ADHD

ADHD – How to Be Less Overwhelmed

GalleryJudy Gurfein Leave a comment

ADHD – How to Be Less Overwhelmed

By: Angy Farhat

ADHD overwhelm often arises when the brain finds it challenging to handle excessive information, numerous tasks, or overwhelming environmental stimuli. This situation is linked to various executive functioning difficulties, such as issues with planning, starting tasks, organizing, prioritizing, managing time, and regulating emotions. Additional factors like sensory overload, frequent task-switching, procrastination, perfectionism, and sleep difficulties can further contribute to this feeling of overwhelm.

When the ADHD brain becomes overstressed, it may react by either shutting down, becoming hyperactive, or spiraling out—much like the body’s response during fight, flight, or freeze situations. Your mind is attempting to cope with the influx of information while trying to process ongoing events. This reaction can manifest in different ways, such as withdrawing, becoming distracted, or feeling irritable. Ultimately, it’s your brain signaling that it has reached its limit.

Experiencing high-stress levels can push you into this uncomfortable state, and it’s important to recognize when that happens. To help reduce overwhelm, we can start by focusing on lowering your stress levels. Stress often stems from feeling overwhelmed or overloaded. Take a moment to examine how much time you spend scrolling through social media, getting distracted by notifications on your devices, or scrambling to meet deadlines. If you’re looking to reduce that overwhelming stress, it’s essential to slow down, identify the areas where you feel most pressured, and make necessary adjustments.

1. Focus on one task at a time: When we multitask, we stress our brains and exhaust ourselves. Multitasking doesn’t really exist in the brain. Instead, opt for single-tasking as often as possible. You may not be able to eliminate all media multitasking habits but, with single-tasking, you’ll feel more productive and less stressed. Plus, you’ll be able to perform better on what you’re doing.

2. Let Go of Perfection: Striving for perfection is an impossible goal that can lead to unnecessary pressure. It’s important to recognize that nobody is perfect. If you’re interested in self-improvement, consider narrowing your focus to one aspect of yourself that you would like to enhance rather than creating an overwhelming list of changes. Think about areas in your life, whether it’s your morning routine, keeping commitments, or meeting project deadlines, where you’d like to experience greater ease. Approach this process with self-compassion, reminding yourself that progress isn’t always linear—two steps forward and one step back still means you’re moving ahead.

3. Prioritize one self-soothing activity per day: It doesn’t matter what this is. What is important is that you create a list of things that help you fill your bucket and feel calm. Repeated stress and ADHD overwhelm wear you down. So, practice self-care in some way each day. Have a quiet cup of tea, a workout at the gym, a walk around the block, and a short meditation. Make a list of 5-10 things that make you feel good and feel grounded. Exercise is very helpful for doing this.

4. Nurture connections: Spending time with people who love and accept you naturally reduces stress. Laughter, lively conversations, sharing fun activities, and feeling supported increase your happy neurochemicals. Plus, when you engage with others, you are more likely to stop thinking about the stressors in your life and pay attention to what’s happening around you. You give yourself a lift and a healthy distraction at the same time.

5. Set realistic expectations for yourself: Instead of concentrating on goals based on compare and despair, use your internal compass to assess how you are doing and what you want. Consider what you can actually handle versus what you think you should do. Rule out items that seem unrealistic or vague; make things as specific as possible. Being more organized is a great goal, but it isn’t precise enough to lead you to do anything differently. Whereas being more organized with your bills, homework, or work presentations are all more exact and will likely result in more success.

If you or someone you love is struggling with ADHD, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling and Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/. 

