Jess Dinsmore – Administrative Coordinator In May’s blog post, we explored ADHD and anxiety and how they so often intertwine. If you are interested, you can read about this here. Despite the complexity and common misdiagnosis of both ADHD and anxiety, many treatment options can assist individuals to live a more balanced life. Treatment approaches are different for everyone, but it often takes a holistic approach to manage symptoms of ADHD and anxiety. Let’s explore some of these options. ADHD Coaching: ADHD and executive functioning coaching can help individuals work collaboratively to address academic, vocational, emotional, and interpersonal life challenges experienced by ADHD. Coaching can also help individuals form healthy habits for a more balanced lifestyle, including managing daily life stressors, nutrition, exercise and sleep, which all correlate with both symptoms of anxiety and ADHD. Read more about ADHD coaching here. Therapy: Various therapeutic modalities can help manage anxiety and ADHD, including: Cognitive Behavioural Therapy (CBT) CBT is an excellent option for addressing and restructuring unhelpful thoughts and emotions. Often, individuals who live with ADHD experience unwanted thoughts regarding their ability to focus, motivation, productivity, and overall ability. CBT therapists can help work with individuals to identify time management, procrastination, planning, and coping strategies. Acceptance and Commitment Therapy (ACT) ACT is an extension of CBT that focuses more on acceptance of our thoughts and emotions rather than altering them. ACT can help individuals become mindful, commit to change, and embrace values rather than fight who they are. Mindfulness-Based Therapies Mindfulness helps individuals learn to regulate emotions, focus on the present to improve attention and distractibility, sit with their emotions, and improve executive functioning. Mindfulness strategies have been suggested to reduce anxiety and symptoms of ADHD in folks of all ages. Dialectical Behavioural Therapy DBT is a helpful modality for individuals with ADHD and anxiety as it helps the individual build skills around emotional regulation, interpersonal effectiveness, distress tolerance, impulsivity, and attention. Medication: Research suggests that medication can be beneficial in treating both ADHD and anxiety. However, it is essential to monitor your symptoms as sometimes medication can worsen one symptom or the other. Working with your doctor to find the best fit for you is best. In addition, research has found that medication is most helpful when used in conjunction with therapy! Exercise: More research is coming out surrounding the wonderful benefits of exercise and managing symptoms of anxiety and ADHD. When you exercise, your brain releases neurotransmitters, including dopamine and norephedrine, which play essential roles in our attention and impulse control. In addition, exercise stimulates the release of endorphins, which reduce stress and anxiety and can improve your mood. If you’re thinking, “I hate exercising, I have no time, and do I have to?!” Try starting small and finding something you enjoy. It could be long walks outside, a yoga class, a bike ride, or dancing alone in your bedroom for 20 minutes. Diet: It is common for folks with ADHD to have nutrient deficiencies that need to be addressed to manage symptoms. This includes:
Most importantly, everything is about balance! What works for one person may not work for another. Focusing on a more holistic approach may help improve attention, regulate emotions, improve motivation, executive functioning, and overall well-being. There are many other treatment options and tools available for managing symptoms of ADHD and anxiety. What’s something that helps you? Leave us a comment! Hailey Edwards Kern-Administrative Coordinator/Assistant To The Director
How a green thumb may help aspects of executive functioning and overall health. Time to get your hands dirty and garden! With the weather getting nicer every day, we are seeing more people taking on gardening to beautify their properties or eat locally grown produce throughout the summer. Some benefits of gardening may help the whole family with executive functioning and health. Planning and Execution Where and what you want to plant are two questions to answer before starting a garden. While a flower garden can provide beautification, a food garden will keep you eating fresh and healthy all summer long. Location and the types of plants you want to grow go hand in hand! For example, tomato plants like 8 hours of sun, while garden cress likes almost full shade. Pick a parcel of land that will best accommodate what you would like to grow. Paying attention to details such as how much space your crop will need and how much water it will drink will set you up for success. Using