ADHD job challenges Archives • Page 5 of 6 • Raz Coaching for ADHD
970-846-8145 [email protected]
7 Interventions for ADHD

7 Interventions for ADHD

7 Intervention Strategies For Help With Your ADHD

knowledge sets you freeADHD can be the chain holding you back from your success in life.

Some nights you lay awake at 3am wondering what more you can do to optimize your success. Surely there are other strategies that can help with ADHD?

You’ve been using self-help strategy after self-help strategy to give yourself the best possible advantage. Maybe you’ve even noticed an improvement in your symptoms.

But deep down, you know it’s not quite enough and wonder what else is out there to help.

Here are seven intervention strategies for you to consider. Some you can do on your own; some require a professional or a prescription.

The Transdiagnostic Interventions

Transdiagnostic intervention is a fancy term for a single treatment that applies to and is effective for multiple disorders rather than just one.

Five of the seven strategies I’ve laid out here fall into the transdiagnostic category, which is especially helpful if you’ve got more than one disorder. For example, if you also have an anxiety disorder – like many people with ADHD do – these treatments will help with that too.

Here are the first five:

  1. Nutritional intervention: because there’s evidence that deficiencies of polyunsaturated fatty acids (PUFA) could be related to ADHD, supplementing your diet with a combination of Omega-3 and Omega-6 fatty acids could help improve your ADHD symptoms. Although better results have been observed with children and teenagers, this treatment also holds promise for adults.

 

  1. Cognitive retraining: cognitive retraining programs focus on building specific skills like attention, problem solving, or reading comprehension. Your skills are improved by games and exercises. Most modern brain training programs use video or computer game formats, while some in-person programs use physical games or worksheets. You can find helpful do-it-yourself cognitive retraining tools online, or you can consult a professional.

 

  1. Brain stimulation interventions: one that shows promise is transcranial magnetic stimulation (TMS), which is a non-invasive procedure that uses magnetic fields to stimulate nerve cells in the brain to improve symptoms of ADHD. The second is transcranial direct current stimulation, another non-invasive, painless brain stimulation treatment in which direct electrical currents are used to stimulate specific parts of the brain. These must be administered by a trained professional.

 

  1. Psychotherapeutic interventions: cognitive behavioral therapy (CBT) has been shown to have significant benefits for ADHD. CBT exercises for adult ADHD include training in time management, prioritization, organization, problem solving, motivation, and emotional regulation. You’ll need to work with a cognitive behavioral therapist.

 

  1. Yoga, mindfulness, and meditation-based interventions: these interventions had a statistically significant effect on the outcomes of ADHD symptoms such as hyperactivity and inattention, as well as executive functioning and on-task behavior. You can find a wide variety of training for all three of these modalities both online and offline.

 

Pharmacological Interventions

Pharmacological interventions are the first line of treatment of adult ADHD and have definite benefits in the short term; however, less is known about either the long-term benefits or risks of these medications. Keep this in mind if you need sustained treatment.

  1. Stimulants: stimulant medications are the most common type of medicine used to treat ADHD. They work by increasing the availability of certain chemicals in the brain, causing the brain pathways to work more effectively. Stimulants are commonly prescribed for a reason: they lessen ADHD symptoms in 70 percent to 80 percent of people who take them. But some people – maybe even you – experience bad side effects. Which takes us to the final of seven treatments on this list.

 

  1. Non-stimulants: there are several options of non-stimulates including ADHD-specific drugs, blood pressure medication, and antidepressants. Non-stimulants don’t tend to cause agitation, sleeplessness, or lack of appetite like stimulants do. They also don’t pose the same risk of abuse or addiction. You’ll need a prescription for these, same as for stimulant medications.

 

Give Yourself An Extra Advantage

You’re determined to succeed at your goals and not let ADHD hold you back.

You’ve already shown that you’re open to trying different strategies to give yourself an advantage; to succeed despite your ADHD

Now that you have this extra knowledge, see which of these seven intervention strategies might give you an added advantage.

Free yourself to get on with your goals!

