All about ADHD
Your guide to understanding and managing ADHD
Being the real me with ADHD
Did you know that 4.4% of all adults have ADHD? And more than 50% of children with ADHD continue to have symptoms as adults.
ADHD is being managed
What is ADHD?
ADHD is short for Attention Deficit/Hyperactivity Disorder. ADHD is a neurodevelopmental disorder that affects the way the brain grows and develops; although we aren’t entirely sure what causes it.
ADHD is a lifelong disorder. It doesn’t go away, but it often requires treatment.
Who gets ADHD?
ADHD usually appears in early childhood, although it is not always diagnosed at this time. It is difficult to predict who will have ADHD, but it does seem to have a strong genetic component. This means that it commonly appears in other family members and can be passed down from one generation to another, much like eye colour or height.
ADHD in Adolescents
Adolescence, the “in-between period” for childhood and adulthood, is a challenging time. Adolescents with ADHD can face even greater challenges as life’s demands increase – along with their independence. Issues with attention and self-control can present new challenges inside and outside of school, such as:
Risk-taking behaviours
- Experimenting with drugs and alcohol
- Sexual activity
- Driving accidents
- Impulsivity
Self-esteem
- Low self-esteem and negative beliefs about their abilities
- Trouble taking credit for their own success
Relationships with family and friends
- Family conflict
- Arguments with adults
- Difficulty making/keeping friends
Academic performance
- Lack of focus during class
- Difficulties organizing themselves
- Higher risk of expulsion and low grades
Consistent ADHD symptom control can help adolescents stay on track during this important period of their lives. If you have a teen with ADHD, book a check-in with their doctor to evaluate their symptoms and treatment plan.
If you’re an adolescent living with ADHD, check out
to help you manage your ADHD symptoms.
Myth vs. Fact
There are many myths associated with ADHD. It is important to separate fact from fiction so that we can better understand what people with ADHD are truly experiencing. The more we understand, the better we can help them.
What are common symptoms?
ADHD symptoms appear as an ongoing pattern of inattention and/or hyperactivity-impulsivity. It is important to note that while we may all feel the symptoms of ADHD from time to time (e.g., being easily distracted, forgetful, not paying attention), it doesn’t mean we have ADHD. People diagnosed with ADHD have more of these symptoms, they’ve had them since childhood, they occur more frequently, and these symptoms interfere with their daily life. ADHD can affect a person from morning to evening – beyond the classroom or workplace.
Hyperactive-impulsive symptoms
- Fidgeting or squirming
- Has trouble remaining seated
- Has trouble waiting or taking turns
- Grabbing someone else’s belongings
- Talks nonstop
- Runs around or climbs a lot (in children);
Extreme restlessness (in adults)
Symptoms of inattention
- Has a hard time paying attention
- Does not pay close attention to details or makes careless mistakes
- Does not appear to listen
- Has trouble with organization
- Struggles to follow through with instructions
- Loses things
- Is easily distracted
As people with ADHD grow older, their symptoms may change or take on different forms.
The three types of ADHD
Some people have more symptoms of hyperactivity and impulsiveness, others have more symptoms of inattentiveness, and some have symptoms from both categories. Depending on the symptoms, ADHD is divided into the following three types.
If you think you, your child, or a loved one might have ADHD, talk to your doctor. To prepare for your appointment, it might be helpful to make a list of:
- Any symptoms you’ve noticed and problems they may have caused (e.g., trouble at work, school, or in relationships; trouble with the law; motor vehicle accidents; etc.)
- Note symptoms you’ve observed during the day and evening (e.g., difficulty with after-school activities or part-time jobs, struggling to get chores done, sleep issues)
- Any major changes in your/your loved one’s life (e.g., changing schools, losing or changing jobs, divorce, etc.)
- All medications you/your loved one are taking including vitamins, herbs, or supplements
- Any questions you have for your doctor or a mental health professional
It might also be helpful to gather report cards (for children) or performance reviews (for adults) to assist in the diagnostic evaluation.
ADHD & Sleep
One other aspect of ADHD is its potential impact on sleep. In fact, at least 1 in 2 people with ADHD report significant sleep problems. This can include difficulties falling asleep, staying asleep, and early morning awakenings.
Keep in mind: poor sleep is a possible outcome of ADHD itself. You or your child may struggle to fall asleep because of the symptoms of ADHD. For example, you or your child may:
- Find it hard to keep a sleep schedule
- Resist going to bed
- Have difficulties “turning thoughts off”
- Not be able to lie still while trying to settle in for the night
- Struggle with consistent sleep hygiene
- Have trouble limiting screen time before bed
If your child is having difficulties with sleep, you may want to complete this
to help your doctor better understand their challenges and work on a solution.
The good news is that using
can help you or your child manage sleep issues.
How is it diagnosed?
