How to Manage Anxiety, CPTSD, and ADHD in Today’s Crazy World

Most people today have hectic schedules filled with work, errands, family, friends, and various other commitments vying for their attention. Life can feel chaotic, and dealing with anxiety, CPTSD, or ADHD can make it even more overwhelming. But all hope is not lost! Here we’re going to explore some ideas to help you keep all of the important balls you’re juggling in the air (because hint hint – not everything needs to be handled at this moment).

Tools to Keep Your Balls in the Air

1 – Be okay with not doing everything:

            According to social media we’re supposed to be perfect – right? The perfect appearance, job, vacations, etc. However, as much as social media tries to convince us that we should be like the Stepford Wives, it’s not realistic. So, what can we get rid of? If you have to keep necessary tasks that don’t always bring you joy, what can you delegate to others? For instance, can you split cooking chores with your partner or roommate? If you can’t split it with others what about relieving some of the pressure by utilizing outside resources? Such as utilizing meal kits or even putting orders in for pickup at the grocery store. Take time to look at what you can take off your plate.

2 – Take mindfulness with you throughout your day

            We hear to do mindfulness exercises and often think about sitting in a calm environment thinking of nothing but that’s not realistic for a lot of us. (Honestly it can create even more stress and anxiety for a lot of people!) So, look at your life and try to find times when you can be fully present. Maybe in the shower, instead of dazing out, try to be fully aware of the water hitting your back, the sounds, and the scents. If that’s too much, consider stepping outside and feeling the sun on your face for five deep breaths. It doesn't take much but these tiny breaks can be helpful to recenter yourself throughout the day.

3 – Try to put yourself on a schedule

            I know schedules can feel like the enemy for those with ADHD and might even heighten anxiety for those already dealing with it. However, knowing what your day holds can bring peace of mind. You don’t need to start with having everything laid out but start with blocks of time for tasks to be completed. Use Google or Alexa to set alarms for you to help you stay on this track such as reminders to get ready for bed or get out the door. Reducing time blindness and the stress of getting things done without a plan can help calm your mind.

4 – No is a full sentence

            A lot of people who struggle with anxiety, PTSD, and/or ADHD can struggle with saying no to others. Taking back your power to say 'no' without offering an explanation is a powerful tool. Remember you don’t owe anyone your time. Even your partner, boss, or kids need to understand that you can’t take care of their needs until your mask is firmly on (think of the airplane analogy – when those masks go down you put it on yourself before others). So put your mask on and then when you’re able to breathe then you can say yes and help them out.

Need Additional Help?

Ok so you’ve tried everything that we’ve talked about but you’re still struggling. In fact, you may feel like your anxiety/trauma/ADHD are running the show. okay then maybe it’s time to reach out to a therapist, prescriber, or even a life coach (to help you figure out how to prioritize not for therapy).

Not everyone needs or is ready for professional help, so you need to determine if you’ve truly tried everything. If you’re still struggling, or if you know you need outside support, then it’s time to reach out. It doesn't mean you’re weak or a failure but just that you’re strong enough to recognize that you can’t do it all on your own at the moment.

 

Conclusion

Wow, that’s a lot! I could probably write a book on this, but for now, these basics should help you find some relief. Remember you’re not meant to be perfect and anyone who shows the world something different is full of shit. Be your best friend! If you saw your best friend doing this, how would you support them? You got this!

And as always if you’re in a state I practice in feel free to reach out and we can do a consultation to see if I’m a good fit for you. If you’re not in a state I work in drop me an email with the state you are in, what you’re wanting to work on, and anything else important (such as insurance or private pay) and then I’ll reach out to some of my networks to see if I can support you with finding someone who has an opening. I’m here to help so reach out!