Election Cycle Anxiety: 5 ways to get to November

About 73% of U.S. adults feel particularly anxious about the upcoming election cycle.

Introducing relatively high levels of uncertainty, elections are, by nature, anxiety-producing events. But our current election season has been producing more anxiety for Americans than ever before. 

Do you have symptoms of anxiety?

While a certain amount of anxiety is part of life for all of us, living in a heightened state of anxiety for an extended period of time isn’t good for anyone. Feeling persistent worry, increased irritability, difficulty sleeping, or dealing with daily headaches, muscle tension, and fatigue are all symptoms of anxiety to watch out for as we move toward November.

What can we do?

Anxiety will do its best to pop up daily, if not several times a day, between now and November. But using these tools can help put it back in its place and help you find more ease.

1. Limit and manage news exposure

This tip appears on every list and for good reason. Taking in a never-ending cycle of news, polls, pundits, and reports is like drinking from a firehose for our brains. Overwhelmed with updates and struggling to parse through details can send us into a spiral. If we don’t step away and take a break, we can end up feeling as if there is no way out. If cutting back on your media intake also creates spikes in anxiety for you, try these tips:

• Take a break when your anxiety symptoms increase. Sometimes that quick reset is all you need.
• Try to delay refreshing your feed. If you normally check the headlines every half hour, try going an hour and see how that feels. The more space you give yourself, the better.
• Select a handful of sources to give up. Start with the ones that you find to be least helpful or informative–or the ones that cause you the most stress.

2. Contribute positivity

Anxiety thrives in avoidance and inaction. So try doing the opposite. Consider ways that you can positively contribute–not just to the election but to your community as a whole. For example:

• If you want to get involved in the election, consider canvassing for your favorite candidate or volunteering to work the polls on election day.
• If you want to get a break from the election, visit your local library or community center and see if they need help or volunteer at your children’s school.

3. Lean into mindfulness

When the world is loud around you, reclaiming the quiet in your mind can help. If you’ve never meditated or practiced mindfulness before, it’s very easy to start small. Here are a few ways:

• Set a timer for a minute and just sit and focus on your breath until the timer rings.
• Concentrate on a somewhat mundane task, like washing the dishes. Pay attention to the feeling of the water and the movement of your hands to give your brain a rest.
• Try one of the popular meditation apps out there for a more guided experience.

4. Move your body

You’ve likely seen the headlines that physical activity is just as good for your mental health as it is for your body. It’s all true and incredibly useful during this season. Take a walk, go for a run, try a new exercise class, or find a workout routine online. The endorphins you create will make everything feel more manageable.

5. Focus on what you can control

Anxiety thrives on uncertainty which is why elections can feel particularly tricky for those of us with ADHD, Anxiety, or Depression. Just like with any other situation that makes you feel anxious, try talking back or questioning your anxiety. Rather than thinking about the worst-case scenario, think about how likely that scenario is and remind yourself of the tools you have to cope with it. 

We can’t eliminate the uncertainty and we can’t control all aspects of the cycle we’re in. But we can change how we respond to them and protect our own mental health.

Your kids have been back in school for a few weeks now. They’re settling into routines, navigating class schedules, and gearing up for after-school activities. And they’re doing great. 

But how are you?

If you’re still battling anxiety, drowning in overwhelm, or struggling to achieve focus, you’re not alone. The back-to-school season, which many parents say lasts until early November, is just as stressful for parents as it is for students–if not more so. 

Why you might be feeling anxious or distracted

After a summer of loose schedules and lots of together-time, the uncertainty around the new season peaks for kids in the days leading up to the first day of school. Once they meet the teacher, see which friends are in their classes, and get used to the new routine, they’re on their way. But parents won’t meet the teacher for another few weeks or only briefly and often have little insight into the details of the day. Sitting at home or at work, wondering what is happening inside the school building, can create anxiety.

And that doesn’t even factor in modern worries about what happens in school, mountains of forms and papers to fill out and manage, new drop-off and pick-up routines to set up, and extracurricular schedules to keep track of.

What can parents do?

Fortunately, we’ve got tips for any parent experiencing ADHD, Anxiety, or both. These ideas can not only help you feel better but also help you create a calm home environment and set up your kids for success.

