At The ADHD Centre, we understand that the journey doesn’t end with a diagnosis. ADHD is a condition that requires consistent support, resources, and practical strategies to enable you to manage daily life.

That is why we are dedicated to helping you grow beyond your initial assessment. As part of our commitment, we offer free online drop-in study sessions and mindfulness workshops to anyone assessed by The ADHD Centre or signed up for a block of coaching sessions.

The weekly sessions are tailored to support people at different educational or personal development stages. They focus on two distinct areas: mindfulness and study skills, covering strategies for focus, emotional regulation, and academic success. 

Experienced ADHD coaches lead the sessions: Alexandra Loewe, our ADHD Mindfulness Coach, and Anne Betteridge, our ADHD Educational Coach. Below, we’ll introduce each session, explaining who they are for and how they could help you.

Alexandra’s sessions cover techniques such as breathing exercises and guided meditation, each designed to help you develop a more mindful approach to daily challenges. She also explains the impact of mindfulness on strengthening executive functions, the control centre in the brain that works differently for neurodivergent people. Over time, these skills can improve your ability to manage stress, reduce distractions, and develop emotional awareness. The mindfulness drop-in sessions are open to anyone who wants to strengthen these skills in a supportive environment, with guidance designed explicitly for ADHD.

In each session, Alexandra introduces techniques and explains how they can help with ADHD-specific issues. You will be shown how to practise these exercises to experience the benefits and rewards. Sessions last half an hour, giving you time to unwind, practise new techniques, and gain skills to carry into your week.

In addition to her work in ADHD coaching, Alexandra leads workshops on emotional intelligence, resilience, and accommodations in the workplace, alongside personalised one-to-one coaching. She also offers bespoke parenting courses to support parents who have children recently diagnosed with ADHD and ASD and has an online Essential Parenting Course accessible to any parent, with or without an assessment from the ADHD Centre. This is a highly specialised programme to strengthen executive functions, combining mindfulness exercises with brain-training games to support focus, organisation, and resilience for parents and their children.

Education and Qualifications

• Youth mindfulness practitioner
• Qualified personal performance life coach
• Evidence-based strategies for managing ADHD across the Lifespan Certificate
• CBT and Advanced CBT Diploma
• Mindfulness for well-being and peak performance online course
• Child Mental Health Centre CPD: are we medicalising human unhappiness?
• CPD: Changing the ADHD brain: moving beyond medication

Balancing academics with ADHD can be incredibly challenging for students in Higher Education. Our Student Study Skills drop-in sessions, run by Anne Betteridge, take place on alternate Tuesdays and Thursdays and are designed to support university and college students with ADHD. Anne’s expertise in ADHD and educational coaching makes her sessions an invaluable resource for any student looking to succeed despite the challenges ADHD can bring to academic life.

Each session offers advice and practical exercises so students can apply what they learn in real time. Anne’s sessions include guidance on planning and structuring essays or dissertations, tips for effective referencing, and strategies for improving concentration during study hours. 

Anne also discusses time management tools, such as planners, timers, and methods for breaking down tasks, which can make studying feel more manageable and less daunting.

Whether you’re struggling with procrastination, finding it hard to start assignments, or needing help with organisation, the study skills sessions are designed to provide actionable advice that empowers you to reach your academic goals.

She helps clients leverage their strengths, viewing ADHD as a potential asset that, with the proper support, can lead to success and fulfilment in academic and professional settings. Anne offers practical solutions to common ADHD-related issues.  

Qualifications and Education

• Postgraduate Diploma in Adult Dyslexia Diagnosis and Support, LSBU
• Level 5 Diploma in Teaching Disabled Learners (City and Guilds)
• Post Graduate Certificate in Education (FE & HE), Southampton University

If you have been assessed by The ADHD Centre or signed up for a block of coaching sessions, you can join these free drop-ins. Simply email us at connect@adhdcentre.co.uk, and we’ll provide you with the information you need to start attending.

