Psychotherapy & Couples Therapy
Adolescent & Family Therapy
Trauma Treatment
Catherine Lockwood, MFT
...for a happier life and more fulfilling relationships

                                                                                                                                                       .

Living with Attention Deficit Hyperactivity Disorder, commonly called ADHD – or Attention Deficit Disorder – ADD for short – can be challenging.  Here you will find information, resources and support on the following topics to help cope.  

• Diagnosis and Treatment
• Psychotherapy
• Resources
• Books
• Support Groups
• Medication
• Couples Therapy
• Neurofeedback
• Lifestyle Tips
• What You Eat Can Make a Big Difference
• Exercise!
• Exercise Tips
• Take a Short Break…or 3…
• Meditation
• Delegate to a Professional
• Coaches and Tutors
• Common Adult ADHD Symptoms
• ADHD vs. ADD – What’s the Difference?

Important note:  Check with your medical doctor or psychiatrist on all aspects of your treatment before implementing any of information on this website.

Diagnosis and Treatment

• Consult with your doctor.  A psychiatrist can provide a complete evaluation to determine if you have ADHD,  discuss treatment with you – and possibly prescribe medication(s) that might help you manage ADHD symptoms and behaviors.
• Let your doctor know about any side effects of prescription medications for ADHD.  Your doctor can tell you if the side effects are short-term and will diminish, or if you should have a different prescription or combination of medications.
• Medications that treat ADHD are NOT addictive.  In fact, if you are interested, consult with your physician about possibly taking “medication breaks” during holidays, weekends or vacations, if you so desire and there are no negative repercussions.
• Check with your doctor, but generally you should know within about a month if the medication is helping you.
• If you find your medication “wearing out” by mid-afternoon, talk to your doctor about possibly taking it in two smaller dosages, for example one in the morning and one mid-afternoon.
• Note:  While I, Catherine Lockwood, LMFT, sometimes pre-screen patients for ADHD, only a medical doctor/psychiatrist can provide a full evaluation of ADHD and recommendations for treatment, including prescriptive medications.  

Psychotherapy

• For referrals to psychotherapists who specialize in ADHD, you can ask your doctor, psychiatrist or insurer.
• Note:  I, Catherine Lockwood, LMFT, do not specialize in the treatment of ADHD. However, I am an expert at treating many emotional and relational problems.  For example, I can help with issues such as shame, depression, anxiety, relationship/couples issues/conflicts, emotional adjustment to life changes (including a new diagnosis and/or starting medications) and other psychological issues that often accompany ADHD.

Resources

• CHADD is the largest ADHD organization and offers excellent information and resources on Attention-Deficit/Hyperactivity Disorder for both adults and children: http://www.chadd.org/AM/Template.cfm?Section=Especially_For_Adults
• The ADDA (Attention Deficit Disorder Association) provides resources for adults: ADD.org.

Books

• “Driven To Distraction: Recognizing and Coping with Attention Deficit Disorder from Childhood Through Adulthood” by Edward M. Hallowell & John J. Ratey http://www.amazon.com/gp/product/0684801280/ref=ox_sc_act_title_3?ie=UTF8&m=ATVPDKIKX0DER

• “You Mean I’m Not Lazy, Stupid or Crazy?!: The Classic Self-Help Book for Adults with Attention Deficit Disorder” by Kate Kelly & Peggy Ramundo  http://www.amazon.com/gp/product/0743264487/ref=ox_sc_act_title_3?ie=UTF8&m=ATVPDKIKX0DER

•  “Thirty Days to Better Focus”   http://adultaddmedicationfree.com/30-days/?hop=lovehealer

• “Is It You, Me, or Adult A.D.D.? Stopping the Roller Coaster When Someone You Love Has Attention Deficit Disorder” by Gina Pera.

Support Groups

It can be helpful to connect with others who face similar challenges as yourself.    You can find support groups through:

•  CHADD offers a map of support groups throughout the United States: http://www.chadd.org/AM/Template.cfm?Section=Find_Local_CHADD_Chapters

•  ADD.org offers a list of adult support groups: http://www.add.org/?page=finding_help_support

Neurofeedback

• Excellent book about Neurofeedback: “A Symphony in the Brain: The Evolution of the New Brain Wave Biofeedback” by Jim Robbins http://www.amazon.com/Symphony-Brain-Evolution-Wave-Biofeedback/dp/0802143814/ref=sr_1_1?s=books&ie=UTF8&qid=1333159872&sr=1-1

•  Information and referrals to Neurofeedback practitioners: http://www.eeginfo.com/what-is-neurofeedback.htm. 