1. Uncover routines that worked

Take a moment to think through the routines you used last Fall or, even better, the ones you still had in the Spring. Just because we’re entering a new season doesn’t mean you have to start from scratch and create an entirely new rhythm. “Paying attention to your strengths, and thinking about what you did to be successful last year, can help continue those successes this year.” says Melanie Bieber, a licensed professional counselor and co-author of Aaron Daniel Henry Davis: Just Another Day at School, a resource book for children with ADHD and their parents. 

2. Ask for help

Whether your ADHD leaves you struggling against the influx of school forms or your anxiety makes morning drop-off a rough way to start the day for everyone, it’s always OK to ask for help. Talk with your partner or co-parent to see if you can better balance the work of this season. When each of you pick the tasks that play to your particular strengths, you’ll all feel better.

3. Focus on growth

In the midst of getting homework done, packing lunches, and keeping track of all the shoes, it’s normal to feel as though you’re stuck in a never-ending cycle of caregiving. Which makes this a great time to continue reflecting back to last year. Your child is learning, growing, and becoming more independent–all the things you want as a parent. Noticing what they can do this year that they couldn’t last year is a powerful way to center yourself during this season.

4. Involve your kids in the organization

All that growth means a few things, not the least of which is that your kids can probably help out more this year than they did last year. If your ADHD makes it difficult for you to get everyone out of the house on time, empower your most time-aware kiddo to keep everyone on track. If your anxiety distracts you from asking to see forms that come home from school, create a place in the kitchen where each kid knows to leave their important papers.

5. Talk about it

If you take nothing else from these tips, take comfort in knowing you’re not alone. Your friends and siblings, parents of your kids’ friends and even teachers all feel elements of anxiety, distraction, and overwhelm at this time of year. Find someone who is in the same spot to talk to–sharing the experience can make it feel lighter.

6. Feel the feelings

The Fall season is a big time for you and your children. Trying to ignore that or downplay it will only make things worse. Build in some extra time to just sit with the feelings–even if it’s five minutes to get misty-eyed between drop off and your commute to work or a deep breath before you go in to pick them up. 

7. See the big picture

Yes, this is a busy time of year. The pressure to do it all, and do it all perfectly, is strong. But remember that the environment you create at home is more important than all the activities, forms, and homework sheets. In the bigger picture, knowing they will come home to a calm and attentive parent is more important for your kids than going to every practice or handing in every worksheet. 

It’s normal to feel like this season will never end when you’re right in the middle of it. But before you know it, everyone, even you, will have settled into the new season.

Finding the Right Hobby for ADHD is challenging

For people with impulsive/hyperactive ADHD, the excitement of starting a new hobby often fades as quickly as it began, leading to a common trope: “My hobby is collecting hobbies.” By finding hobbies that are both low-cost and engaging, you can try breaking that cycle without breaking the bank. Importantly, dropping money on a new passion is no guarantee you’ll stick with it. If that were the case, gyms would be as packed in July as in January. 

Low risk/high reward: Hunting for ADHD-proof hobbies

It’s free and freeing to share ideas. Starting a blog on Substack is 100% free to set up. And if you hit your stride, the template makes it easy to invite readers to upgrade to a paid subscription so you can monetize your musings. Content creators on Substack delve into playlists, vintage fashion, history, and even living with ADHD. Browse through the Substack Staff Picks for an array of blog topics. The instant feedback creators receive through comments and analytics provides a little extra dopamine fuel to push yourself to keep at it. The platform also makes it easy to create a podcast or video blog. So you can expand your involvement and keep changing things up to challenge yourself. 

Does your ADHD make you want to throw something? Perfect

Looking for something more active? Chances are you live within driving distance of a disc golf course and just don’t know it. The obscure, metal, chain-draped baskets that comprise a course are a mystery to the uninitiated and often set back in the woods. Download the free UDisc app to find courses—most are free to play. 

A small investment of around $30 can land you a distance driver, a fairway driver, and a putter—my three favorite discs—and all you need for a round. Disc golf is fun in small groups or solo—and every round presents a personal challenge to lower your score. Most courses are a mix of wide open fields, tree-lined paths, and occasional water hazards, all set in a natural surrounding that would be a great walk—with or without your discs. And if you fall in love with the sport, trying out new discs adds another dimension of fun and commitment. The artwork, weight, and feel of discs vary greatly, offering ways to change up your game so it always feels new. There is no greater reward than the sound of your disc hitting the chains.

Creative Hobbies for ADHD

When the joy comes from creating, it’s okay to splurge a little. Hence the running joke among crafters: “Why buy it for $30 when I can make it for $90?!” 

