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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’ve worked with many clients who find the workplace overwhelming. Anxiety about going into work, self-doubt, and imposter syndrome are common struggles—whether ADHD is diagnosed or not.

Managing ADHD at work comes with unique challenges, but the right strategies can make a big difference.

In this blog, we’ll explore practical techniques to help you navigate work life with ADHD. Whether you’re struggling with focus, organisation, or workplace anxiety, these tips can help you feel more confident and in control.

When work feels manageable, everything else can start to improve—your confidence, motivation, and even your overall well-being.

ADHD at Work: Understanding the Challenges

If you have ADHD, you’re not alone in finding work challenging. Research shows that adults with ADHD often change jobs more frequently, experience career instability, or go through periods of unemployment.

This can stem from difficulties with time management, organisation, task completion, and maintaining focus. For example, you might struggle to meet deadlines because time gets away from you, or find it hard to keep your workspace organised.

On top of that, impulsivity, emotional ups and downs, and sensitivity to criticism can make things even harder. Even with valuable skills, many people with ADHD struggle to find workplaces that truly support their needs, leading to frustration and career setbacks.

But here’s the good news—these challenges don’t have to define your work life. With the right support and strategies, you can turn them into opportunities for growth and success.

ADHD in Adulthood: Key Insights and Strategies

ADHD was once thought to be a childhood condition, but it’s now widely recognised as a neurodevelopmental disorder that often continues into adulthood—and sometimes isn’t identified until later in life.

For many adults who have struggled with ADHD traits without knowing the reason, receiving a diagnosis can be an emotional yet profoundly validating experience. It brings clarity, helping them understand past challenges in areas like education, work, and relationships.

More importantly, recognising ADHD opens the door to support options like Counselling and ADHD Coaching, which can provide strategies to manage the traits and build a more fulfilling life. If you’re looking for personalised support, learn more about ADHD coaching here.

Three women and one man working together in an office, using laptops and collaborating around a table, representing an ADHD-friendly workplace.

How ADHD Traits Affect the Workplace

Some ADHD traits that might seem like harmless quirks at home can have a big impact in professional settings. Common challenges include:

  • Boredom: Losing interest in tasks or projects quickly, especially repetitive or unengaging work.
  • Distractions: Struggling to stay focused due to internal distractions (like daydreaming) or external ones (like office noise or conversations).
  • Forgetfulness: Finding it hard to remember tasks, deadlines, or responsibilities.
  • Hyperactivity: Feeling restless and struggling to stay still, which can be challenging in meetings or desk-based jobs.
  • Impulsiveness: Making quick decisions or comments without fully considering the consequences.
  • Difficulty with workplace interactions: Being overly blunt, interrupting conversations, or struggling with active listening.
  • Time management issues: Underestimating how long tasks will take or frequently missing deadlines.
  • Procrastination: Delaying tasks until the last minute, even when you know it’ll cause stress.
  • Sensory sensitivities: Being easily overwhelmed by noise, bright lights, or other environmental factors, making it harder to concentrate and stay comfortable.

Overcommitting and People-Pleasing in the Workplace

If you have ADHD, you might find yourself saying “yes” to too many tasks, eager to help or afraid of letting people down. This tendency to people-please can make you a valued team member, but it often comes at a cost—burnout, overwhelm, and reduced productivity.

Learning to set clear boundaries and prioritise tasks is key to managing this habit. By recognising your limits and focusing on what truly matters, you can create a more balanced and sustainable approach to work—without feeling guilty for saying no.  If you’d like to dive deeper into people-pleasing, check out my blog on the topic.

Olivia’s Journey: ADHD Coaching in the Workplace

When Olivia reached out to me, she had just been promoted—a moment that should have felt like a win. Instead, she found herself overwhelmed by her new managerial responsibilities and interactions with senior leadership. Imposter syndrome hit hard, and making decisions—an essential part of her role—felt almost impossible.

We started by exploring how her ADHD traits were affecting her at work, helping her see that these challenges weren’t personal failings but part of how her brain processes information. Even though she had always performed well, the increased structure and demands of her new role made it difficult to focus and stay organised.

Through ADHD coaching, we worked on practical strategies to bring more structure into her day, improve time management, and develop organisational skills that worked for her. As she put these strategies into action, Olivia’s productivity improved, she learned to interpret feedback without self-doubt, and she gained confidence in her abilities. Over time, her self-esteem grew, and her workplace relationships became more positive.

Olivia’s story shows that with the right tools and support, ADHD doesn’t have to hold you back. With a tailored approach, success and growth—both personally and professionally—are absolutely possible.

