🌿 ADHD - Some Coping Strategies Disclaimer: Please note that I am not a professional. The following information is based solely on my own research and publicly available sources on the internet. Anyone dealing with ADHD, please know that you’re also not alone. There are many young adults figuring out how to manage ADHD while also discovering who they are. It’s okay to take up space as yourself - in whatever clothes, coping strategies, and personality traits help you feel steady, authentic, and grounded. Sadly a lot of people don’t realize that ADHD isn’t just about attention - it also affects emotional regulation, sensory processing, and how someone stabilizes themselves day-to-day. Behaviors like regression, dressing in certain comforting or expressive ways, or being naturally friendly aren’t immaturity; they’re actually very common self-regulation and identity tools for neurodivergent people. For many with ADHD, leaning into playfulness, softness, color, or certain styles can reduce overwhelm, help with executive function, and make social interaction feel safer. Being warm or enthusiastic is also a normal way ADHD brains connect with others - not a flaw. When people shame these things, it’s usually because they don’t understand how ADHD works or they’ve been taught that only one type of behavior is ‘adult’ or ‘acceptable.’ But neurodivergent adults often thrive by embracing what works for their brain, not by forcing themselves into someone else’s mold. Based on my research on Internet, adult ADHD coping strategies include creating routines, using planners and lists, breaking down large tasks, and establishing a dedicated "home" for items like keys. Regular exercise, good sleep hygiene, and practicing relaxation techniques like meditation can also significantly help manage symptoms. Additionally, focusing on strengths, managing emotional responses through techniques like the STOP method, and seeking professional support or a strong support network are crucial. Structure and organization Establish a routine: Create consistent daily schedules to minimize stress and distractions. Use planners and lists: Make daily to-do lists, breaking them into smaller, manageable steps and using a planner or calendar to schedule tasks and appointments. Prioritize tasks: Decide what needs to be done first and order other priorities accordingly. Create "homes" for items: Designate specific spots for items like keys, wallet, and sunglasses to avoid losing them. Use reminders: Utilize sticky notes, phone reminders, or a designated "24-hour hot spot" for important items and deadlines. Physical and mental well-being Exercise regularly: Physical activity can improve mood, reduce stress, and help with hyperactivity. Choose a vigorous activity you enjoy and try to exercise outdoors when possible. Prioritize sleep: Maintain a consistent sleep schedule and create a relaxing bedtime routine to improve focus and reduce impulsivity. Practice relaxation: Incorporate relaxation techniques such as meditation, yoga, or deep breathing to calm the nervous system and improve attention. Focus on strengths: Acknowledge and build on your strengths to develop a more positive self-image and increase resilience. Emotional and social support Use the STOP method: When feeling emotional, use the "S-T-O-P" acronym: Stop, Take a breath, Observe, and Proceed mindfully. This helps avoid impulsive reactions. Pause before decisions: For big decisions, implement a waiting period (like 24 hours) to avoid impulsive choices. Build a support system: Connect with friends, family, or a support group to gain a sense of security and help with difficult emotions. Seek professional help: Stay on track with medication (if applicable) and continue with psychotherapy, as these can significantly improve coping and functioning. Other helpful tips Try "body doubling": Work on tasks in the presence of another person. Their presence can provide motivation and accountability. Eat a balanced diet: A healthy diet rich in lean proteins, vegetables, and whole grains can improve energy and cognitive function. Again, please remember . . . you're loved, you're enough, you're special, you don't need to please anyone but yourself, you're strong and matter, just as you're!

@MissNMTX @RoseyLittle @NickyMoon @kimmybunny @Zina @SquirtleSquad @DaddysCosmicBunny Alright friends it is assignment week!!! It is our first week doing 5 chapters so let me know what yall think. That being said feel free to read chapters 12-16! Can't wait for our main folks to meet!!!