The ADHD Centre is dedicated to supporting people with ADHD by offering comprehensive assessments, personalised coaching, and practical resources. Our specialist psychiatrists and coaches provide evidence-based services, including ADHD diagnosis, coaching, mindfulness, and educational support. With a focus on empowering people to reach their potential, we offer ongoing support beyond diagnosis. For more information about our services, please visit our website at www.adhdcentre.co.uk

The journey with ADHD can be challenging, but with guidance and resources, it’s possible to build a balanced, fulfilling life. Our free drop-in sessions are just one of the ways we continue to support you on this path, helping you strengthen skills and build resilience with the support of experts who understand the ADHD experience. 

Don’t be afraid to ask for help or talk to a doctor if you feel overwhelmed. Remember, you are never alone. 

Our highly experienced team is on hand to provide expert insight, advice, support, and guidance on ADHD and how to manage it effectively and embrace some of its challenges. 

Book an ADHD assessment for an adult or a child HERE   

For more information on how we could help you: 

Call 0800 061 4276

Email enquiries@adhdcentre.co.uk 

Follow us on social media. You can find us on Facebook, Instagram, or LinkedIn

No one enjoys the feeling of failure or that nagging sense that things just aren’t going to plan. But how often have you felt life slipping out of control, leading to a cascade of discouraging thoughts and a bleak outlook? Facing failure is hard for anyone, but for people with ADHD, it can feel particularly overwhelming. 

ADHD symptoms often amplify the emotional weight of setbacks, making these feelings of failure even more problematic to shake.

A single setback can sometimes feel like a personal failing, leading to frustration, self-doubt, and a sense of defeat. 

Yet, understanding these feelings and learning ways to cope with them can be the first step toward a healthier mindset and a more resilient response to life’s inevitable twists and turns.

For anyone with ADHD, three core challenges can make dealing with failure especially difficult: the fear of failure, a heightened sensitivity to criticism, and Rejection Sensitive Dysphoria (RSD).

• Large projects or goals can feel overwhelming. Breaking these down can make each step achievable and lessen the fear of the outcome.
• Remind yourself that making mistakes is a part of learning. Develop a habit of self-compassion by using self-talk and focusing on what you learned from setbacks.
• Recognise that fear-driven thoughts, like “I’m going to fail” or “I’m not good enough,” aren’t always rooted in reality. Practising thought-stopping techniques and replacing negative thoughts with more balanced ones can help reduce fear.
• ADHD can make it easy to overlook progress. Tracking small achievements and celebrating each can help reduce the fear of failure by emphasising progress over perfection. A gratitude diary or book of accomplishments is an excellent way to jot down positive thoughts and achievements.

When someone with ADHD receives critical feedback, it can trigger feelings of shame or inadequacy. They might focus solely on the negative aspects of the input, overlooking any constructive points. This heightened sensitivity can make social situations, teamwork, or personal relationships fraught with potential pitfalls.

• Try to view criticism as a tool for improvement rather than a personal judgement. This mindset can take time to develop, but it helps reduce the emotional sting associated with criticism.
• If criticism feels overwhelming, try asking for specific suggestions on improving. This can shift the focus from general negativity to tangible steps you can work on.
• Boost your resilience to criticism by regularly affirming your strengths. A list of positive qualities or achievements can help you maintain perspective if you receive critical feedback.
• If specific environments or relationships feel overly critical, it may be worth evaluating their importance. Surround yourself with people who give constructive feedback in a kind and balanced way.

RSD can lead to a variety of challenges, from social withdrawal to depression or anxiety. The emotional pain associated with perceived rejection can be intense, sometimes causing people to avoid social situations altogether. This sensitivity can affect friendships, romantic relationships, and professional interactions.

