How ADHD Can Make Menopause More Challenging—and How to Cope
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As if menopause isn’t challenging enough, try sprinkling in some garden variety ADHD to the mix! This is an actual pic of my desktop and how my brain feels when I begin work every single day. I never thought much of it until my daughter was diagnosed with ADHD recently. As I sat through the assessments, appointments and strategy sessions, I quickly realized that I
Menopause is one thing, but for those of us with ADHD, it can feel even more overwhelming. ADHD (attention deficit hyperactivity disorder) already presents unique challenges related to focus, emotional regulation, and memory. Combine that with the hormonal fluctuations of menopause, and these symptoms can worsen, making daily life feel a chaotic gong show. But with awareness and practical strategies, I’ve found it is possible to manage this intersection of ADHD and menopause effectively—and even find some silver linings.
ADHD & Menopause - the 'Sid and Nancy' of cognitive functioning
First, let’s discuss the issues related to both menopause and ADHD. I think you’ll quickly see why the two combined can be a dysfunctional coupling if left without proper care.
- Cognitive decline: Menopause often brings with it special issues like memory lapses and brain fog due to declining estrogen levels. For women with ADHD, who may already struggle with forgetfulness, these cognitive challenges can feel doubly intense making it hard to know who to blame.
- Mood swings and rage: Both ADHD and menopause are linked to mood swings. Women often report feeling irritable, anxious, and/or depressed during peri/post menopause, which can amplify ADHD-related emotional dysregulation, leading to heightened stress, impulsivity, or feelings of overwhelm. Good luck trying to focus on work!
- Sleep disruptions: Vasomotor symptoms (hot flashes and night sweats), are common during menopause, and can make it difficult to get a good night’s sleep. Poor sleep exacerbates ADHD symptoms like inattention, hyperactivity, and emotional sensitivity, creating a vicious cycle. Now you’re not just tired, you’re a hot mess.
- Fatigue and motivation: The fatigue brought on by menopause can sap your energy, making it harder to focus or stay productive. If you also have ADHD then this isn’t your first rodeo with bright, shiny objects.
What’s a girl to do? Coping with ADHD and Menopause
- Create Structure: I try to set up routines and external reminders. I use calendars, alarms, and to-do lists to stay organized and help support memory lapses or lack of focus. Sticky notes are the latest fashion in my workspace and I turn off all social media when I have to write.
- Mindfulness & relaxation techniques: Mindfulness exercises, like deep breathing or yoga, can help manage stress, reduce anxiety, and promote emotional regulation. Some people like cold plunges. I say ‘absoNOTley”. These warmer activities can help ease the overlap between ADHD and mood swings.
- Sleep Hygiene: I am working to develop good sleep habits by creating a calming bedtime routine, keeping the bedroom cool to minimize hot flashes, I avoid caffeine or screen time before bed. It doesn’t always work but I make a concerted effort. I also listen to sleep stories and meditations at night to help me drift off. Lately, I’ve been lulled to sleep by Michelle’s Sanctuary and nightly visits to the enchanting Witches Cottage. Better sleep improves focus and reduces ADHD-related challenges. It also stops you from going off on your friends and family!
- Consult Your Doctor: Hormone therapy works for many women. And for those, like me, who are too high risk, it’s worth looking into non-hormone treatment options. If your doctor can’t help, find a menopause practitioner in your area who can help guide you.
The Positives – sometimes these two make a great couple!
Despite the challenges the ADHD & menopause combo can bring to our productivity, growth and self-awareness, there is a brighter side. For many women, menopause is a time of self-discovery, where we can reevaluate priorities, self-care and goals. Additionally, ADHD women are often highly creative and adaptable thinkers, qualities that can be beneficial when finding unique solutions to manage both ADHD and menopausal symptoms. They are also typically beautiful – inside and out. I may have made that last part up.
Problem? Solution. If you approach this transition and focus issue with practical coping strategies and a positive mindset, it’s entirely possible to thrive through the intersection of ADHD and menopause. Find resources, friends to talk to and things that work for you to help you stay focused and positive.
Got any tips you want to share? DM me!