Thread #1: ADHD and stress response: how our brain works and what could we do about it.
We all know that stress and ADHD are very tied, but how much? What's the link? How does that affect us? What can we do about it, specially during these times? Let's dive in 1/n
We all know that stress and ADHD are very tied, but how much? What's the link? How does that affect us? What can we do about it, specially during these times? Let's dive in 1/n
The ADHD brain is similar to a chronically stressed brain. We live in a constantly heightened state. What's the consequence? On the one hand, the more stressed we are, the worst our symptoms are. But since it's a chronic state, our acute hormonal stress response is blunted 2/n
That means that our bodies don't always produce cortisol peaks when we are stressed (it's individual). High cortisol messes with the hippocampus and worsens its function. Guess what: our hippocampus is already chronically affected by ADHD. We know the drill already 3/n
Despite this, the subjective stress of ADHD brains under acute stress is higher than in NT people. This means that, even if our bodies don't react the same way hormonally, our brains can be more affected by it. This is worsened by other factors, such as routine loss 4/n
Another feature of ADHD brains is that our baseline brain activity resembles more a sleeping brain. With special interests, but also when an emergency happens, we activate: Hyperfocus (NF). How this happens and its relation to cortisol and brain activity hasn't been studied 5/n
Many ADHDers work at fields that require crisis management, where our time blindness and lack of planning don't matter. We're good at taking leadership in stressful situations when when other people tend to get blocked. This can be useful in the global crisis we're facing 6/n
Where does this leave us? One the one hand, we're more sensitive to dysregulating during stressful periods. This can be hard to overcome. But if we manage to regulate it, we have 2 advantages:
1) Our hormonal system isn't working against us.
2) We can HF and activate 7/n
1) Our hormonal system isn't working against us.
2) We can HF and activate 7/n
ADHD brains and behavioral interventions: Things such as sports, meditation and routines regulate neurotransmitters. Where's the catch? Starting those, specially under stressful situations, is really hard. But if we manage to do so, we can function and respond better than NTs 8/n
Consider one thing: having ADHD often means lack of control, and we usually hate that feeling. Now that the whole world is chaos, this might cause even more distress. Try and focus on your routine: that's something you can control. The only thing you can control right now 9/n
How do we do this? As everything ADHD, it's better to start slow. I suggest writing down a routine, have it around you at all times. It's something I've never done and it's working wonders. There are many systems, try figure out your own! 10/n
You might have difficulties starting it. If you can't star on your own, reach out for someone to help. My DMs are open for anyone that wants support, you can also reach out in accountability sections of ADHD discord servers and support each other. First goal: start a routine 11/n
From there, you can start adding up. Daily exercise and meditation help a lot (that's a sentence I never ever thought I'd say, never been my jam). There are many creative ways to do so at home. Find out what works for you, try stuff out, do it in pairs or groups 12/n
Keep working from there, perfection might never arrive, but try getting to somewhere where your distress is lessened and you're more functional. Daily and weekly goals, everything that helps. The more you do, the better you feel, the more you can do. It's a positive loop 13/n
This is just a suggestion, we're all different. If there's something that has worked for you before, try it out again, slowly, with help. Try asking around, see what other ADHDers found useful. You can answer to this tweet with your own suggestions 14/n
We're living a crisis where NTs are dysregulated and have trouble responding. If we manage to regulate our baseline ADHD brain, we're great assets. No cortisol peaks to right, emergency situation making our functionality and Executive Functioning (EF) better 15/n
Another little detail I forgot (linear narrative, overrated): Try avoiding stressors. I limit my daily bad news to the minimum (less than 1 hour), I limit conversations about the crisis. I try and balance productive stuff mixed with entertainment, focus on my routine 16/n
I never thought I'd live the day where I was the most functional member of both my family and workplace. I tried sharing the basics of ADHD and stress response and tips to manage it. I just hope someone finds this helpful. I'm here, for anyone that needs it 17/17
