You guessed right: increased stress can negatively impact focus. This was certainly the case for Josie, a busy professional with Attention Deficit Hyperactivity Disorder (ADHD) and a lot on her plate. With increased work responsibilities, a new marriage, and a rapidly changing world…she’d reached her limit. At work and in her personal life, it felt like one setback or transition after another. The score just didn’t feel even. The world: 8. Josie: 0.
In the midst of all this, things were falling through the cracks at work. She began losing track of forms, nearly missing deadlines, and finding that she just wasn’t motivated anymore. Since Josie had a lot of other people counting on her, she began to panic.
While stressing about the uncertainty of the world and its impact on her, she thought: “Wait a minute…could stress make ADHD worse?” Bingo. Josie was surprised how many ADHD traits were impacted by stress. Like all things ADHD, once she found the right tools, she found her focus.
1. Stress and Emotional Regulation
People with ADHD struggle with emotional regulation. ADHD lives within the brain’s frontal lobe, where the executive functions are housed. Emotional regulation is part of the executive functions (along with planning, working memory, organization, etc.). When ADHD people are under stress, they tend to feel bigger feelings. The more Josie began to worry, the less she was able to “regulate” or control those worries. When it came time to focus, all of that emotion clouded up her mind.
Solution: Mindful Breaks (and Fun)
Address self-regulation from the outside in. Because people with ADHD struggle to regulate emotions from the inside, they need to do more work on the outside. For example, one way to regulate strong feelings is to take breaks in nature. Walking around outside, leaving the stressful situation for a moment can help bring down strong emotions.
Another idea is to add something joyful to your plate. This might sound counterintuitive when you’re struggling with overwhelm, but it’s important to add something fun and lighthearted. In times of stress, the brain gets flooded with fear. You need to send the ADHD brain a different message, not to ignore the world’s problems, but to waste less energy on worry so that you have it for problem solving.
2. Stress and Impulsivity
The ADHD nervous system is hyperactive. When you get stressed out and keyed up, you tend to react impulsively. This can cause a problem with boundaries and stress management. The more on edge you are, the more likely you are to overrespond. You’ll end up doing more of what isn’t working (rather than chilling out and thinking things through).
Solution: Meditation
Meditation is a proven tool for the hyperactive ADHD brain. But there’s more: for every five days of meditation, people gained one extra day of improved mood. Additionally, people who meditate are twice as likely to recover from stress.
Meditation provides a structured way to unwind and learn to pause. The best way to learn meditation is to practice daily with a digital app.
Consider these options:
- The Calm App
- Headway
- The Healthy Mind Program
3. Stress and Distraction
When it comes to focus, people with ADHD tend to get distracted by their emotions. If something pulls them away that’s exciting, stressful, or sad, it may get all their attention. This is worsened by ADHD and emotional regulation because once you start a big feeling, it’s harder to stop a big feeling. The other side-effect is losing track of priorities. Say you start worrying about a project due in a month. The emotional experience of worry might get you off-task by focusing on the worry instead of the next step in completing the task.
Solution: Limit Stressful Distractions in Your Space
Be it social media or otherwise, consider lowering distractions that trigger stress. The more exposure to stress, the more your brain goes into a “fight or flight” mode, releasing stress hormones. Stay level by buffering the stress around you.
Here are some ideas:
- Remove news notifications.
- Close out apps you’re not using.
- Change the situation (i.e. if home is distracting, work from the office, etc.).
- Set boundaries on your work calendar by blocking off time.
To Sum it All Up:
Josie was able to weather the storm…but only with the right tools that fit her ADHD brain.
- ADHD causes emotional dysregulation; find ways to regulate big feelings.
- ADHD causes impulsivity; find ways to practice self-control.
- ADHD causes distractions; set boundaries on your environment, so you can better focus (and not get wrapped up in stressful distractions).
Begin Adult ADHD Treatment in Columbus, Ohio
Looking for more individualized support? You don’t have to feel so dysregulated and stressed out. ADHD-focused therapy can help you unlock your thinking brain in the midst of intense situations. Our counseling practice in Columbus, Ohio has caring therapists who specialize in ADHD testing and ADHD treatment. To start your counseling journey with Focused Mind ADHD Counseling, follow these simple steps:
- Fill out the contact form to schedule a free 15-minute phone consultation.
- Meet with one of our caring therapists.
- Stop feeling stressed. Start finding calm and control in stressful times.
Other ADHD Services Offered at Focused Mind ADHD Counseling
Adult ADHD treatment is not the only service we offer at our Columbus, OH counseling practice. At Focused Mind ADHD Counseling, we offer a variety of mental health services, including ADHD testing. As an adult with ADHD, we know you may also benefit from anxiety treatment for ADHD, counseling for men with ADHD, couples therapy for ADHD, or depression counseling for ADHD. You can also view our blog for more resources and helpful info.
