Meet the Coaches

Amanda Chocko, Nutritional Therapy Practitioner & Sleep Coach
Amanda supports patients with practical strategies for better rest and healthier sleep habits, helping improve energy and focus.

Valerie Snyder, LVN, NHW-BC – Executive Function Coach
Valerie helps patients overcome overwhelm with tools for task management, organization, and building momentum.

Monday, Oct 20, 2025 5PM EST

*This event is for informational purposes only and is not medical advice. Always seek professional guidance for diagnosis, treatment, or medication decisions.

College is a time of significant transition and growth. Increased academic pressures, adjusting to living away from home, and navigating a new social scene can all impact student mental health.

In a 2023 survey of more than 90,000 students across 133 U.S. campuses, 44% reported symptoms of depression, while 37% said they experienced anxiety. 

With today’s college students being increasingly open to seeking treatment for mental health, it’s helpful to remind staff what they can do to meet them halfway when it comes to support.

Common college stressors

College students — especially those just starting out — navigate many day-to-day challenges that could cause stress.

“College is a huge transition. For many, it is their first time living away from parents. The simple fact that it is such a big transition can bring up adjustment issues, anxiety, depression, etc.,” says Amy Marschall, Psy.D. “Additionally, college age (18-22) is an age where some mental health issues tend to emerge, such as mood or psychotic disorders, so it is possible that these symptoms will arise at this time, leading to asking for support.” 

Academic pressure – Balancing multiple classes, long reading lists, essays, labs, and group projects can feel like a full-time job (because it is). Add in the pressure to maintain a high GPA, qualify for scholarships, or get into grad school, and it’s easy for students to feel like they’re always playing catch-up. 

Finding a tribe – College can be equal parts exhilarating and isolating. Students sometimes struggle to make new friends, deal with less-than-ideal living situations, and experience bouts of homesickness. All of these can weigh heavily on their mental health.

Social media – Students are constantly encountering the curated social feeds of their peers and comparing it to their own lives. “Other people’s social media presence is often airbrushed and perfected, and we run the risk of comparing their “director’s cut” to our own behind-the-scenes footage,” says Marschall.

Uncertainty about the future – “What am I doing with my life?” is a question that most students ask themselves at some point. Career doubts, impending changes, or fear of the “real world” after graduation can all lead to anxiety and self-doubt.

Signs students might need support

Feeling stressed or down at points during college is inevitable, but when students start to exhibit signs that those feelings are becoming constant and interfering with daily life, it warrants closer attention. Here are some common symptoms that a student may be struggling.

Negative feelings – Sadness, anxiety, numbness, anger, and frustration — if someone feels any of those emotions consistently, it may be time to take a closer look.

Irregular sleeping – It’s not uncommon for college students to have a complicated relationship with sleep, but regularly sleeping too much (say, more than 10 hours a night) or too little can be signs of depression.

Changes in appetite – Skipping meals or eating for comfort can be signs of deeper issues that warrant paying attention to. 

Disinterest in activities – Opportunities for socialization abound in college and are an integral part of the experience (not to mention a great way to relieve stress). If a student becomes disinterested in pursuing them, that could signal deeper issues.

Where students seek help

The good news is that students have plenty of easily accessible resources to support their mental health.

On-campus resources – Colleges and universities have student health and wellness centers that offer free or low-cost counseling and mental health services. It’s crucial to make sure these resources are visible and easily accessible for students.

Peer support programs – Some students may feel more comfortable seeking support amongst their peers. Supporting those programs and encouraging participation in them lets students know they have another resource at their disposal.

Professors and advisors – Professors and advisors can be some of the first to notice an issue with a student. They may also be people who students feel comfortable confiding in. It’s important for them to be prepared and know where to direct students who may be in need of support.

Online mental health support – While it ultimately comes down to personal preference, today’s college students are open to trying telehealth options for mental health (and there are more resources available than ever before). 

