Attention Deficit Hyperactivity Disorder (ADHD) presents particular challenges when you start a new job or career. For those working in high-distraction professional settings, it can be hard to adjust. The constant new information, the uncertainty about your status…it’s a set up for self-doubt and stress. As for the career-changers, imposter syndrome and fear of failure run deep in adults with ADHD. So what’s the solution to succeeding at something new? Keep reading.
Manage Rejection Sensitive Dysphoria and Speak Up
Rejection sensitive dysphoria (RSD) is an intense fear of rejection experienced by people with ADHD. While you might know the term, you might not know that it’s actually very sneaky. One subtle way it negatively impacts ADHD people in new jobs is by creating a fear of asking questions. It’s almost as if you think, “wait, shouldn’t I already know this?” and then avoid asking because you assume others will be annoyed.
Here’s the reality: when you’re starting a new job or career, it’s expected that you ask questions, so don’t be afraid to speak up. If you fear rejection, learn to talk to yourself a little differently. The first thing you want to do is acknowledge that you’re experiencing RSD and then check your feelings against the facts. For example, unless someone has literally said “don’t ask me questions,” the facts likely don’t line up with the judgments you fear are in other people’s minds.
Manage Intense Emotions
ADHD people struggle with intense emotions which impact focus. This is why rejection sensitive dysphoria is a challenge, fear is harder to regulate with ADHD than without ADHD. So what should you do? Consider mindful breaks. Activities like stepping away, going for a walk, and dropping into your emotions for a check-in help with emotional regulation. When walking, ask yourself, “how am I feeling today?” “Am I anxious?” “Angry?” Just notice the feeling, release tension in the body, and take a few deep breaths.
Reduce Distractions
One of the quickest ways to reduce distractions at work is by putting boundaries on technology. Turn off notifications. Close the browsers. Rather than wander over to your email, schedule times to check. etc.
Find Community
Anyone starting a new job (career-changers especially) needs to know this: community builds momentum and confidence. Just ask anyone who has started a business. They will tell you that you need a mentor. A support group. Even an accountability buddy. Having people in your corner can provide emotional support and accountability as you adjust and build momentum toward new goals.
Chunking New Information
Overwhelmed by new information? Break it down into smaller parts. Write things down and allot a certain amount of time to do a certain part of the work. Rather than “read the company manual” this week, consider “reading one chapter this morning.” If you feel like you’re not doing enough in a certain amount of time, consider how momentum is built. We build momentum from taking small steps, not giant leaps all at once. You know, Rome wasn’t built in a day, yada, yada…
To Sum it Up…
- Being intentional about implementing strategies is the key to success with ADHD at a new job.
- Managing ADHD is an individual process. Finding what works for you and applying it to your environment will smooth over the job or career transition.
- Be proactive.
- Know your strengths, and find ways to use them (and let them be seen).
Begin Adult ADHD Treatment in Columbus, Ohio
Looking for more individualized support? You don’t have to feel so lost in a new situation.
ADHD-focused therapy can help you unlock your gifts at a new job or career (and ensure success). 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 lost and overwhelmed. Start finding your groove.
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.