Exercise!

• Other than medical treatment, exercise is the best thing you can do to help ADHD – as well as for depression, anxiety and stress.
• Exercise increases the three primary neurotransmitters associated with Adult ADHD:  Dopamine, Norepinephrine, and Serotonin, as well as the Beta-Endorphins that make us feel good and relieve stress.

Movement and Exercise Tips

• Consult with your doctor before starting a new exercise program or activity.
• Start slowly.  Easy does it.  Build up slowly.
• Do warm-up movements before exercise and cool-down movements after exercise.
• Avoid suddenly overdoing it on weekends, holidays and vacations.  Don’t be a “weekend warrior” and end up in the emergency room!
• Exercising at a moderate level regularly over the long term is best for you.
• Listen to your body; if it is stressed or injured, rest.
• Rest the body part you worked out ideally for 48 hours between workouts.

 More Exercise Tips…

• You’ll be more apt to move if you do something you enjoy – or want to try.
• Movement and exercise should be fun for you – otherwise you’ll avoid them.
• Pick a variety of activities. Ride your bike some Saturdays, take a brisk walk at lunch time or after dinner, dust off your bike, sign up for a dance class, join a team…
• Vary your exercise program to keep you interested and keep your muscles working.
• Make sure you choose exercise activities that are interesting to you versus what you think you “should” do.
• 30 minutes a day is a good goal.
• You don’t have to do you it all in one chunk.  For example, do a few stretches and lift hand weights for 10 minutes in the morning, take a 10 minute walk during lunch hour, pedal the stationery bike for 10 minutes while watching a favorite show, do a few gentle yoga poses before bedtime…

Aim to Take Up Variations of all Four Healthy Exercise Types:

1)    Aerobic  (walking, cycling, swimming)

2)   Weight bearing  (walking, hiking, dancing, stair climbing)

3)   Resistance (free weights, weight machines, water exercises, resistance tubing)

4)   Flexibility (stretches, yoga, T’ai chi)

Take a Short Break…or Three! 

• Taking short breaks on the job – or while doing any task that requires concentration – is a highly effective way to increase your efficiency and productivity.
• The busier you are, the more important it is to take short breaks.
• Taking short breaks can help you avoid getting distracted, procrastinating,  “shutting down” and other typical Adult ADHD problems.

 Meditation

• Meditation can do marvelous things for your brain and your functioning – not to mention your sense of inner peace and calm!
• The research on the benefits of meditation just keeps mounting and it’s all good!
• But just sitting quietly to meditate probably won’t work for your ADHD brain and personality….
• So try starting with active forms of meditation, such as Yoga, Tai Chi, Qigong, Walking Meditations, guided meditations on CDs, prayer beads, chanting, breathing medications.
• And start with just 2-3 minutes a day.  You have the rest of your life to build up to higher amounts of time.  Gradually move up toward 11 minutes a day – and higher if you are so inclined.
• For more tips on meditation and meditation resources, check out my website: http://www.catherinelockwoodmft.com/psychological-health/cultivating-mindfulness.  In particular, note the section on Moving Meditation.

Delegate!

• The most successful people know one of the most important secrets to their success:  Focus on what you’re good at and delegate the rest!

• Professional organizers, bookkeepers, assistants, secretarial help, cleaning services, virtual assistance and other support professionals are worth their weight in gold.

• To find a professional organizer, check out: Napo – the National Association of Professional Organizers.

• In identifying your helpers, ideally screen for people who have experience with ADHD

Coaches and Tutors

• A good ADHD coach can help you get organized and motivated in order to effectively manage your life, career and responsibilities.

• CHADD provides a professional directory ADHD coaches and other ADHD specialists at http://www.chadd.org/AM/Professional_Directory_Search_Result.cfm

•  A scholastic tutor who has experience with ADHD can help you through courses and learning challenges.  Ask your local college for referrals.

 

COMMON ADULT ADHD and ADD SYMPTOMS

If you wonder whether you or someone close to you might have ADHD, an assessment and diagnosis by a psychiatrist is the best way to assure exactly what problem is in play.  For example, sometimes symptoms of anxiety or depression may better explain the condition than a diagnosis of ADHD.

