ADHD and the Great Outdoors

When I was interviewing adults for my Masters thesis, many told me how they love being outdoors. They spoke of their awareness of a need to exercise and be active, both as children and adults. They described an excess of energy that they 'need to burn off'. Consequently, they reported busy, active childhoods, with much time spent outdoors on bicycles and horses. Outdoor sport played a major role in their youth, with some claiming that it was all that got them through school. As adults, they described a restlessness, which is controlled when they are outdoors. Contact with nature is for them, a release from the pressure of their often-chaotic lives. Martin discussed his need to spend time surrounded by Nature as follows:

I just feel more open. I'm not claustrophobic. It's how my mind gets in tune with everything - the energy, the frequency. Who knows what it is? But it makes me feel very comfortable. I zone a lot better.

I'm not about to jump on the beat-up bandwagon and blame a lack of exercise for the existence of ADHD. On the contrary, my Masters thesis bears testimony to the fact that active, fit children can and do grow up to be adults struggling with ADHD. My motivation for writing this article is to remind you that exercise, and spending time outdoors, could make life easier on many fronts.

Dr John Ratey has spent years researching the positive effects of exercise on brain functioning. His book 'Spark' details the benefits of exercise, specifically for that beautiful ADHD Brain, and I would urge you to read it. He also provides a wealth of information on his website www.johnratey.com for those who like to read in short bursts. His message is simple : Exercise helps the brain learn!

A recent study, published in the Journal of Child Health Care Development (Van Den Berg & Van Den Berg, Dec 2010) found that outdoor, natural areas provide a consistent positive environment for children with ADHD. The aim of the study was to gain more insight into the behaviour, as well as the emotional and cognitive functioning of children in both natural and built settings. Two groups of six children who stayed at care farms for children with ADHD in the Netherlands were systematically observed, questioned and tested during visits to wooded areas and a small town. The results of the research showed that both groups performed better on a concentration test in the woods than in the town, despite the fact that all children visited the town after they visited the woods - meaning that their town results were possibly inflated as they were doing the same test for the second time. Behaviour-wise, the children differed. One group of children liked the woods better than the town, and displayed more positive behaviours & feelings in the woods. The other group of children liked the town and the woods equally, and they displayed positive behaviours & feelings in both settings. However, they showed more symptoms of ADHD and aggression in the town than in the woods.

Clearly, more research is needed to establish the effect of the physical environment on both children and adults with ADHD. However, in my opinion, it is important for people to pay attention to their responses in different environments. Where do I feel better? Where do I work better? Does my ideal environment change with the seasons? Become a self-sleuth and note your observations for future reference. Ask a coach to help you explore these options.

My challenge to you - commit to outdoor exercise 3 times per week for a month. See if it makes you feel better? Let me know.

Remember - you have many gifts - learn to make the most of them.

Screening Tool for Adult ADHD

As many people know, the diagnosis of ADHD in Australia is generally based on symptoms listed in the Diagnostic and Statistical Manual (DSM-IV-TR). However, the ADHD symptoms listed in the DSM were originally written for children, several decades ago. While the DSM-IV (1994) presented the first set of diagnostic criteria to use wording applicable to adults and children, the criteria have not been validated in adults, and they do not take into account the fact that symptoms such as physical hyperactivity diminish with age. There is concern, therefore, that many adults with ADHD will not meet the diagnostic criteria, and will miss out on vital treatment for this serious condition. It is thought that the list of adult symptoms will be more appropriate when the new DSM-V is published within the next couple of years.

In 2003 the World Health Organisation (WHO) published a screening tool for adult ADHD. It must be stressed that this is not a list of diagnositc criteria. However, it is a helpful tool for helping people determine whether they have ADHD characteristics which can then be further investigated by an ADHD specialist. The Adult Self-Report Scale (ASRS-VI.1) is printed below for your information.

1. How often do you have trouble wrapping up the final details of a project, once the challenging parts have been done?


2. How often do you have difficulty getting things in order when you have to do a task that requires organisation?


3. How often do you have problems remembering appointments or obligations?


4. When you have a task that requires a lot of thought, how often do you avoid or delay getting started?


5. How often do you fidget or squirm with your hands or feet when you have to sit down for a long time?


6. How often do you feel overly active and compelled to do things, like you were driven by a motor?


7. How often do you make careless mistakes when you have to work on a boring or difficult project?


8. How often do you have difficulty keeping your attention when you are doing boring or repetitive work?


9. How often do you have difficulty concentrating on what people say to you even when they are speaking to you directly?


10. How often do you misplace or have difficulty finding things at home or at work?


11. How often are you distracted by activity or noise around you?


12. How often do you leave your seat in meetings or other situations in which you are expected to remain seated?


13. How often do you feel restless or fidgety?


14. How often do you have difficulty unwinding and relaxing when you have time to yourself?


15. How often do you find yourself talking too much when you are in social situations?


16. When you're in a conversation, how often do you find yourself finishing the sentences of the people you are talking to before they can finish them themselves?


17. How often do you have difficulty waiting your turn in situations when turn taking is required?


18. How often do you interrupt others when they are busy?

Do any of these symptoms apply to you? Discuss them with your doctor, or give me a call to work out some strategies to deal with them.

Mobile: 0411 067 541

Landline: (08)6142-9456

micheletoner@hotmail.com

The Magic of Christmas

Last week I had 2 interesting conversations about Christmas.

First up I had 12 year old John in tears, having just found out that Santa wasn't a real person. My heart went out to this young chap in his sparkly Santa hat as he told me how sure he was that a reindeer had walked down his passage last year. He told me that the magic had gone out of Christmas for him since he had discovered that his Mum and Dad bought his gifts and was never going to get over the disappointment. He recalled counting the days to Christmas for as long as he could remember, always leaving a carrot for the reindeers & mince pie for Santa on Christmas Eve.

I told him how I insist on playing Santa in our house, even though my children are adults, and I described the hilarity that ensues each year as I try to sneak the presnts under the tree before anybody wakes up. Eventually he started to reframe the magic of Christmas, deciding that he could still 'pretend' to believe in Santa just for the fun of it.

The second conversation was with 13 year old Michael. I loved the way he solemnly informed me that since he came from a family of atheists, he shouldn't have to wait for Christmas Day to get his new i-Pod. He was making a good case about double standards and such things until his mum suggested that as a family of atheists they should scrap Christmas totally and refrain from any gifts or festivities. Not to be outdone, he was quick to suggest that they could celebrate 'Atheistmas' and that they could do so immediately. Although he didn't realise it, he was caught up in the magic of Christmas as well, anticipating the yummy family feast and Christmas concerts, among other Christmas treats.

Different boys with different stories, but both anticipating displays of warmth, love and generosity from their families. Love it or hate it, Christmas is here to stay. Cynics will attribute its popularity to marketing and commercialism. The optimist in me thinks otherwise. As a migrant to Australia I have missed out on 20 family Christmas celebrations. Like many people, I have found some Christmases to be challenging. However, I have discovered that if you reach out, there is always someone who will make challenging times easier. And so we started the Toner tradition of 'Orphan Christmas', where we share our special day with others who are without family. Consequently, have have had Christmas lunches blessed with Jewish, Muslim, Mormon and Buddhist prayers, and we have strayed from traditional turkey and ham to include halal and vegetarian options. With our fellow 'orphans', we have experienced the Magic of Christmas in so many ways.

My wish for everyone is that you all allow yourselves to experience the magic of Christmas, even in some small way. I am very mindful of the fact that this can be a challenging time for many. If that is the case for you, I hope that you are able to reach out and ask for support. Don't be alone at Christmas.