A woman sits alone at a table, expressing sadness and grief in a quiet home setting.

Tools for Middle-Aged Women Suspecting ADHD: Taking a Holistic Approach

As an integrative psychotherapist, I work with many middle-aged who women are grappling with feelings of overwhelm, disorganisation, and emotional dysregulation that they may not have experienced before. 

For some, these symptoms may be related to Attention Deficit Hyperactivity Disorder (ADHD), which can often go undiagnosed in women. Recent research has highlighted the connection between hormonal fluctuations during menopause and the exacerbation of ADHD symptoms. This article aims to provide some simple tools and techniques to help women manage their lives better while navigating this challenging period.

Obviously, these are just a few of many support tools and to have a more bespoke approach to your particular symptoms – working hand in hand with a therapist who really understands both menopause and ADHD is beneficial.

ADHD: An elderly woman sitting on a bed, deep in thought, with a somber expression in a cozy bedroom.

Understanding the Science

Emerging studies indicate that hormonal changes associated with menopause, particularly fluctuations in oestrogen and progesterone, can significantly impact cognitive function (al Moutaery et al., 2022). Oestrogen is known to modulate neurotransmitters, including dopamine, which plays a crucial role in attention and executive functioning. As women transition through menopause, decreased oestrogen levels can lead to increased ADHD symptoms or mask pre-existing ones.


Moreover, research shows that anxiety and mood disorders, usually heightened during this time, can overlap with ADHD symptoms, making it challenging to distinguish between the two. For instance, forgetfulness and difficulty concentrating can stem from hormonal changes or ADHD itself (Rogala & Weber, 2023).


Differentiating Symptoms: Menopause vs. ADHD

Women facing this dual challenge may wonder: Is this menopause, or is it ADHD? Here are some distinguishing features:-

Menopause Symptoms: Common symptoms include hot flushes, night sweats, sleep disturbances, and mood changes. These symptoms often correlate with hormonal rhythms and may fluctuate in intensity.

ADHD Symptoms: ADHD symptoms can include chronic disorganization, impulsivity, chronic procrastination, and attention difficulties that tend to be more stable over time. Unlike menopause symptoms, ADHD traits manifest consistently regardless of hormonal changes. A nuanced understanding of these symptoms can significantly empower women in their self-assessment and help them seek appropriate support.


Holistic Techniques for Management

1. Breathwork

Incorporating breathwork can be a powerful tool to help manage both ADHD symptoms and menopausal anxiety. Breathwork techniques, such as diaphragmatic breathing, can promote emotional regulation and stress management.


Practice: Find a quiet space. Inhale deeply through your nose for a count of four, hold for four, then exhale through your mouth for a count of six. Repeat this for 5-10 minutes daily to cultivate calm.

2. Cognitive Behavioural Therapy (CBT) Techniques

CBT offers practical tools that can help women challenge negative thoughts and develop healthier coping mechanisms.

Techniques:

Journaling: Encourage daily reflective journalling. Writing about thoughts and feelings can improve clarity and self-awareness.
Positive Self-Talk – Create affirmations that celebrate organization and focus, countering the negative self-perceptions often associated with ADHD.

Mindfulness Practices

Mindfulness can help buffer against emotional dysregulation. Engaging in mindfulness exercises, such as meditation or yoga, can promote a sense of calm and improve focus.

Senior woman practicing yoga meditation in a serene botanical garden, promoting wellness and relaxation.

Conclusion

Navigating ADHD and menopause can be challenging, but it is essential to recognise that you are not alone. Utilising integrative approaches, including breathwork and CBT, can offer comfort and help manage symptoms.


If you suspect you might have ADHD, consider scheduling an evaluation with a mental health professional who understands these complexities. Remember, taking steps towards self-awareness and holistic management can make a significant difference in your quality of life.By cultivating helpful strategies and seeking appropriate support, you can create a fulfilling life amid transitions


References:
– al Moutaery, K. et al. (2022). “Hormonal Influences on Executive Function in Midlife
Women,” Journal of Clinical Psychology.
– Rogala, C. et al. (2023). “Menopause and ADHD: Unmasking Overlapping Symptoms,” International Journal of Women s Health.