How ADHD Adults Can Fend Off Depression

Dealing with depression and ADHD? Find strategies for helping ADD adults treat depression through medication and lifestyle changes like exercise, eating right, therapy, and more.

by Kathleen Nadeau, Ph.D. , Carl Sherman, Ph.D.

Estimates suggest that depression is 2.7 times more prevalent in ADHD adults than it is in the general adult population. But don’t fret. Remedies and strategies for fending off depression – through medication and alternative treatments -- are readily available to ADD adults today.

Find expert tips on how to deal with your depression here.

First, Find Out What’s Wrong.

If you or someone you love has been feeling out of sorts or shows signs of depression for two weeks or longer, it's important to get to the bottom of the problem. ADD adults can suffer from primary or secondary depression. Primary depression is largely inherited and isn't triggered by any obvious downers like job loss or relationship problems-- it just happens.

Secondary depression, on the other hand, is a consequence of being frustrated and disappointed from living with untreated or poorly controlled ADHD. A number of lifestyle changes can help control this type of depression

Next: Dealing With Primary Depression

Dealing With Primary Depression

Dealing With Primary Depression

When your depression isn't a result of your ADHD, you'll need to take a different treatment approach:

Consider antidepressants

Your doctor may prescribe an antidepressant if mild to moderate depression persists after controlling your ADHD symptoms and making lifestyle changes like those listed above. Antidepressants boost levels of the neurotransmitters serotonin and/or norepinephrine and are the primary treatment for severe depression.

Balance your ADHD and antidepressant meds

Most antidepressants work well alongside ADHD medications, but some minor adjustments may be necessary when taking multiple medications. If you’re taking Paxil (paroxetine) or Prozac (fluoxetine) and starting Strattera, for example, your doctor may prescribe a lower dosage of both the antidepressant and the ADHD medication because the two will interact.

No matter what antidepressant you take, remember that it's likely to take longer to "kick in" than ADHD medication—as long as 12 weeks for the full effect, although you should notice positive changes within two weeks.

Next: Dealing with Depression: Check Your Meds

Dealing with Depression: Check Your Meds

Dealing with Depression: Check Your Meds

Get the right treatment for you ADHD

If there are no complications, stimulant medications can work very well for adults with attention deficit. But watch out: many otherwise competent doctors aren't very good at determining the proper type or dosage of ADD medication you may need.

Consult a psychiatrist

If you feel your ADD medication isn't working well, a psychiatrist experienced in treating adults with ADHD can help. In addition to making good recommendations regarding medication, a psychiatrist may be better able to help you manage side effects and determine whether you suffer from any local: /treating-depression-anxiety-bipolar.html:"comorbid conditions like anxiety", depression or OCD.

Next: Dealing with Depression: Exercise & Eat Right

Dealing with Depression: Exercise & Eat Right

Dealing with Depression: Exercise & Eat Right

Work out

A daily workout does more than produce the natural mood-boosting endorphins. It makes it easier to fall asleep at night, and more sleep means better moods. Working out can also calm revved-up minds to help you think straight.

Reduce carbs

Adults often turn to high-carbohydrate treats like candy, chips or ice cream when they're feeling down. These foods can make you feel a bit better in the short term, but they'll eventually lead to weight gain and fatigue. It's better to stick with a low-carb, protein-rich breakfast and to snack on fruits and nuts instead of sugar and starch.

Next: Dealing with Depression: Use Your Time Wisely

Dealing with Depression: Use Your Time Wisely

Dealing with Depression: Use Your Time Wisely

Get outside

Experts believe sunlight is a wonderful mood-booster, especially for attention deficit adults. Alleviate your depression symptoms by spending as much of your day outdoors as possible. You might walk or bicycle to and from work, eat lunch in a park or take walks after work.

Stay busy

ADD adults may find that their mood darkens when they have nothing to do. To guard against idleness, experts recommend setting up an "interest closet" where you keep things you find interesting like a good book or a craft project. The next time you need something to do, grab an interesting project from the closet.

Next: Dealing with Depression: Rest & Relaxation

Dealing with Depression: Rest & Relaxation

Dealing with Depression: Rest & Relaxation

Try meditating

Sit quietly, with your eyes closed, and focus on your breathing to meditate. Each time you exhale, silently repeat a one-syllable word — "one" or "peace" or "om." Experts suggest you do this for a minute or two or even for just a couple of seconds whenever you mind is in 'dither mode.'

Get more sleep

Many adults with ADD have trouble falling asleep, which can in turn worsen their symptoms To improve your sleep, go to bed at the same time every night, and avoid exercise and other stimulating activities for at least an hour before turning in. If sleep problems persist, consult a doctor.

Identify your stress

Sometimes we're so caught up in our daily routines that we fail to step back and look at what's causing our stress. Whenever stress starts to get you down, list the biggest stresses in your day on a piece of paper. Next, look for ways to reduce or eliminate your stress.

Next: Dealing with Depression: More Ideas

Dealing with Depression: More Ideas

Dealing with Depression: More Ideas

Try cognitive behavioral therapy (CBT)

This short-term therapy has been shown to work as well as antidepressants for treating mild to moderate depression. First, patients should identify and reduce the frequent, intense negative thoughts that lead to their depression. Next, replace these self-destructive thoughts with more realistic and constructive thoughts that help point you toward positive action.

Chart your progress

Charting your progress can help you move from knowing what to do to ease your depression, to actually doing it. Create a monthly chart with the dates across the top and categories for sleep, exercise, sunshine, nutrition, and stress along the side. Each day, rate your anxiety or depression on a scale from one to 10, and give yourself a check for each category where you: ·Got at least seven hours of sleep ·Had a daily walk or other exercise ·Got 30 minutes of sunshine ·Ate a low-carb diet ·Had a lower-stress day

In your first month set a goal to earn at least three checks every day. In the second month, aim for four daily checks. Your ultimate goal, of course, is to make all of these mood-boosting habits a regular part of your daily routine. ---

More ADHD Depression Advice

Beating Depression with Exercise

Common Comorbid Conditions

Is It Depression?

More Depression in ADD Teens & Adults Advice