There is no single test for ADHD. Only healthcare professionals can diagnose ADHD through interviews and assessments using standard rating scales and special psychological, educational, and social resources.
What tests are there for ADHD?
All people with suspected ADHD will have a physical examination to rule out other medical causes of symptoms, and to determine if there might be contraindications to any ADHD medications they may be prescribed.
As part of ADHD-specific interviews, your healthcare professional may ask you to complete one or more rating scales. Rating scales and evaluations are different for children and adults.
Tests for adults and children
For adults, the diagnosis may include:
- ADHD symptom checklists
- Behaviour rating scales
- A detailed history of past and present symptoms
- Information from family members
For children and adolescents, an evaluation may include:
- Parent and child interviews
- Parent- and teacher-completed child behaviour rating scales
- Parent self-report measures
- Psychological tests
- Review of school and medical records
When ADHD occurs with another disorder
Most of the time, ADHD does not exist alone. Other conditions often occur with ADHD. These are called comorbidities. Comorbidities may start early in life and continue into adulthood and need to be addressed accordingly.
In Children:
The most common disorders seen in children with ADHD are oppositional defiant disorder (ODD), a condition with an ongoing pattern of losing one’s temper, anger, resentment, and refusing to obey rules. Many children with ADHD may also have a learning disability that could affect their reading, spelling, math, or writing skills. In the school-age years, some with ADHD may notice symptoms of anxiety or tics.
In teenagers and adults:
Mood disorders, such as depression, are more commonly seen in teenagers and adults with ADHD. Adults with ADHD are also more likely to have anxiety disorders and/or psychiatric disorders, such as personality disorders and substance use disorders.
When other problems exist along with ADHD, your doctor will consider which treatments will work best together.
How can it be managed?
In addition to medication and other therapies, there are many things you can do today to help you manage ADHD symptoms.
Nutrition
There’s no proven link between ADHD and diet, but an unhealthy diet can influence attention and functioning. Talk to your doctor or dietitian for specific guidance on healthy food choices. Canada’s Food Guide is also a good source of information for advice on healthy eating.
More than just food
Remember, healthy eating is about more than just the foods you eat. It’s also about where, when, why, and how you eat. The predictability and structure of planning meals, creating and following grocery lists, and having consistent meal times can help people with ADHD who often struggle with balance in their lives.
Physical Activity
Regular physical activity can help:
- decrease stress and frustration
- improve focus
- increase endorphins (the “feel-good” chemicals in your body)
- improve mood
- restore a sense of well-being
Quick tips to keep you moving!
Do things you enjoy.
Try a variety of different activities until you find ones you like. If you enjoy doing something, you’re more likely to stick with it!
Make it a habit.
Commit to being active first thing in the morning before other distractions set in. Or make it part of your routine to stop at the gym on the way home from work. Bring a friend to help keep you motivated, and to help keep it fun!
Unplug.
Limit the time you spend on your devices. Living in a virtual world gets in the way of achieving goals in the real world.
Sleep Hygiene
Sleep problems are common in people with ADHD and may be a result of the condition itself. They are also a side effect of some ADHD medications. Lack of sleep can make it hard to pay attention and regulate emotions and behaviour. It can also interfere with memory and performance at school or work.
At least 1 out of every 2 people with ADHD report significant sleep problems
Tips for getting a good night’s sleep
- Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep in the evening.
- Make sure your bedroom is dark, cool, and quiet.
- Create a relaxing bedtime routine, such as taking a bath and reading a book. This will help train your brain to go to bed at a certain hour.
- Avoid long naps, particularly late in the day as these can interfere with nighttime sleep.
- Avoid using electronic devices before bed and keep them out of the bedroom.
- Make sure you are physically active during the day, preferably outside.
Tips for helping your child get a good night’s sleep
Sleep issues are common in children with ADHD. However, a few simple strategies may help.
Consistent bedtime routine, including bedtime and wake-up time.
Unplug before bed. This includes phones, laptops, iPads, and gaming systems.
Breathe. Practice deep breathing techniques and visual imagery exercises. Click here for examples.
Sleep environment. Make sure it’s quiet, comfortable, and dark.
Check out the tips below to help manage ADHD at all ages:
Tips for adults
Learn
- Read, watch, and listen to reliable sources of information about ADHD.
- Websites put out by the Canadian government, hospitals, and non-profit organizations are credible sources.
Take advantage of technology
- Use programmable watches, electronic organizers, and smart phones to help stay organized and to set up useful reminders.
- Use assistive and organizational technologies, such as writing and communication software, to help manage written tasks.
Talk
- Look online for support groups in your area.
Tips for parents of children with ADHD
At home
- Promote safety and structure in the home.
- Use visual reminders to create structure and promote family communication.
- Monitor homework output and use a clock timer to divide tasks into “bite-sized chunks”.
- Offer support and feedback.
