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.

Whether it’s the first day of first grade or the first semester on campus, everyone has experienced that “back-to-school feeling” at some point. It may start as a mix of healthy anticipation and optimism for what lies ahead, but once you’ve bought that new backpack and picked out the first-day outfit, those familiar jitters might pop up. “I can’t wait to get back and see all my friends again” can quickly turn to “What if I don’t know anyone in my class?” or “How am I going to get through all of these books?”

For those experiencing symptoms of ADHD and/or anxiety, those emotions can feel magnified and overwhelming, threatening to set the new school year off on the wrong foot. What should be a time of optimism and hope can become a flood of uncertainty and agitation.

Fortunately, there are ways for students of all ages to address these challenges and thrive in the classroom and beyond.

Talk to the Teacher

Teachers can be some of the strongest allies when it comes to managing students’ ADHD and anxiety at school. School-aged children spend an estimated 25% of their time with adults other than their parents, like teachers or coaches. 

That’s a significant amount of time during an incredibly influential period, meaning, after parents, teachers are among those best-positioned to make a positive impact on a child who may be facing obstacles.

Try to reach out to your child’s teacher or your professors before the first day to build the foundation for your relationship before things pick up and the pressure of the new school year begins. This way, you’ve started things off with a great first impression of someone who wants to flourish and is proactive in addressing challenges. Regular check-ins and open communication will go a long way to ensure the partnership remains successful. 

Establish a Routine

Thoreau said: “Routine is a ground to stand on, a wall to retreat to; we cannot draw on our boots without bracing ourselves against it.” Routines are rooted in the familiar, and familiarity brings a sense of comfort and predictability, which is especially helpful for students navigating school with ADHD or anxiety. While the school day is built on routine, it’s before and after school where students benefit most from additional structure.

An established morning routine can provide an easy transition into the day and help build competence and independence. Completing some tasks the night before (picking out clothes, packing the backpack, preparing lunch) can make for even smoother sailing come morning.

Homework is the bedrock of most afternoon routines for students, which means opportunities to self-motivate through reward. Knowing that finishing homework is the only thing standing between video games or time with friends can add a much-needed spark to tackle the work without procrastination.

Explore Accommodations 

Beyond the steps you can take at home or with teachers, federal laws provide services and accommodations for students with disabilities such as ADHD or anxiety. The Individuals with Disabilities Education Act (IDEA) and Section 504 of the Rehabilitation Act of 1973 both guarantee that students with disabilities receive equal access to education and school activities. If you or your child could benefit from accommodations under these laws, writing a letter of inquiry to the school’s principal is an excellent first step for exploring options.

Consider Treatment

It’s natural to experience anxiety or nervousness when starting something new. But if those feelings are getting in the way of making the most of this season of your life, think about exploring some sort of treatment, whether that be therapy, coaching, or medication. You might also consider taking a snapshot of your mental health to learn more about your challenges or getting an official diagnosis so that you can understand whether you’re struggling with ADHD, anxiety, or both.

Embrace It

We only get so many school years, so approach the start of one as an opportunity to do what may seem obvious: learn. Yes, calculus, composition, and early U.S. history are all important, but perhaps most important is learning how to navigate adversity and excel in a way that works best for you.

Sources:

https://chadd.org/for-parents/tips-for-talking-to-teachers-about-adhd/

https://d393uh8gb46l22.cloudfront.net/wp-content/uploads/2018/12/ADHD-School-Toolkit.pdf

https://www.effectiveschoolsolutions.com/daily-routine/

https://chadd.org/for-parents/educational-rights/

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

A few years ago, Phil’s daughter was diagnosed with ADHD. When she learned that there was a genetic component to the condition, she sat down with her dad to discuss the possibility that he also had it. Two evaluations, it was confirmed: Phil had ADHD.

Hear from Phil about his opportunity to re-evaluate his entire life from a different perspective and reflect on his past using this new understanding. 

Refocused, Together is a collection of 31 stories told throughout the 31 days of October, a part of our commitment to ADHD Awareness Month. Make sure to subscribe wherever you listen to podcasts so you don’t miss a single story this month! 

Connect with Phil on social media here. 

