ADHD waiting well

NHS Talking Therapies offer Cognitive Behavioural Therapy (CBT) and other therapeutic approaches to help manage symptoms of anxiety and depression, which are common co-occurring conditions with ADHD. CBT based techniques can provide practical coping strategies to deal with these difficulties. Talking Therapies can also offer signposting to more relevant services if necessary and appropriate.

How to refer:

• Self-Referral Online: Visit the NHS Talking Therapies service page and find your local service. Many services allow you to self-refer online by filling out a referral form on their website.
• GP Referral: You can also ask your GP to refer you to NHS Talking Therapies. They can provide a referral based on your needs and the local services available.
• Contacting the Service Directly: Some NHS Talking Therapies services allow you to contact them directly by phone or email to start the referral process. Check your local service’s website for contact details.

For confidential support, Samaritans offers a 24/7 helpline. You can call 116 123 at any time for emotional support, whether you are in crisis or just need someone to talk to. They also provide support through email at jo@samaritans.org, and you can visit their website for more resources and information at Samaritans.

If you want to speak to someone who is not a clinician, ask the mental health team looking after you or call Single Point of Access for a referral to The Cove; a local community safe space. The cove is open 2-10pm every day, 7 days a week, offering 1:1 appointments in person or virtually. For more information, visit The Cove web page.

For children and young adults aged 11-25. ​​​ You can access free, safe and anonymous support through Kooth which is supported by the NHS for anyone who resides in North West London. Visit the Kooth web page for more information on how to access the service.

The Recovery and Wellbeing College offers a variety of free educational courses and workshops designed to support mental health and personal recovery. These courses cover topics such as understanding mental health conditions, developing coping strategies, and improving self-management skills. The courses are co-produced by professionals and people with lived experience, promoting a peer-supported learning environment. The College aims to empower individuals through education and skill-building, helping them to manage their own mental health and wellbeing.

How to Access:

• Enrolment: You can enrol online through the Recovery and Wellbeing College website. Courses are available to those using CNWL services, their supporters and staff.
• More Information: Visit their website for more details on available courses and workshops here.

Single Point of Access is a Mental Health Crisis Line which offers emotional support and advice to people who require urgent mental health attention, 24 hours a day, 7 days a week. It is open to children and adults of all ages, to people who haven’t previously used mental health services and to carers and family members who might be concerned about someone.

​​​​​​​How to contact CNWL Single Point of Access: Call on 0800 0234 650 (Freephone) or by emailing cwn-tr.spa@nhs.net.

You can also call NHS 111 and select the mental health option if you are experiencing something that makes you feel unsafe, distressed, or worried about your mental health. This is an additional way to contact crisis services and does not replace the Trust’s Mental Health Crisis Line. You can read more about NHS 111 on this page. 

A comprehensive mental health support directory designed to connect individuals with local mental health services. By entering your postcode, you can access a wide range of nearby mental health resources, from crisis helplines to counselling services. Available via a website and mobile app, the platform aims to make mental health support easily accessible by providing a centralised database of national and local services, including NHS, charities, and private organisations. For more information and to find local services, visit Hub of Hope.

Provides comprehensive advice and support to empower anyone experiencing a mental health problem. Mind offers a variety of resources, including information on mental health conditions, coping strategies, and legal rights. They also provide support through local Mind branches, which offer services such as counselling, peer support, and advocacy. Mind's Infoline (0300 123 3393) is available for confidential help and information. Visit Mind for more information.

• Inattention: Break tasks into smaller steps and use visual reminders.
  • Use Paper Planners: opt for visible, paper-based tools like calendars and planners to help manage tasks and reduce forgetfulness.
  • Apply the Pomodoro Technique: Work in 25-minute blocks followed by short breaks to improve focus and manage time effectively. Use apps like Pomofocus to keep track.
• Hyperactivity: Engage in regular physical activity to expend excess energy.
  • Exercise Regularly: Boost dopamine levels by setting an alarm and using motivational tools like fitness apps to maintain regular physical activity.
• Impulsivity: Practise mindfulness and pause before acting on impulses.
  • Maintain a Gratitude Journal: Spend a few minutes each morning writing down things you are grateful for to enhance mood and emotional regulation.
• Time Management and Organisation: Use planners and apps to schedule tasks and set reminders to stay on track. Developing a consistent daily routine can significantly improve focus and productivity, reduce distractions, ensure tasks are completed, and provide a sense of stability.
  • Set Multiple Alarms: Use multiple alarms to structure your morning routine and improve punctuality and organisation.

• Set Task Reminders: Use your phone or planner to remind yourself of important tasks and deadlines to enhance follow-through and organisation.
• Stress: Relaxation techniques can be used to manage stress effectively. Deep breathing exercises and meditation can be excellent ways to reduce stress levels. Additionally, maintaining a regular exercise routine and healthy sleep patterns can help to further alleviate stress and promote overall well-being.
  • Simplify Your Environment: Keep your living and work areas tidy to minimise distractions and reduce stress.
  • Take Regular Breaks: Incorporate short breaks throughout the day to help recharge and sustain focus.

Diet can also have a significant impact on ADHD symptoms. Research has shown that maintaining a balanced diet promotes overall health and well-being. Here are diet and nutrition tips that may be helpful:

• Eat regular, balanced meals: Include a variety of fruits, vegetables, whole grains, and lean proteins.
• Avoid processed foods: Reduce intake of foods high in sugar and artificial additives.
• Consider supplements: Omega-3 fatty acids, may help improve attention and some other ADHD symptoms but consult with a healthcare provider first.

Regular physical activity can be very helpful in managing ADHD symptoms. It is recommended that you aim for at least 30 minutes of physical activity most days of the week. Using alarms or apps to remind you to get active can be helpful in creating and maintaining a daily exercise routine.

Different types of exercise can provide various benefits to specific symptoms:

• Aerobic Exercise: Running, cycling, and swimming boost dopamine levels, enhancing focus and mood while improving cognitive functions and overall physical health.
• Strength Training: Incorporating weightlifting or resistance exercises can increase focus, discipline, mood, energy levels, and physical strength, contributing to better sleep and overall mental health.
• Mind-Body Exercises: Practices like yoga or tai chi enhance focus, reduce stress, improve emotional regulation, and promote physical and mental wellbeing.

• Set Limits: Establish specific times for screen use and screen-free periods to improve focus and reduce impulsivity.
• Use Apps and Tools: Utilise screen time management apps like Forest or Stay Focused, and productivity tools like Freedom to minimise distractions.
• Create Screen-Free Zones: Designate areas in your home where no screens are allowed to encourage engagement in other activities like reading or crafts.
• Mindful Usage: Prioritise meaningful screen activities and ensure social interactions are engaging and enriching rather than passive.

Regular screen breaks can lower anxiety, enhance focus, improve sleep quality, and alleviate physical issues like eye strain:

• Schedule Breaks: Set specific times for screen breaks, particularly during meals or before bedtime.
• Engage in Offline Activities: Invest time in hobbies that don’t involve screens, which can also help improve focus and reduce hyperactivity.
• Set Boundaries: Communicate your detox times to those around you to manage expectations and minimise interruptions.
• Use Analogue Tools: opt for non-digital tools when possible to help with organisation and reduce screen dependency

Creating a Detox Plan:

• Start Small: Begin with short detox periods and gradually extend them as you adjust.
• Track Progress: Keep a journal to note the benefits felt during and after detox periods to stay motivated.
• Stay Committed: Consistency is crucial for a successful digital detox, making it a regular part of your routine to manage ADHD symptoms effectively.