I want to quote several of the points mentioned but STOP😂😂 one at a time (takes a breath)lol 1. Thank you so much for writing this article MP ☺️ 2. Can confirm the STOP works...I also use it when dealing with having to respond to difficult conversations with upper management / talks with my parents 3. Im technically taking meds for Borderline Depression...because the doctor said it'll help with mood regulation (because when im off my meds the fun neeever stops and I never need sleep just occasional crash sessions because im considered 'high functioning'. It also helps with my anxiety because yeah in the past people were shitty and said i was 'too much' and people also got annoyed that wed be having a conversation and id be like oooh look at that cute butterfly lol 4. With a proper support system (good freaking friends), forced structure, ACCOUNTABILITY, and accountability frends, Acceptance and self love....which all takes time to build/create...things can be wonderful

@MissNMTX @RoseyLittle @NickyMoon @kimmybunny @Zina @SquirtleSquad @DaddysCosmicBunny Ohhhh things are getting so good!!! The two have finally met and can you say TENSION?!?!!? Ugh I can already see the spice is gonna be good. I am however worried for how intense the third act breakup may be. That being said yall are free to read chapters 17-21!

@RoseyLittle @NickyMoon @MissNMTX @kimmybunny @Zina @SquirtleSquad @mecwmello @DaddysCosmicBunny Alright the pole is over! Thank you friends. Starting tomorrow we will be doing 5 chapters a week instead of 3 so 2 additional.

Meditation helps but nothing has been better than getting medication and letting go of trying to do things the neurotypical way and doing whatever works. Chatgpt has been pretty good at helping me organize things and acting as my executive function sometimes. Running a lot of what I plan on doing through it often helps me feel like I have permission to do enough and not overburden myself. It also helps with choices paralysis. Thank you for this post.

As the holidays approach a lot of people experience higher levels of stress or other issues and need someone to talk to. And a lot of people would rather not verbalize what they are feeling or going through. You can text HOME any time day or night 365 days a year and someone will text you back to talk. From their site: "How it Works Text HOME to 741741 from anywhere in the United States – 24/7, free, confidential. Crisis Text Line is here for you. A live, trained volunteer Crisis Counselor will receive your text and respond with care and compassion. They’re here to listen, support you, and help you move from a hot moment to a cool calm." https://www.crisistextline.org/ I also read if you text HOLA the counselor will be fluent in Spanish. If there are other services like this where you live please let me know so we can share them. US: Text 741741 CA: Text 686868 UK: Text 85258 Ireland: 50808

Here is where yall can post your favorite quotes. Be sure and put the page number and then spoil it!

Thank You for sharing this, and for Everyone that has contributed! It’s been very helpful to read and learn and take some of these techniques to try for myself! ^.^

@MasterPhotog Thank you for this list of support strategies! I use most of them and can honestly say they work! My body is going through some long term functioning problems with my pituitary gland and I'm on conflicting mental health meds... my new best friend is the endocrinologist.... and regular check ins with a medical team are so important if you have ADHD. Always make sure your body doesn't have other problems before starting mental health medication. ADHD symptoms are also symptoms of a lot of other illnesses, too, and if you can manage them with these strategies, start there, and keep your team informed. Simple is better, but meds are a blessing if you do need them.

@MissAnna Thank you for your kind words. You're not only an absolutely loving and caring individual but also an inspiration to many here. Please take care and keep up the good work. As you often say, you're loved, you're enough, you're special, you don't need to please anyone but yourself, you're strong and matter, just as you're!

How to ADHD has some good strategies And I really enjoyed this short

So I have extreme ADHD but I can't be medicated for it because of the chemo. So I have to say these strategies these coping mechanisms I could have hugged you because I have been searching everywhere trying to find a way to calm myself down. I talk a lot an extremely amount and then I find myself just visiting and I can't sit still because I'm like a crackhead squirrel looking for Christmas berries in the 4th of July. So thank you for this, it warms my heart to see so many people speaking up for adults with ADHD because most people don't find out they have ADHD until later in life. Thank you for this from the bottom of my heart thank you.