In today’s special episoden Lindsay has a conversation with Keith Boswell, the vice president of marketing at Mentavi Health and ADHD Online. Keith has championed the podcast from the beginning and like us, is an advocate for mental health and ADHD. 

Lindsay also shares some of her favorite moments from the first 100 episodes of Refocused, including highlights from these incredible episodes below. 

Episode 86 – I’m An Adult With ADHD And I Stole My Son’s Ritalin

Episode 77 – Managing Out of Sight, Out of Mind in an ADHD World with Dr. John Kruse

Episode 64 – ADHD and Finding Organizational Peace of Mind in 2023

Refocused, Together 2022 – Episode 13 – Evan Bierscheid and the ADHD Spectrum

There is limited research exploring how ADHD impacts parenting abilities. But we do know that this condition — especially when undiagnosed or untreated — can make being a parent particularly challenging.

“Being a parent is challenging enough, but when the parent has ADHD, the challenges are multiplied,” says Mark Stein, Ph.D., a professor of psychiatry and pediatrics at the University of Washington and director of the ADHD and Related Disorders Program at Seattle Children’s Hospital. “Sustaining attention, time management, and impulsivity can impact the parent and children. And if they also have ADHD, their treatment and outcome depend highly on the parent. It’s easy to see how parents with ADHD get overwhelmed, and if they don’t have help and support, it can negatively impact the entire family.”

But Donna Addkinson, an ADHD coach based in the Minneapolis area, points out that ADHDers also have unique strengths that may positively impact their parenting skills. Those include empathy, creativity and justice sensitivity.

“I would contend that ADHDers are ‘hard-wired’ to arc toward justice and fairness, regardless of their lived experiences,” she says. “And, as with all things, the optimal use of creativity and striving for fairness may offer the most benefit when parenting.”

How to Take Care of Yourself as a Parent With ADHD

To become a better parent with ADHD, focusing on your children may not be enough. One of the most important things you can do is make sure that you take care of yourself and properly manage your ADHD.

Here are some expert tips that can help you do that:

• Find Professional Help

An ADHD coach or a therapist can help you understand how ADHD affects you as a person and a parent. They can also help you challenge negative perceptions about yourself and assist in developing strategies that work for you.

“Consider working with a professionally trained and certified ADHD coach (or therapist) as an individual, with your partner and even with your children through the various developmental stages,” says Addkinson. “Odds are good one or more of them will also experience the world through the ADHD lens too.”

You might also consider checking out behavioral parenting training, or BPT — generally for parents whose children have ADHD. Whether your child also has ADHD or not, you can still benefit from participating. You’ll learn how to create structures, plan ahead and use positive reinforcement.

If you’re not already taking ADHD medication such as stimulants, consider discussing this with your doctor. They can help alleviate your symptoms, making you more focused and in control.

• Take Care of Yourself

You may feel like you must always put your family first and ignore your own needs.

But when you’re stressed, sleep-deprived or juggling too many things at once, your ADHD symptoms may worsen. By taking care of yourself, you can better care for your family and be more present in their lives. Moreover, you will also provide a positive example for your children to follow.

Try to find some time for yourself. Or, if you prefer, you can invite your family to join you. Shared sessions of meditation or exercise provide an opportunity to bond and have many health benefits.

• Know That Good is Enough

You don’t have to be a perfect parent to give your children love and support and help them grow into healthy and resilient adults.

Try not to hold yourself to an unattainable standard. Remember you are doing your best. Every human being loses their patience occasionally or forgets an important appointment. That may be a bit more common if you have ADHD. Forgive yourself for these natural and human imperfections.

To remind yourself that you’re doing your best, you can make a list of moments as a parent you’re proud of and read it when you feel doubt creeping in.

• Learn Grounding Skills

Children often invoke many intense feelings — love and pride but also exasperation and anger. They also make each day unpredictable. ADHD can make those emotions and uncertainty even more intense and overwhelming. It stresses you out and strains your relationship with your children or partner.

To avoid that, learn how to calm yourself and regain control of your emotions. It’s good to have a few tested grounding techniques, such as breathing exercises, to use when you feel anxiety or anger building up.

Consider introducing time-outs as a tool for your whole family to take a moment for yourself. You can come up with code words or signs to use to signal the need to step back.

• Be Consistent

Children need consistency and steadfastness from their parents, and that’s something that people with ADHD can have trouble with.