Here are some of the common symptoms of ADHD:

1. Problems getting and staying organized

Disorganization is the main symptom of adult ADHD that can get even worse with age.  It can be an overwhelming problem in managing bills, jobs and family responsibilities.

2. Marital or Relationship Problems

Most couples experience problems and issues at some point in their marriage or relationship, and may seek couples therapy to build relationship-nurturing and healing skills.  When one partner has ADHD, the particular problems may include poor listening skills, depression, failure or delays in keeping promises and commitments, and an inability to understand why a partner is upset.

3. Traffic and Speeding Tickets, Reckless Driving and Accidents

Because of the challenges for someone with ADHD with keeping focus and attention on the task at hand, driving a car – especially for any extended period of time – can lead to a tendency to have accidents and be pulled over by authorities.

4. Poor Listening Skills

“Didn’t you hear what I said?  You never listen to me!” are refrains that people with ADHD hear too often.  “Zoning-out” during conversations, forgetting to do things people ask you to do, or forgetting appointments are common problems for adults with ADHD.

5. Extreme Distractibility

Because the main symptoms of ADHD center on an inability to maintain attention, adults who are affected by its symptoms tend to be easily distracted. This includes not being able to finish projects and sometimes can lead to a history of underperformance in the work-environment or in school.

6. Restlessness and Problems Relaxing

The ‘H’ in ADHD stand for hyperactivity, which in adults prevents them from being able to relax as easily as they should, sometimes appearing to others as anxious, on edge or tense.

7. Outbursts of Anger and Irritability

ADHD in adults will sometimes lead to the individual having problems controlling their emotions, leading to flare-ups where they might exhibit short tempers or outbursts of anger.

8. Problems Starting or Completing A Task

Getting started on basic tasks often plagues adults with ADHD. This can lead to work-related, education and marital problems.

9. Chronic Lateness

Adults with ADHD are often distracted when they should be focused on getting to an appointment.  In addition, they often tend to underestimate how long it will take to finish a given task or job.  As a result, they may be chronically late.

10. Problems Prioritizing

The inability to maintain attention as well as difficulty in estimating how long tasks will take can result in problems prioritizing and planning both work and social events. Instead of focusing on achieving the prioritized goal-at-hand, individual with adult ADHD might spend hours involved with an un-related activity instead (e.g. getting a higher score on a video game).

11.  Low Self-Esteem

With all of these problems, the person with ADHD often asks him or herself, “What is wrong with me? Why can’t I ever do anything right?”  Low performance reviews, inability to focus or complete tasks, or “constructive” criticism from friends or family can cause increasingly lower self-esteem.

12.  Substance Abuse

Substance abuse sometimes develops as an unhealthy coping mechanism for the problems caused by ADHD.  Once they’ve developed, treatment may be needed to support the elimination these self-destructive and often addictive behaviors.

13.    Depression & Moodiness

Depression and moodiness sometimes develop in response to the problems caused by ADHD.  Of course if these become serious, you should seek evaluation and treatment recommendations from a physician or a qualified professional psychotherapist, psychiatrist or psychologist.

 

ADHD vs. ADD – WHAT’S THE DIFFERENCE?

There are four possible diagnoses for ADHD:

314.00      Attention-Deficit/Hyperactivity Disorder, Predominantly Inattentive Type

This diagnosis’ primary symptoms involve problems focusing and paying attention.

This diagnosis was formerly officially named “Attention Deficit Disorder”  – ADD for short – and many people still refer to it as ADD.  But actually the diagnosis name was officially changed.

The technically correct diagnosis name is as stated at the top of this section, Attention-Deficit/Hyperactivity Disorder, Predominantly Inattentive Type.

314.01       Attention-Deficit/Hyperactivity Disorder, Predominantly Hyperactive-Impulsive Type

The main symptoms are hyperactivity and impulsivity.

314.01            Attention-Deficit/Hyperactivity Disorder, Combined Type

This diagnosis indicates both difficulty focusing and tendency to be physically super-active in ways that seriously interfere with functioning at work, school, home, social situations, etc.

314.9      Attention-Deficit/Hyperactivity Disorder NOS (“Not Otherwise Specified”)

This “NOS” diagnosis indicates that Attention-Deficit/Hyperactivity Disorder (ADHD) is present, but that the symptoms do not meet the exact criteria of any of the three classifications above.