Both ADHD and trauma are common, so many people may experience them together. These conditions share overlapping symptoms, and these symptoms can exacerbate each other. A person may experience low self-esteem, disability, or emotional dysregulation. While living with these conditions can be challenging, there are healthy ways to cope and many treatment options available.
What Is ADHD?
Attention Deficit/Hyperactivity Disorder (ADHD) is often characterized by difficulties paying attention, impulsive behaviors, and fidgeting. It is considered to be a part of the neurodiverse spectrum, and symptoms vary in presentation. Because of this, not everyone is diagnosed at the same age or even at all, as sometimes symptoms may go unnoticed or unaddressed.3
Common symptoms of ADHD include:
- Easily distracted
- Impulsiveness
- Poor time management
- Disorganization
- Restlessness
- Difficulty multitasking
What Is Trauma?
Trauma is the emotional response one has to a distressing event(s) and can occur at any age. Experiencing trauma may result in shock or denial about a situation, as well as certain physical symptoms. It is important to address trauma as it can lead to PTSD or C-PTSD if left untreated. Trauma affects everyone differently, but there are common signs of it to be aware of.
Common symptoms of trauma include:
- Hypervigilance
- Sleep difficulties
- Fatigue
- Poor concentration
- Anxiousness
- Irritability
- Feelings of helplessness
Can I Have Both ADHD & Trauma Symptoms?
A person can very well experience symptoms of both ADHD and trauma. If this is the case, it is important for them to seek proper support and treatment. However, certain symptoms of either condition can mimic those of the other. Therefore, it’s important to seek professional guidance when addressing these symptoms.
Can Trauma Make ADHD Symptoms Worse?
If a person has experienced trauma, certain symptoms of ADHD may be exacerbated. In terms of complex trauma, there are a variety of emotions that may develop in an individual. For those with comorbid ADHD, common ADHD symptoms including fatigue, social isolation, and poor concentration may be intensified.
Links Between ADHD & Trauma
There are several common characteristics between ADHD and trauma. While they may not seem similar on the surface, the ways in which they can impact a person can overlap. When combined, these conditions can negatively impact many aspects of a person’s life including their relationships, self-esteem, and more.
Connections between ADHD and trauma include:
Childhood Experiences
Our lives are shaped by the experiences that we have as children. For some, this includes incidents of childhood trauma. These experiences impact a person emotionally and they often affect their behavior, relationships, and overall well-being over time.
When trauma occurs, the brain reacts in certain ways that impact a child’s responses to a situation. In turn, this can alter the neurological development of a child as they learn how to react in various fight-or-flight moments. Therefore, it is commonly seen that children who have experienced trauma may also go on to develop ADHD. However, it is important to note that heredity and genetics may play a role here as well, and environmental/life experiences can exacerbate this risk.
Hyperactivity
A person who is hyperactive may appear nervous or restless. This behavior is often seen in individuals with either or both ADHD and trauma because they may not be able to contain or navigate an overwhelm of emotion. For example, those with ADHD may feel overwhelmed at the thought of completing a task, and therefore become restless with thoughts and ideas related to the task. A person who has experienced trauma may appear to be hyperactive or distracted when in a state of hypervigilance, as they are constantly on the look-out for danger.
Emotional Dysregulation
Often, individuals with ADHD or trauma feel flooded by their emotions. When it becomes difficult to address these emotions, individuals may struggle with emotional dysregulation. A person may feel shame or fear consequences if they share how they’re feeling with others. Thus, they choose instead to bottle them up, only leading to further emotional frustration.
Sleep Disturbances
A person who frequently experiences emotional overwhelm may have a difficult time turning their brain off at night. Think of your mind like a computer–having multiple tabs open all at once can be stressful. A person with ADHD or trauma faces this on the regular and can result in sleep disturbances or insomnia.
Low Self-Esteem
A person who has ADHD and trauma might not open up to others because they feel inadequate. This may be due to low self-esteem that stems from feeling like they cannot relate to others around them. For those with ADHD, this may center around their symptoms. Individuals who have experienced trauma may think that others look down on them for their experiences or couldn’t possibly understand.
Feelings of Shame
Along with low-self esteem, individuals might experience shame if they feel unable to share their feelings openly with others. They may fear being judged for their diagnosis or experiences. This can be detrimental to relationships, as it can lead to further social isolation for those with ADHD or trauma.
Difficulty Concentrating
Difficulties with concentration are common for those with ADHD. This may be due to a constant flow of fleeting thoughts and ideas. For those who have experienced trauma, this issue typically stems from dealing with painful memories of an event.
Poor Relationships
A person with both ADHD or trauma tends to self-isolate from others. These individuals likely have difficulties expressing their emotions and thoughts, making it challenging for them to maintain healthy relationships. For example, they may not want to discuss their ADHD symptoms or past traumatic experiences with others, or are fearful of these topics coming up in conversation. This often results in poor relationships as an individual might become reclusive, avoidant, or stand-offish.