You may find it easier to stay consistent by creating a list of rules and the consequences for breaking them. For example, you could define how much social media or screen time your children can have. (And you might think about following those same rules yourself.) Place the list of rules somewhere visible for all family members — in the kitchen, for example. Ensure your children understand each rule and what happens when they break it.

And, again, forgive yourself for not always following or enforcing the rules you set. But also hold yourself accountable. Own up to your mistakes and apologize to your children when you were in the wrong.

• Schedule Bonding Time with Your Child

ADHD symptoms such as forgetfulness or lack of organization can make finding time to spend with your children a challenge. One simple thing you can do to ensure you have plenty of opportunities to bond, and not forget any promises to hang out, is to schedule them and enter them into your calendar.

Remember that using a planner or reminders doesn’t make you a bad parent. In fact, it’s the opposite — you’re using ADHD-friendly strategies to ensure you do make space to bond with your child.

• Stay Organized

As a parent, it’s essential to implement structures to stay organized.

In the context of ADHD, Addkinson prefers the terms “scaffolding and guardrails.” They symbolize, she says, “the mobility and flexibility that contribute to an ADHDer’s ability to do all the things along the way to being the parent, the partner and the human they want to be.”

She encourages parents with ADHD to experiment and see what helps them enhance their executive functions and stay on top of things.

“There is no one best way. How ADHDers, including me, manage our ADHD will be as uniquely individual as we are,” she says.

Ways to stay organized include regular family meetings where you set schedules and discuss important dates or needs. And they might include preparing well before crucial events, such as the start of the school year or a vacation. Consider setting up a planner for each family member or a shared calendar.

• Ask for Help

Remember that you’re not alone in this parenting journey. You have your partner or ex-partner — if you’re co-parenting — as well as relatives and friends who will support you. You can also reach out to a doctor or a mental health professional.

“Look for models and good tips on parenting from others you trust or respect,” Stein says. “I recommend talking to your child’s pediatrician, who is a valuable resource and can connect you with parent training programs or recommend a therapist.”

Don’t be afraid to reach out to those you trust for help. After all, it takes a village.

Oh, joy! Just when you’ve finally gotten the summer routine under control, it’s back-to-school time. If you are a parent with ADHD, no jury would convict you if you just hid under a bed somewhere for, oh, eight to ten months.

Never fear! You can do this with these tips to get the school year off on the right track.

• Start early

Don’t wait for school to start to begin figuring things out. “We think of school as beginning on the first actual day of classes,” says Melanie Bieber, a licensed professional counselor and director of Level Up Counseling & Consulting, a private mental health practice. “In reality, school starts one to three weeks before that first day. In order to have the doctor’s appointments completed, the items purchased and systems and routines ready, work has to be done before the school year starts.”

• Put on your own parachute first

The very first thing that parents must do is make sure that their own ADHD is well taken care of. Stay on your medication if you are on it; continue therapy of you are involved with it.

“Do everything you can to manage your ADHD symptoms,” says Terry Matlen, a Michigan-based psychotherapist who is also a parent with ADHD. “What can you do now to make it easier for you, so that you are capable of helping your child?”

If you child also has ADHD, check out some of our tips and recommendations for helping them get back to school.

• Ask yourself: What has worked in the past?

Don’t reinvent the wheel every year. “Reflect on what has worked and hasn’t worked in previous years,” says Bieber, who is also co-author of Aaron Daniel Henry Davis: Just Another Day at School, a resource book for children with ADHD and their parents. “Paying attention to your strengths, and thinking about what you did to be successful last year, can help continue those successes this year.”

• Get everyone’s sleep schedules back on track

Get everyone back to a normal sleep schedule — your kids and you. That may be hard since people with ADHD are notorious for being night owls. Start a few weeks ahead of school start. Each couple of days, roll bedtime back for everyone until you hit the sweet spot.

“Summertime usually means shortened sleep, but getting back into longer hours can really help parents access the executive functions that they’re going to need for all of the back to school transitions,” Bieber says.

• Reach out to your child’s teacher before school starts

Most staff are in school setting up in the weeks leading up to the first day. Make contact with the assigned teacher to see if there is anything you should know.