Make space for mental health 

While mid-day naps and weekends relaxing with friends are a major part of the college experience, they aren’t a full substitute for mental health support. Encouraging wellness and self-care in college students only goes so far — it’s important to establish and foster support resources within the college system. 

“To be fully honest, I don’t like the emphasis on ‘embracing self-care’ to address mental health because a lot of stressors that negatively impact mental health are embedded in systemic issues,” says Marschall. “It puts responsibility for mental health struggles on individuals who are often in impossible situations to actually enact the strategies. It means we don’t have to look at how much work we are putting on these students and instead making it their fault that they cannot keep up with unrealistic expectations. We need to actually change the systems so that people can actually effectively enact self-care rather than blaming them for not having space to care for themselves in a world that is not designed for it.”

Sources:

The Mental Health Crisis on College Campuses

What Are the Warning Signs of Depression in College Students?

Survey: Students Turn to Loved Ones, Social Media First for Mental Health Help

Peer Support: A Student-Led Approach to Mental Wellbeing

Clinically reviewed by Amy Marschall, PsyD. Dr Marschall has been a licensed psychologist since 2016 and currently owns a private practice, RMH-Therapy, where she provides therapy primarily to children and adolescents and does psychological evaluations and also provides ADHD assessments through ADHD Online.

Just like beginning a school year or heading off to college, starting a new job brings a mix of excitement and uncertainty. It can be a blur of onboarding, training, meetings, new names and faces — an adjustment for anyone, especially those living with ADHD.

Part of those new-job jitters can involve when or if to disclose your ADHD diagnosis to your new manager. Predictably, the answer is complicated and personal.

As “the new person,” it’s natural to overanalyze every decision or interaction. There’s no one-size-fits-all answer when it comes to informing your new employer about your ADHD diagnosis, but asking the right questions early can help you make the call that’s best for you and your future success in a new role.

Why disclose your diagnosis

Access to accommodations is a common motivation to disclosing an ADHD diagnosis. ADHD is protected under the Americans with Disabilities Act (ADA), which means you may be entitled to workplace accommodations if you formally disclose.

Accommodations are considered any workplace adjustments that can help aid performance. They can range from flex time and telecommuting to noise-canceling headphones or access to an enclosed workspace. However, an ADHD diagnosis alone doesn’t entitle an employee to accommodations:

• The diagnosis must be documented in writing and must show that ADHD “substantially limits a major life activity” (such as a job).
• The accommodations shouldn’t place an undue hardship on the business.
• You must show that you are otherwise qualified to perform the job.
• The company must have at least 15 employees.

Another reason for disclosing could be the old adage that honesty is the best policy. Some might be tempted to inform their managers to get ahead of any potential issues, such as taking longer to complete tasks or missed deadlines. And while some managers may be understanding and accommodating, it’s no guarantee that all will be receptive to the news.

Things to consider

At the end of the day, sharing your ADHD diagnosis is sharing personal information — and as is the case with sharing any type of personal information, there are things to think through before doing so:

• No going back – Once you’ve shared your diagnosis, you can’t take it back, so make sure you’re prepared for it to be documented.
• Misinformation abounds – There’s still a wide lack of knowledge and understanding around ADHD. Stigmas still exist, so before fully disclosing, it may be wise to broach the subject in a casual way and gauge the reaction.
• The rumor mill – People talk in the workplace, so when the information is out there, you can’t control who finds out and how they will react. 

Thinking it through

When you’re deciding on whether or not to disclose your ADHD diagnosis in your new role, it’s worth taking a beat to ask yourself a few questions that might help clarify your decision:

• Who do I need to tell and why?
• Do the people I am informing seem like they will handle the disclosure with confidentiality and without judgment?
• Can I manage my ADHD and make adjustments on my own or do I need additional support?
• Does this new environment feel ripe for distractions?

“It can change things for the better if the person receiving it understands what it means and is willing to help the person adapt the job to best suit their brain,” psychologist Marcy Caldwell, PsyD says. “Revealing [the diagnosis] also helps reduce stigma and allows people with ADHD to show up more wholly as themselves, not trying to change, blend, or assimilate.”