• Accepting that RSD is a part of ADHD can help reduce negativity around these feelings. Remind yourself that these reactions are part of your ADHD and not a character flaw.
• Developing transparent and open communication skills can help clarify misunderstandings that might otherwise feel like rejection. When you feel hurt, asking for clarification can sometimes reveal that the perceived rejection was unintentional.
• Deep breathing exercises, mindfulness, or exercise can help ground you during moments of intense emotion and provide some control over emotional responses.
• Cognitive-behavioural therapy (CBT) and other therapeutic techniques can help manage RSD. A therapist can help you develop strategies to lessen its impact.

If you know someone with ADHD who is struggling with failure, your support can make a real difference. Here are some ways you can help:

• Offer constructive support, not just criticism. Instead of focusing on what went wrong, emphasise what went right and where they showed effort or progress. Constructive feedback should be balanced with recognition of strengths.
• Encourage small steps. Remind them that goals don’t need to be achieved all at once. Help them break down larger tasks and celebrate their small wins. This approach can make goals feel more manageable and less overwhelming.
• Listen without judging. People with ADHD often feel they are constantly judged. A non-judgmental listener can provide them with a safe space to share their feelings without fear of criticism.
• Finally, learn about ADHD. The more you understand ADHD, the better equipped you’ll be to offer meaningful support. Educating yourself on ADHD can help you see where their behaviours come from and how you can be more supportive in their journey.

For people with ADHD, fear of failure, criticism, and RSD can present challenges, yet each can be managed with practical strategies and the right support. 

Recognising these feelings and learning to approach them constructively can help build resilience. For friends and family, understanding these struggles is key to providing the support that can empower anyone with ADHD to feel valued and understood.

The journey with ADHD can be challenging, but with guidance and resources, it’s possible to build a balanced, fulfilling life. Our free drop-in sessions are just one of the ways we continue to support you on this path, helping you strengthen skills and build resilience with the support of experts who understand the ADHD experience. 

Don’t be afraid to ask for help or talk to a doctor if you feel overwhelmed. Remember, you are never alone. 

Our highly experienced team is on hand to provide expert insight, advice, support, and guidance on ADHD and how to manage it effectively and embrace some of its challenges. 

Book an ADHD assessment for an adult or a child HERE   

For more information on how we could help you: 

Call 0800 061 4276

Email enquiries@adhdcentre.co.uk 

Follow us on social media. You can find us on Facebook, Instagram, or LinkedIn

October is ADHD Awareness Month, the perfect opportunity to promote understanding and awareness of ADHD.  ADHD affects millions of people worldwide, yet misconceptions and stigmas often prevent support from being available. By raising awareness within their communities, different groups, such as employers, educators, parents, and community organisations, can promote inclusivity and create environments where people with ADHD thrive.  Here’s how different groups can make a difference in their way: 

Employers 

For adults with ADHD, succeeding in the workplace can be challenging. As ADHD impacts time management, focus, and organisational skills, these can affect job performance if not adequately supported. Employers have a distinct role in raising awareness about ADHD and making workplaces inclusive. The National Institute for Health and Care Excellence estimates the prevalence of ADHD in adults in the UK at 3% – 4% but many of these adults are undiagnosed. Employers can start by offering training for managers and employees about ADHD. Workshops or seminars focusing on how ADHD manifests in the workplace, including common behaviours like impulsivity or struggles with deadlines, can help break down misconceptions. Guest speakers or webinars featuring ADHD specialists can educate employees about how the condition affects adults.  Companies can hold awareness campaigns, share informative content through newsletters or internal communications, and provide employees with resources to understand ADHD better. Promoting open discussions about neurodiversity, in general, can also help reduce stigma.  At The ADHD Centre, we help businesses and employees navigate ADHD. Tailored assessments, reasonable adjustments, and employee assistance programs, among other measures, can promote a more inclusive, conducive, and productive work environment. Download our FREE guide: ADHD in the Workplace: An Employer’s Guide HERE

Supporting Employees with ADHD:

Employers can adjust to accommodate employees with ADHD. Flexible work hours, clear and concise instructions, and time management tools can make a big difference. For example, offering project management software or allowing short, frequent breaks can help employees stay on track and be more productive.  Creating a culture of openness is crucial where employees feel safe disclosing their condition. Implementing mentorship programs or peer support groups where individuals with ADHD can share their experiences and coping strategies can create a more supportive environment. 