an App to track what needs watering and when can help keep you on schedule. Picking plants that have similar care instructions so you can treat them all in the same manner. This will lessen the mental load of trying to remember too many care instructions. Organization and teamwork Did you know that some plants grow better together than apart? If you have your heart set on a particular crop, research to see what companion plant may benefit your crop and nourish the soil for years to come. Labelling your plants helps you to remember what you’ve planted and learn what to expect from that crop year after year. Giving every family member an age-appropriate task in the garden is a great way to spend time together and take the mental load off one person. Perseverance Mother nature is unpredictable, and as such, planting a garden with others can increase teamwork and help with problem-solving. If things aren’t going your way in the garden, it's okay to switch up what you're doing. Adding fertilizer, compost, and watering more often can bring certain gardens back from the brink. Remaining flexible is the key to getting your garden how you want it, and it teaches us a valuable lesson of stick-to-it-iveness. Other benefits of gardening include beautifying your outdoor space, teaching about care routines and goal setting, and offering safe sensory engagement. Beyond helping with some areas of executive functioning, gardening can help your mental and physical health! For example, a bacterium found in soil may stimulate serotonin production, which can make you more relaxed and happier. Did you know that in British Columbia, Saskatchewan, Manitoba, and Ontario, Medical Doctors can prescribe you a national park pass to get into any national park for free for a year? There is evidence of the health benefits of time in nature, from better immune function and life expectancy to reduced risk of heart disease, depression and anxiety. In colour psychology, green is considered a calm, relaxing colour that promotes stability, endurance, and balance. Getting outside and being in the sun gives us vitamin D, essential for overall body health. The beauty of a garden is that you can make it anything you can imagine; there’s no right way to do it. Greenifying our indoor living space can be just as rewarding if you don't have a backyard. Go forth, get your hands dirty, and make plant magic! Did you know these people had divergences? Celebrities share their thoughts, insights and experiences with diagnoses. Tara Carman-French-Director/ADHD CoachWHY THE TERM "DISABILIY" DOESN'T WORKDiagnosis of a learning disability, ADHD, or Autism is a challenging experience. If it is your child, you may feel heartbroken for the challenges they are experiencing and the ones you see ahead of them. If the diagnosis is for yourself, you might grieve for what could have been while also feeling relief that you now understand what was in your way the whole time.
You might have avoided diagnosis for a long time, fearing any stigma attached to the labels. Early in my career, I was taught that learning disability means difference. We could have called it anything, but the chosen term was “disability,” so that is the term we needed to use in our reports for our clients to receive support. I still dislike this word. For the past decade, I have worked with our colleagues to find new ways of talking and thinking about Learning Disability, ADHD, & Autism Spectrum Disorder. Daily, I work with my clients to figure out their ADHD Superpower. We focus on strengths rather than weaknesses. In the clinic, we still have to perform the same tests. Yes, a diagnosis still must be formulated and communicated. But we can talk and think about it differently. I have always advocated for all accommodations to be offered to all students at all times. This would remove stigmas and create a level field for everyone to learn. Yes, if these disabilities didn't require clinical identification anymore, we might have to change our business model. However, the loss to our business would create significant gains for all students and society as a whole. Mine are not unique thoughts. In many Indigenous languages, there is no word, or comparable word, for disability. It is not understood the same way. Indigenous cultures have historically had a kinder, clearer, and more open perspective on learning and mental health differences. This enables them to more easily adapt to individuals' educational and communal needs. Today, Indigenous Peoples are working to establish or maintain Indigenous ways of understanding “learning disabilities” within their school systems. Individuals are welcomed in the school community rather than separated. Strengths are promoted, and weaknesses are supported, notably without needing identification. Individuals with more severe needs are