Succeeding without disclosing

Disclosing your ADHD diagnosis isn’t the only path to setting yourself up to best function in the workplace. 

“I encourage clients to frame it from the symptom lens versus the diagnosis,” says Darleshia Bibbins-Spikes, LCSW. For example, approach conversations by presenting not only the symptom, but also a solution:

• “I work best with short check-ins. Would it be okay to do a 10-minute sync twice a week?”
• “I really benefit from regular feedback on my performance. Can we schedule weekly meetings to touch base on how I’m doing while I get up and running?”
• “I get easily distracted near the break room. Could I move to a quieter spot?”
• “I’ve found that blocking off focus time in the morning helps me deliver better work. Can I block that time on my calendar?”

Finding creative ways to get accommodations should help you improve your job performance while keeping your ADHD diagnosis private.

Feel it out

Give yourself time to settle in. There’s no timeline for deciding whether or not to share your diagnosis. Learn the ropes, build relationships, and feel out what kind of support, if any, you might need. Then revisit the decision when you have all the information and feel ready to do so.

Whether you disclose immediately, later, or not at all, your success isn’t defined by your ADHD diagnosis. It’s shaped by how you advocate for your needs, build trust, and work in a way that works for you.

Sources

Should You Tell Your Boss About Your ADHD? – ADDitude Magazine

Your Rights to ADHD Accommodations at Work – ADDitude Magazine

Disclose Your ADHD? What to Consider First – CHADD

Disclosing Your ADHD Diagnosis – CHADD

If you’re in therapy to help manage ADHD (or anything else), odds are you’ve found yourself reflecting on your sessions after they’re over. And as you replay those conversations, you may have a certain nagging thought: Did I share too much?

Vulnerability is a critical part of the therapy process. Openly discussing your thoughts, experiences, fears, and emotions can leave you feeling exposed and second-guessing what you chose to divulge. But here’s the good news: There’s really no such thing as oversharing in therapy.

“To be clear, you cannot overshare with your therapist,” says Amy Marschall, Psy.D. ”If there is a topic that the therapist wants to explore later, or they are worried you could become triggered before they help you develop the skills to navigate that, they will guide and redirect as appropriate.”

ADHD and the fear of oversharing

The fear of oversharing can feel particularly intense for people with ADHD. Some may blurt out thoughts unintentionally. Others may be self-conscious of talking about themselves or their interests. “ADHD sometimes makes it harder to tell if other people are interested in what you’re saying,” says Kara Nassour, LPC, NCC.

Even once you realize that it’s normal, and even expected, to divulge personal details during therapy, you may still feel regret about sharing too much.

“In my work with ADHD clients, it is incredibly common for them to apologize for how much they talk, for what they share and for expressing emotions, specifically when they cry,” says Candin Phillips, LPCS. “Many grew up hearing over and over again that they talk too much, that they share intimate information too soon or that their emotions are too much. So they feel ashamed when they do those things in therapy.”

Why you might regret sharing something

There are many reasons you may second-guess opening up to a therapist. Maybe you shared something uncomfortable. Maybe you admitted something for the first time. Maybe you’re used to masking ADHD symptoms and surprised yourself when you let that mask down.

Fortunately, your therapist is the last person you should worry about judging you. There are few places where the term “judgment-free zone” is more applicable than therapy. 

“When clients apologize for crying or becoming upset, I tell them, ‘If you can’t cry in your appointment with a psychologist, when can you?’,” says Marschall.

What to do if you think you’ve overshared

If you share something in session and instantly regret it, don’t hesitate to tell your therapist you’re not ready to discuss further. If the regret hits later, bring it up the next session. Explaining why something felt uncomfortable may make you feel better and help your therapist navigate future conversations. 

“I’m grateful when clients tell me they feel uneasy,” Phillips says. “It helps me understand how hard honest expression is for them outside of therapy.” 