@RoseyLittle @NickyMoon @MissNMTX @kimmybunny @Zina @SquirtleSquad @mecwmello @DaddysCosmicBunny Alright friends it is Wednesday so that means new assignments!!! Feel free to now read chapters 9-11!!! I will be throwing up a pole tonight so be on the lookout for that. Things are getting good!!!

I will start. Chapter 8 page 80

@SleepyLynn I'm sorry you're feeling like you're the one to blame for everything that didn't work out. But after taking a closer look, and as @Lil_K47 has suggested, it's clear that even though you were involved in all three situations, the responsibility doesn't fall on you whatsoever. Going forward, clearer communication and paying attention to the subtle cues in conversations may help you avoid similar situations. For now, try to focus not on blaming yourself, but on understanding what happened so you can learn from it and move confidently into the future.

Sooo I got some fantastic toys for my littlespace time. I feel kinda shy about actually playing with them. I regress sometimes and sometimes not, but still go pretty smol in littlespace... I really wanna play with my toys, but I'm super overwhelmed at the thought... sooo I thought maybe if I shared what I have and invited my little friends to share too, I wouldn't feel so overwhelmed... Ok... *deep breaths * I got 2 small doll houses (I already have a small bunny family to put in the houses) and a small 3 bears to use in the houses... the doll furniture is on it's way.... I already have 2 baby dolls (twins) with bottles and diapers and baby blankets... they each have a new outfit.... I got new stuffies... Hello Kitty and friends. I got a new Barbie doll too! I'm still earning all the prizes from the box, but she has a skirt, purse, sunglasses, sunscreen and another bottle of something...hehehe I have several craft sets, beads, diamond art, perler beads, coloring books, and a recipe book (not for littlespace) I also have lotsa new fuzzy socks strawberry shortcake and pacis! My thoughts are I need a designated space to place and a tub to keep my toys in... I would love to have a permanent space with purple lights and a fluffy rug or cozy chair, but I'm not sure I'm ready yet... What do other littles have for littlespace?

Spoiler page 140

@marshmalloww Thank you so much for sharing this, it takes a lot of courage to put words to something that feels so heavy and confusing. What you’re describing makes so much sense, and you’re definitely not alone in this. That moment of realizing “oh… this isn’t how everyone feels” can be both relieving and deeply painful. Feeling calm for the first time and grieving the years you didn’t have that is a very real and valid response. Nothing about that makes you crazy, it makes you human and aware. It’s also incredibly common for anxiety to spike when you start therapy and begin working through trauma. You’re loosening long-held coping mechanisms and your nervous system is learning new ways to exist, which can feel overwhelming and exhausting. The shoulders-up-to-your-ears feeling is such a familiar sign of how much your body has been carrying for so long. Being competent, decisive, and high-functioning at work while feeling undone by “small” things at home is something so many people with GAD experience. It doesn’t mean you’re weak or inconsistent, it means you’re using a tremendous amount of energy to hold things together during the day. Decision fatigue is real, and it’s okay to need softness and simplicity when you get home. Accepting the label can feel frustrating, enlightening, and grief-filled all at once. That tension you’re feeling around acceptance is part of the process, not a failure of it. You’re learning how to meet yourself with more honesty than you ever had space to before. As for “toughing it out,” many people find that the real shift comes when they stop trying to be tough and start practicing gentleness instead, letting rest be productive, letting emotions exist without fixing them, and speaking to themselves the way they would to someone they love. Progress isn’t linear, and the days that feel harder don’t erase the work you’re doing. You’re doing something incredibly hard, and you’re doing it thoughtfully and bravely. Please know that many of us have walked this path and recognize exactly what you’re describing. Be patient with yourself, healing is slow because it’s deep. And you’re already moving forward, even on the days it doesn’t feel like it. Keep up the good work and best wishes!💛

@MissNMTX @RoseyLittle @NickyMoon @kimmybunny @Zina @SquirtleSquad @DaddysCosmicBunny Alright as promised here are questions for chapters 12-16. Per usual remember to spoil them and post in the linked topic below. Post here:

@MissNMTX @SquirtleSquad @Zina @kimmybunny @RoseyLittle Checking in! Are you still with me friends? If so what page are you on?

