Living with ADHD can be difficult at the best of times. But add in PMS, and the results can be, let’s say, extremely interesting. Here’s how to help mitigate the effects when PMS and ADHD collide…
What’s ADHD again?
ADHD, or Attention-deficit/Hyperactivity Disorder is the name given to a combination of issues that impact your focus and attention. They can include impulsive behavior, restlessness, hyperactivity, and difficulty paying attention or concentrating, which, in severe cases can have a huge effect on your work and social life.
Although ADHD is generally diagnosed when you’re young, it can and often does persist into adulthood. As you might imagine, diagnosing ADHD can be tricky, as the symptoms can be varied and individual to you. They include but are in no way limited to:
- Disorganization
- Trouble multitasking
- Poor planning
- Impulsiveness
- Restlessness
- Poor time management
- Difficulty handling frustration
- Difficulty seeing a task through to completion
Now, if you recognize any of these issues, please have a chat with your doctor. Not that we haven’t all felt those things occasionally, 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 a couple of ways. They generally consist of medication in combination with counseling, alongside putting coping strategies in place to help manage your symptoms.
What happens when PMS and ADHD collide?
Well, the results of a direct PMS and ADHD collision can be, and often are, individual to you. But it can mean a worsening of hyperactivity, impulsive behavior, and disorganization. And that’s on top of the usual PMS symptoms, including mood swings, irritability, and anxiety.
How will I know PMS and ADHD are about to meet?
Tracking your cycle and symptoms with the Hormona app can help you know when your PMS days are likely to hit. We’ll provide you with symptom predictions and cycle-specific nutrition tips, among many other amazing features to help manage as well!
Monitoring your cycle stages and symptoms means you’ll always be prepared for whatever PMS and ADHD are about to throw at you.
So how can I manage PMS and ADHD?
First and foremost, acknowledge that your attention and focus may be reduced during this time in your cycle, and make sure you prepare beforehand. Here are a few tips that could help you through when PMS and ADHD collide. They won’t all 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 everyday life. It can help you identify and change unhelpful or negative thoughts and feelings through analysis of your feelings and behavior in the present, alongside the implementation of practical strategies to support you on a daily basis.
Adjust you medication
There is some evidence that adjusting your ADHD medication during your cycle can help reduce the impact of PMS on your ADHD symptoms. So it might be worth a chat with your healthcare team to see if that’s a strategy that might work for you.
Add 10 mins to every task
Organizing your time is key. And one of the best ways to do that is by overestimating how long a task will take you. That does two very useful things. It reduces the pressure to complete that task, and it helps you think realistically about how long tasks will take. You’ll be surprised by how freeing that is.
Get yourself a planner
Whether that’s a trad pen and paper calendar or an app, make sure you’re keeping 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 more likely and can plan accordingly.
Use a watch
Or the clock on your laptop/tablet, rather than checking your phone when you need to know the time. It’ll reduce the temptation to check your socials and the like, and help keep you focussed.
Have a daily routine
Keeping to a schedule, for instance, having breakfast at the same time every day, or designating the same half an hour every day for admin, can help you stay on track.
Make lists
Note 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’ll never miss a task.
One task at a time
Although you’re great at multi-tasking, it does tend to split your focus. So make sure you finish one task before starting another to keep your attention 100% on what’s in front of you.
15-minute increments
Breaking down larger tasks into small chunks can help you get started on big projects that may feel overwhelming.
Manage your money
Set yourself reminders or notifications 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 keep managing your money as stress-free as possible.
Remove distractions while driving
If you’re a driver, this one is super important. Please make sure you turn off all the notifications on your phone, tablet, iPad, or any other devices you’ve got with you to reduce distractions when you’re on the road.
Now, we get that this all sounds like a lot. But please do give some of them a try, because you might just find something that really helps. Used in combination counseling and with any meds you’re taking, structure and good habits can help improve how well your body handles your symptoms and cycle changes
What else can I do for PMS and ADHD?
Of course, getting enough sleep, staying hydrated, moving around a little more, and trying the cycle-specific recipes on the Hormina app to support your hormones will improve your overall wellbeing too.
PMS and ADHD: TLDR
So, when it comes to PMS and ADHD, preparation is key. Get to know your cycle, track your symptoms, and plan for those PMS days. And it’s well worth talking to your doctor about adjusting any medication you’re taking around that point in your cycle.
Forewarned is forearmed 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 might take a little trial and error, but once you get there, we promise it’ll be worth the work.