Raz Coaching specializes in helping people with executive function challenges associated with ADHD, PTSD, Stress, TBI’s and ASD find careers they will love and land them. Read more at www.razcoaching.com/about Or sign up for the weekly blog or purchase my new book Happiness+Passion+Purpose.

Sleep on It For a Brighter Day

Sleep on It For a Brighter Day

Brain Fog, ADHD and Sleep

I wish I could sleep… but my ADHD kicks in and well basically, one sheep, two sheep, cow, turtle, duck, Ol McDonald had a farm…

“I am having an ADHD Day…”

ADHD and SleepThere are some days that you are so productive and you champion through everything like superwoman with laser focus and unbound energy. Then there are those days you are NOT and nothing seems to get done.

What makes these days so extreme?

Sleep Deprivation is a huge factor for someone with ADHD……

You toss, you turn, you stare at the numbers slowly changing on your clock.

Get up. Drink a glass of water.

Lay down. Stare at the ceiling. Turn on some soothing music.

Get up. Pace around.

Fall asleep minutes before the alarm goes off, shattering what sleep you did get.

Drag yourself to the kitchen, gulp coffee, head to work.

But you can’t focus. Your brain is so foggy even a lighthouse couldn’t warn you away from danger.

And the worst part?

You know tonight’s probably going to be the same which in turn causes anxiety making you more awake and unable to relax into a deep sleep.

A Common Complaint

ADHD is widely known to be associated with disturbed or disordered sleep. It’s the number one most common complaint by people who have ADHD; up to 80% of adults are estimated to suffer from sleep disorders.

You may find it takes you a long time to fall asleep; then, when you do, you sleep only for short periods.

A growing body of research shows that ADHD may fall into the category of what’s called Circadian Rhythm Sleep Disorders, defined as when people “are unable to go to sleep and awaken at the times commonly required for work and school as well as social needs.”

Which all adds up to foggy brain, perpetual grogginess, and even nodding off during the day.

Drugs Don’t Help. Or Do They?

That stimulant drug you were prescribed for your ADHD may be contributing to your disordered sleep by winding you up before bedtime.

Or not, because some of them, paradoxically, calm people with ADHD by alleviating their symptoms.

Practices For a Better Night’s Rest and Brighter Day

Feeling frustrated yet? Although the links between ADHD and sleep disorders are complex, there are some steps you can take to get clear about how to address your sleep problems.

Here is a list you can use:

  • Exercise daily
  • Set and maintain a regular bedtime and waking time schedule (yes, even on weekends)
  • Avoid caffeine after midday
  • Avoid nicotine and alcohol close to bedtime
  • Keep your bedroom dark, quiet, and cool
  • Use a fan or humidifier to create soothing white noise
  • Make your bedroom an electronics-free zone
  • Wear a sleep mask to block out light
  • Stop eating several hours before bedtime
  • Establish a relaxing routine at the end of your day. This signals you it’s time to wind down.

When you use these practices, you’re taking positive steps toward improving your sleep, especially your ability to progress to the deep levels that repair the day’s wear and tear. reducing or even eliminating your brain fog, and increasing your energy.

Sleep isn’t passive. Ongoing sleep issues can adversely affect your health.

It’s a Complicated Relationship

To further add to the complexity, the relationship between ADHD and sleep disorders is a little chicken-and-egg. Which came first? Research has shown that while ADHD may cause sleep problems, sleep problems may in turn cause or even mimic ADHD.

One thing is clear: sleep problems can severely impact your ADHD symptoms, and vice versa.

Productive Days ahead

Now you know why you’ve had your head in the clouds!

Scarcely able to add two plus two and get four. Straining to keep your eyes open through the day. Falling into bed exhausted but wired, willing sleep to come while you stare into the darkness. Worried you might get fired from your job.

Let’s face it: sleep has profound implications for your health, life and career.

And now that you have this information, you can take action to improve your sleep.

You’ll clear the fog from your brain and be able to think more clearly. Feel more energetic and more optimistic having more of those super productive days where everything flows and you feel accomplished!