Disorganization
Having ADHD or experiencing trauma can lead to patterns of disorganization. An individual may quickly move from one task to the next, without first finishing the initial project. Those with trauma may do this as a coping mechanism for dealing with their trauma. Rather than face their emotions, they would rather distract themselves. This behavior is only exacerbated by ADHD symptoms.
ADHD vs. Trauma
While there are symptoms of trauma and ADHD that overlap, it’s very important to be able to distinguish between the two. There are many different reasons why each of these conditions may occur. For example, ADHD tends to have a clear genetic link, whereas it is only speculated that trauma may be passed down. Trauma occurs as a result of a traumatic event; ADHD is more commonly caused by a myriad of factors.
For those who have experienced trauma, social isolation may occur as they avoid certain reminders or situations of the event that negatively impacted them. However, a person with ADHD may avoid socialization due to shame or frustration about their condition and symptoms.2
How to Cope With ADHD & Trauma
While addressing ADHD and trauma can be challenging, there are healthy ways to cope. Making healthy lifestyle changes to improve one’s symptoms is beneficial. However, it’s important to remember that not everyone copes in the same way. Each person is unique and it may take you some time to figure out how to better manage your experiences. 4
Below are some ways to cope with ADHD and trauma:
Practice Self-Soothing
Making time for self-soothing activities helps you address symptoms as they occur in the moment. However, self-soothing can be proactive, too. You can also engage in these behaviors before a potential stressful or triggering situation. Doing so allows you to be better prepared for difficult circumstances both before, during, and after they occur. Practicing this can be as simple as turning on your favorite song, taking a hot bath, or using relaxation techniques.
Maintain a Routine
How nice is it to know what comes next in your day? Developing a routine provides you with much needed structure and a sense of calm. Try setting a nighttime, mealtime, or morning routine to get you started. This is especially helpful if you struggle with inattention or distractibility. Staying consistent helps you stay focused and grounded.
Practice Mindfulness
Mindfulness, grounding techniques, and meditation offer the opportunity to reclaim your body and self-awareness. The best part of these techniques? Practicing them both before or during a stressful situation can help prepare your nervous system, thus reducing anxiety or worry. Mindfulness can help you feel more in control of yourself in a given moment.
Practice Self-Compassion
An important piece of knowing how to love yourself comes from understanding how to give yourself credit. When you make a mistake, what is the first thought you have about yourself? How often do you treat yourself with love and kindness? When you operate from a space of self-criticism, you are only hurting yourself. Practice self-compassion by giving yourself the praise you deserve. Accept compliments from others, don’t beat yourself up for small mistakes, and remind yourself of your worth.
Change Your Environment
Change up your environment every once in a while. It may be that your body and mind have gotten used to your surroundings and associated them with negativity. While the space you currently occupy may not be related to a traumatic event itself, it can sometimes be helpful to simply seek a change of pace or setting.
Brain Dump & Journal
Taking time to “brain dump” your thoughts onto paper and journal allows you to cleanse yourself of negative emotions in a tangible way. Doing this daily can help reduce the overwhelm of feelings that crowd your mind. Taking pen to paper–or even typing on your phone–creates a new, safe space for self-reflection.
When to Seek Professional Help
Early intervention and treatment can help address symptoms that are negatively impacting your daily functioning. If you are looking to find a neurodiverse affirming therapist, it is important to be comfortable exploring the issues that are causing you distress. If you recognize signs of ADHD or trauma in yourself, it is possible to heal and move forward. Finding professional guidance can help you do so.
Therapy options for trauma and ADHD include:
- Cognitive behavioral therapy (CBT): CBT for ADHD focuses on one’s thought patterns that contribute to their behavior. It may be that a person has negative thoughts about themselves, and changing these can help them adopt better coping skills.
- Group therapy: When engaging in group therapy, an individual is able to gain insight into their condition from others. This can lead to empowerment and the development of problem-solving skills.
- Medications: There are a variety of medications for ADHD that can be helpful. It is important to consult with a doctor to determine if this treatment method is suitable for you.
- Eye movement desensitization and reprocessing (EMDR): EMDR allows a client to identify how their trauma has impacted their lives and work through it.5
- Somatic therapy: Somatic therapists work with clients to uncover where trauma, anxiety, and other feelings are stored within the body. Together, clinicians and clients work to identify the impacts of these feelings and find better ways to navigate them.
Final Thoughts
ADHD and trauma are difficult to deal with, but there are effective treatments available. It is important that a person address the symptoms of both so they can go on to live healthier and happier lives. Seeking support can help you experience a renewed sense of calm.
ADHD & Trauma Infographics
