During their younger years, it is the parents responsibility to speak up for his or her child to get their needs met at school. However, as therapist Louise Levine writes,
“Doing everything for your children may make you feel like a successful parent but it may not let your child be a successful person.”
“Before children leave the protective shelter of home and zealous parenting, we need to help them practice basic techniques and instill competencies that will enable them to:
Feel comfortable conversing about their disability,…
Identify their warning signs,…
Advocate for themselves,…
(Have systems in place that)… will help them…manage their lives, and
Have a sense of humor about ADHD….and their own particular foibles.” (1)
For all children, the ability to view the future with hope is central to their future success. According to the Gallup Student Poll, hope, engagement and well-being are all factors that have been shown to drive students’ grades, achievement scores, retention, and future employment. (2) For students with ADHD, knowing that they have areas of competence and strengths that can help them overcome their difficulties gives them hope.
Realizing that many of your weaknesses are not personal but symptomatic of the disorder and exploring strategies to address specific problem areas provides a sense of power and competence they may not have felt before. Knowing that asking for help is often met positively builds social trust. Being skilled in requesting options to standard requirements at school can also help students to re-engage with learning. The ability to affect their environment and how people react to them increases self-esteem and, in turn, affects their sense of well-being.
For those with ADHD, knowing there are ways around your difficulties that don’t involve constant struggle is truly liberating.
We have found a few strength assessments and self-advocacy programs that can help your teen through this process.
FREE – Interest Profiler – Discover what your interests are and how they relate to the world of work. The Interest Profiler helps you decide what kinds of occupations and jobs you might want to explore based on your interests.
Self-advocacy for ADHD: Know Yourself On-line resources for identifying learning styles and personal strengths as well as exploring interests. Know why your personal style is important. Pursue self-evaluation as well as talking with friends, parents, and teachers about what they perceive as your strong points.
BUILDING A BRIDGE From School To Adult Life – A Handbook for Students and Family Members to Help with Preparation for Life After High School (92 page Workbook – Includes strengths and interests survey as well as self-advocacy tips)
One of the top reasons adults with ADHD are reprimanded at work or lose their jobs is for what is perceived as bad behavior. Adults with ADHD are very familiar with their issues with productivity, but ADHDers often struggle to control their emotions. You may ruminate more than most people, become defensive and overreact in the face of real or imagined criticism, become easily frustrated and blurt out your feelings (once again asking yourself, “Oops! Did I say that out loud?”)
ADHD Makes Me Lose Control
ADHD affects your brain’s executive functions, one of which is to control frustration and other emotions. You may also enjoy the stimulation of an extreme emotion. Many ADHDers I know seek or create situations where emotions run high because it keeps their mind focused on what’s going on. My husband often says that while it’s not listed as an ADHD symptom, it should be! ADHDers are “drama addicts”! Finally, you may have scars from numerous reprimands and put downs that make you more vulnerable to negative thoughts.
Controlling Your Emotions Starts With Taking Care of Your Physical Needs
You may remember the recent candy bar commercial where the late, great Robin Williams played a football coach (with his typical manic impersonations of numerous characters) before transforming into the actual football coach once he’d eaten this candy bar. The message that “you’re not yourself when you’re hungry,” applies very well to ADHDers. I quickly notice how much more emotionally charged conversations are in our house when one of the ADHDers I live with is hungry or has not slept well the night before. Exercise also helps you manage stress better, so skipping your regular workout makes you more susceptible to feeling frustrated.
Become Familiar with Your Internal Workings
You can help gain control over your emotions by learning how they work. And I’m not referring to “theoretical” knowledge you’d get from a book; I mean you need to take the time after an emotional outburst to think through what happened. What triggered the event, what was your reaction, and why were the results negative? You can then plan ahead by considering how you could have responded that would have had a different result so that you can better manage it the next time. This is a huge challenge for many ADHDers who, once the emotion has quieted down, don’t pay attention to it, other than to wonder how they can make amends for saying or doing what they just did.
However, if you can practice analyzing your emotional outbursts, you may need to apologize far less often. I know many ADHDers find rehearsed “scripts” that may or may not involve speaking very useful. One of the most common such scripts that everyone has been taught at some point is, “If I feel I’m going to say something I might regret, I’ll count to 10.” The problem is always how to know an outburst is coming before it’s too late (more on that in a minute.)
Techniques such as mindfulness can also be helpful. Mindfulness is not about contemplating your navel; rather, it’s about being present in the moment, engaging all your senses and feeling what’s going on now. What you want to review are:
1) What event triggered your emotional blow-up?
2) What sensation did you feel in your body shortly before the emotional outburst occurred?
Was there tension in your shoulders? Did you feel something in the pit of your stomach? Did your breathing or heart rate change? Paying attention to these signs can be very helpful for managing your emotions in the future. The next time you start feeling those sensations, you’ll be better able to predict and possibly prevent an imminent blow-up.
3) What emotion did you feel? Was it fear? Anger? Jealousy? Outrage? Sadness? At first blush, they all appear as, “I was just mad.” However, you want to hone in on the true source of the emotion you perceived as “mad.” This will shed light on the thoughts the event triggered.
4) What were you thinking? Events trigger thoughts, which trigger emotions. What belief is at the root of the thought? For example, your boss may look at you one day with a strange look on her face. You might think to yourself, “I’ve done something wrong, she’s going to fire me” and begin to feel anxious. This feeling will cause a lot of tension in your shoulders and a lump in the pit of your stomach, thinking that you’ll probably be raked over the coals. You start telling yourself things like “I’m always making mistakes or saying the wrong thing.”
How you can control the outburst at work: Crafting a Game Plan
It’s always better to craft a game plan for those emotional outbursts that happen often while you’re not emotionally volatile. The best way to control your emotions is to be aware of triggers and clues that you’re losing your cool and to have a plan of how you’ll deal with these triggers when the clues show up. Most of us have a few options when events make us emotional.
1) You can react: This is, of course, what you’ve been doing and you might want to change it since it is exactly what’s gotten you into trouble.
2) You can remove yourself from the situation: You can create a “script” to explain why you need to remove yourself; prepare it in advance.
3) You can let itgo: As you become better at controlling your emotions, this will become an option that’s open to you.
4) You can prepare a response ahead of time: This requires forethought. Take some time to analyze past experiences for clues. Once you have identified a few clues to help you predict an imminent emotional outburst, you can craft a game plan for managing your emotions BEFORE they occur. Become sensitive to the clues that something is about to happen and decide how you’ll handle things the next time these clues appear. The nice part is that you can even ask for help in preparing your game plan from someone who has more experience and more success dealing with people. You may want to practice your response in front of the mirror or with the person helping you, as long as they are someone who has your back and is willing to help you.
Your game plan may look like this:
• When I notice myself feeling overwhelmed, I’ll take two deep breaths. As soon as I feel the tension dropping, I’ll make a list of what needs to get done and if needed, I’ll talk to my boss to determine priorities.
• When I notice that I’m clenching my jaw and my fists and I know I’m close to losing my cool, I’ll tell people “I need a bit of time to think about this; I’ll get back to you later.” or you can simply use an excuse to walk away so that you can “regroup.”
By Linda Walker. Linda Walker, PCC, B. Admin., is a certified ADHD Coach who helps adults with ADHD overcome the special challenges of Attention Deficit Disorder (ADHD) they encounter at home and in the workplace. She is the creator of The Maximum Productivity Makeover for Creative Geniuses, a training program for adults with ADHD and the author of With Time to Spare. http://www.CoachLindaWalker.com