Understanding ADHD in Adults and How to Cope with It
Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder indicated by a pattern of negative, defiant, and hostile behavior toward people who are in authority. This mental disorder manifests itself through a persistent pattern of inattention and/or hyperactivity and impulsivity. Although ADHD is primarily associated with children and teens, adults have it too. In fact, oftentimes it happens that a person is diagnosed with ADHD in adulthood. Unfortunately, ADHD in adults is poorly understood. This post explores this important subject and shows how to cope with ADHD in adulthood.
Table of Contents
Understanding ADHD in Adults and How to Cope with It
Why wasn’t I diagnosed with ADHD earlier?
Prevalence of ADHD in Adults
One report showed that in 2023, around 15.5 million U.S. adults had an ADHD diagnosis. About one-half of adults with ADHD received their diagnosis in adulthood. The same report suggests that, on a global level, 2–5% of adults experience symptoms of ADHD, such as hyperactivity, impulsivity, and inattention.
The National Institute of Mental Health reports that the overall prevalence of current ADHD in U.S. adults is 4.4%. Additionally, ADHD was more prevalent in men (5.4%) than in women (3.2%). The estimated lifetime prevalence of ADHD in U.S. adults aged 18 to 44 was 8.1%.
It is useful to mention that data on the diagnosis and treatment of ADHD in adults is still limited. With growing awareness of ADHD in adulthood, we can expect that to change.
Symptoms of Adult ADHD
Everyone experiences ADHD differently in terms of severity and specific symptoms. A person with ADHD may experience a wide range of symptoms, which fall into these categories:
Inattention: Disorganization, difficulty focusing on one task, struggling to pay attention, frequent forgetfulness, a tendency to make careless mistakes, and being easily distracted.
Hyperactivity: Restlessness or excessive activity, difficulty engaging in quiet activities or remaining seated, interrupting conversations or talking excessively, and struggles with patience.
Impulsivity: Trouble with self-control and acting without thinking it through.
Adults with ADHD tend to have a history of poor academic performance, work problems, or unhealthy relationships. They may find it difficult to stick to a job, keep appointments, or complete large projects.
Based on their specific set of symptoms, a person is diagnosed with one of three types of ADHD: inattentive, hyperactive-impulsive, or combined.
Why Wasn’t I Diagnosed with ADHD Earlier?
If you or someone you know has been diagnosed with ADHD in adulthood, it’s easy to wonder why it didn’t happen earlier. There are several potential explanations for why a person may not have received an ADHD diagnosis in childhood or adolescence. One of the biggest reasons is that parents or teachers may not have recognized the signs of this disorder.
Sometimes, a child or teenager’s supportive environment helps them thrive despite having symptoms of ADHD. Another possibility is that a person had a milder form of ADHD, so the symptoms were relatively easy to manage.
It’s also useful to mention that symptoms of ADHD in adults can sometimes be mistaken for those of other conditions, such as anxiety or mood disorders. As a result, receiving the correct diagnosis in adulthood can be more difficult.
How Is ADHD Diagnosed in Adulthood?
The process of diagnosing ADHD in adulthood isn’t the same as diagnosing the condition in children. For an adult to be diagnosed with ADHD, they must have shown symptoms before the age of 12.
Adolescents over 16 and adults must show five symptoms of inattention or hyperactivity/impulsivity to meet the criteria for an ADHD diagnosis. In contrast, children must exhibit six symptoms.
Diagnosing ADHD in adulthood is quite complex, primarily because the process relies on past reports of behavior. A mental health professional may need to consult people who know you well such as parents, friends, or family members to learn about your behavior in various situations during childhood.
As mentioned earlier, symptoms of adult ADHD can sometimes be confused with those of anxiety or mood disorders, making the diagnostic process more challenging.
Coping with ADHD as an Adult
Whether you were diagnosed with ADHD in childhood or later in life, it’s important to remember that you can manage this condition and thrive. Here are some of the most effective coping strategies to try:
Manage time: Since inattention is a major aspect of ADHD, managing time effectively is essential. Use a planner to schedule tasks and appointments, set alarms to transition between tasks, and allocate specific time slots to minimize distractions.
Improve organizational skills: Keep your workspace and living area clean, use visual reminders like sticky notes or color-coded lists to reinforce priorities, use apps to automate tasks such as paying bills, and break large tasks into smaller steps.
Manage stress: Reducing stress can help you cope with ADHD more effectively. Good stress relief strategies include regular exercise, adequate sleep, a well-balanced diet, and practicing mindfulness.
Tackle impulsivity: Before making decisions or reacting impulsively, take a brief pause. It’s also helpful to have a trusted friend, partner, or mentor act as an accountability partner to talk through major decisions. Avoiding known triggers can also help reduce impulsive behavior.
Try white noise: Background music or white noise at a low volume can improve focus and increase productivity.
Practice self-compassion: Don’t be too hard on yourself. Accept that mistakes happen, and focus on growth instead of self-criticism.
Strengthen relationships: Apologize when impulsivity negatively affects others and work to rebuild trust. Family or couples therapy can help strengthen these relationships and address the unique challenges of adult ADHD.
Conclusion
Many adults have ADHD, and whether the diagnosis came in childhood or adulthood, one thing is certain, it’s entirely possible to thrive in all aspects of life. Living with ADHD isn’t the end of the road, nor does it mean you can’t achieve your goals. Although it presents challenges, ADHD can be managed successfully with healthy coping strategies and support.
References
https://www.cdc.gov/mmwr/volumes/73/wr/mm7340a1.htm
https://www.nimh.nih.gov/health/statistics/attention-deficit-hyperactivity-disorder-adhd