If you want something crafty and versatile, The Cricut is great for DIY projects, making custom cards, stickers, and heat-transfer designs with endless applications. While the price to get started is a little steeper, $150-$1000+ depending on your Cricut model, crafting could become a fun side hustle. At the very least, you can actually create gifts for a fraction of what you’d pay in a store. Check local craft stores for sales. Before paying the full price, always search Facebook Marketplace and eBay for used hobby gear. For every new hobby you’re looking to start, another hobbyist is moving on to the next thing.

Keep collecting till you find the hobby that survives your ADHD

Allow yourself the freedom to explore and move on whenever your hobby starts to feel like work. And keep experimenting until you find what truly sparks joy.

Harnessing Your ADHD Strengths in the Workplace

ADHD symptoms differ from person to person, but the predominant characteristics are executive function issues– trouble with concentration, memory, impulse control, or time management. Each of these can obviously impact your productivity and quality of work. You may have even stumbled upon some statistics or research stating that people with ADHD have higher unemployment rates and lower income rates than their neurotypical peers.

It’s natural to feel discouraged or uncertain but hold on.

Sure, some jobs may not be the optimal choice for someone with ADHD, but there are plenty that can play into your strengths. Let’s look at how the characteristics often associated with ADHD – such as high energy and creativity – can make you more suited for certain careers.

Passion

Do what you love—you have probably heard this cliché a million times. Whether you’re neurodivergent or not, it’s helpful to find work you’re passionate about. It’s much easier to keep your concentration and motivation when you love what you do. Even more so when you have ADHD.

Your ADHD brain tends to focus more on things that interest you so passion for your work can keep you driven and help you be more productive. More importantly, it can give you a sense of meaning and purpose, which in turn improves your well-being and resilience. 

Some of the best jobs for people with ADHD that you can bring your passion to:

• Athlete
• Psychologist
• Actor
• Researcher
• Coach or trainer
• Teacher

Creativity

Research shows that people with ADHD tend to be more creative, innovative, and curious, especially when engaged in endeavors that fit their skills and interests. If creative expression is a vital part of your life, then how about pursuing the life of a creator, especially if you have a passion for art?

Here are a few examples of such careers:

• Painter
• Musician
• Photographer
• Graphic designer
• Writer

Remember that you don’t need to become an artist to unleash your creativity and problem-solving skills. There are plenty of occupations that are not seen as traditionally artistic that require such abilities, for example:

• Hairdresser
• Marketing Specialist
• Inventor
• Architect
• Teacher

Justice Sensitivity

As a person with ADHD, you may have strong feelings about the unfairness and suffering of others. Research shows that people with ADHD, especially those diagnosed with the inattentive subtype, tend to be more sensitive to injustice. 

Not to mention, neurodivergent people are more likely to face discrimination or other traumatic events. Such experiences can make you more empathetic and compassionate.

Your lived experience and compassion can prove invaluable in such roles as:

• Social worker
• Counselor
• Doctor
• Special education teacher
• Politician
• Veterinarian.

Fast Pace

If you have ADHD, chances are you’re drawn to work that is intense and fast-paced. No wonder, as ADHD brains tend to get bored quickly and crave novelty.

A high-intensity, rapidly changing environment can be highly stimulating and allow you to release excess energy in a productive, meaningful way.

Some fast-paced careers also carry a lot of responsibility and are high-risk, which can also give you that extra boost of adrenaline:

• Surgeon
• Emergency room nurse
• Journalist
• Firefighter
• Chef

Of course, there are plenty of high-intensity jobs that give you much more room to breathe:

• Tour guide
• Mechanic
• Bartender
• Flight attendant

Structure

Another vital factor to consider when deciding what career to pursue is how structure—or lack thereof—impacts your functioning.

Some people with ADHD work best when they have a lot of flexibility and autonomy. If that sounds like you, then you might prefer jobs where you can have a lot of freedom, for example:

• Freelancing
• Journalism
• Remote jobs

However, if you find time management and staying organized difficult and have a tendency to procrastinate, consider a career with a more rigid structure and predictability, such as:

• Military service member
• Factory worker
• Software tester
• Project manager

Entrepreneurship

You may feel like any nine-to-five job with a boss is too constricting. How about starting your own business? It’s a lot of hard work but also an opportunity to pursue your passion while enjoying plenty of flexibility and freedom. No wonder that people with ADHD often choose the path of entrepreneurship and self-employment, especially when they have high hyperactivity. 