Good therapists will help you explore these feelings, not judge you for having them. From these vulnerable discussions come new insights and an opportunity for growth and real progress.

How much should you share?

There’s no perfect ratio when it comes to how much to share, however, the more your therapist knows about what you’re thinking and feeling, the better equipped they are to support you.

It can feel unnatural to open up, but remember that your therapist wants to hear what you have to say. In fact, it’s one of the most important parts of their job.

“A lot of my work with ADHD clients is helping them take down their defenses,” says therapist Franki Bagdade, LMSW. “They’ve been on the receiving end of negative feedback for so long. I help them see their strengths and understand their struggles.”

If you’re still unsure, don’t hesitate to ask if you’re sharing too much. The likely outcome is that your therapist will reassure you that you’re doing just fine.

Go at your own pace

While it’s worth digging deeper into the moments you feel uncomfortable after opening up in therapy, it doesn’t mean you did anything wrong.

“If a client feels unsafe or judged, that’s on the therapist,” says Cynthia Edwards-Hawver, Psy.D. “It’s our job to make clients feel seen, heard, and validated.”

And if you’re not ready to open up right away, that’s also perfectly fine. Therapy is a gradual process that happens at your pace. But the more open you are, the more progress you’ll make.

Clinically reviewed by Amy Marschall, PsyD. Dr Marschall has been a licensed psychologist since 2016 and currently owns a private practice, RMH-Therapy, where she provides therapy primarily to children and adolescents and does psychological evaluations and also provides ADHD assessments through ADHD Online.

The college experience can be both exciting and overwhelming. Students are thrust into a world of new friends,  freedoms (and distractions), and academic expectations. 

For students living with ADHD, these conditions can bring unique challenges. The strategies you used in your K-12 education will still prove useful, but there are some college-specific tactics you’ll want to consider. From staying organized and building strong study habits to prioritizing self-care and making the most of accommodations, there’s no shortage of ways for students living with ADHD to survive (and thrive) in college.

Get organized

College life is inherently a bit chaotic. Assignments, pop quizzes, group projects, different class schedules on different days — not to mention the many opportunities to socialize. It can be easy for things to fall through the cracks for students with ADHD, so structure and organization are key:

• Put it on a calendar – Whether it’s an old-fashioned paper planner or an app on your phone, use whichever works best for you. If it’s important, it should go on the calendar. Use it to track all of your classes, due dates, and appointments in one easily accessible place. 
• Break up tasks – Don’t look at a research paper as one monolithic task. Instead, break it down into a series of smaller tasks to make it feel more manageable. Start with an outline, then a draft, then a second draft, and so on. “One bite at a time,” as the saying goes.
• Set reminders – Set recurring alarms or reminders on your phone to prompt you to head to class, notify you when a deadline is approaching, or even remind you to take a break and grab a snack.
• Show up – The temptation to skip a class can be strong, but so much of college success relies on showing up. Attend class regularly and be present. Bonus points for attending office hours and seeking out 1:1 time with your professors.

Find your study state

Those study techniques that worked in high school may require some refining for college. The most effective study methods are the ones that work for you — and the ones you’ll stick with. It might take a while to find your rhythm, so don’t be afraid to experiment to see how you learn best.

• Avoid cramming – Instead of a marathon study session the night before a test, aim for short, focused sessions of 25–30 minutes, followed by a 5‑minute break.
• Find the right environment – Whether it’s your dorm room, the library, a coffee shop, or a communal lounge, experiment to find where you study best and are least likely to be distracted. Headphones can also help block distractions.
• Try a study group or find a buddy – Group study can lead to deeper engagement and allows for peer-mediated checks on comprehension (as long as it doesn’t turn into a hangout).

Take care

It’s easy to burn the candle at both ends during college and let basic needs fall by the wayside, but it’s important to prioritize things like consistent sleep, proper nutrition, and regular exercise.

