You may benefit from looking at the following websites and services to see if they could support you or help you manage your difficulties despite not having a formal diagnosis. Many individuals find it beneficial to try out new skills and strategies to help manage the aspects of life they find challenging.
You can self-refer to IAPT and access local treatment and support for a range of mental wellbeing concerns including anxiety, depression, sleep problems, stress, phobias, obsessive compulsive disorder, traumatic events and low mood following physical health changes as well as other conditions.
West Essex (Chigwell, Harlow, Epping, Ongar, Loughton region), you can contact Vita Minds:
0333 015 2966
North East Essex (Colchester, Clacton, Harwich region), you can contact Therapy For You
01206 334001
How to ADHD YouTube channel
Contains videos reviewing and practising strategies for many of the symptoms of ADHD and similar traits and difficulties in adulthood: https://youtube.com/howtoadhd
Your life can be better: Using strategies for adult ADD/ADHD by Douglas Puryear.
Talks in an informative but informal way about his experiences of living with ADD and provides ideas for strategies to help with traits and difficulties associated with this. This can be useful for many individuals with and without ADHD.
Taking Charge of Adult ADHD by Russell Barkley
Outlines the impact of ADHD in adulthood and discusses strategies for managing work, relationships, finances as well as management of symptoms. This can be useful for many individuals with and without ADHD.
Samaritans
116 123, they are available 24/7.
Get self help
www.getselfhelp.co.uk over CBT and self help support including guides, worksheets, videos.
ADDitude, inside the ADHD mind
Provide videos, blogs, vlogs and articles about ADHD symptoms and how to overcome them, this can be useful for many individuals with and without ADHD.
Helpful apps
The apps were recommendations by individuals with symptoms of inattention, hyperactivity and impulsivity, which can arise for a number of different reasons:
• Brain Focus: time management app, blocks apps and quiets notifications so prevents phone distractions when you need to focus.
• Remember The Milk: task management, prioritizing time, and categorizing items.
• Calm: Helpful strategies for mindfulness and meditation. Includes specific exercises for managing anxiety, sleep, focus, concentration and breaking habits.
• Sleepio: This app includes a sleep improvement programme. To use the app, you must register for an account on www.sleepio.com.
• Productive Habit Tracker: develop personalised routines – what you have to do vs what you want to do.