Raz Coaching specializes in helping people with executive function challenges associated with ADHD, PTSD, Stress, TBI’s and ASD find careers they will love and land them. Read more at www.razcoaching.com/about Or sign up for the weekly blog or purchase my new book Happiness+Passion+Purpose.

Can’t Find The Right Career Opportunity?

Can’t Find The Right Career Opportunity?

If Career Opportunities Are Everywhere, Why Can’t I Find Mine?

“Find out what you like doing best and get someone to pay you for doing it.” – Katherine Whitehorn

You’ve heard it so often, it surfaces in your dreams.

“Career opportunities are everywhere!”

Find jobPeople you know are landing their dream jobs, seemingly without effort. You want to scream. Because you just can’t seem to figure out what the right career fit would be for you.

Your first choice seems unrealistic. You discard the next set of jobs that catch your attention: wrong, wrong, wrong, wrong! Until your head swims and you can’t even begin to figure out what a right choice would be.

“Everywhere, yeah….right…,” you mumble.

Except, it’s true. Opportunities really are everywhere.

So how do you find the ones that would fit you best?

You Can Find Them, You Just Haven’t Been Told How

The advice to find what you love to do, then pursue it as a career, is right on the money. Yet unless you take some time to assess yourself, draw on your life experiences, and mine your life challenges for the treasure they contain, getting a holistic picture of what you love to do – and therefore an accurate idea of your ideal career – will be elusive.

If it’s not simply a matter of sitting yourself down for a few minutes and thinking “Yeah, this is what I really love.” Although that’s a great way to start! (And quick, write it down!)

All of the experiences throughout your life contain clues to identifying a career that’s right for you; one that speaks to your passion, in which you feel fulfilled, and that has the potential to be the one where you really do feel blessed to get paid doing what you adore.

It’s just a matter of unearthing those clues then weaving them together to create a vision of your ideal career.

When you unpack the box of expectations you grew up with, and examine insightful connections between your values, personality, strengths, dreams, and goals, you will soon begin to see a pattern formed by all the pieces of yourself. That pattern points to the career that best fits you.

The Compelling Questions Nobody Tells You To Ask

Your first step is to discover your life purpose, because doing so will help you get very clear about your goal: your ideal profession.

When you know your purpose, you can then become very deliberate about your plan to reach your goal. When you live with purpose, you become passionate about living. You are in touch with your drives, and passions; the purpose you’ve chosen keeps you focused and motivated. Creating this personal purpose is the first step in making the most of your life.

Conversely, when you act without purpose, you risk being reactive—you’re responding to events around you instead of being a proactive decision-maker, which makes it very difficult to achieve your goal.

In my book Happiness, Passion, and Purpose, I share the real-life stories of several of my clients and how they each were able to discover their deeply held life purpose. We started with a self-assessment exercise in which they asked themselves questions such as:

·               What motivates me in life?

·               What have I wanted, but never gotten, in life?

·               What energizes me? How?

·               What brings me the most joy? Why?

·               What are my biggest interests?

Like your fingerprints, the answers to these questions will be unique to you. Notice how the questions go much broader and deeper than simply asking “What do I like to do?”. They’re designed to tap into your most dearly held qualities and talents and unearth the self-knowledge we aren’t traditionally encouraged to consider in our career development.

The Statement That Will Change Your Life

Your next step is to turn this knowledge into a statement of purpose for your life. The range of possible answers is infinite, but here are some examples:

·               My purpose in life is to help people look and feel their best.

·               My purpose in life is to empower others through education.

·               My purpose in life is to care for the sick.

·               My purpose in life is to become an artist whose work moves people.

·               My purpose in life is to change laws and policies to create a better world.

Take your time with this exercise. It’s not meant to be knocked off in a couple of hours; rather, set aside some time every day for at least a few weeks, so you have the opportunity to go deep and discover what your true purpose is. Sometimes it takes a little while to move past the expectations and conditioning that were drilled into you and which may be holding you back.

You’ll Recognize The Opportunities

I often tell clients that I gain as much from coaching them as they gain from me. Helping people find solutions to their career development challenges is my personal purpose—the mission that fulfills me. But I wasn’t always aware of this profession. I went on my own journey of self-discovery, just like I encourage you to do.

