Tips for managing the menopause with ADHD
As women we often juggle different responsibilities, from work, to family, to friendships (and more!). And it’s not always easy.
When you’re facing both ADHD and the menopause, it can be an even bigger challenge, but there are some ways to help make it easier.
Understanding the Overlap
Both ADHD and the menopause bring their own set of symptoms, and when they converge it can feel overwhelming. The symptoms can also amplify each other, creating a unique set of challenges that affect not only your general wellbeing but also your workplace and personal life.
Attention fluctuations are common in both, and you might find it increasingly difficult to focus on routine tasks. Memory challenges can be even bigger, as both ADHD and menopausal changes can lead to forgetfulness and difficulty in retaining information.
Plus regulating your emotions can be a struggle, with more irritability and mood swings.
And that’s just some of them.
These overlapping symptoms can really complicate your life.
Recognising these symptoms as a dual impact of ADHD and the menopause can be the first step towards managing them more effectively.
Hormonal Changes and ADHD
The hormonal changes that occur during the menopause can significantly impact women with ADHD. Oestrogen is a hormone that modulates the neurotransmitter activity in our brains linked to mood, attention, and memory, and it decreases significantly during the menopause.
This reduction can exacerbate ADHD symptoms, making them more pronounced or changing the way they affect you.
For instance, you might notice you’re more distracted than usual in meetings, or find it harder than normal to concentrate when chatting with a friend.
Family and Friends
As you go through the heightened symptoms of both conditions, the emotional and behavioural changes might be difficult for those closest to you to understand.
Mood swings, irritability, and forgetfulness often cause relationship and emotional stress, and these are some small steps which can be helpful:
It may sound obvious, but consider openly discussing the changes you’re experiencing. Educating your loved ones about the symptoms means they have a better understanding and can be more supportive.
It’s important to set realistic expectations about what you can manage during this time. This might mean changing some roles in the home, or commitments outside of it, so you’re not overwhelmed and tired ( which can lead to more conflict and misunderstandings).
In the Workplace
Using practical strategies can make a big difference, and it can be trial and error to find what works for you:
Structured Routines: It isn’t always easy, but when you can, try to maintain a clear daily structure to manage your time and tasks. Using planners and setting reminders works for some people, and can help you to stay on top of responsibilities.
Try the Tech: If you haven’t already tried them, it can be worth looking into things like calendar apps, task management tools, and alarms to help you stay organised.
Environmental Adjustments: Look at optimising your workspace to minimize distractions. This could include noise-cancelling headphones, a different desk layout, or even remote work arrangements.
Reasonable adjustments (UK only): It’s not enough for employers to provide disabled people with exactly the same working conditions as non-disabled people. Employers must make reasonable adjustments by law, for example making changes to the workplace, or working arrangements, or providing equipment, services or support.
These approaches don’t work for everyone, but finding even one that’s consistently helpful can be a real bonus.
Treatment Adjustments
It might be a good time to review your ADHD treatment plan. This could include a change in medication, as hormonal shifts can affect how drugs work in your body.
It’s really important to speak to a trained healthcare professional or menopause specialist to discuss your options for hormone therapy, or other alternatives.
How an ADHD Coach Can Help
Lots of women find it helpful to work with an ADHD coach at this time.
Personalised Strategies: Coaches work with you to help you to develop tailored strategies that can help you manage things like focus, time management, and regulating emotions. These are designed to fit easily into your daily routine.
Accountability and Support: Regular sessions with your ADHD coach can provide guidance and also supportive accountability. This can help you to stick to new management strategies and treatment plans.
Education and Advocacy: An ADHD coach can help you to learn how the challenges of ADHD and the menopause are affecting your life, because it’s a unique set of challenges for each woman.
If you’re facing this alone, consider reaching out for professional help.
And if you’re thinking about working with an ADHD coach, get in touch, I’d love to chat about the ways I can help.