Matlen, who is the author of The Queen of Distraction, says you don’t have to disclose your diagnosis but you can say something like: “’I’m a fairly disorganized person, and I want to be on top of things when my child starts school. What would be the best way that we can communicate so you can help me be the best parent I can be? Would you be willing to email me when important papers are coming home or a project is coming up?'”

“It doesn’t always work because not every teacher will agree, but try at the start to communicate that you want to be a partner in your child’s education to make everyone’s lives easier and more productive,” Matlen says.

• Engage your partner

Sometimes it’s just too overwhelming for the parent with ADHD to manage it all.

“Appeal to your partner in trading off responsibilities,” Matlen says. “Such as if they handle the morning routine, you’ll deal with the nighttime routine, and so forth. If you don’t have a partner, reach out to a good friend, family member, fellow class parent, or sympathetic administrator, and see if they can help you keep track of forms, trip dates, assignments, etc.”

Are you a father with ADHD? Check out some tips especially for you.

• Set up a large erase board in your home

Put up a large dry erase board in a central area in your home. Create a grid on it, separated by date and child. Use a different color for each child. Enter in — or, if they are old enough, ask your child to enter — what needs to be handed in by when. And when extracurriculars are happening. “Any kind of visual cue is really helpful for people with ADHD,” says Matlen.

• Establish a central home base

Near the dry erase board, set up a landing space for all backpacks, lunch boxes, equipment and so forth. Give each child a large basket where they can toss all of their items the minute they get home. Set up another basket for all papers that need to be signed, which you can easily check in the evening.

• Use technology

Program your computer or mobile calendar to alert you when due dates are coming. Set several alarms for when you have to go pick up your kids at school. Text or email reminders to yourself. Or go old-school, and leave Post-It notes all over the house — kitchen, bathroom mirror, computer screen and anywhere else that might help.

• Streamline back-to-school shopping

Shop online as much as possible to reduce aggravation. Some schools’ websites have a list of back-to-school needs with links to online retailers. Some have even arranged that the deliveries go directly to the school.

• Prep what you can the night before

Since people with ADHD tend not to be great in the mornings, do what you can the night before school to streamline the morning chaos. Pack lunches, lay out clothes, make sure homework is in backpacks, and the like.“Most parents are trying to get out the door for work as well as get the kids off,” Matlen says. “It can be a very difficult scenario. Anything you can do to make less work in the morning is a plus.”

• Acknowledge your feelings

Many parents who have an ADHD diagnosis may have had a hard time in school — so this time of year can be really triggering. Bieber urges parents to journal, or talk with another adult about their thoughts and experiences.

“This can help you be more available to support your own children in having a positive experience,” Bieber says.Also, when you are stressed and worried, it’s much more difficult to access executive function and be productive.“By talking or journaling, we are reducing stress and creating space to focus on all of the organizational tasks that are so incredibly important for getting back to school,” she says.Most of all, be nice to yourself. No one gets it 100% right, all of the time. You and your family are all in this together, and together you will all muddle through the best you can. No one can ask for more.

Women with ADHD are at a higher risk than women without ADHD to be diagnosed with postpartum depression (PPD), according to a recent study conducted in Sweden. Researchers found that mothers with ADHD who have no history of depression are 24% more likely to be diagnosed with PPD than mothers without ADHD who have no history of depression.

The Study

Postpartum depression can happen during pregnancy or the first year after a mother gives birth. It can include strong feelings of worry, sadness, shame and fear. It is the most common complication after having a baby, affecting about one in seven mothers who are pregnant or have recently given birth.

More than 77,000 pregnant women participated in the Swedish study to determine whether pre-pregnancy ADHD was correlated with a risk of developing PPD. Those with ADHD were compared to those without ADHD. And the researchers considered — and removed any possible effects from — the participants’ race and ethnicity, social vulnerability, maternal age, single or multiple births, and whether they reported substance use, food scarcity, intimate partner violence and stress. The rate of PPD diagnoses was 6.4% among mothers with an ADHD diagnosis versus 5.2% among mothers without an ADHD diagnosis.

The researchers’ work was prompted by both a March 2023 study that found an increase in ADHD diagnoses among women of childbearing age and 2018 research from the U.S. Centers for Disease Control and Prevention that self-reported postpartum depression symptoms were increasing.