equally supported in a community that succeeds through interdependence and individual service as accountability. There is no stigma. Can you imagine? There is only support and belonging. I wish this for all of our clients and will continue to advocate for inclusion, understanding, and dissolution of all mental health stigmas. It is not my voice that should talk about the intricacies of Indigenous ways of knowing and being. Please visit the links below to hear or read their words: https://www.youtube.com/watch?v=S5GuKGke1p4 https://disabilityvisibilityproject.com/2023/06/18/indigeneity-and-disability-the-teachings-of-our-ancestors-and-being-in-relation-towards-harmonious-outcomes/ https://cjds.uwaterloo.ca/index.php/cjds/article/download/645/899 Tara Carman-French nitishnikas. Windsor oonchi. I live on the traditional territory of the Anishnaabeg people of the Three Fires Confederacy (Ojibwe, Potawatomi, and Odawa.) I am a settler of Scottish and British descent on this territory. My degree is in Indigenous Studies and English from the University of Toronto. I wrote this article as my way of honouring Indigenous peoples and their ways of knowing and being during National Indigenous History Month. Hailey Edwards Kern-Administrative Coordinator/Assistant To The Director Executive function describes a set of cognitive processes and mental skills that help an individual plan, monitor, and successfully execute their goals. For many people with ADHD or learning disabilities, things like motivational regulation, planning, and problem-solving can be daunting. That’s why the use of assistive technology can be beneficial for tracking goals and appointments and remaining consistent/focused on everyday life tasks. Below, we will explore some free apps that may be helpful to track and achieve goals. There are more straightforward calendar apps and gamified apps for children which reward them once a task is checked off as completed. Some of these apps will employ the use of the Pomodoro technique. The Pomodoro technique breaks down big tasks, projects, or goals into 25-minute segments, giving breaks in between. It keeps you hyper-focused on the next thing you need to do rather than get overwhelmed by the enormity of what you're taking on. ASANA:Asana is the easiest way to manage projects and tasks. From the small stuff to the big picture, Asana organizes work so timelines are clear on what to do, when to do it, and how to get it done. The “My Tasks” button shows what is upcoming and needs to be done in chronological order. Set up templates for repeating tasks to simplify your daily schedule with timelines. For a bit of whimsy, when you hit complete on a task, mythical creatures fly across your screen. Great for work and personal life alike, Asana is easy to use! GOOGLE KEEP:Quickly capture what’s at the top of your mind and get a reminder later at the right place or time. Speak a voice memo on the go and have it automatically transcribed. Grab a photo of a poster, receipt, or document and easily organize it or find it later in a search. Google Keep makes it easy to capture a thought or list for yourself and share it with friends and family. Keep all the tasks needed close at hand without all the mess of paper. A hub to keep voice memos, draw pictures, take pictures and organize them into categories that make sense for your brain. This app can sync across all devices and can even set up location-based reminders so that once a destination is reached, a list or reminder will automatically pop up. Great for families because you can share and collaborate on notes and ideas easily. Sectograph. Day & Time Planner:Sectograph is a time planner that visually displays a list of tasks and events for the day in the form of a 12-hour pie chart - a watch dial. The application will help sharpen sense of time and allow one to visualize the day ahead.
This app can be synced to Google Calendar or used on its own. Choose different colours for different tasks, look at the monthly view to see how you spend most of your time and have a count down to your next task. A calendar and analog clock combined give an amazing visual representation of work, allowing the ability to plan and calculate your day effectively. Technology should always make our lives easier, and these apps do just that. Finding the app that works best for how your brain processes and solidifies information is important. Try one at a time and see which makes the most sense for you! By adding in fun functions, organizational lists, and mindfulness exercises, anyone can use any of these apps! If any apps have been helpful that we didn’t mention, we would love to hear about them! Comment below! Smitha Chandrashekar-Psychometrist Video games are not just about fun and entertainment; they can also do some pretty amazing things for the world and you!