“Our brains will not be functioning well if our basic needs are not met,” says Anishia Denee, an ADHD coach and behavior analyst. “But these are often the first things to get dropped when people get busy and stressed.”

Something as simple as taking a walk between classes or during a study break can do wonders for your focus and mood.

Explore accommodations

In accordance with the Americans with Disabilities Act (ADA), colleges and universities are required to provide reasonable accommodations for students with disabilities — including ADHD. However, the responsibility of setting up those accommodations falls on the student. Previous IEP and 504 plans from your K-12 education do not automatically carry over to college.

The first step involves contacting the disabilities services office on campus. All colleges and universities have one. They’ll help you learn more about what kinds of services are offered and what steps you need to take to access them.

“Many of our young people don’t want to get support from that office,” says speaker and disability advocate LaDerick Horne. “They go to college thinking, ‘this is my chance to hit the reboot button on my personality and how everybody else perceives me.’ Some of you may, but the vast majority are going to need some help.” Horne adds, “There is nothing wrong with asking for help. So, at the very least, register with disability support.”

Common types of accommodations offered include: extra time for test-taking, note-talking assistance, permission to record lectures, and even priority registration.

You’ve got this

College is one of the most formative times of our lives, but finding your recipe for success takes work — especially for those living with ADHD. When things get overwhelming (which they inevitably will at times, ADHD or not), you can rest easy knowing the strong foundations and resources you’ve put in place will help you thrive.

Along the way, you’ll learn skills outside of what’s in your textbooks that will help you make the most of your experience — and beyond.

Sources:

How to Succeed in College with ADHD: Evidence-Based Strategies That Work – ADDitude Magazine

The College Survival Guide for Students with ADHD – ADDitude Magazine

7 Secrets to Studying Better with ADHD – ADDitude Magazine

Succeeding in College with ADHD – CHADD

Recommended Accommodations For College Students With ADHD – ADD.org

“A healthy body is a healthy mind.” You’ve likely heard some variation of this sentiment before, but it’s more than just a platitude. Maintaining a healthy, balanced diet is not only critical for your physical well-being, it can also do wonders for your mental health, especially given that people with ADHD may be more prone to gaining weight.

Optimizing your diet for ADHD involves building lasting habits and strategies, while eating more of the foods that are helpful and avoiding those that aren’t.

Building healthy habits

It’s not just what you eat, it’s how you eat, and those living with ADHD may not always put a lot of thought into their nutrition habits—unintentionally consuming too many calories, opting for too-large portions, and choosing fewer healthy foods. Any good diet starts with a plan. Consider the following strategies to lay a strong foundation for better eating.

Set the table (and eat at one) – Start by getting in the habit of eating more mindfully. Keep track of everything you eat over the course of a week and reflect on it. Also, get consistent with when and where you eat. Aim to eat at regular times each day to avoid eating out of boredom and eat at a dinner table to keep your brain from associating food with every room in the house.

Plan your meals—Yes, it’s more work than ordering delivery, but cooking and meal planning have significant benefits. It gives you control over what goes into your meals (ideally fresh, nutritious ingredients) and what doesn’t (unhealthy additions like too much sugar, salt, or artificial ingredients). You’ll also be able to manage portion sizes and take the guesswork out of your meals for the week.

Don’t eat emotionally – Sometimes when we’re bored, sad, or anxious, we reach for that pint of ice cream or slice of leftover pizza. To avoid that, have a few go-to activities for moments of boredom that otherwise might lead to eating: grab a book, take a walk, or call a friend. 

What to eat and what to avoid

Ultimately, eating healthy for ADHD isn’t at all different from doing so for physical well-being. It’s the why behind the choices that’s important. Tailoring your diet to reduce symptoms of ADHD is all about focusing on the foods that are best for the brain.

Lean meats high in protein, fish rich in omega-3 fatty acids, fruits, vegetables, and nuts are all full of vitamins, minerals, and nutrients that support brain health. Complex carbohydrates are another powerful source of energy for the brain and nervous system (think lentils, beans, carrots, etc.).