Living with ADHD means managing symptoms like impulsivity, inattention and emotional regulation issues on a daily basis. During the postpartum period, these challenges can be amplified by hormonal fluctuations, sleep deprivation, disrupted routines and the additional stressors of caring for a newborn. All of this can contribute to feelings of overwhelm, anxiety and depression. Women from the Swedish study diagnosed with PPD described struggles with overwhelming sadness, anxiety and a sense of disconnect from their newborn.

Real Mom Experiences

Daniela Aachen, a travel expert and co-founder of Discover Italy, based in Berlin, Germany, has ADHD and experienced postpartum depression after the birth of her child.

“As a woman with ADHD, I know firsthand how difficult it can be to manage the stressors of life while also managing symptoms of a mental health disorder,” she says. “I was fortunate enough to have a good support system in place after my child was born to help me cope with the feelings of depression I was having, but I know that not all women with ADHD are so lucky.

Aachen believes it makes sense that women with ADHD are more likely to experience PPD.

“Women with ADHD can feel overwhelmed as a result of the shift in lifestyle that often occurs after having a baby, and there can be a lack of understanding from partners or friends,” she says. “My ADHD symptoms were heightened, and I struggled more with organization and staying on task.”

Ginelle Krummey is a licensed clinical mental health counselor at Growth Point Collaborative Counseling and Group Facilitation in Marshall, S.C. She’s also the mom of a one-year-old who experienced the interaction of ADHD and PPD.

“I do not have severe ADHD, but I do have neurodivergent traits,” she says. “I experience

plenty of ADHD struggles: impulsiveness, prioritization difficulties, low frustration tolerance, problems following through, errors in executive functioning and hyperfocus.”

The responsibilities of caring for a newborn clashed with Krummey’s typical approach to getting things done, which she describes as a more spontaneous and follow-your-nose approach, doing one thing after the other in a string of impulses.

“Doing this with a child was nearly impossible,” she says. “With the brain fog of hormonal shifts and resulting emotional instability from loss of sleep, nothing felt good or satisfying.”

Krummey says these feelings led to depression, and she would reach the end of each day feeling let down by her circumstances.

“I found myself grieving that I hadn’t done anything I considered valuable,” she says. “It was impossible to be satisfied by the miraculous reality that I was keeping a child alive with my body alone because there was a new set of demands impeding my ability to follow my own interests.”

Recognizing the Symptoms of PPD

Postpartum depression can interfere with a mother’s ability to care for her baby and handle other daily tasks. There are many symptoms; and while they often occur immediately after someone gives birth, they can appear during pregnancy or for up to a year after delivery.

• Depressed mood, severe mood swings or crying too much
• Difficulty bonding with baby
• Withdrawing from family and friends
• Inability to sleep or sleeping too much
• Overwhelming tiredness or loss of energy
• Intense irritability and anger
• Hopelessness
• Feelings of worthlessness, shame, guilt or inadequacy
• Reduced ability to think clearly, concentrate or make decisions
• Restlessness
• Severe anxiety and panic attacks
• Thoughts of self-harm or harming the baby
• Recurring thoughts of death or suicide

Left untreated, PPD can last for months.

Getting Support

Not all women with ADHD will experience PPD, and there are steps that can be taken to manage symptoms, says Aachen. Those steps include seeking help from mental health professionals and engaging in supportive activities like attending therapy or support groups. Focusing on coping strategies and developing healthy relationships can create an environment of support and understanding that helps mothers manage their mental health, she says.

“I found comfort in talking to other mothers who had gone through similar experiences and this helped me feel less alone,” Aachen says. “It gave me strength and helped me to manage my feelings of depression. Not only did I have a better understanding of how to cope, but I also had an invaluable support system in place.”

Ila Dayananda is chief medical officer and obstetrician at Oula Health maternity clinics in New York City. She says that, while every mind is unique, it’s important to understand that ADHD is a significant risk factor to consider for postpartum depression.

“Every woman — but especially those with known risk factors like ADHD — can benefit from a solid support system of family, friends and medical professionals, particularly in the postpartum period,” Dayananda says. “Consultation from not just an OB/GYN but also a mental health professional can offer necessary guidance, diagnosis and resources.”

Amy Braun, a licensed clinical professional counselor with a private practice in Chicago, encourages women who are having issues to look for care designed for new moms.

