If you find your moods are getting the better of you, it may be time to consult a psychiatrist to investigate further. But there’s also plenty you can do on your own to support your temperament.
Everyone copes with anxiety, anger, and impatience from time to time, but attention deficit hyperactivity disorder (ADHD) may magnify those emotions. In some cases, your changing moods may interfere with your job, home life, or friendships.
ADHD medication can be very helpful when it comes to focus, anxiety, and mood shifts, but it’s not a universal cure. After all, ADHD appears in different ways, and it can be difficult to get the dosage right to manage your set of symptoms.
Here are nine tips for managing mood changes:
Letting feelings and reactions bubble up inside may be uncomfortable. Instead, put aside time every week — or every day — to let off steam with a fun, energetic activity.
Dance around to loud music, watch an intense sports match, or join a fitness class at your local gym. Anything that works well as a stress reliever may help release the energy.
Once you begin focusing on your emotions, you can focus on getting through the moods rather than on why it’s happened. It’s important to learn strategies to help support your focus.
Get into the habit of jumping into an activity when your mood changes. A book, video game, or conversation can be enough to pull you out of your shifting emotions. Remind yourself (out loud, if necessary) that this mood will pass, and it’s best to wait it out.
For many people with ADHD, an exciting or successful event may bring about depression afterwards. It may seem strange, but once the stimulus has passed, it may impact your mood.
Knowing this might happen, you can prepare for the blues by keeping some helpful distractions within arm’s reach. Have a list of positive, upbeat friends to call when you need a lift, and keep your favorite movies at the ready.
It’s also a good idea to store your exercise bag or equipment at the front door so you’re ready to hit the road or pop out to the gym and as soon as you need the endorphin rush.
ADHD is often associated with a very short attention span, but that’s not entirely accurate. The condition involves an unregulated attention span, which can manifest in the very opposite way. Children and adults with ADHD sometimes focus very intently on things — and that can be a positive.
Learn to use this hyperfocus to your benefit. When a bad mood grabs hold, turn to your passion, whether that’s work or a hobby. Find ways to make the tasks around you more engaging so you can shake off the emotional burden and simply enjoy what’s in front of you until the mood drifts off.
Challenging exercises and competitive sports may stir up energy and aggression. The endorphins released may help lift your mood. Few therapies can get rid of stress, burn off frustration, and replenish concentration as much as regular exercise.
If you can’t fit a full routine into each day, don’t despair.
Learning to make light of your mistakes and poke fun at yourself is a huge step toward better relationships and a happier lifestyle.
Impulsiveness, forgetfulness, hyperactivity, and disorganization may be aggravating, but they can also be fodder for jokes. Sure, not every mistake can or should be laughed off — you do need to take responsibility for your own actions — but when you can playfully point out your own faults, you’ll find that the people around you are much more sympathetic and forgiving.
Your menu can’t necessarily change your personality and emotions, but certain ingredients may have more impact than you imagine. Food additives and preservatives should be the first to go.
Many doctors and nutritionists agree that artificial colorings and certain food modifiers can affect behavior, especially in children. More studies are needed.
A diet full of high fiber veggies, whole grains, and lean protein may help to keep you full and energized for longer. Keep in mind that sugar and simple carbs (such as white bread, rice, and potatoes) may spike your blood sugar and, in turn, affect your mood.
Sleeping well is just as important as eating well, so it’s good to establish a sleep schedule. Most people find that their moods, energy levels, and even their appetites are much better after a good night’s sleep.
A sleep routine is your best bet for restful and regenerative shut-eye. Go to bed at the same time every night, and don’t keep any electronics in the bedroom. Keep your evening routine low-key so you can gently ease into bedtime mode — some light reading before bed can slow down the mind and help you drift off.
When you can focus on the positive aspects of others, it may help distract you from your own feelings, as well as help you build relationships in the process.
It’s important to realize that you have a lot of power when it comes to how you manage your ADHD. As you learn how to advocate for yourself, you may find that not only your confidence is improving, but that your moods and interactions may be easier to manage.
Symptoms of ADHD may be similar to other conditions, such as bipolar disorder. If you’re experiencing severe mood changes, talk with a doctor to see what you can do to find out more.