Because when you start your career exploration journey, you’ll start to recognize the bounty of opportunities that truly are all around you. You’ll thrill to your discoveries as you get clearer and clearer about your life purpose, and match your purpose with an ideal career. Finally!

It all starts with you taking these first steps. You can do this by deciding right now to invest in yourself. You’re worth it!

Raz Coaching specializes in helping people with executive function challenges associated with ADHD, PTSD, Stress, TBI’s and ASD find careers they will love and land them. Read more at www.razcoaching.com/about Or sign up for the weekly blog or purchase my new book Happiness+Passion+Purpose.

Discover A Career That Nurtures You In Your Later Years

Discover A Career That Nurtures You In Your Later Years

Never Too Old to Live your Dream Job

Growing old is compulsory. Retirement from work is discretionary.
— Anonymous wise person

You punched in the numbers on your retirement calculator and discovered you’ll have to work until you’re 75 or risk living out of a shopping cart on the street.

Reinvent Your Career

Horrified, you picture yourself hunched over, toiling away all day before wearily trudging back to your home for a small dinner before falling into bed. Only to get up and do it all again the next day.

“And then I die,” you think.

But what if something that feels like a jail sentence could actually be one of the most satisfying experiences of your life?

Working Longer Could Be Extraordinarily Satisfying

Even just 20 years ago the distinction between work and retirement was sharp; the idea that you could work at something you were passionate about, for as long as you chose, was certainly not mainstream. But today you can find a plethora of opportunities to keep going at a job you love,or turn your expertise into a different version of your current career or even discover a new profession based on a passion you identified in your 50’s or 60’s.

Indeed, 70% of pre-retirees say they intend to work during their retirement years – but on their terms, which include a flexible schedule, remote working, and being able to flex between work and time off.

Many of us are going to live much longer lives – into our 80’s and beyond. Not only that, but overall we’re likely to be healthy and energetic, with a lot of expertise to share with others who could benefit from our wisdom.

Given all these opportunities, perhaps the question should be “Why wouldn’t I choose to retire later?”.

But What If I Don’t Like My Current Job?

No one is asking you to slog away into your golden years at a job you dislike!

Instead, here’s how I helped one of my clients, Brad, identify a new career after he became miserable and depressed in what he had thought would be his dream job.

Brad, a highly intelligent man, loved computer science. He thought his dream job was to be a researcher. But spending all day at a computer, with little social interaction, sent him into a depression.

Together, we did several exercises to dig deep and discover what was going on with him. One of the exercises we did was a personality evaluation, where Brad put a check mark beside traits that describe him, such as:

____           You prefer to interact with people

____           You “process” problems by talking about them with others

____           You find interruptions to be a blessing

____           You prefer working with a group to working alone

____           You prefer to read and think, rather than talk about how to solve a problem

____           You are annoyed by interruptions

____           You prefer working on tasks alone to working with groups

What we discovered is that Brad is highly extroverted and needed the social stimulation of working around people. Spending his days with mostly just a computer for company was a complete misalignment with his personality.

It wasn’t lack of ability that caused Brad to become depressed in his job; the job was simply the wrong fit for who he is. Once we discovered he was genuinely happier working with people, we were able to identify that a career as a computer consultant would be an ideal match for him and allow him to use the expertise he’d developed

Brad made the transition to consultant, and blossomed in his new career. As a bonus, consulting work is something that would be straightforward to scale and adapt as he grows older, should he want to continue with a job he loves in to his 70’s.

Discover A Career That Nurtures You In Your Later Years

Computer consulting may not be your thing, but I encourage you to take time to explore the many options available to you to make working into your 70’s joyful instead of something to dread.

And you don’t have to do this alone! Sometimes just taking the first step is frightening, but you can find excellent resources online, find a friend or family member who’s willing to support you, and brainstorm different ideas for how you can create a career in your golden years that nurtures you.

Imagine waking up full of eagerness and anticipation at what your work will bring; loving what you do so much that the idea of retirement seems laughable.

