ADHD information and support services

• Rejection sensitivity ‘dysphoria’ (RSD). This is when people are extremely sensitive to criticism, rejection or the sense that they have fallen below their own expectations of themselves.
• Starting many new tasks before finishing old ones.
• Doing just one thing and ignoring every other important task (hyper-focusing).
• Frequently losing things (e.g. phone, keys) and forgetting appointments.
• Drifting off in conversation, unable to focus.
• Being unable to stay sitting when, for example, in a cinema.
• People with ADHD often also have problems with being impulsive (doing and saying things without thinking them through) or with controlling their temper; they often feel trapped and guilty about these things, feeling like it is not what they are really like inside.

The exact cause of ADHD is unknown, but the condition has been shown to run in families. Parents of children with ADHD may wonder whether they themselves have it, because they notice many things about their behaviour which are similar. Research has also identified a number of possible differences in the brains of people with ADHD when compared with those without the condition.

Other factors that may have a role in ADHD include:

• being born prematurely (before the 37th week of pregnancy)
• having a low birth weight
• smoking or alcohol or drug abuse during pregnancy

If you feel that you have ADHD traits that are affecting your daily life please visit your GP or ask a professional involved in your care to refer you for diagnosis.

If you have been diagnosed with a learning disability, please speak to your GP as we will not be able to provide an assessment.

If you are under 18 please ask your GP to make a referral to  Kent Children and Young People's Mental Health Service CYPMHS | NELFT NHS Foundation Trust.

If you have ADHD you can help yourself by:

• Getting a good night’s sleep by going to bed at the same time and waking at the same time every day. It may be helpful to have white noise in the background to calm your mind, or listen to music or an audiobook if you find it difficult to ‘switch off’ without some sensory input.
• Limiting drinks with caffeine to the daytime only..
• Breaking down tasks or work into small chunks or steps.
• Creating routines in your daily life. If structure works for you – use it.
• Focus on the positives in your life, not the negatives.
• Finding ways to help you relax, such as listening to music or learning breathing exercises for stress.
• Contacting or joining a local or national support group – these organisations can put you in touch with other people in a similar situation, and can be a good source of support, information and advice.
• If you have a job, speak to your employer, and discuss anything they can do to help you work better.
• If you find it hard to stay organised, then make lists, keep diaries, stick up reminders and set aside some time to plan what you need to do.
• If you are at college or university, ask what adjustments can be made to support you, such as extra time to complete exams and coursework.

ADHD Aware - support for Adult ADD, ADHD is a charity over 12 members and is free to join.

If you have ADHD you can help yourself by:

• Getting a good night’s sleep by going to bed at the same time and waking at the same time every day. It may be helpful to have white noise in the background to calm your mind, or listen to music or an audiobook if you find it difficult to ‘switch off’ without some sensory input.
• Exercising and eating a balanced diet. It is good for everyone but is really beneficial people with ADHD.
• Limiting drinks containing caffeine to the day.
• Breaking down tasks or work in small chunks or steps.
• Focusing on the positives in your life, not the negatives.
• Finding ways to help you relax, such as listening to music or learning breathing exercises for stress.
• Contacting or joining a local or national support group – these organisations can put you in touch with other people in a similar situation, and can be a good source of support, information and advice.

• If it helps, try to create routines in your daily life. If structure works for you – use it.
• If you find it hard to stay organised, then make lists, keep diaries, stick up reminders and set aside some time to plan what you need to do.
• If you have a job, speak to your employer, and discuss anything they can do to help you work better.
• If you are at college or university, ask about what adjustments can be made to support you, such as extra time to complete exams and coursework.

ADHD Aware - support for Adult ADD, ADHD is a charity over 12 members and is free to join.

Do not worry, you can still be referred to other support services if you have other needs such as communication, social and emotional understanding and behaviour.

You may be directed to Livewellkent services, therapy and counselling, information services or Kent County Council Adult Social Care.