- Build your child’s confidence by discovering and reinforcing those things that they enjoy and/or do well.
- Use daily positive report cards to encourage positive habit development.
Tips for Kids
Learn
- There are many books written for, and about, children with ADHD. Visit your library or bookstore to browse their selection. Or ask your doctor for their recommendations.
- There are also many websites that you can turn to for information and advice. Ask a parent or caregiver to help you find accurate, reliable sources.
Develop a Routine
- Develop a routine – and stick with it. This can help set and manage other people’s expectations as well as your own, and even help you remember to take your medicine.
- Talk to your parents, teachers, and doctor about what routines you find helpful at home or school.
Gain helpful skills
- Get someone to teach you strategies for staying organized, dealing with intense emotions, and remembering to do important tasks.
Talk
- Talk openly and honestly with your parents, your doctor, teachers, and friends.
- Discuss your feelings and talk about difficulties you may be having at home, at school, or with friends.
- The more others know about you, the better equipped they will be to help you.
Tips for adolescents
Learn
- Visit websites for information, tips, tools, and resources on ADHD.
- Learn about, and take advantage of, any accommodations that you can access at school.
Talk
- Let your parents and teachers know what types of things you find helpful when dealing with your ADHD.
- Advocate for your needs in the school system, and ask your school to put the appropriate accommodations in place to assist you – and others like you – with your ADHD symptoms.
- Talk to your parents, teachers, and any other adults about your feelings and concerns about your ADHD.
- If you have felt pressure to experiment with drugs, talk to someone you trust. This could be a good friend, a parent, a teacher, or older sibling.
- If you’re struggling with low self-esteem, don’t do it alone. Turn to those that you feel comfortable sharing your feelings with
– it’s possible they are feeling the same way and can lend a supportive ear.
Tips to help manage your ADHD
Tips to help manage ADHD throughout your day:
Do
Do take your medication exactly as your healthcare professional tells you, for as long as they tell you to.
Do stay physically active and eat well. Regular exercise and eating a well-balanced diet can help regulate mood.
Do adopt healthy sleep habits. Being well rested helps with mood and ability to focus. Start a healthy sleep habit today by putting away your phone (or other electronic devices) at least an hour before bed.
Do keep learning. Our knowledge of ADHD, treatment, and management strategies continues to evolve. Don’t stop learning about ADHD – or learning more about yourself.
Don't
Don’t call yourself stupid or lazy. You’ve got this. You’re just doing it differently, and at your own pace.
Don’t give up. Some days will be easy, other days will be a struggle, but don’t give up. Celebrate your progress every step of the way.
Don’t take on every task that comes your way. If you have difficulty completing jobs and staying organized, it’s important to say “no” more often so that you don’t take on more than you can manage.
Don’t change who you are. ADHD is something that can be managed, but you don’t have to change who you are to manage it.
Looking for more information on ADHD?
Here are some websites that provide additional information, guidance, and support for those living with ADHD.
Centre for ADHD Awareness, Canada (CADDAC)
The Centre for ADHD Awareness Canada is a national, umbrella organization providing leadership in education and advocacy for ADHD organizations and individuals across Canada. CADDAC is committed to increasing the understanding of ADHD, therefore decreasing the potential stigma of ADHD by providing up-to-date scientific information on Attention Deficit Hyperactivity Disorder.
Canadian ADHD Resource Alliance (CADDRA)
CADDRA is a national, independent, not-for-profit association that is an alliance of healthcare professionals who support patients with Attention Deficit Hyperactivity Disorder (ADHD) and their families.
Totally ADD
Created for adults with Attention Deficit Hyperactivity Disorder (ADD/ADHD) and those affected by it (family, employers, health professionals, etc.). Totally ADD is dedicated to liberating people from fear, shame, and stigma. Through education, humour, and social interaction, Totally ADD provides tools and support for adults affected by ADD/ADHD to create a life they love.
Information on Attention Deficit/Hyperactivity Disorder
Created and developed by Annick Vincent, physician-psychiatrist, this site is dedicated to Attention Deficit Hyperactivity Disorder (ADHD). This site is meant to be an informative source and reference for the visitors interested in better understanding this disorder and an additional help for healthcare professionals.
PANDA
Le Regroupement des associations de parents PANDA du Québec est la référence en matière d’aide aux associations PANDA et aux parents ayant un enfant atteint du trouble de déficit de l’attention avec ou sans hyperactivité (TDAH).
ADHD Rating Scales
The ADHD Rating Scales Site is dedicated to a single goal—increasing the efficient use of ADHD rating scales in everyday clinical practice.
Disclaimer:
There are many resources available for patients and caregivers of ADHD. The list is not intended to be exhaustive. Elvium Life Sciences neither endorses nor recommends any resource, and this list is provided for informational purposes only. Any referral of a patient to one of these resources is at the discretion of the independent healthcare professional.