Aligning your passion with work is even more critical here. Some people with ADHD function better with rigid structures, and this much autonomy can negatively impact their executive function skills. Having a sense of purpose and genuinely enjoying what you do is crucial to staying self-disciplined and motivated so that you can thrive as a freelancer or a business owner with ADHD.

To Recap

It’s definitely possible to have a successful career or business as an adult with ADHD. The key is to find a job where your unique strengths can shine and, most importantly, you genuinely love what you do. Wondering if you should reveal your ADHD diagnosis at work? 

And let’s not forget about self-care, which is also a vital part of achieving success. Even if you’re passionate about your work, you can still burn out if you do not care for yourself. Remember to get plenty of rest, eat nutritious meals, and spend time with people you love. Check out these tips for succeeding at work with ADHD.

There’s still plenty of summer left to enjoy before cooler temps, earlier sunsets, and new routines take over. But if summer activities have left you feeling more disheveled than relaxed, you’re not alone.

Studies show that routines yield health benefits for all humans. But for those with mental health challenges like ADHD, anxiety, or OCD, routines can be even more important.¹

Rachel Fink, founder and CEO of Parenting Pod and mom of seven, struggles with ADHD, as do some of her kids. “Summertime can indeed become a nightmare if you have children with ADHD,” she says. “The lack of routine and structure can heighten the symptoms, causing not only overstimulation but an increase in ‘misbehavior’ and chaos,” says Fink.

So how do we enjoy the rest of summer when our routines have faded and left us feeling crispy and exhausted?

Here are a few tips:

1. Get back to a strict morning routine

Late summer nights are fun in June. But by August, they may have added up to general exhaustion. Which means it’s time for a reset. Try returning to a more strict morning routine–whether the one you use throughout the rest of the year or one that is flexible enough to allow for summer interruptions. The point is that you wake up at a consistent time and work in ways to get focused first thing.

2. Incorporate some movement early in the day

You know you’ll go to the pool later so you skipped your morning workout? Yep, us too. Flexibility is key when it comes to keeping up with our health and fitness in the summer. But if your morning workout helps you accommodate big bursts of ADHD energy or mid-day anxiety attacks, then bring it back into the routine. Whether that means an intense workout or a morning stroll while the air is still cool, you’ll feel more balanced all day long.

3. Plan some quiet time

Keeping the door open or stopping to chat on your way home because everyone is out and about is always a great vibe. But overstimulation never feels good in your ADHD brain. So plan ahead and schedule a quiet half hour into your day. It’s a great time to meditate, read, or simply just sit and let your brain and body calm down a bit.

4. Remind yourself to eat

You’re busy, hot, distracted, and always moving from one thing to the next making mealtimes hard, if not impossible, to stick to. Here’s what you do: take a half hour in the evening to pack a few snacks or plot out where you’ll eat the next day. Keep some shelf-stable favorites (preferably ones that won’t melt!) in your car or bag. Set timers and make a schedule for regular meals and snacks in case you forget. The key is to keep yourself fueled up.

5. Set a consistent bedtime

Missing out on late-night summer fun is a bummer. But missing out on an entire day of sunshine because you overslept is too. Sticking to a regular bedtime helps your body be its best so you can enjoy the best that summer has to offer.

¹ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6378489

What do you do when you have high energy, low tolerance for life’s slower moments, and a brain that works best when your body is moving?

You might find something you love and use your ADHD brain to excel at it.

Studies show that at least 8% of elite athletes have ADHD, compared to an estimated 4-5% of the total US adult population. Typically, only athletes taking medication are included in this percentage. That means quite a few people swimming, running, and leaping across your screens this week struggle with the same disorganization, procrastination, and impulse control that you do. So, how do they cope with all of these symptoms and still break records and achieve life goals? The secret may be directly impacted by their ADHD.

Movement can calm the mind

If you’ve been diagnosed with ADHD, or nearly any mental health condition, you’ve likely been told to move your body as a way to cope or reduce symptoms. “Exercise is an important part of treatment for ADHD,” says Carly Claney, a licensed psychologist in Seattle who specializes in ADHD testing and treatment. “Studies have shown that regular aerobic exercise sessions provide some relief from symptoms of the disorder.”

This is because athletic activities increase neurotransmitters in the brain which relieves ADHD symptoms for a short time (NCBI). Even if running across a soccer field or chasing a ball across a court are not part of your day-job, you can still enjoy the benefit of some regular exercise to help manage those big bursts of energy. 