Spoiler quote from page 97

@MissNMTX @RoseyLittle @NickyMoon @kimmybunny @Zina @SquirtleSquad @DaddysCosmicBunny Alright all here are questions for chapters 9-11! Per usual make sure to spoil them and post in the topic linked below. Post here: https://www.ddlgforum.com/topic/64956-nocticadia-question-answers-spoilers/#comment-369768

Spoiler page 91

The videos were very interesting but I absolutely never heard of these two steps that MasterPhotog shared "Emotional and social support Use the STOP method: When feeling emotional, use the "S-T-O-P" acronym: Stop, Take a breath, Observe, and Proceed mindfully. This helps avoid impulsive reactions. Pause before decisions: For big decisions, implement a waiting period (like 24 hours) to avoid impulsive choices. I am AuDHD but because I work from home (and never managed to find a combo of meds that worked with my Wellbutrin) I don't take anything for the ADHD part of that and I'm always looking for tips like this to help me manage it better. So thank you @MasterPhotog and @Daddy Bear 77 for sharing and thank you to everyone that has contributed their own tips!

Oh! I have a sanctuary too... my bed 💗! That's covered in stuffed animals and ungodly amount of blankets and under pillow twizzlers lol. I also crawl in here when I need to just peel off the world and be small. I would say i have a map, its something my coworker told me that i keep in the back of my mind. 3 P's - Most things aren't perfect, personal, persistent. It helps me reframe a lot of things.

I love this! I have a little fox necklace that I use like this as well! I don't go into unknown situations without it. For Sanctuary, mine would be my blue couch in my room. I call it my reading couch and I have my pillows and blankets on it so when the world is too much I can go hide in my little cozy corner.

I have an "Amulet"... a palm sized, mini pink squishmallow I put in my pocket when I need her. I call her "Little Foxy" since I have a giant squishmallow fox named "Mama Foxy, a pillow sized one named "Foxy" and small one named "Baby Foxy" (who likes to chill in the collar of my onesie and try to steal my paci while I'm coloring!), and a Fox onesie sleeper I lovingly call my "Foxy Jammies" .... Anyways... back to Little Foxy... I carry her in my backpack all the time and when I need her, I stick her in my pocket and she's there for me. I can put my hand in my pocket and give her a quick hand hug whenever I need reassurance. Or I can hold her while I practice my deep breathing. She's super soft and gentle.

Love tigers eye. Have a piece in my pocket with other types lol

Wow, good topic. There's so many, but one came right to mind. Call me strange, but I love crystal Black Tourmaline! Not only is it usually black and earthy, solid for grounding and banishment, but it has curved sides!! Wow! It fits in the hand like a rod, and if it's long enough, can easily be used to project too. It can be found in the mountains of Montana and Idaho, or at Gem shows. It's unique!

My doctor said they needed to take me off at one point because my blood pressure was too high( it always has been regardless of age or activities I do) after I said like I can stop soda, lose weight etc etc she said it could kill you and we don't want to treat a symptom caused by an unnecessary medication. I told her I'd rather die than go back to being dysfunctional at my job and with people so they allowed me to stay on and put me on slightly higher BP meds.

@RoseyLittle @NickyMoon @MissNMTX @kimmybunny @Zina @SquirtleSquad @mecwmello @DaddysCosmicBunny This weeks questions from chapters 6-8!! Th8ngs are getting good friends cant wait to see yalls answers to these. We have had alot of participation and I love it!!! Please make sure to spoil these per usual. P.S. I have not heard from a few of you, please remember to check in once a week at least. Post answers here: https://www.ddlgforum.com/topic/64956-nocticadia-question-answers-spoilers/#comment-369768

