to more stable relationships and enhances personal well-being.

Woman with a cloud above her head, representing the mental chaos of ADHD. Therapy and ADHD coaching can help manage these overwhelming thoughts.

4. Building Self-Esteem and Confidence

Living with ADHD can sometimes diminish your sense of self-worth, especially if your challenges are misunderstood or stigmatised. Therapy offers a supportive space to celebrate your strengths and achievements, no matter how small.

Therapy boosts self-esteem and confidence by focusing on positive reinforcement and setting achievable goals. It empowers you to tackle new challenges and embrace your abilities. If you are a student looking to boost your self-esteem, this blog may be helpful.

5. Improving Relationships Affected by ADHD

ADHD can impact your relationships with family, friends, and colleagues. Therapy provides strategies to improve communication, understanding, and empathy in these relationships.

By learning how ADHD affects your interactions and developing strategies for better communication, you can foster healthier and more supportive relationships. Strengthening these connections creates a more stable support system essential for managing ADHD effectively.

6. Setting and Achieving Goals with ADHD

Setting and achieving goals is crucial in managing ADHD. Therapy helps you set realistic and attainable goals, breaking them into manageable steps. With guidance from a counsellor or ADHD coach, you can create action plans, track your progress, and adjust as needed.

Whether your goals are related to personal development, career, or daily life, achieving them provides a sense of accomplishment and direction. If you want more information about counselling and ADHD coaching, please check my web pages.

7. Integrating Medication and Therapy for Comprehensive ADHD Treatment

While medication can be a crucial part of ADHD treatment, therapy enhances its effectiveness by addressing the cognitive and emotional aspects of ADHD.

Combining therapy with medication offers a comprehensive approach, tackling both the traits and underlying issues while promoting skill development.

Wrapping It All Up

Therapy provides a comprehensive toolkit for transforming ADHD’s chaos into a space of clarity and control. By fostering understanding, developing coping strategies, enhancing emotional regulation, building self-esteem, improving relationships, setting goals, and integrating with medication, therapy offers a well-rounded approach that helps individuals navigate their ADHD journey with greater confidence and resilience, making them feel secure and well-supported.

If you’re feeling overwhelmed by ADHD, consider reaching out to a therapist who specialises in ADHD. Together, you can embark on a journey from chaos to clarity, discovering new ways to manage symptoms and embrace the unique strengths of ADHD.

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