Hyperfocus can fuel achievement

Think about the time you’ve spent in hyperfocus over the course of this year, and what you’ve gotten done during those super attentive sessions. Now, imagine that time was spent working on your backstroke or perfecting your serve. You can see how ADHD might give some athletes a boost, simply because they are able to tune out everything and everyone else to keep working on a skill or task.

Remember that hyperfocus kicks in when you are engaged in an activity that interests you or that you find uniquely fun. While reading, painting, or songwriting may never win you a medal on a world stage, your hyperfocus certainly allows you to enjoy it as you grow your skills, which can lead to overall fulfillment.

Impulse and risk

A career that requires you to launch yourself ten feet into the air has no space for fear or risk aversion. It does, however, require quick decisions, the ability to think on your feet, and a higher-than-average comfort level with making moves that others see as unsafe. 

While we often consider the impulsive side of ADHD to be completely negative, the success of elite athletes makes the case for a more generous perspective. Impulsivity doesn’t always mean interrupting conversations, jumping in without a plan, or substance abuse. It can also lead to standing up for oneself, jumping in to make an important change, or taking a step nobody else will. Think about how your impulsivity can be channeled for good.

Leverage ADHD for success

While we don’t have the studies to prove it, we imagine those same award-winning elite athletes also forget to pay bills, tend to arrive late, have overflowing junk drawers, and get easily distracted when doing anything that isn’t their sport. Just because they excel in one area doesn’t mean they have discovered some ADHD secret. They are simply managing their symptoms, using the parts of ADHD that serve their success, and working to live their best life, just like you. 

The Link Between ADHD and Other Mental Health Disorders

A groundbreaking study from Sweden, analyzing health records of 5.5 million adults, revealed startling figures: individuals with ADHD are significantly more likely to be diagnosed with other psychiatric conditions such as bipolar disorder, depression, anxiety, and substance use disorders. Dr. Barry Herman, Chief Medical Officer at Mentavi Health, highlights the importance of recognizing these comorbidities. “Over 80% of patients with ADHD will have at least one additional psychiatric disorder, with many facing two or more,” he explains. This interconnection underscores the necessity for comprehensive assessments to diagnose and manage ADHD alongside these comorbid conditions accurately.

The Challenge of Diagnosing ADHD and Comorbidities

Identifying ADHD in the presence of other mental health issues is challenging due to overlapping symptoms. Conditions like depression and anxiety can exhibit symptoms similar to ADHD, making it difficult to tease apart the contributions of each condition. Dr. Herman emphasizes the significance of distinguishing these conditions for effective treatment. “Understanding what condition is contributing to what symptoms is crucial. Often, symptoms in depression or anxiety can look like ADHD symptoms, requiring skillful clinicians to ask the right questions.

Telehealth: A New Dawn for ADHD Care

Mentavi Health, under Dr. Herman’s guidance, is pioneering the use of digital health platforms to improve access to mental health care. Through its smart asynchronous assessment, Mentavi offers a comprehensive, tailored evaluation that can pinpoint ADHD and its common comorbidities. This digital approach allows patients to complete assessments at their convenience, potentially reaching those who might otherwise struggle to access traditional healthcare services due to geographical or logistical barriers.

ADHD and Adults

Dr. Herman is optimistic about the future of ADHD treatment, particularly for adults. Historically, ADHD was considered a condition that only affected children. However, it’s now recognized as a lifelong condition that can significantly impact adults. “There’s a huge unmet need for adults with ADHD,” says Dr. Herman. Through innovative approaches like the asynchronous assessment offered by Mentavi Health, there’s hope for better identification and treatment of adults living with ADHD and its comorbidities.

The intersection between ADHD and other mental health conditions is complex, requiring careful and comprehensive evaluation. Dr. Barry Herman and Mentavi Health’s approach to telemental health represents a significant step forward in making mental health care more accessible and effective. By recognizing and addressing the comorbidities often associated with ADHD, individuals can receive the holistic care they need to navigate their mental health challenges successfully.

Sources:

• PLOS ONE
• BMC Psychiatry
• European Archives of Psychiatry and Clinical Neuroscience
• National Comorbidity Survey
• Nordic Journal of Psychiatry
• Psychological Medicine
• International Journal of Adolescent Medicine and Health
• Current Opinion in Psychiatry
• The Primary Care Companion for CNS Disorders