“The good news is that there are perinatal mental health-certified therapists who specialize in working with new moms with both ADHD and postpartum depression,” she says. “ADHD symptoms during the postpartum period are unique and can have different presentations. It is important that moms with ADHD know that there is help and they can feel better.”

Pregnancy can be an exciting time, although not without its challenges and uncertainties. If you have ADHD, you may dread how pregnancy will influence your symptoms. If you’re on stimulant medication, you also need to decide whether to continue it during this time. We’ve asked experts to help us shed light on how ADHD and pregnancy influence each other and how you can make this time easier.

ADHD and Pregnancy

There is limited research about how ADHD affects pregnancy and vice versa, as U.S. Food and Drug Administration regulations exclude pregnant women from clinical trials.

Still, there is some evidence that pregnant women with ADHD are at a higher risk of such complications as early labor or a condition called preeclampsia, which usually begins 20 weeks into pregnancy and includes high blood pressure and signs of organ damage.

“When it comes to individuals with ADHD, pregnancy can come with unique challenges,” says Julia Poole, a women’s mental health therapist with Lemon Tree Therapy in Scottsdale, Ariz. “Hormonal changes can affect neurotransmitter levels in the brain, potentially worsening symptoms related to attention, focus, and impulse control. Coping skills and routines that worked before pregnancy may prove less effective during this season of rapid changes to one’s body, daily routines, sleep habits, relationships, and even preferences for foods and smells. These difficulties can be overwhelming, especially when added to the already commonly experienced physical and emotional demands of pregnancy.”

Still, some women say their ADHD symptoms decreased during pregnancy. This may be due to estrogen levels dramatically increasing, especially in the first trimester. Estrogen has a significant impact on dopamine, which is responsible for executive functioning and which is often low in the ADHD brain.

However, estrogen levels drop drastically after birth, which results in a quick return of ADHD symptoms. Such a jarring change can result in your mental health worsening. That may be one of the reasons why women with ADHD are more likely to have postpartum depression.

ADHD Medications During Pregnancy

Women who are taking stimulants for their ADHD might wonder whether the stimulants are safe to take during their pregnancy. The uncertain answer: Since pregnant women are excluded from clinical trials, there’s insufficient evidence to know for sure.

“There is no definite evidence that stimulants are harmful to the fetus, but I always advise women to stop their stimulants from conception to the end of pregnancy and breastfeeding,” says John Shershow, a Manhattan-based psychiatrist specializing in Adult ADHD.

Animal trials have shown that stimulants based on amphetamines or methylphenidates had shown a negative effect on the fetus. The FDA therefore considers stimulants a ‘Category C’ medication — meaning risks cannot be ruled out.

Still, a Category C label also means that the benefits of using these medications may outweigh their potential risks. This notion seems to be supported by newer research showing minimal risk of complications for women taking stimulant medication during pregnancy.

Stress and mental health decline due to stopping the medication and ADHD symptoms worsening may be more dangerous than continuing the medication, especially for women with severe ADHD symptoms.

But each case is different. And with scarce research, you must carefully weigh your options. If you’re pregnant or planning to conceive, you should definitely discuss this issue with your doctor or consult a psychiatrist with deep knowledge of ADHD and perinatal mental health. They can explain any risks and help you make an informed decision.

It’s also possible to replace stimulants with non-stimulant medication, but Shershow warns that very little is known about the effects on non-stimulant medication on the fetus.

Never adjust or stop your medication without consulting your doctor first. Going cold turkey can mean severe mental and physical side effects and possibly impact the pregnancy.

Poole suggests checking out the website of the non-profit organization Postpartum Support International, where you can find information about using psychiatric medications during pre-conception, pregnancy and postpartum. It’s also an excellent resource for medical professionals; you might recommend this website to your doctor.

“It’s worth noting that they offer a free perinatal psychiatric consultation service for prescribing medical professionals,” says Poole.

Overall Tips on Managing ADHD During Pregnancy

Whether you take medication or not, it’s good to have a toolbox of different strategies to help you manage your ADHD symptoms and keep you and your baby healthy.

Here are some tips:

• Start with the Basics

Proper diet and rest make it easier to manage ADHD symptoms and ensure you have plenty of energy to help your baby grow.

