ADHD & Depression: Coping When Winter & COVID Keep Bringing You Down
There are plenty of “how it started vs. how it’s going” memes making the internet rounds since the pandemic struck. In fact, their exasperated perspective on “before and after” experiences can take on a profound meaning for someone in a dual struggle with attention-deficit/hyperactivity disorder (ADHD) and depression during the COVID crisis.
Perhaps, the changes and restrictions may have felt temporary. You might have even appreciated exploring some new seasonal activities. Yet, as the pandemic continues, your “how it’s going” experience may have gotten a lot darker and tiresome.
How are the specific challenges of your condition melding with the stressors of 2020? In what ways are they bringing you down? Is the year’s unique holiday season adding to the strain? How do you successfully cope with this unique combination of factors amid the everyday issues linked to your ADHD?
ADHD & Depression
Let’s look at how your Attention-deficit/hyperactivity disorder may be presenting first. Depending on how much help you’ve had with it, symptoms like the following are most common:
Poor “executive function,” e.g. disorganization, starting new tasks before finishing others, difficulty prioritizing or staying focused on details.
Reckless behavior
Forgetfulness, misplacing items
Feeling edgy, impatient, irritable, and restless
Inability to modulate speech patterns, e.g. talking too much, interrupting, blurting out without thinking
If all of that wasn’t challenging enough, researchers have found that children and adults with ADHD are far more likely to experience depression.
This is not always easily recognized since symptoms from both conditions may overlap. Also, some ADHD medication side effects can mimic depression. If you’re concerned about having either disorder, it’s best to talk with a mental health professional.
Seasonal Challenges & COVID
It should be apparent by now how tough the past year was for anyone already dealing with ADHD. Perhaps creating structure never came easy. It may feel near-impossible in a time of work-from-home, social distancing, homeschooling, and various other life disruptions like:
Financial stress
Fear of getting sick
Political and social turmoil
Isolation from others
Lack of basic physical contact
Even in the best of years, the winter holidays can push someone with ADHD to their limits. The social obligations, family tensions, general pressure, and more can amplify the intensity of your symptoms. Now, the combination of factors may feel like too much.
How to Cope When the Holidays, Winter & COVID Keep Bringing You Down
Self-Care
A daily self-care regimen helps bring out the best in you — physically, mentally, and emotionally. It also serves as a foundational routine (see below) upon which you can build some much-needed structure in your life. Some common self-care basics include:
Keeping regular sleep patterns
Making healthy eating choices
Being physically active every day
Committing to stress management and relaxation techniques
Staying connected with your social circle
Carving out some solitude time
Create More Routines
It may not be your specialty, but creating routines will pay big dividends as the chaos and uncertainty move into 2021. Formulate a schedule for your household chores and domestic errands. Embrace the power of a daily to-do list. Break up your day into manageable sections, e.g. work, meals, self-care, social time, etc.
Cultivate a Calm(ish) Environment
If you’re working from home and perhaps have kids attending school via video chat, yes, this is easier said than done. But letting go of perfectionism is key. No one expects you to construct a Zen temple. Simply aim to recognize and appreciate whatever moments of calm are possible.
Take Tech Breaks
Your phone can help with schedules and organization but it is not always your friend. Perpetual news updates and non-stop notifications can exaggerate a sense of distraction. So, this suggestion actually falls in with all three of the suggestions listed above. Include tech breaks as part of your self-care regimen and as one of your self-created routines. Treasure each tech break as an oasis of calm.
A Qualified Guide Can Help
There is no shame in needing help right now. It is wise to challenge the short, dark winter days that tempt you to isolate. A knowledgeable therapist can help you manage the focus, memory, and self-esteem issues that contribute to depression and steal holiday joy. Please read more information about ADHD treatment and reach out today. Let’s set up a phone consultation to find out how I can be of service.