Have you ever felt overwhelmed, disorganized or distracted at work? For most women, these feelings are a common yet passing part of the job, but for those living with attention deficit hyperactivity disorder (ADHD), these feelings can significantly impact work, home and relationships.
When ADHD goes untreated, women may find themselves dealing with missed time at work and feelings of underachievement and frustration. They may also feel overwhelmed by balancing busy careers with responsibilities outside of work, including caring for family, maintaining a household or having a social life. Often, women blame themselves when they feel they can’t meet the demands of their work and home lives rather than recognizing that certain issues may be related to ADHD.
Dr. Tim Bilkey, psychiatrist, adult ADHD specialist, and well-known author, says that an important first step towards effectively managing ADHD is to visit a doctor and get a proper diagnosis. There are also a number of tips that women can use to manage the condition in the workplace, including:
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Declutter your desk and your mind. A quiet, organized space can help minimize distractions. Consider requesting a desk in a low-traffic area of the office or even moving temporarily to a meeting room or other private space. You can also mask any sounds with headphones or a white noise machine. If your job permits, arrange to work at home for part of your workweek or take advantage of flexible hours.
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Stay calm and carry on. To manage symptoms of hyperactivity, take small walking breaks, even just to get a glass of water or chat with a colleague. Switching up locations or working at a desk where you can stand can also be helpful.
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Structure is the building block of success. To overcome organizational barriers, work with your supervisor or team leader to prioritize assignments and break down big projects into daily tasks. Implement reminder systems for paperwork due on a daily, weekly or monthly basis to ensure deadlines are met.
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Fight forgetfulness. Tap into the many resources available to assist you in remembering key dates or information. Request written communication from your colleagues and try day planners to track projects and assignments.
If you’re concerned about symptoms that you think could be related to ADHD, visit www.coulditbeadhd.ca to try a self-assessment, then print it off and take it to your doctor. The good news is that once diagnosed, care and medication can help to effectively manage the condition.
Dr. Tim Bilkey is a psychiatrist specializing in adult ADHD since 1996, co-author of FAST MINDS: How to Thrive if You Have ADHD (Or Think You Might), and creator and producer of a peer-reviewed documentary addressing ADHD in females, titled Her FAST MIND: An In Depth Look at ADHD at it Affects Women.
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