References:

American Psychological Association. (n.d.). ADHD. American Psychological Association. https://www.apa.org/topics/adhd

American Psychological Association. (n.d.). An ADHD diagnosis in adulthood comes with challenges and benefits. Monitor on Psychology. https://www.apa.org/monitor/2023/03/adult-adhd-diagnosis

Beyond BookSmart. (2024, April 24). ADHD overwhelm: Why it happens & how to control it. Beyond BookSmart: ADHD & Executive Function Coaching Online. https://www.beyondbooksmart.com/executive-functioning-strategies-blog/adhd-overwhelm-why-it-happens-how-to-control-it

ADHD in Women and Girls                                         

GalleryJudy Gurfein Leave a comment

By: Nicole Sanchez

ADHD In Women and Girls  By: Nicole Sanchez

Attention-deficit/hyperactivity disorder (ADHD) is considered a chronic disorder and is known to impact the individual in many aspects of their life including interpersonal relationships, academic and professional achievements, and daily functioning. Symptoms of ADHD include inattention, hyperactivity and impulsivity. ADHD can lead to lowered self-esteem and social function in children when not appropriately treated. Adults with ADHD may experience poor self-worth, sensitivity towards criticism, and increased self-criticism possibly stemming from higher levels of criticism throughout life.

Women and girls experience the same general symptoms as boys and men, but the way they express the symptoms can appear different. This difference in expression has historically been one of the reasons girls and women are underdiagnosed. Often when diagnosing, clinicians look for the male model of ADHD symptoms that focuses on impulsiveness. It is important to note that girls and women often demonstrate symptoms of inattention, overly sociable behavior, forgetfulness, talkativeness, or even difficulties with time management.

Cognitive behavioral therapy (CBT) is a talking therapy that is able to help individuals struggling with ADHD manage their problems by changing the way they think and behave. This treatment tries to reconstruct how someone feels about a situation, which would in turn potentially change their behavior and mitigate these ADHD symptoms. Often the therapist works with the parent of an ADHd child to help them improve his or her behavior.

If you or someone you know is having mental health difficulties and/ or experiencing symptoms of ADHD, please contact our psychotherapy offices in New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our offices at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

https://www.columbiadoctors.org/news/adhd-different-women

https://www.webmd.com/add-adhd/ss/slideshow-adhd-women-girls

ADHD: What Symptoms Should You Look for?

GalleryJudy Gurfein Leave a comment

ADHD: What Symptoms should you look for?

By: Diane Ulloa

For many people who have ADHD it is difficult for them to pinpoint a specific action or reaction that is attributed to their neurodivergent mind. For many, ADHD comes with difficulty towards staying focused or forgetfulness. For others, it can be expressed differently. Sometimes it is shown in how one manages their money or perhaps one’s emotions in a traffic jam or impatience waiting in line. There are many symptoms that can be explained by ADHD diagnosis. If someone is struggling with ADHD but is unaware of how to identify it, they can look for these symptoms:

  • Impulsiveness
  • Disorganization
  • Problems prioritizing
  • Poor time management skills
  • Problems focusing on a task
  • Trouble multitasking
  • Excessive activity or restlessness
  • Poor planning
  • Low frustration tolerance
  • Frequent moodswings
  • Problems following through and completing tasks
  • Hot temper
  • Trouble coping with stress

Although it may feel like everyone and anyone has these symptoms, ADHD is diagnosed when the symptoms are severe and interfere with everyday activities.

Patients with ADHD generally also have another mental health disorder such as depression or anxiety. Psychotherapy helps people manage these symptoms and uses Cognitive-behavioral therapy [CBT] which is one of the most commonly used treatments for patients with ADHD. CBT is also considered to be the most effective psychotherapy. CBT for ADHD involves changing people’s thoughts, attitudes, and behaviors to better deal with everyday situations. Psychotherapy gives people with ADHD tailored support and advice, and improved communication skills, along with the opportunity to develop coping skills for stress and many situations that will occur in daily life.