Educational Settings: Schools, Colleges, and Universities 

ADHD often first presents itself in school-aged children, and many students with ADHD face academic struggles due to the structure and demands of the education system. Educational institutions have a responsibility to promote awareness of ADHD and implement systems that support neurodiverse students.  Schools can begin by educating teachers, staff, and students about ADHD. Workshops that explain the symptoms of ADHD and how they affect learning can help create a more understanding environment. Schools can also collaborate with local ADHD support organisations to host informational events for students and parents.  Schools, colleges, and universities can promote ADHD through social media, organise speaker events, or create newsletters dedicated to the subject. Highlighting famous people with ADHD who have thrived academically and professionally can inspire students and break down stereotypes.  The ADHD Centre's coaches have worked with university students for many years and understand what tutors and lecturers look for in academic work. We are hosting a FREE online webinar for education providers on October 22nd, 2024. In it, you will learn how to implement accommodations and strategies for ADHD in higher education settings.  Hear about the latest developments in ADHD and how you can use them in an educational setting to support your students. If you want to help your neurodiverse students, REGISTER HERE. 

Supporting Students with ADHD:

Students with ADHD often benefit from personalised learning strategies. Schools can offer Individualised Education Plans (IEPs) or 504 Plans that include accommodations like extended time on tests, reduced homework load, or the ability to take exams in a quieter setting.  In addition, providing tools such as assistive technology can help ADHD students stay organised and focused. For instance, apps that remind them of deadlines or help break down tasks into smaller steps can support their academic success.  Colleges and universities can also offer ADHD coaching services, in which students are paired with mentors who assist them with time management, organisation, and study strategies.  Creating ADHD support groups on campus allows students to connect with peers who face similar challenges, promoting a sense of belonging and mutual support.  If students have been assessed for ADHD at The ADHD Centre and are university students or about to start university, they will be entitled to free, online, drop-in study skills sessions during term time.  An hour-long slot will be available once a week, led by one of our experienced ADHD educational coaches and mental health mentors. 

Parents

Parents play an essential role in supporting children with ADHD and can serve as strong advocates in raising awareness of the condition within their communities.  They can speak with educators, coaches, and community leaders about the needs of children with ADHD and offer to share resources or host educational sessions. Parents can also work together to form or join parent support groups to share experiences, challenges, and coping strategies. These groups can organise events or social media campaigns that provide information about ADHD and its impact on children and families. For more information on support available for parents, visit HERE 

Supporting ADHD Children:

Parents need to create a structured and supportive home environment for children with ADHD. This includes setting clear expectations, providing positive reinforcement, and helping children develop strategies to manage their symptoms.  Parents should advocate for their child’s needs at school by working with teachers to ensure accommodations are in place. They can request meetings with school staff to review their child and adjust as needed. Open communication between parents and educators is vital to creating a cohesive support system for ADHD students.  In addition, parents can help their children develop coping strategies by encouraging physical activity. This has been shown to improve focus and promote a healthy diet and sleep schedule.  We offer an Essential Parenting Course for ADHD. Equip yourself with practical tools and strategies to help your child thrive with ADHD. Our six-video course, led by expert ADHD parenting coach Alexandra Loewe, offers real-life insights to support your child’s unique neurodiverse needs and help them flourish.  Find out more HERE 

Community Groups: Building Awareness at a Grassroots Level 

Community organisations, from sports clubs to religious groups and local councils, play an integral part in raising awareness of ADHD and supporting those with the condition.  Community groups can host ADHD awareness events, particularly during ADHD Awareness Month. These can include educational workshops, guest speakers, and panel discussions featuring people with ADHD sharing their experiences.  Public libraries, community centres, or local charities could offer resources such as brochures, books, or informational sessions for the public. These groups can also use their social media platforms to share facts, myths, and resources about ADHD throughout the month. 