As for what to avoid, that list is full of the usual suspects. Try to stay away from caffeine, sugar, alcohol, and foods high in additives, all of which can interfere with the brain and impact focus.

Dig into eating better

If you think your ADHD symptoms could be alleviated by adopting healthier eating habits, don’t hesitate to talk to your doctor or mental health care provider for further guidance on improving your diet.

Sources:

Eating Patterns and Dietary Interventions in ADHD: A Narrative Review

Nutrition and ADHD – CHADD

Why Sugar is Kryptonite: ADHD Diet Truths – ADDitude Magazine

Food Therapy: The Right Nutrition for ADHD Symptoms – ADDitude Magazine

Foods that Feed Your ADHD Mind – UCLAHealth 

But while winter-pattern SAD gets more attention, summer-pattern SAD (also called reverse SAD) is very real and just as disruptive. Both types of SAD often show up alongside ADHD and share overlapping causes, symptoms, and treatment options— each with its own season-specific spin.

Blame the sun (mostly)

When looking at the causes of SAD patterns, one culprit stands out: sunlight, or lack thereof.

During winter, when the days get shorter and darkness sets in before the workday is done, moods drop. Reduced sunlight exposure can increase melatonin production, disrupting sleep patterns and throwing off your body’s internal clock, which can lead to depression. A lack of sunlight can also lead to decreased vitamin D levels, which reduces serotonin activity, further impacting mood and sleep.

“These changes, combined with the stresses of holiday travel, sensitive family dynamics and managing expectations can build a recipe for depression during the winter months” says Andrea Rogers, Supervisor for Intensive Outpatient Programs in the Department of Psychiatry at Cedars-Sinai.

But the long, bright days of summer can also be disruptive. Just as fewer sunlight hours can result in an overabundance of melatonin, increased sunlight can alter our sleep-wake patterns and disrupt circadian rhythms. Factor in heat, late nights, and even body-image issues, and it’s easy to see how summer-pattern SAD can also take a toll. It should come as no surprise that summer-pattern SAD is more prevalent in the southern U.S. than in the north.

Even FOMO (fear of missing out) can play a role in bringing on bouts of summer-pattern SAD. You may be scrolling social media and seeing everyone else having fun, causing you to wonder why you’re not out doing the same. Cue the anxiety and sadness about not making the most of the season.  

How SAD shows up

While both types of SAD have similar root causes, their symptoms vary. Winter-pattern SAD tends to manifest through a lack of energy and the urge to hibernate—increased sleep, social withdrawal, cravings, and weight gain.

Summer-pattern SAD presents as a more manic or agitated set of symptoms. Insomnia, restlessness, reduced appetite, and weight loss can all be signs. These opposite symptoms—lethargy in winter and agitation in summer—are reflective of how we react to extreme temperatures. Psychiatrist and professor Norman Rosenthal (originator of the term “seasonal affective disorder”) states that those easily discomforted by heat may find cooler temperatures to be calming, making them less prone to winter-pattern SAD and more likely to experience the summer variant.

Not everyone experiences these symptoms the same way. If you experience seasonal patterns in your mood or energy, it’s worth bringing them up with your doctor or therapist.

Reclaim the seasons

Fortunately, there are adjustments you can make to your routine to help manage your symptoms so you can get back to embracing every season.

• Try bright light therapy – Shown to suppress the brain’s secretion of melatonin, this treatment can provide some much-needed light to dark winter days. Even just getting outdoors when weather permits can be helpful.
• Balance summer stimulation – Avoid too much sun and heat. Stay hydrated, wear sunscreen, and take plenty of breaks.
• Set a sleep schedule – Try to go to bed and wake up at the same time every day to keep your circadian rhythm in check.
• Limit your alcohol intake – Alcohol can increase feelings of anxiety and depression, so it’s best to keep intake to a minimum during bouts of SAD symptoms.