Successfully Managing ADHD in the Workplace

Effectively managing ADHD at work often requires a mix of personal strategies and external support. One key step is open communication with your employer—discussing your needs can help you explore reasonable adjustments that make a real difference.

Many companies offer support, such as assistive technology, noise-cancelling headphones, or access to quiet workspaces. In the UK, the government-funded Access to Work programme can provide additional help, including specialist equipment, software, and ADHD coaching.

If you’d like to learn more about how Access to Work can support you, I’ve written a page that explains it—feel free to check it out!

Practical Strategies for Managing ADHD in the Workplace

Focusing Tools:

  • Create checklists to keep tasks organised.
  • Minimise distractions by turning off notifications.
  • Schedule specific times for returning calls and emails.
  • Use sticky notes as quick reminders.
  • Allow extra time for task completion to reduce stress.
  • Take regular breaks to recharge and maintain focus.
  • Start your workday earlier to get a head start before distractions set in.

Time-Management Tips:

  • Set alerts for deadlines to stay on track.
  • Use timers to maintain focus and prevent time slipping away.
  • Break tasks down into smaller, manageable steps.
  • Rotate tasks to sustain interest and avoid boredom.
  • Find an accountability partner for support and motivation

Communication Strategies:

  • Practice active listening to stay engaged in conversations.
  • Ask for repetition if you need clarification.
  • Keep conversations concise to stay on topic.
  • Slow down speech to ensure effective participation.
  • Read body language to improve social interactions.

Centering Techniques:

  • Use relaxation techniques like deep breathing or meditation.
  • Identify triggers for impulsivity and develop strategies to manage them.
  • Track effective strategies so you can use them when needed.

Turning ADHD Traits into Workplace Strengths

ADHD isn’t just about challenges—it also brings valuable strengths to the workplace. Many individuals with ADHD are naturally creative thinkers, generating fresh ideas and solutions by looking beyond traditional approaches.

The ability to hyperfocus on engaging tasks allows for deep, high-quality work and innovative insights. In fast-paced environments, their quick thinking, adaptability, and problem-solving skills can be a real asset.

When supported with the right strategies, these strengths help create a dynamic, productive workplace where ADHD traits become advantages rather than obstacles.

Managing ADHD at Work: Next Steps

Many individuals with ADHD face challenges at work, but with the right support and strategies, they can not only manage but thrive in their careers. If you’re struggling, know that you don’t have to figure it out alone—seeking support can make all the difference.

As an ADHD coach and counsellor, I provide tailored strategies to help you work with your ADHD, not against it, creating a more productive and less stressful work life. Support is available, and you deserve to succeed.

References:

APA (7th Edition)

Harrison, L., Wilson, M., Sargent, P. A., Haselgrove, M., & Lawrence, N. S. (2022). Evaluating the effectiveness of exposure therapy for vomiting phobia: A systematic review. BMC Psychiatry, 22, 609. https://doi.org/10.1186/s12888-022-04409-w

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.  

Access to Work: ADHD Strategy Coaching

Access To Work: ADHD Strategy Coaching

Living with ADHD (attention deficit hyperactivity disorder) can present a unique set of challenges in the workplace. If you are diagnosed with ADHD or identify as having undiagnosed ADHD, you may experience difficulties with executive functioning, emotional regulation and impulse control. These ADHD traits can impact workplace productivity and overall job satisfaction.  However, as an ADHD Coach, I can provide the correct support to help you learn techniques and strategies tailored to your unique needs, enabling you to thrive in the workplace.

What is Access to Work?

Access to Work is a government-funded program in the UK designed to help people with neurodivergent conditions, physical disabilities, or mental health issues overcome work-related barriers. If you have ADHD, Access to Work can provide funding for equipment and services to help you in the workplace, such as individual ADHD Coaching, assistive technology, and workplace adjustments.

How ADHD Coaching Can Help Through Access to Work

Access to Work provides financial support for ADHD coaching services ranging from 6 to 26 weeks. Your individual needs and circumstances determine the financial support needed, which can cover a significant portion of the coaching fees, making it more affordable and accessible.  ou can learn more about Access to Work Coaching on my webpage.

Boosting Workplace Performance Through ADHD Coaching

Personalised Strategy Development

ADHD traits show up differently for everyone; therefore, ADHD coaching looks different for everyone. A professional ADHD coach will have carried out specific training around ADHD’s challenges and can introduce practical strategies to help you succeed in the workplace. ADHD Coaching is typically a goal-oriented process; with your coach, you can plan short-term and long-term goals you would like to focus on.  An ADHD Coach will also help with other areas of your life that you may be struggling with that affect workplace performance.  For example, you may have personal goals such as cooking healthy meals or keeping your home clean and tidy, as these factors can also impact workplace performance.

