How to take care of your Mental Health when you have ADHD

ADHD can often be accompanied by depression and anxiety.

I have struggled with depression for as long as I can remember. In college though, it got really bad and I started seeing a therapist and got a medical diagnosis for it.

I highly recommend getting professional help in addition to these self care tips. 

Here are some of my tips on mental health self-care when you have ADHD.

  1. Set time locks on your phone to avoid comparison spirals and get some sleep.
    1. It’s easy to keep scrolling on TikTok and Instagram and compare yourself to people who seem to be having more fun, be more successful, or have more friends. Cutting down on comparing yourself will help you to focus on taking care  of yourself.
    2. My phone locks my social media apps from 11 pm until 10 am each morning. I’ve found that I’ve stopped comparing myself to others as much. This also helps me fall asleep earlier and get the rest I need to be functional the next day.
  2. Exercise for at least 15 minutes.
    1. Go for a walk outside, put on a Just Dance Youtube video, stretch, etc. The movement will get your heart rate up and improve your mood.
    2. When I’m down, I’ll sometimes go for a run, ride the stationary bike for a bit, or lift weights. Going for a walk is what I do the most often though, because it requires the least amount of energy, I don’t have to change clothes for it, and I can focus on breathing and clearing my mind.
  3. Focus on what you can control.
    1. ADHD can make you fixate on things out of your control, like the past or the future. This can worsen your anxiety or depression.
    2. When your mental health is not in the best place, your to-do list seems miles long. You might have to do the dishes, do laundry, study for a test, have a huge homework assignment, shower….
    3. Focus on one thing at a time that’s within your power. Make a list of the things you need to do (only spend five minutes max on this so it doesn’t get too long) and start with the most pressing matters. Put everything else out of your mind as best you can, you’ll get to the rest in time.
  4. Set short term goals and reward yourself when you reach them.
    1. It’s easy to think “I’ll celebrate when the semester is over,” or “I’ll reward myself with a night out when I save $10,000.”
    2. While these are good goals, they are huge and daunting and can make you feel down on yourself. Set small rewards for yourself along the way as encouragement. This can mean going to the movies or getting yourself a treat when you finish a big exam. You can schedule an at home spa day when you save $1000 and something else fun at $2000.
    3. The small rewards along the way make the end goal not seem too far away.
  5. Reach out to people who can help you feel better.
    1. Call or text a friend. If that feels like too much, send them a TikTok or an Instagram Reel and a message that says “Thought you might like this,” or something like that.
    2. Schedule an appointment with your primary care doctor or a therapist so you can get a professional opinion and they can point you in the direction of more options
    3. Text or call a hotline: you can text 988 for the Suicide and Crisis hotline or call 1-800-662-4357 for the SAMHSA National Helpline

I hope these tips help you with mental health self-care. Please remember that you are never alone and to reach out for help when you need it.

Cover photo by @haley.mcgeephotos on Instagram

Note: The information on this blog is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.
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