Living with ADHD can be difficult at the best of times. But add PMS, and the results can be, shall we say, extremely interesting. Here’s how you can mitigate the effects when PMS and ADHD collide…
What is ADHD again?
ADHD, or Attention deficit hyperactivity disorder is the name given to a combination of issues that affect your focus and attention. They can include impulsive behaviour, restlessness, hyperactivity and difficulty paying attention or concentrating, which in severe cases can have a huge impact on your work and social life.
Although ADHD is generally diagnosed when you are young, it can and often persists into adulthood. As you can imagine, diagnosing ADHD can be difficult, as the symptoms can be varied and individual to you. They include but are by no means limited to:
- Disruption
- Multitasking problem
- Bad planning
- Impulsiveness
- Worry
- Poor time management
- Difficulty handling disappointment
- Difficulty seeing a task through to completion
Now, if you recognize any of these issues, talk to your doctor. Not that we haven’t all felt these things on occasion, but if they’re affecting your ability to live your life, it’s time to talk to someone.
How is ADHD treated?
Once diagnosed, ADHD can be treated in two ways. They generally consist of medication combined with counsellingalongside implementing coping strategies to help manage your symptoms.
What happens when PMS and ADHD collide?
Well, the effects of a direct clash of PMS and ADHD can be and often are individual to you. But it can mean worsening hyperactivity, impulsive behavior and disorganization. And that’s on top of the usual symptoms of PMS, including mood swings, irritability and anxiety.
How will I know that PMS and ADHD are going to meet?
Track your cycle and symptoms with the Hormona app it can help you know when your PMS days are likely to approach. We’ll provide you with symptom predictions and cycle-specific nutrition tips, among many other awesome features to help you manage too!
Keeping track of your cycle stages and symptoms means you’ll always be prepared for whatever PMS and ADHD are about to throw your way.
So how do I manage PMS and ADHD?
First and foremost, recognize that your attention and focus may wane during this time of your cycle, and be sure to prepare ahead of time. Here are some tips that might help you cope when PMS and ADHD collide. Not everything will work for everyone, but you might just find something that makes a huge difference.
Cognitive Behavioral Therapy
Also known as CBT, this form of counseling can help manage daily life. It can help you identify and change unhelpful or negative thoughts and feelings by analyzing your feelings and behavior in the present, while implementing practical strategies to support you on a daily basis.
Adjust your medications
There is some evidence that adjusting your ADHD medication during your cycle can help reduce the impact of PMS on ADHD symptoms. So it might be worth a conversation with your healthcare team to see if this is a strategy that might work for you.
Add 10 minutes to each task
Organizing your time is key. And one of the best ways to do this is to overestimate how long a task will take you. This does two very useful things. It reduces the pressure to complete this task and helps you think realistically about how long the tasks will take. You’ll be surprised at how liberating this is.
Get a developer
Whether it’s a pen-and-paper calendar or an app, make sure you keep your appointments, deadlines, and other commitments in one easy-to-use place. And check it at the same time every day.
Plan for your cycle stage
Track your cycle and symptoms with Hormona for accurate predictions about the arrival of your PMS. That way, you’ll always know when those days are most likely and can plan accordingly.
Use a watch
Or the clock on your laptop/tablet, instead of checking your phone when you need to know the time. It will reduce the temptation to check your social media and the like and help you stay focused.
Have a daily routine
Sticking to a schedule, for example eating breakfast at the same time each day or setting aside the same half hour each day for the manager, can help you stay on track.
Make lists
Write down your tasks for the day and then mark them in order of priority. And keeping your daily lists in one place means you’ll be able to see your progress. Also, you will never miss a task.
One task at a time
Although you are great at multitasking, it tends to split your focus. So make sure you finish one task before starting another to keep your 100% focus on what’s in front of you.
15 minute increments
Breaking larger tasks into small chunks can help you get started on big projects that can feel overwhelming.
Manage your money
Set yourself reminders or alerts for when bills or direct debits are due to leave your account so you’re never surprised by your bank balance. Also, if you haven’t already, start using your bank’s online services or app to continue managing your money as stress-free as possible.
Remove distractions while driving
If you are a driver, this is very important. Make sure you turn off all notifications on your phone, tablet, iPad, or any other devices you have with you to reduce distractions when you’re on the road.
Now, we understand that all of this sounds like a lot. But try some of them, because you might find something that will really help you. Used in combination counseling and with any medications you take, structure and good habits can help improve how well your body handles the symptoms and changes of your cycle
What else can I do for PMS and ADHD?
Of course, getting enough sleep, staying hydrated, moving a little more, and trying the cycle-specific recipes in the Hormina app to support your hormones will also improve your overall well-being.
PMS and ADHD: TLDR
So when it comes to PMS and ADHD, preparation is key. Know your cycle, track your symptoms and plan for those PMS days. And it’s worth talking to your doctor about adjusting any medication you’re taking at that point in your cycle.
Forewarned is armed, and the more you know about your cycle and symptoms, the better you’ll be able to manage if or when things get worse. Finding the exact combination that works for you may take some trial and error, but once you get there, we promise it will be worth it.