Supporting the ADHD Community:

Sports and recreational programs can accommodate children with ADHD by understanding their unique needs. ADHD can sometimes manifest in hyperactivity or impulsiveness, so coaches and leaders should be patient and adjust their approach, ensuring a positive experience for all participants.  Local governments or neighbourhood associations can support people with ADHD by advocating for inclusivity policies, such as better access to mental health resources and educational support.  Religious and civic organisations can also form support groups or offer ADHD-friendly services, such as quieter spaces during religious services or youth programs that accommodate diverse learning styles and abilities.  Promoting ADHD awareness and understanding requires a collective effort from employers, educators, parents, and community groups. By working together, we can raise awareness and create supportive environments for anyone with ADHD.  As we celebrate ADHD Awareness Month, let’s all take steps to create inclusivity, provide support, and eliminate stigma. Everyone has a role to play in raising ADHD awareness and creating a world where anyone with ADHD feels understood and empowered.

The ADHD Centre

The ADHD Centre has a team of medical professionals who have worked with ADHD patients for decades. We understand the challenges of the condition and how ADHD can impact your life.   Whether you’re an adult, a student, or the parent of a child with ADHD, we can offer support and treatment to help you manage and cope with the challenges ADHD can bring.  For more information on how we can help you: Call 0800 061 4276 Email enquiries@adhdcentre.co.uk Follow us on social media. You can find us on Facebook Instagram or LinkedIn Book an ADHD assessment for an adult or child HERE 

When most people think of ADHD, symptoms like hyperactivity come to mind. However, ADHD can manifest in more subtle and lesser-known ways that many might not associate with the condition. Some of these symptoms can significantly impact daily life yet go unrecognised. Learning to recognise these lesser-known symptoms can help towards an earlier diagnosis, leading to an improved life for those with the condition. Here, we look at ten symptoms and how they might present in someone with ADHD.

1. Emotional Dysregulation

Emotional dysregulation refers to difficulty managing intense emotions. People with ADHD may experience mood swings, frustration, or anger that seem out of proportion to the situation. They may also find it challenging to return to a calm state after being upset. This can lead to misunderstandings in relationships and a general feeling of overwhelm. Managing emotional dysregulation: Practising mindfulness techniques can help. When emotions start to escalate, pause and focus on your breathing. Inhale deeply for a count of four, hold for four, and exhale for four. This simple technique can help ground you, allowing your brain to process emotions more calmly. If you want to explore mindfulness for ADHD, we run a bespoke course tailored specifically for people with ADHD. Find information on it HERE . We also run free weekly mindfulness drop-in sessions for anyone assessed by The ADHD Centre.

2. Sleeplessness

Difficulty falling or staying asleep is common for people with ADHD. The ADHD brain tends to remain active even at night, making it hard to switch off. Restlessness and racing thoughts can keep someone awake for hours, resulting in chronic fatigue the following day. Managing sleeplessness: Creating a consistent bedtime routine is vital. Avoid stimulating activities like screens (TV, phone, or computer) at least an hour before bed. Instead, opt for calming activities like reading or listening to soothing music. Try winding down with a warm bath or using lavender essential oils to create a relaxed atmosphere. Setting a regular sleep schedule can help your brain adjust to a predictable rhythm, making it easier to fall asleep. Find out more about healthy sleep for ADHD HERE.

3. Time Blindness

Time blindness is a phenomenon where people with ADHD struggle to perceive the passage of time accurately. They may have difficulty estimating how long tasks will take or may often be late to appointments, unaware that time has slipped away. Managing time blindness: Use external reminders such as alarms, timers, or visual time tools like countdown clocks to help track time. Setting multiple phone or smartwatch reminders to prompt transitions between activities can also be helpful. Breaking tasks into smaller, timed segments can prevent losing track of time during prolonged activities.