“I recommend starting with the basics, such as checking in with yourself about hydration, food intake, movement and rest,” Poole says. “Neglecting these things can lead to increased stress and fatigue, which can worsen ADHD symptoms. Setting reminders to help ensure you meet these needs or keeping a water bottle and snack readily available and within your sight can help you stay on track.”

• Get Some Exercise

Regular movement can help you release excessive energy and has many benefits for pregnancy, like reducing back pain and swelling or helping with labor. Even a daily brisk walk is a great way to stay active. There are also many fitness classes designed for pregnant women.

Still, remember to consult your doctor before starting any exercise. Your doctor will be able to help you find safe forms of physical activity and monitor for any changes in your condition.

If you have a regular workout routine, it’s good to ask a professional to help you modify it as your pregnancy progresses.

• Learn to Manage Stress

Pregnancy can be stressful, even more so if you have ADHD or must make crucial decisions requiring medication. Long-term stress can make your symptoms worse and even impact the pregnancy. Learning grounding techniques to manage stress is essential for your well-being.

“Taking a few minutes for mindfulness and self-care during the day can help manage stress and improve focus. It can look like taking a few deep breaths with your eyes closed and reminding yourself that you’re doing enough or having a spontaneous dance party to your favorite song,” says Poole. Taking a moment to connect with your baby by gently touching or rubbing your belly while talking or singing to them can also help reduce anxiety and improve overall mood.

• Consider Therapy

Shershow points out that coaching or therapy can be an excellent non-pharmacological way to manage ADHD symptoms during pregnancy.

A therapist or coach can help you learn to manage symptoms, be more self-compassionate and guide you through fears you may have regarding being a parent with ADHD.

Some forms of treatment are particularly effective in treating ADHD. Cognitive behavioral therapy seems espeically beneficial.

• Find a Support Group

Social support is invaluable during pregnancy. You can sign up for a support group for future moms or find a community online. It can be especially beneficial to find women who also have ADHD as they can understand your particular problems and experiences.

By Lisa Fields

Many teens and young adults rely on social media to connect with others, confirm their beliefs, and learn about everything from hairstyles to health conditions. But much of what people share on social media isn’t necessarily factual.

Recent research shows a rise in misinformation about ADHD and mental health conditions on social media, and that concerns many health professionals. Videos about ADHD and mental health conditions that are posted to TikTok are among the worst offenders.

TikTok videos are short and often provide little substance, says Corey H. Basch, EdD, MPH, professor and department chair of public health at William Paterson University in Wayne, N.J. Because of this, information reaching viewers is often only surface-level or missing important details altogether, she says.

“(And) it is important to consider that TikTok is driven by algorithms and that adolescents are often unaware that there is an echo-chamber effect created by the repetition and amplification of videos that have a shared narrative,” Basch says.

Most ADHD content on social media comes from non-experts

Non-experts create most of the information about ADHD and mental health that’s posted on social media. This includes teens, young adults and influencers, not healthcare professionals. Yet many young people automatically believe that what they’re viewing on TikTok is true.

“Teens have been conditioned to immediately seek information from social media apps, versus older generations who utilized libraries, encyclopedias, teachers and a variety of other knowledgeable resources,” says Lina Haji, PsyD, a licensed clinical psychologist and mental health counselor based in Miami. “While this may be useful for some life questions, seeking mental health information from social media apps can be extremely dangerous.”

Non-experts are also sharing TikTok videos detailing their personal experiences with ADHD, depression, anxiety or other mental health conditions. Young people are drawn to these posts.

“Social media provides a somewhat unfiltered opportunity for consumers to post content on topics of their choosing,” Basch says. “These videos largely come in the form of raising awareness and decreasing stigma on a peer-to-peer level, [but] not all ADHD or mental health-related videos have adequate scientific backing.”

Research confirms that ADHD misinformation on social media is widespread

Canadian researchers evaluated the accuracy of information in the top 100 TikTok videos with the hashtag #adhd. Each was viewed more than 2.8 million times. The researchers found that more than half of the videos (52%) contained misleading information. Only 11% were created by healthcare practitioners, including licensed therapists and psychologists.