If you or someone you know is struggling with mental health please contact our psychotherapy offices in New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Psychotherapy & Psychiatric Services. Contact our NJ offices respectively at (201)368-3700 to set up an appointment. For more information, please visit https://counselingpsychotherapynjny.com

Sources: https://www.mayoclinic.org/diseases-conditions/adult-adhd/symptoms-causes/syc-20350878

https://www.nytimes.com/2023/08/30/business/women-adhd-money.htmlhttps://www.medicalnewstoday.com/articles/adhd-psychotherapy#Types

Anxiety, Depression, Eating Disorders, ADHD, Et al: How to Support a Friend with Mental Illness

GalleryJudy Gurfein Leave a comment

    By: Sarah Cohen

    When helping a friend with a mental illness, the first step should be assessment of their symptoms. Sometimes they just might be going through a difficult time, but if certain common symptoms associated with mental health issues persist it is imperative to respond sensitively. Majority of the time, friends will just want to know they have your support and that you care about them. A good way to show your support is by talking to them. If you provide a non-judgmental space for them to speak about their issues it will help encourage them to be open with their problems. Let them lead the conversation and don’t pressure them to reveal information. It can be incredibly difficult and painful to speak about these issues and they might not be ready to share everything. If you aren’t their therapist do not diagnose them or make assumptions about how they are feeling, just listen and show you understand. If someone doesn’t want to speak with you, don’t take it personally, just continue to show them you care about their wellbeing and want to help as much as possible. Just knowing they have support can give them the strength they need to contact someone who can help them.

    If a friend is having a crisis, such as a panic attack or suicidal thoughts, you must stay calm. Try not to overwhelm them by asking a lot of questions and confronting them in a public setting. Ask them gently what would be helpful to them right now or reassure them. If they hurt themselves, get first aid as soon as possible. If someone is suicidal, contact the suicide hotline at 800-237-8255 immediately.

    The best way to help someone is by connecting them to professional help. By expressing your concern and support you can show them that they can get help and their mental health problems can be treated.

    If you or someone you know needs support with their mental illness, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

    https://www.mentalhealth.org.uk/publications/supporting-someone-mental-health-problem

    https://www.mentalhealth.gov/talk/friends-family-members

    ADHD: Why is it underdiagnosed in women?

    GalleryJudy Gurfein Leave a comment

      By Argie Dabrowski

      Attention-deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder characterized by persistent issues with concentration and attention, as well as frequent hyperactive and impulsive behavior. For many years, ADHD was believed to only affect young boys, but it is now known to affect both men and women of all age groups. Even today, though, ADHD is often underdiagnosed in girls, many of whom only get a diagnosis much later in life or not at all.

      This underdiagnosis of ADHD in girls has multiple causes. Primarily, ADHD presents differently in girls than boys, with boys demonstrating symptoms more stereotypically associated with the disorder. When most people imagine ADHD, they think of a young child, calling out randomly in class, bouncing up and down in their desk, fidgeting, and unable to remain still. This image can make it difficult to pick up on ADHD in girls, who display it differently.

      Girls tend to display more internal symptoms than external symptoms, as boys do. This is mainly through inattentiveness and daydreaming. Internal symptoms are more subtle and, therefore, difficult to pick up on in order to make a proper diagnosis. Additionally, girls with ADHD often display intense emotional responses, rather than typical impulsivity and hyperactivity. This can be misinterpreted as immaturity, so it is not often picked up on as a symptom of ADHD.

      Oftentimes, as well, girls have co-occurring conditions that can cause ADHD to be overlooked. Girls and women with ADHD are more likely than their male counterparts to suffer from depression and anxiety. Both of these conditions can present with some symptoms similar to ADHD, such as restlessness and issues with concentration. All these factors combined make it difficult for women and girls to get the proper diagnosis and treatment for their ADHD, but with awareness and education, this can change.

      If you or someone you know is struggling with ADHD, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

      Sources:
      psycom.net/diagnosing-adhd-girls-women/
      ncbi.nlm.nih.gov/pmc/articles/PMC4195638/
      bbc.com/future/article/20190530-why-is-adhd-missed-in-girls
      childmind.org/article/how-girls-with-adhd-are-different/

      Image Source:
      healthline.com/health/adhd/4-signs-adhd-or-quirky#2

      Shyness and Introversion

      GalleryJudy Gurfein 4 Comments

      Shyness and Introversion

      By Crystal Tsui

      We all know someone who prefers to stay in rather than go out and party or someone who barely talk in a group setting. We may call them shy, quiet, or maybe socially awkward. But they may just be an introvert. Introversion and shyness are often times used together. However, shyness revolves around the fear of negative judgment while introversion is the preference for quiet, minimally stimulating environments. So it is possible for a person to be a shy extrovert, where the individual is afraid to speak up, fearing negative judgment, more so than exhausted in a certain social situation.

