Additional Support and Treatment Options
In addition to behavioral treatment and medication, many other resources can help you manage ADHD and succeed in daily life and school.
School-Based Options and Support
Children and adolescents with ADHD are entitled to specific services in school under federal and state laws. Applying for these additional services can be confusing, but support is available. Here is a link to the AACAP website for information about individual rights regarding school services for minors with special needs: AACAP.
Some basic information include:
Individualized Education Program (IEP): This program focuses on educational support and services tailored to the needs of a student with ADHD. It and can include occupational therapy, physical therapy, speech and language therapy, and provision of a classroom aide.
Section 504 plan: This plan provides free support to remove barriers that could hinder a student with disability. It can include reasonable accommodations like untimed tests, seating at front of the class, modified homework, and unrestricted time bathroom access. Unlike an IEP, it does not include specific education services or specialized instruction.
Modifications in Class or at Home
- Sit in front of class to limit distractions.
- Set up a distraction-free workspace at home.
- Turn off phone when doing homework.
- Use organizational tools such as calendars, to track assignment and due dates.
- Take regular activity breaks.
- Consider a one-on-one tutor or homework to stay organized and structured.
Psychoeducation
- Educate yourself about ADHD and seek information to help navigate middle and high school.
- Inform those around you (parents, teachers/school staff) about ADHD. Understanding your symptoms can help them support you and be more understanding.
Healthy Lifestyle
- Develop healthy eating habits (eat fruits, vegetables, whole grains, and limited sugar and sweets).
- Engage in regular physical activity.
- Limit daily screen time.
- Ensure you get enough sleep and maintain regular sleeping habits.
Organization Apps
Consider using apps on your laptop or phone to manage your time, activities, and tasks:
Friendships/Relationships
- Be open about your struggles and talk about your challenges with someone you trust. Friends can support you better if they know what’s going on.
- Participate in extracurricular activities to connect with others and stay active. Choose activities that interest you and are rewarding.
Calming Strategies
Adolescence can be tough, especially with ADHD. These additional strategies can help during challenging moments:
- 7/11 Breathing: Inhale in for 7 seconds and exhale for 11 seconds. Repeat 12-15 times. This technique is used for anxiety and in high-pressure professions like athletes or police officers.
- 5-4-3-2-1 Technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste.
- Drawing: Drawing or coloring can help focus your mind and keep your hands busy.
- Yoga and Meditation: Practice short (5 minutes) or longer yoga sessions. Various free yoga classes are available. Try meditation apps like headspace or Smiling Mind.
- Progressive Muscle Relaxation (Jacobson): This technique involves tensing and relaxing major muscle groups, starting at the head and moving to the feet. It takes about 10-15mins. Online instructions are available, such as those provided by a UK hospital (link).
Keep in Mind
- You don’t have to be perfect! It’s normal to have good and bad days.
- Progress might be slow, and you might feel like taking baby steps toward improvement. That’s okay – continuous effort is the key.
- ADHD is not your fault. You haven’t done anything to cause it.