adhd: coping strategies that actually work

Here's what they don't tell you: dealing with anxiety is like having WiFi that constantly disconnects. Here's what actually works (not the sanitized version). ## Step 1: Stop Fighting It Fighting anxiety is like arguing with a smoke alarm. It just gets louder. Instead: - Notice what's happening without judgment - Name it: "Oh, anxiety is here" - Remember it's temporary (even when it doesn't feel like it) ## Step 2: Get Practical Your brain needs concrete actions when it's overwhelmed: - **Immediate relief**: Ground yourself (5 things you can see, 4 you can hear, etc.) - **Short-term**: Have a go-to comfort activity ready - **Long-term**: Build daily practices that support your nervous system ## Step 3: Build Your Toolkit Different days need different tools: - **Bad days**: Survival mode (basic needs, gentle movement) - **Okay days**: Maintenance (routine, small steps forward) - **Good days**: Building (planning, preparing for harder times) ## Step 4: Get Your People anxiety thrives in isolation. Find: - One person who gets it (doesn't have to be family) - Professional support if possible - Online communities that feel safe ## The Real Talk Some days you'll nail this. Other days you'll feel like you're starting over. That's not failure - that's being human. That's your nervous system doing its job. Progress with anxiety looks like a drunk person walking home: lots of zigzagging, but generally moving in the right direction.