In addition to these behavioral changes, a mental health professional can provide options for  the seasonal blues through medication, counseling, or other treatment methods.

Clinically reviewed by Amy Marschall, PsyD. Dr Marschall has been a licensed psychologist since 2016 and currently owns a private practice, RMH-Therapy, where she provides therapy primarily to children and adolescents and does psychological evaluations and also provides ADHD assessments through ADHD Online.

Sources:

Seasonality of mood disorders in adults with lifetime attention-deficit/hyperactivity disorder (ADHD) – PubMed

Seasonal Affective Disorder and the ADHD Brain – ADDitude Magazine

Heading Off Seasonal Depression When You Have ADHD – CHADD

Reverse Seasonal Affective Disorder: SAD in the Summer – Psychology Today

It’s a Cruel Summer with Reverse Seasonal Affective Disorder – Relational Psych

For the millions living with mental health conditions like anxiety, ADHD, and depression, dealing with stress isn’t part of an occasional bad day (or series of days) — it’s a seemingly never-ending battle on two fronts simultaneously.

To dig into this treacherous area, we sat down with Mentavi Health Mental Wellness Coach Valerie Snyder to discuss how everyday stress can transform manageable mental health conditions into overwhelming challenges, and more importantly, what we can do about it.

The snowball effect of stress

“There are a number of ways that stress can impact somebody who’s already dealing with things like anxiety, depression, ADHD, and any other diagnosis,” explains Snyder.

For those who have achieved stability through medication, therapy, or coaching, she notes that stress can disrupt this balance. “In cases of well-managed mental health diagnoses, they might see an increase in symptomology where previously they have been stable.”

This regression can manifest in several concerning ways, including some emotional or behavioral changes that seem to come out of nowhere. One particularly troubling development is the potential return to substance use.

“People who do have a mental health diagnosis are already dealing with a range of symptoms, depending on what the diagnosis is. And when you add a layer of stress on top of it, a lot of times that can feel overwhelming and can make the person feel a little hopeless,” she explains. “That’s where you might start to see the substance use start to creep back in. People want to feel differently. They don’t want to feel worse than they’ve been feeling previously.”

Beyond emotional and behavioral changes, Snyder emphasizes the cognitive impact of stress on those with existing conditions. “You might start to notice more cognitive difficulties,” she says, “Feeling overwhelmed, feeling maybe a little bit out of control, but there are also those cognitive difficulties of feeling like you can’t think. It’s difficult to put thoughts together. You feel like you’re a little bit of a zombie.”

Drawing from personal experience, Snyder shares, “When I’m more stressed, my ability to concentrate, my ability to remember, my ability to make decisions is more impacted.”

These cognitive challenges can be particularly distressing because they affect daily functioning. “We might start to see more challenges with concentration, remembering things, the ability to make decisions. And that’s very challenging because those are things that we need on a daily basis to feel productive, to feel effective, to feel like we’re being functional,” Snyder concludes.

Three effective techniques for managing overwhelming stress

When asked about immediate strategies to manage overwhelming stress, particularly for those with existing mental health conditions, Snyder offers three practical techniques.

The STOP technique

“The STOP technique is when you can catch yourself in that state of overwhelm,” she explains. “STOP is an acronym:

S stands for ‘stop.’ This step is about acknowledging that you’re in this space of overwhelm.

T stands for taking a breath, a deep inhale in, and an exhale out.

O is to observe what’s going on around you, what you find so overwhelming or what’s contributing to that feeling of overwhelm.

P is about mindfulness; one of the most important strategies to manage chronic stress is to proceed mindfully. Often, we’re not aware that we are in a stressful moment or that a chronic level of stress is happening in our lives.”

Box breathing

Snyder’s second recommendation is box breathing, a structured deep breathing exercise that can quickly reduce stress.

“You inhale for four counts, then you hold for four, you exhale for four, and then you hold for a count of four,” she describes.

