Q & A: Can Distraction and Work Save You from Depression and Worry?
A reader of my blog asked me through the live chat window:
Hello, aimguest1645505 (Great name!) Thanks for reading my blog. I'm glad you find it interesting.
What you describe is very common in people with ADHD. In fact, negativity is a key diagnostic trait of ADHD. Hallowell & Ratey list it as criteria number ???. Some people with ADHD tend to worry and ruminate. Their minds fixate on things that can go wrong and, like yourself, they can become quite worked up over it. This can sometimes be misdiagnosed as an anxiety panic disorder. This was the case with me ages ago. The solution you have found is one very effective way of combating the negative ruminating, but it has a downside as you may have discovered. It can be very exhausting to keep the mind revved up and engaged at all times. Then, when you crash, you begin ruminating again.
Here's how I licked this problem.
You posted your comment then left the page so I didn't have a chance to reply to you. I hope you wander by again to see what I've written. What you described is not only possible, but a key component to mastering this part of yourself. I focused mostly on the boredom/ADHD angle, but Depression, too, was a part of this struggle for me. Good luck!
Hi Douglas, first time reading your blog. Very interesting. A question that you may be able to answer; when I am bored my mind tends to wander to the negative...I can really work myself up into a sweat and shivers and feel really awful. I have noticed that if I can manage to keep myself busy and distract from my depression I can feel better...is this possible?
Hello, aimguest1645505 (Great name!) Thanks for reading my blog. I'm glad you find it interesting.
What you describe is very common in people with ADHD. In fact, negativity is a key diagnostic trait of ADHD. Hallowell & Ratey list it as criteria number ???. Some people with ADHD tend to worry and ruminate. Their minds fixate on things that can go wrong and, like yourself, they can become quite worked up over it. This can sometimes be misdiagnosed as an anxiety panic disorder. This was the case with me ages ago. The solution you have found is one very effective way of combating the negative ruminating, but it has a downside as you may have discovered. It can be very exhausting to keep the mind revved up and engaged at all times. Then, when you crash, you begin ruminating again.
Here's how I licked this problem.
- The first thing I did was train myself to know that the anxiety was just me getting worked up over nothing. Negativity didn't help solve anything. In fact, the anxious worrying often made my life worse. Most importantly, though, was knowing the negative thinking was a trick of my mind.
- Letting go of that anxiety and negativity was the next step. I tried many things over the years, but what worked best for me was to have a list by my bedside. My list was electronic in the form of a Palm Pilot. That PDA saved my life. I could jot down all the things I suddenly remembered needed doing and relax in the sure knowledge that I would not forget them (again). A pad of paper and a pencil could have done the same thing, but I was a geek and the PDA was the gimmick I needed to work the change in my thinking patterns. Obviously, this is how the negative anxiety personally affected me. You will have to find your own way of dissipating the anxiety.
My ruminating occurred just before I went to sleep. I tended to start going over all the things I hadn't finished yet right when I was supposed to call it a night. This nightly panic was destructive to my life. It made me a raving, ranting insomniac and turned my sleep schedule upside down. I would frenetically work on projects into the night to prove to myself I wasn't a loser, or I would wake my wife up and make her write down notes (for fear I would forget them). Oh, the happy days of our early years. Only a young, beautiful newlywed woman in love would put up with such antics.
Yes, that PDA saved my life and my marriage. - As you discovered, if I could keep myself busy and productive I could avoid the negativity. I could fight off the depression those negative thoughts triggered.
The key to this being successful instead of just being a manic or obsessive impulse is to- Learn to have goals in your life so that the work is not just busy work but fulfilling.
- Begin with the end in mind. This will help you not lose yourself in work or distractions and allow for other things in your life.
- Train yourself to not work out of self-hatred/loathing or depression. That means I would purposefully keep my mind engaged instead of doing it in a destructive panic. The distinction may seem subtle, but it made all the difference to my self-esteem.
- Reward yourself for every little success. You deserve it.
You posted your comment then left the page so I didn't have a chance to reply to you. I hope you wander by again to see what I've written. What you described is not only possible, but a key component to mastering this part of yourself. I focused mostly on the boredom/ADHD angle, but Depression, too, was a part of this struggle for me. Good luck!
Comments
Simplifying ones life by clearing physical and mental clutter has worked wonders for me.
Counting my blessings and reaching out to people who are less fortunate that myself also helps to mitigate my depressed state.
I also find that early morning and afternoon exercise, fresh air and sunshine, and ensuring healthy bowel movements keeps me bright and cheerful.
I find that it's impossible to feel cheerful when I spend most of my time indoors and I'm carrying pounds of purifying toxic waste in my gut.
I have to keep busy to keep out of trouble. Too busy, of course, as is 'normal' for us, but if I can keep at productive things, I'm far less prone to negative thinking.
Meditation techniques help a lot.
I'm wondering if I need to do something to protect my iBook.
What do you think?
Since you seem to be new here I hope you enjoy the links I just provided. I'm looking forward to future comments from you.
Douglas
Thanks for commenting. Hope to see your around here again.
Claire ~ Total bollocks. That's what I think. I'll go into more details in the current Splintered Chat. Head on over there and I'll look forward to seeing you.
~Douglas
Doctors will find various things wrong with you. Each one is different and they all have pet diagnoses. The problem is that ADHD is difficult to nail down because many of its symptoms are also symptoms of other neurological maladies. It sounds like you are living the old adage "too many cooks spoil the broth". Perhaps you shouldn't see so many doctors? Just focus on the one best doctor and through a process of trial and error the two of you can find a label to describe your symptoms.
You also might want to consider seeing a psychiatrist instead of a doctor. I would recommend a cognitive behavioral therapist. They are wonderful and aren't quick to medicate you. They want you to fix as much as you can with your own power.
The other advice I would give is to keep a notebook of your symptoms so that you can help the doctors identify what is going on.
As for conversations with others who share similar problems, check out http://www.addforums.com/. Lots of helpful, chatty people in there. Good luck!
Thanx for the info. I'll take it to heart. I'm planning on cutting down my specialist doctors. Also I've been thinking about changing my theorpist. Be talking to you.