      Despite the difference, there is also an overlap between shyness and introversion, e.i. many shy people are introverted. Some people are born with “high-reactive” temperaments that predispose them to both shyness and introversion. A shy person may become more introverted over time, motivated to discover the pleasures of solitude, other minimally stimulating social environments, and to move away from judgments. On the other hand, an introvert may become shy after continually receiving the message that there’s something wrong with them.

      There’s a shared bias in our society against both shyness and introversion. Neither trait is welcomed in our society because studies have shown that we rank the fast and frequent talkers as more competent, likeable, and even smarter than slow and quiet talkers.

      Here are 5 ways introverts can spend time that is deeply fulfilling and socially connected:

      1. Reading. Books transcend time and place. Studies have shown that reading fiction increases empathy and social skills.
      2. Enter a state of “flow” by doing work or a hobby that you love. Flow is the transcendent state of being, in which you feel totally engaged in an activity. People in flow don’t tend to wear the broad smiles of enthusiasm. When you watch them in action, the words “joy” and “excitement” don’t come to mind. But the words “engagement,” “absorption,” and “curiosity” do.
      3. Keep an informal quota system of how many times per week/month/year you plan to go out to social events and how often you get to stay home. This way you can plan which parties or get-togethers you can truly enjoy and which you don’t. So you are less likely to drive yourself mad thinking you should’ve stayed home.
      4. Have meaningful conversations.
      5. Spend time and show affection to the ones you love, whose company is so dear and comfortable that you feel neither over-stimulated nor anxious in their presence.

      If you or someone you know is dealing with social anxiety or suffering from a disruption of their social life, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/ .

      Sources:

      https://www.quietrev.com/wp-content/uploads/2015/05/QR_ebookMay8-2015.pdf

      https://www.nytimes.com/2012/01/15/opinion/sunday/the-rise-of-the-new-groupthink.html?_r=0

      https://live.staticflickr.com/627/21427437162_910d54e08e_b.jpg

      ADHD: How Medication Helps Your Children

      GalleryJudy Gurfein Leave a comment

      By Samantha Glosser

      Stimulant drugs, such as Adderall and Ritalin, have been used for numerous years as the frontline treatment of attention-deficit/hyperactivity disorder (ADHD) in children. ADHD is a disorder characterized by the following symptoms: inattentiveness, distractibility, hyperactivity, and impulsivity. The five to seven percent of children diagnosed with ADHD have difficulty concentrating, become disruptive and defiant, and have a hard time getting along with family members, peers, and teachers. These behaviors are clinically proven to improve with the use of stimulant drugs.

      Treatment with stimulant drugs can improve classroom performance and behavior in children diagnosed with ADHD. But how does the medication do this? The medication works by targeting and improving specific cognitive processes, such as working memory, which is your ability to hold and manipulate information in your mind. Stimulants help kids store more information in their working memory, while also helping them to inhibit negative behaviors (i.e., raising their hand when they know the answer instead of shouting it out). Improvement of these cognitive processes also helps to increase attention span, which allows kids to stay on task for longer periods of time. If you believe medication is not the best option for your child, behavioral treatment and parent training can also be beneficial in improving these cognitive processes. Children can be trained to improve their self-control and sustain concentration.

      If you or someone you know appears to be suffering from attention-deficit/hyperactivity disorder (ADHD), licensed psychologists, psychiatrists, psychiatric nurse practitioners, and psychotherapists at Arista Counseling & Psychotherapy can assist you. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, visit http://www.counselingpsychotherapynjny.com/.

      Nauret, R. (2018, July 31). Study Probes How ADHD Meds Improve Cognition & Behavior in Kids. Retrieved from https://psychcentral.com/news/2018/07/31/study-probes-how-adhd-meds-improve-cognition-behavior-in-kids/137456.html

      ADHD. (n.d.). Retrieved from https://www.psychologytoday.com/us/basics/adhd