According to a study published in the journal JMIR Formative Research that Basch co-authored, healthcare providers created only 1% of 100 TikTok videos using the hashtag #mentalhealth. These videos received over 1.3 billion views in total.

“It is rare for people to see medical professionals in an entertaining and non-traditional setting; this is especially true for social media platforms like TikTok,” Basch says. “Reasons for this can range from healthcare professionals not having the time and energy it takes to reach the general public on social media to concerns about public image.”

Why comparatively few health professionals post on social media

Mallory Grimste, a licensed clinical social worker and mental health therapist based in Woodbridge, Conn., specializes in treating teens. She has produced over 250 YouTube videos addressing depression, anxiety, ADHD, and related subjects. But she says that few of her mental health therapist peers share their knowledge on social media.

“It is slim pickings to find other professionals on there,” says Grimste.

She notes that most therapists don’t have the skills to create social media videos, and many aren’t interested in learning these skills. Also, some medical experts are reluctant to post online content that could be misinterpreted by members of the public.

Grimste adds: “Many therapists and health professionals only get paid if they are seeing clients,” she says. “It can cost them a lot of money and time to make videos for free.”

How misinformation about ADHD on social media can be harmful

Mental health experts worry about the combination of social media and ADHD because many young people take the information they see at face value.

“Many teens have yet to develop the skills to evaluate the accuracy of information,” Basch says. “A great concern is that adolescents may be making faulty self-diagnoses and treatment plans in the absence of professional insight. (And) there is the possibility of encountering malicious communications that intentionally spread inaccurate information, encourage harmful behaviors and trigger those who are struggling.”

Because TikTok videos are widely viewed, a little misinformation can have a big impact.

“I have many clients bring up mental health issues they’ve seen on social media and ask me if I think they are ADHD or bipolar or if they have an insecure attachment,” says Avigail Lev, PsyD, a licensed clinical psychologist based in San Francisco. “It also comes in waves: I will get several clients, or several calls from new patients, all regarding the same mental-health concern, and then I will realize that it’s because there’s a new trend on TikTok or Instagram.”

Five Tips to Getting Good Info on ADHD

So, given all of the bad information about ADHD on social media, what should you do to analyze that questionable content, and find good info?

Here are five tips from experts:

• Go to credible online sources

Teens and young adults who want to learn about ADHD, depression, anxiety or other mental health conditions can visit the websites or social media platforms of reliable agencies and associations such as the National Institute of Mental Health, Children and Adults with Attention-Deficit/Hyperactivity Disorder or the American Psychological Association.

• Question ADHD “experts” on social media

Knowing how to create TikTok videos doesn’t make someone an authority on ADHD or mental health. You can learn whether the creator is reliable, but it requires some work. That’s why many teens and young adults don’t bother.

“This extra step often deters young people from looking for additional information or verifying credibility,” Haji says. “Questions that should be asked when considering the content creator include: Is this person educated, trained, credentialed and licensed to be disseminating this information? Most teens and young adults are unaware that this needs to be taken into consideration.”

• Seek social media content from healthcare professionals

If you’re seeking reliable information about ADHD or mental health conditions, look for social media content created by verified mental health practitioners. The information that they share is more likely to be accurate.

Basch’s study noted that some therapists provide information on TikTok to combat the misinformation spreading elsewhere on TikTok.

“I believe TikTok therapists have recognized the potential for dangerous consequences of adolescents being misled and/or misinformed about mental health conditions and have started to provide corrective information as a response,” Basch says.

• Ask trusted adults about what you see on social media

Teens and young adults can seek input from parents, teachers, therapists and other real-world experts to determine whether something they’ve heard on social media is true.

“The best thing to do if you’re concerned (that) the information in a TikTok video (isn’t) accurate and reliable is to talk to a professional who is trained in that area,” Grimste says. “There needs to be context, clinical judgment and making sure other differential diagnoses have been considered and ruled out.”

• See a professional for an ADHD diagnosis

If you believe you may have ADHD, see a health care professional for an official diagnosis, instead of relying on a TikTok influencer for a pseudo-diagnosis.

“Symptoms of ADHD can be caused by multiple things including, but not limited to, medical conditions, hormonal imbalances, depression, anxiety, trauma and a host of other things,” Haji says. “Diagnosis should be made by a licensed professional in an appropriate medical setting.”