First off, let us tackle the big one: mental health. Did you know that playing video games can actually make you feel happier and less stressed? Yes, it is true! When you dive into a game, you give your brain a break from everyday worries. Whether you are slaying dragons, solving puzzles, or exploring new worlds, gaming can be like a mini vacation for your mind. Gaming, however, can help you learn and grow in addition to making you feel better. Consider all the problem-solving abilities you use when playing your favourite game. Whether figuring out a difficult level or devising a strategy to defeat a tough boss, gaming is a mental workout that can improve your mind and make you smarter. Let us not forget about the social aspects of gaming. Sure, playing alone can be fun, but there is something special about working together with friends or meeting new individuals online. Gaming communities are large virtual hangouts where you may connect with individuals who share your hobbies and passions. Furthermore, working together to achieve a common objective in a game can teach you valuable communication and teamwork skills that can be applied in real life. Let's zoom out and look at the larger picture. Gaming, believe it or not, has the potential to improve the world around us. How? For instance, many games are meant to have a function other than amusement. Some games cover major societal issues, such as environmental protection, diversity and inclusion, and mental health awareness. Playing these games not only allows you to have fun but also raises awareness and supports worthwhile charities. But it does not end there. Gamers are charitable individuals who frequently band together to assist charities and non-profit organizations through events such as gaming marathons and charity streams. Whether raising money for sick children, disaster relief efforts, or animal shelters, gamers have a talent for turning their passion into good. So, the next time someone tells you that gaming is a waste of time, you can correct them. Gaming is more than just escaping reality; it is about accepting it, learning from it, and improving it for us and others. However, keep in mind that while gaming has numerous benefits, it may also be harmful if used excessively. Balance is essential for enjoying the benefits of gaming while avoiding negative repercussions. Keep on gaming, and remember: play positive, live positive! GRABBING OUR ATTENTION THIS MONTH:![]() .ADHD LAUGHS We’ll eventually get around to explaining procrastination. Until then, enjoy these "Yup, that's me" ADHD observations. ![]() ANXIETY & ADHD Exploring their relationship, similarities and differences. ![]() ORGANIZATION APPS When it comes to getting your life straight, let the (free) machines do the work! Here are some options your family/children may love! ![]() LEARNING FROM CHILDREN Click here for a piece on getting to know ourselves through our children's ADHD/Psychoeducational Assessments. By: Jess Dinsmore – Administrative Coordinator ![]() Have you ever felt anxious in the middle of a conversation worrying about your ability to pay attention--let alone respond? Worried that you are going to forget a task or miss a work deadline? Maybe you're overly irritated by your children or partner? You are not alone. I have had many conversations with adults seeking an ADHD diagnosis after feeling misunderstood for many years. Quite often, they are experiencing high levels of anxiety or have even been diagnosed with an anxiety disorder by their doctor. This makes sense because they are experiencing symptoms such as challenges with concentration, restlessness, muscle tension, frustration, irritation, or high stress levels. The problem is that being treated for anxiety doesn’t seem to be helping them much. Why? Well, most people don't realize that ADHD and anxiety often coexist, commonly resulting in misdiagnosis and challenges in managing symptoms. Let’s talk about why this is. For starters, many individuals diagnosed with ADHD will be diagnosed with a comorbid disorder such as a mood disorder, substance abuse disorder, personality disorder, or anxiety disorder. The challenge with diagnosing ADHD compared to anxiety disorders is that anxiety can often mask ADHD symptoms. Many symptoms overlap between anxiety and ADHD. This includes:
It’s important to be able to distinguish between anxiety symptoms and ADHD symptoms, even when they are intertwined. So, what are the main differences between ADHD and anxiety that may tell the two apart? ADHD symptoms include:
On the other hand, anxiety symptoms typically include:
With this knowledge, it can help us understand when an anxiety disorder may be present versus when anxiety is a result of ADHD symptoms. When the symptoms of ADHD impact daily life, it often results in increased anxiety in academic, social, personal, and work settings. So yes, it makes sense that you may feel anxious regarding your ability to pay attention and respond in conversations, or that you may forget a work or personal deadline. Understanding the complexity of ADHD and anxiety can help individuals navigate these challenges and receive the proper support and treatment to manage symptoms daily. Awareness surrounding this anxiety helps us break the cycle of anxiety that sometimes feels never-ending. Receiving an ADHD assessment can help individuals receive a diagnosis and recommendations on how to manage these symptoms. The good news is that both ADHD and anxiety are manageable once we have the proper resources available to us. |
Tara Carman-FrenchDirector, Certified ADHD & LD Coach Archives
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