4. Intrusive Thoughts

Intrusive thoughts are unwelcome, often distressing thoughts that can pop into someone’s mind unexpectedly. For those with ADHD, these thoughts can be particularly persistent and difficult to control, leading to increased anxiety or distraction. Managing intrusive thoughts: Cognitive-behavioural techniques, such as thought labelling, can help. When an intrusive thought arises, label it as "just a thought" rather than something that demands immediate attention. Writing down the thought and reviewing it later can provide a sense of control, allowing you to continue focusing on the task.

5. Sensory Overwhelm

Some people with ADHD experience heightened sensitivity to sensory stimuli, such as loud noises, bright lights, or crowded environments. This sensory overload can lead to feelings of panic or irritability, making it hard to concentrate or stay in certain situations. Managing sensory overwhelm: Having a sensory toolkit can make a huge difference. Noise-cancelling headphones, sunglasses, or fidget toys can help reduce sensory input when things feel overwhelming. Practising self-awareness can help you identify when you're overstimulated, allowing you to step away or take a sensory break when needed.

6. Social Anxiety

Social anxiety may manifest as difficulty interacting with others or feeling uncomfortable in social settings. For individuals with ADHD, their impulsivity or inattentiveness may lead to awkward social interactions, making them feel self-conscious or anxious about being judged. Managing social anxiety: Prepare for social interactions in advance by practising potential conversations or scenarios mentally or with a trusted friend. Having a few prepared topics or responses can make social settings less daunting. Start with smaller social gatherings to build confidence before attending larger events.

7. Restlessness

While physical hyperactivity is a well-known symptom, restlessness can manifest more subtly in adults as a constant feeling of inner tension or agitation. This can lead to fidgeting, pacing, or needing to keep busy, even when sitting still is expected. Managing restlessness: Incorporating regular physical activity into your routine can help channel that restless energy. Activities like walking, yoga, or even quick stretching breaks throughout the day can provide a healthy outlet. Using a fidget tool or stress ball during meetings can help discreetly manage restlessness.

8. Impulsivity in Conversations

Those with ADHD may struggle with conversational impulsivity, meaning they interrupt others or blurt out thoughts without thinking. This can make social interactions challenging, as others may perceive them as rude or overly eager. Managing conversational impulsivity: Practise active listening techniques, such as repeating what the other person has said in your mind before responding. This forces you to pause before speaking. Additionally, placing a physical reminder, like a small note that says "wait" or "pause" near your workspace, can help reinforce the habit of taking a breath before jumping into conversations.

9. Difficulty with Transitions

Some people with ADHD struggle to transition between tasks, especially when moving from something they enjoy to something less stimulating. This difficulty with transitions can lead to procrastination or difficulty shifting focus. Managing transitions: Creating a transition ritual can make moving from one task to the next easier. For example, set a timer for the final five minutes of your current task, then take a short break before starting the next one. Listening to a specific song or taking a quick walk can also act as a mental cue to help your brain switch gears.

10. Overthinking and Mental Exhaustion

Overthinking can be a significant issue for people with ADHD, who may dwell on decisions or outcomes, leading to mental exhaustion. This thought pattern can be draining and leave little mental energy for other tasks. Managing overthinking: Set time limits for decision-making. Give yourself a set amount of time, such as 10 minutes, to make a decision, and once the time is up, commit to moving forward. Journaling your thoughts can help get them out of your head, making them feel more manageable.

The ADHD Centre

The ADHD Centre has a team of highly skilled ADHD practitioners, including medical consultant psychiatrists, specialised ADHD coaches, and psychologists who have worked with ADHD patients for decades. We understand the challenges of the condition and how ADHD can impact your life. Whether you’re an adult, a student, or the parent of a child with ADHD, we can offer support and treatment to help you manage and cope with the challenges ADHD can bring. For more information on how we can help you:

• Call 0800 061 4276
• Email enquiries@adhdcentre.co.uk
• Follow us on Facebook, Instagram, or LinkedIn.
• Book an ADHD assessment for an adult or child HERE.