This four-by-four pattern creates a mental “box” with four equal sides. “Just doing a round of box breathing really does bring you more focus, it helps calm you down. It’s incredibly effective,” Snyder says. “When practicing, just remember it’s a box — four counts of inhalation, four counts of holding your breath, four counts of exhalation, and four counts again of holding your breath. That really does help to bring you to a place of center.”

Humming

Perhaps her most surprising recommendation is humming. “Humming sounds really silly, I think probably to a lot of people,” Snyder acknowledges, “but what it helps to do is reset your vagus nerve and helps get you back to that state of calm.”

Mental health professionals recommend that individuals experiencing increased symptoms due to stress should reach out to their healthcare providers to adjust their treatment plans accordingly. These immediate techniques, along with regular mindfulness practices, exercise, and maintaining social connections, can help mitigate the compounding effects of stress on existing mental health conditions.

June is Men’s Mental Health Awareness Month — the perfect time for men everywhere to pause and reflect on how they’re truly feeling. It’s also Father’s Day this month, when we show appreciation for all the hard work and dedication that goes into one of the most important job titles.

Fathers can be a selfless bunch, putting their child’s development and success ahead of their own. And for dads living with ADHD, balancing fatherhood and mental health can be both a challenge and an opportunity. Here are some tips for becoming the best dad you can be, along with the best version of yourself.

Start with treatment

The reality is: Of more than 15 million adults diagnosed with ADHD, nearly 56% are men. So “the first step in improving your parenting skills is to make sure you are receiving adequate treatment for your ADHD,” says Terry M. Dickson, M.D., founder and director of The Behavioral Medicine Clinic of NW Michigan, which serves children, adolescents, and adults with ADHD. “You can’t help your child if you don’t first help yourself.”

Make healthy choices

Prioritizing sleep, regular physical activity, and healthy eating won’t just help you transform that dad bod (though it will certainly do that), it will also ensure that you’re functioning optimally and make tackling fatherhood and ADHD that much easier.

Sleep: Treat it as an appointment. Set a bedtime (does that sound familiar?) and wake-up time and stick to them. Identify any to-dos you need to complete before bed and buffer in some time to complete them before turning in.

Exercise: It usually feels like one more thing to fit into an already busy schedule. So start small, maybe with regular walks or using cardio equipment that lets you watch an episode of that show you’re binging while you exercise.

Nutrition: The hard truth is that it’s easier to eat poorly than to eat well. But with so many things, preparation is the key to success. Consider meal planning at the start of each week, even if it’s just breakfast or lunch. You’ll be less tempted to reach for that bag of chips if you already have healthy items ready to go.

Carve out “dad time”

Quality time is the bedrock of any parent/child relationship. Set aside time to meaningfully connect with your child — free of distractions (seriously, put it down). Do an activity you both enjoy or focus on skill-building.

If your child has ADHD (it often runs in families), use this time to teach them techniques that have helped you – maybe things you wish you’d learned at their age. These could be anything from tips for completing homework on time to becoming a better listener in class. 

And speaking of listening, use this time to do just that. Actively listen to their questions and concerns. That way, your child will know they have a safe, judgment-free environment where they’re comfortable communicating openly.

Check your ADHD symptoms

If you’re experiencing symptoms of ADHD, especially if it’s impacting your relationship with your child, you have options. Learn more about our clinically validated Mental Health Diagnostic Evaluation^* that screens for ADHD and other potentially co-occurring conditions like anxiety, depression, and more. 

Being a dad is hard enough work, so anything you can do to make it a little easier will go a long way for you (and them).

References

Men’s Mental Health
CHADD
ADDitude Magazine

This article was clinically reviewed by Valerie Snyder, LVN, Mental Wellness Coach

^* The Mentavi Mental Health Diagnostic Evaluation is clinically validated for the diagnosis of ADHD in adults. Study results were presented at the 10th World Congress on ADHD in May 2025.

¹ https://pmc.ncbi.nlm.nih.gov/articles/PMC9969349