Here’s a fun little activity for grounding and self care! Creating your own little grounding kit. We always have fun running this in trauma group programming. The ‘why’ behind this activity is because when we are activated or triggered, it is hard for us to think and remember what things help us. So keeping a kit stocked by you in your room or a safe place means you just have to remember to open your box. And partners or loved ones can be told about it too. Plus it’s just fun and we can use glitter and sparkles! 💕 You can get creative and decorate a box, crate or chest of any kind. You could use a shoe box, or craft stores/dollar stores have all kinds of ones to choose from. You can decorate the outside and inside, with decoupage, paint, stickers, gems! Anything that speaks to you. Not feeling creative? That’s okay, there’s lots of pretty boxes out there to choose from that you can just pick up and fill. Then you put in things that are soothing to you like: - your favourite grounding tools (maybe a journal, a list of people you can reach out to, breathing visualization steps, grounding technique cards), - things for your senses (could be your favourite scent candle or essential oils, play doh or slime to squeeze or other sensory toys, a suckable candy or chocolate to put on your tongue, BUBBLES TO BLOW!) - comfort objects (could be grounding photos of loved ones or special memories/places, nostalgic items like shells from a trip, a soft stuffie, a letter you write yourself or someone else has written you) - things that focus your mind (could be a colouring or puzzle book, fidget toys, crochet or knitting, a favourite book to read) These are all just ideas, whatever works for you! This thread can be a space people can post their own kits if they already have them, or want to try making one!

@RoseyLittle @NickyMoon @MissNMTX @kimmybunny @Zina @SquirtleSquad @mecwmello @DaddysCosmicBunny Alright friends I know we arnt doing sprints today because I am much busy today but it is check in time! If you are still with us and want to continue to be included please comment below telling me and also tell me how you feel the pace we are reading at is going. Thank you!!!

I love your amulet! Fuzzy AND Hogwarts - yes please. Guide - okay get ready for some next level cheesiness (but cheese is delicious and you can’t have too much right?) but this community is one of my guides. Everyone’s voices here (like great big hive mind 🤣), the general spirit of the place. I’m able to come here for connection, fun, guidance, witnessing, support.

There’s no words I can add to the group wisdom here which is so beautiful - so I just wanted to take a moment and just let you know what a gladiator you are. And not from a place of toughing it out, we are sometimes our most courageous when we our vulnerable and when we allow ourselves grace and compassion. You are being so brave and kind to yourself. A colleague once showed a spoken word poem about anxiety group by Catalina Ferro (hilariously in our group therapy program) and it always stuck with me even years and years later. The reminder that the crushing driving force behind anxiety is the desire to be okay, to live, to be accepted, to do a good job, to be safe. And the way those who walk with it in their every single day are such warriors. I’ve put it in a spoiler box because it has swear words in it, and dark humour in terms of anxiety, therapy, and other various mental health struggles. So I wanted folks to have trigger warning on that. But it’s also powerful at the end. ♥️

Thank you so much for the answers! Response:

Thank you for the answers friend! Response:

Heyyyy my name is skylynn Davis chubby cute brunette 😇😘🥰💜

High above the spinning world, the stars watched a boy with a heart that kept throwing its own echo around an empty room. He lived in a small seaside town where the waves tried to applaud him into happiness, but he only smiled halfway. He was gentle in the quiet way some souls are, the sort who held kindness like a lantern behind his ribs. At night, he would sit beneath the sky and stare up, whispering a single small wish: “I just want someone to understand me.” The stars leaned closer. Some of them flickered in worry, others hummed in the old language only the night knows. They saw a loneliness that shouldn’t have belonged to someone so soft. On the other side of the planet, where morning and night traded places like bashful dance partners, there lived a girl who felt her own heart pacing circles inside her. She worked, she tried, she showed her bright smile to the world, but by evening that smile folded into something frail. She would lie across her bed, staring up through her window, feeling like she was knocking on a door no one ever opened. She whispered too: “I wish someone would see me.” And the stars, scattered but united, felt it like a tug on their ancient stitching. Two lonely sparks. Two imploring voices. Two hearts glowing the same soft color. If they had hands, they would have nudged continents aside. If they had breath, they would’ve blown the winds into shapes that carried names. But starlight can only guide, never shove. So they watched. And waited. And hoped. Years slid by with the lazy confidence of drifting clouds. The boy grew taller, steadier. The girl grew braver, brighter. They stumbled through their own storms, learned the type of strength that comes from patching yourself up with trembling fingers. And every night, no matter where life pulled them, they still whispered to the sky in that small, yearning way. The stars listened as faithfully as guardians. Then, one evening, the sky stretched across the world like a great knitted shawl, stitching time zones together. A cluster of stars shimmered with a peculiar excitement. A cosmic bell rang in the darkness. The boy, now older, wandered into a new café in a city far from his seaside home. He was tired, thoughtful, simply following a tug in his chest he couldn’t explain. The girl, now steadier in her own skin, stepped into the same café because something in the air called her in, as if the night itself took her by the hand. They reached for the same menu. Fingers brushed. Eyes lifted. Worlds collided in a quiet, aching hush. The stars nearly burst with their own glow. Here they were. Two lonely lights finally noticing the glow in each other. And as the pair sat together, conversation blooming between them like shy spring flowers, the stars whispered across the velvet dark: We did it. At last, they found their way. And from that night forward, every time the stars shone down on them, the glitter looked a little brighter, as if celebrating two souls who had finally wandered into each other’s orbit, exactly as they were always meant to. After all stars do see everything.

I'm not the best book club member. The pace is difficult for me, but I'm trying! Reading other books in between new chapter assignments here.

We'll be starting an hour earlier this week, in four hours.

I like taking random snapshots on walks or even when cooking, then uploading them to my frame from nixplay.com. It sits on my nightstand and loops those little everyday pics so they don’t get lost in my phone gallery. Makes things feel more cozy and personal, especially on tougher days.

Thank you for this! It is a great idea! I have been struggling with my trauma stuff for the past 6 - 8 weeks a lot, so I kinda backed off posting. I have hit outpatient therapy hard! Even adjusted my meds to help me sleep again, coz that was not happening at all! Work has been soooooo overwhelming and I just felt lost in myself! I go in patches where life is manageable, then it's not. I think this in normal, but maybe it isn't. I don't really believe in normal anymore. I believe in best for me. I do what I need to feel supported, loved and encouraged to be healthy and safe. As long as that is where I am mentally, emotionally, and physically, then I am good. I know way too much information about trauma and what to do to help children and families recover. I go to scary trainings where they talk about kids being hurt, adults being hurt and how to report. I even have to report people sometimes. I watch staff become overwhelmed at the homelessness of children in our classroom and the apathy of other staff who have seen it for too many years. I fear becoming numb but then become overwhelmed when my voice falls on deaf ears and am reminded of my childhood and how few people were there for me. If only ... statements run through my head at record breaking speeds and I simply wanna cry at the injustice of it all. Then I pause and realize, I am that statistic and I should be failing, but I'm not. I am that child I am advocating for in the classroom. I am advocating for myself and what I see a need for in my community. I am thankful for the trauma I endured and the pain that I remember daily because it makes me a better person, a better teacher and better at being aware of those around me. I believe I survived my childhood, and early adulthood so that I can advocate for others. My pain was intended to harm me, but I refuse to allow it to hurt me anymore! I will advocate for those who are hurting around me! I know the resources available in my community. I know how to access help and be a beacon of light for them. I want nothing more than to save the world, but instead I can help one child, one family at a time. I know what it means to have nothing, to be nothing and to be used by those who are meant to protect me. Now it is my turn to reach out my hand and help those who don't know better, to be better. I was the child who struggled, now I have the opportunity to help children who struggle. I was the parent with children who struggled, now I have the opportunity to help these parents. I am a teacher who gets the privilege of learning how to support families, educators, and communities in grad school so I can further advocate for our program and bring about real change. Seeing how my trauma can benefit others means the world to me. It makes me feel empowered and free from the chains of my past. One other resource I would share is the NAMI website. Lots of great information about mental illness and local groups that support people in their communities. There are some places where they have regular support meetings for people who struggle and for their families. https://www.nami.org/