Enhanced Productivity and Focus:

Enhanced Productivity and Focus: Many individuals with ADHD have problems with executive functioning, which includes difficulties with time management, emotional regulation, task initiation, prioritisation, and planning andorganisation. Part of the ADHD Coaching process is introducing techniques and strategies to help with these challenges. Setting and achieving goals will boost your self-esteem, which can help in all areas of life.  Techniques frequently used by ADHD Coaches include cognitive behavioural therapy, mindfulness practices, and strategies that can help with executive functions, emotional regulation and impulse control.

Building Confidence and Resilience:

ADHD can lead to feelings of frustration, self-doubt, and imposter syndrome, particularly relating to workplace performance. ADHD coaching can help you build confidence and self-esteem by focusing on your strengths and achievements. Developing coping strategies and concentrating on your talents is the best way to improve your work performance and overall self-worth.

Improving Communication Skills:

Communicating effectively in the workplace is essential for workplace success. For individuals with ADHD, communicating with others can, at times, be challenging, particularly in high-stress situations or when faced with complex instructions. ADHD Coaching can help you develop new skills, such as communicating assertively, advocating for yourself, asking for help or clarification, improving your social skills, and managing impulsive tendencies during conversations.

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Ongoing Support and Accountability:

ADHD Coaching is more than developing strategies; it provides ongoing support and accountability. Your coach will work with you to set goals, track your progress, adjust strategies as needed, and celebrate your successes. This regular support can be invaluable in helping you stay on track and continue to grow personally and professionally.

Assistive Technology and Equipment:

Funding is available for various assistive technologies and equipment to aid concentration, organisation, and productivity. Examples include noise-cancelling headphones to block out distractions, screen readers to assist with reading and comprehension, and mind-mapping software to help with brainstorming and planning.

Travel and Transportation Support:

Access to Work can assist with transportation to and from work, alleviating challenges associated with commuting.

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Mental Health Support:

The Access to Work program offers a range of mental health services to manage stress and anxiety associated with ADHD. These include counselling, therapy, and access to mental health resources and support groups.

Redheaded woman sitting in a workplace holding headphones, representing support and coaching for individuals with ADHD through the Access to Work program

Who Can Apply for Access to Work Funding?

  • UK residents aged 16 and over
  • Engaged in full-time or part-time employment
  • About to start or return to jobs within the next 12 weeks
  • Self-employed

Do I Need a Formal Diagnosis to Apply for Access to Work Support?

You can still be eligible for support without a formal diagnosis. This flexibility ensures that people can access the help they need regardless of their diagnostic status.

This commitment to inclusivity guarantees that everyone, regardless of specific circumstances, is appreciated and integrated into a supportive community.

The program provides funding for ADHD Coaching and any necessary accommodation for you or your employer to ensure you can thrive. Access to Work offers grants of up to £66,000 annually. This financial support covers the costs of assistance tailored to your specific needs.

How to Apply for Access to Work Support

If you are employed, involving your employer and the HR team is beneficial when applying. They can contribute around 20% towards the funding and assist with the application process. Their support and involvement can make your application smoother and more successful.

If self-employed, you can apply directly through the Department for Work and Pensions (DWP) website without employer involvement. The application form is available online.

Applying for Access to Work is straightforward. In the application, you must describe how your condition presents challenges in your role. When completing the application, strive for transparency and thoroughness to ensure you receive the support you need.

How Many ADHD Coaching Sessions Do I Need?

There is no set number of sessions required. However, if you would like to set goals and have the coach’s support while you work through your specific goals, it is recommended that you have sessions regularly, whether weekly or fortnightly. When you notice that the techniques and strategies are helping you in the workplace, you may take longer periods of time between sessions.

Access to Work: Empowering Individuals with ADHD

The Access to Work scheme ensures all individuals thrive despite difficulties. The initiative promotes a diverse and dynamic workforce where everyone can succeed.

As a counsellor and a certified ADHD Coach, I am happy to answer any questions you may have about the application process. If you have any questions or want to book a session, please get in touch with me using the link below.

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. 

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.

Schedule Your Free Discovery Call

Looking for support with anxiety, phobias, or life transitions? I offer counselling, coaching, and RTT to help you move forward with confidence. Book a free 20-minute discovery call via Zoom to explore the best approach for you, wherever you are in the UK.

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