Snooker Legend Jimmy White Reveals His ADHD Diagnosis – Therapists Explain How to Manage It
Jimmy White, the 62-year-old snooker legend, has opened up about his ADHD diagnosis, saying he wishes he had known about it sooner. He believes that if he had, he could have had an even more successful snooker career.
Speaking on Stephen Hendry's Cue Tips YouTube channel, the six-time World Championship finalist said: 'I'm gonna give you an exclusive. I was diagnosed with ADHD about two years ago. I've had to work on it. With ADHD, you think about 15 things at once. So now, I’m down to something more like normal.'
Commonly referred to as The Whirlwind for his extravagant style of play, White, who believes his life has changed since starting medication, wishes he had been aware of his condition earlier.
'Looking back, if I’d known what I had, I’d have been able to refocus better. That was a big thing,' he says.
PEOPLE MIGHT CLAIM to have ADHD when they’re having an off day, they struggle to concentrate, or forget to do something. However, truly dealing with attention deficit hyperactivity disorder involves a lifelong battle with attention, organisation, memory, and impulse control.
'Anything that’s more transient isn’t ADHD,' explains Ari Tuckman, PsyD, a professional expert at the nonprofit Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD). 'ADHD can have a really big impact on your life when you don’t know what it is and you’re not managing it well.'
Fortunately, there are several ways to manage ADHD once you get diagnosed with the condition, he says. 'When you do know what it is, when you’re using the right strategies, when you’re taking it seriously, you can really make a difference in the effect that it has. Then, you can live the life you want to live.'
Some adults diagnosed with ADHD may have been living with the condition since childhood but didn’t realise it, says Carly Harris, L.M.F.T., young adult family program director at Newport Healthcare. They may have learned to manage their symptoms but might experience new ones in adulthood as they deal with life stressors. Others may not receive a diagnosis until adulthood.
'It doesn’t need to be something that limits you forever or makes functioning impossible,' Harris says. Here’s what you should know about getting diagnosed with ADHD and some ways to manage the condition.
Getting Diagnosed with ADHD
IF YOU FIND yourself struggling day-to-day, consider getting tested for ADHD, Harris says. That might include feeling overwhelmed or frustrated by daily tasks, tending to lose things, or getting easily distracted.
You can start by taking a self-assessment, like the Adult ADHD Self-Report Scale, to help you understand your symptoms, says Douglas Mitchell, L.M.F.T., an ADHD clinical services provider. 'It can make it easier to explain what you’re going through to your doctor.'
If you’re not sure how to locate a therapist, Mitchell suggests starting with your GP, who can probably refer you. A qualified professional experienced in working with ADHD patients will talk to you about your history with the symptoms and rule out other disorders such as anxiety or depression, Tuckman says. Then, they’ll recommend a treatment plan.
How to Manage ADHD
MANAGING ADHD IS typically a “multi-modal approach" that involves lifestyle changes, strategies and techniques, therapy, and possibly medication, Tuckman says. Mitchell adds that sometimes, you have to experiment to find what works for you. Here are some ways to manage ADHD:
Lifestyle Habits
Eating a balanced diet is crucial for everyone, but especially for people with ADHD, Mitchell says. Choosing lots of fruits and vegetables and healthy fats, like omega-3s, is most beneficial, according to the Attention Deficit Disorder Association.
Exercise, especially aerobic exercise, is important, too, Mitchell adds. 'Regular physical activity reduces the stress and anxiety associated with ADHD. Exercise can help improve focus, concentration, and overall function.'
Physical activity is an outlet for externalising pent-up anxiety, Harris says.
Getting at least seven to nine hours of sleep a night can help regulate brain functioning and reduce symptoms, Mitchell says. He recommends establishing good sleep hygiene, such as sleeping in a dark room on cool sheets, putting your phone and other electronics away, and using a sound machine to help put your mind at rest.
Meditation and mindfulness can build an awareness that enables you to regulate executive functioning and focus your attention, Mitchell adds.
Establishing routines is beneficial for people with ADHD, as it adds consistency and structure to your day-to-day, Harris says.
Healthy lifestyle habits won’t undo your ADHD, however, Tuckman notes. “It just helps you be the best that you can be,” which will help you manage your ADHD.
Therapy
Working with a therapist can help you better understand how ADHD is actually affecting your daily life, including your relationships, stressors, and responsibilities, Tuckman says. It can also help you develop coping mechanisms.
Cognitive behavioural therapy is often recommended for ADHD, as it tends to be more “behaviourally oriented,” Tuckman says. It helps people identify and challenge automatic thoughts, assumptions, and beliefs, as well as set goals and learn to regulate emotions and behaviors, Mitchell says.
Dialectical behaviour therapy is another option. “It emphasises mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness, enabling individuals to manage impulsivity and emotional dysregulation,” Mitchell says.
Strategies and Techniques
Therapy and coaching can help you learn behaviour modifications and techniques to establish consistent routines and develop organisation and time management skills, Mitchell says.
Setting alarms or reminders on your phone and making to-do lists keep you focused, as people with ADHD are often easily distracted, Harris says. 'When you put it down on paper, you’re getting it out of your brain, so it makes it a little bit easier to manage—both your thoughts and your time.'
Minimising distractions, such as by decluttering your workspace or wearing noise-canceling headphones, also increases focus, she adds.
Establish a daily routine to give you a sense of stability and control, Mitchell says. He suggests breaking larger tasks into smaller ones or trying the Pomodoro Technique, where you work in 25-minute increments.
Designate a place for your keys, wallet, and other things you need to keep track of, Tuckman says. Losing things is a common ADHD symptom.
Medication
Most people with ADHD benefit from medication like Adderall, Ritalin, or Vyvanse, but not everyone chooses to take it, Tuckman says.
'It’s not magic, but it can really make a difference in terms of managing the demands of your life much more effectively,' he adds.
However, there have been shortages of these medications over the past couple of years, which is putting a burden on patients, Tuckman says.
'One of the downfalls is those with ADHD must ration some of their meds to avoid not having any medication for an extended period,' Mitchell says. People may also have to switch medications frequently since they’re sometimes unsure when they’ll be able to fill their prescriptions.
The bottom line is that ADHD can lead to emotional problems, stress, relationship issues, self-esteem challenges, and struggles with work and home-life responsibilities, Mitchell says. So taking steps to manage the condition is crucial.
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