And when you do finally make the decision to stop working, it will be because you truly feel it’s time to move on. You’ll be full of gratitude for the many years of passionate work you’ve had.

Your perfect career is waiting for you.

Raz Coaching specializes in helping people with executive function challenges associated with ADHD, PTSD, Stress, TBI’s and ASD find careers they will love and land them. Read more at www.razcoaching.com/about Or sign up for the weekly blog or purchase my new book Happiness+Passion+Purpose.

Let Go of Your Limiting Belief and Get a Career You’ll Love

Let Go of Your Limiting Belief and Get a Career You’ll Love

How To Let Go Of Limiting Beliefs That Hold You Back From A Career You’ll Love

“If you accept a limiting belief, then it will become a truth for you.” ―Louise Hay

“When I grow up I’m going to trap myself into a job I hate but feel like I can’t leave.”

Said no one ever.

Explore Your Possibilities

Except you’re haunted by the feeling maybe you really did tell yourself this. Maybe you cursed yourself. Because your job feels like a steel trap rusted shut on you.

Maybe you pursued a perfectly good profession because your family expected you to. Seemed like a good idea at the time, right?

Or you wandered into a career because it paid really well. Ok, so money can’t buy happiness but then again, neither can poverty.

The Fears That Could Keep You Stuck Forever

As much as you detest your current job, when you think about changing careers you’re flooded with fear.

What will your family say?

Shouldn’t you be content with what you have? Count your blessings and all that? So many people have it worse than you.

Or what if you don’t make as much money? You might end up homeless, eating cat food out of a can.

Your fear paralyzes you into place.

One Simple Way To Kick Your Limiting Beliefs To The Curb

But what if you could let go of those fearful beliefs and free yourself to discover a career you love?

Even though your beliefs feel so ingrained it’s as though they’ve been tattooed on your soul, I’ll show you a straightforward way to let them go.

All you need is a pen or pencil and a pad of paper, and an open mind.

Ready?

Let’s go!

  1. Write down your limiting beliefs on paper. Take your time with this. Jot them down as they occur to you, until you feel like you’ve identified the main ones. It may take a week or more to get them all down on paper, and that’s fine.
  2. Honor them. Yes, this sounds odd, but at one time your beliefs kept you safe. Say aloud “Thanks for protecting me, but it’s time to let you go now.”
  3. Release them – burn the paper and imagine the smoke is carrying them away, or tear the paper into pieces and throw them into the trash.
  4. Tell your beliefs goodbye.
  5. Smile! (Because smiling releases endorphins, the brain chemicals that make you feel happy.)

You’ll probably need to repeat this exercise several times. Beliefs can be as tough to remove as a red wine stain from a white couch. So expect you won’t be done the first time – oh, and no beating yourself up for having to do this more than once.

Here’s How You’ll Feel  

When you’ve let go of your crippling beliefs, you’ll feel the lightness of relief. You’ll be eager to explore ideas that will help you discover a fulfilling new career.

You’ve freed yourself to imagine how good your life will be when you enjoy going to work. When you feel blessed every morning; full of purpose and passion. And happy to have found a meaningful profession which feeds your soul instead of sucking it dry.

Time To Let Go

You may think this sounds too good to be true.

I get it.

You’ve been bombarded with “Follow your passion to a new career!” messages that make it sound so simple to walk away, leaving you to wonder if you’d have to be an emotionless robot to pull it off.

You’re not wrong to feel skeptical.

But if you follow these steps to release your limiting beliefs, you can free yourself to not only discover a career you’ll love, but also to create a plan to get you there.

A plan that’s based on optimism instead of fear.; which respects your personal needs while steadily supporting you toward your new profession.

And when you’re free from the limitations of old beliefs, the sky’s the limit.

So get on it, would you?

Your perfect career is waiting for you.

For further reading on limiting beliefs check out this article

Raz Coaching specializes in helping people with executive function challenges associated with ADHD, PTSD, Stress, TBI’s and ASD find careers they will love and land them. Read more at www.razcoaching.com/about Or sign up for the weekly blog or purchase my new book Happiness+Passion+Purpose.