Recognize when you are feeling overwhelmed or overstimulated. Remove yourself from situations when you need a break. Find a place that will give you some time to decompress. You're likely to have rapid mood changes when you have ADHD. Knowing what to do and how to respond to these mood changes will help you weather them better. Find an activity that shifts your focus away from your bad mood, such as reading a book or talking with a friend. People with ADHD have a tendency to overcommit themselves. Then, the commitments become overwhelming. Learn to say no. For example, if you are asked to volunteer at your child's field day, decline altogether, or suggest that you can be there for one hour instead of three. Individuals with ADHD often experience anxiety over unfamiliar situations. To decrease anxiety and provide familiarity for an upcoming event, role playing can guide you in appropriate responses. This strategy is especially helpful in prepping to meet new people, work out conflicts with friends, or interview for a job. You may be able to handle situations better depending on the time of day. For example, some people with ADHD might do better in the afternoon, while others may be better able to handle stressful situations first thing in the morning. Persons with ADHD need to understand how to recognize and reduce stress and frustration before they get out of control and lead to anxiety, depression, or even substance abuse. Have a list of people who you can call to help you through difficult situations.

Summary: Take timeouts. Prepare for mood changes. Don't overcommit yourself. Try role playing to prepare for unfamiliar situations. Know the time of day when you perform your best. Assemble a support network.

Another way you can show your sister you are apologetic for your behavior is to compose an apology poem. This may be a good option if you feel more comfortable expressing your emotions in a creative way and do not want have to use the more formal letter format. You may title the poem, "An Apology for My Big Sister." You may then use the free verse form to write a poem where you address your sister's feelings and own up to your bad behavior. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/94\/Apologize-to-Your-Older-Sister-Step-7.jpeg\/v4-460px-Apologize-to-Your-Older-Sister-Step-7.jpeg","bigUrl":"\/images\/thumb\/9\/94\/Apologize-to-Your-Older-Sister-Step-7.jpeg\/aid132368-v4-728px-Apologize-to-Your-Older-Sister-Step-7.jpeg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"<div class="mw-parser-output"><p>License: <a rel="nofollow" class="external text" href="https:\/\/creativecommons.org\/licenses\/by-nc-sa\/3.0\/">Creative Commons<\/a><br>
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<\/p><\/div>"} You may end the poem with a line that says, simply, "I'm sorry for what I did to you." You may then sign and date the poem and give it to your sister so she can read it in private. You can also help to soften your sister's anger at you by giving her a special gift as an apology. You should think of a unique gift that will show her you feel bad about how you treated her and that you want to make amends for your actions. For example, if you stole your older sister's diary, you may give her the gift of a new diary with a better lock and key system. Or, if you broke your sister's favorite item, you may try to find the same item and replace it as a gift. You may also want to tie an apology gift to your heartfelt apology. Telling your sister how sorry you are and then presenting her with an apology gift could end up winning her over. She may be more likely to forgive you if you offer up a gift with your apology.

Summary: Make her an apology poem. Give her an apology gift.

Spend a few minutes each day just "being." Find a comfortable place to sit and check in with your breath. Breathe deeply through your nose for about 3 seconds. Hold the breath for 2 seconds. Then, exhale for about 4 seconds. If you lose count or find your mind wandering, just return your focus to your breath. After you've practiced mindful breathing a few times, you can use it to bring yourself back to the present if you ever experience stress or anxiety. Use your senses to fully take in the environment around you. One at a time, bring awareness to what you see, hear, smell, touch, and taste. For example, if you're outside, you might see a gorgeous blue sky above you and towering trees. You might hear cars passing by or children playing. You might smell freshly mown grass or the scent of food cooking in a nearby restaurant. Your mouth might taste the spearmint flavor of your chewing gum. As you get used to savoring, spend time bringing awareness to the different sensations you experience on a daily basis, such as eating mindfully or listening to classical music. Ever complete an activity without having any real memory of doing so? Cut down on that by focusing on one task at a time. Start single-tasking the different activities you complete each day to be more present. Instead of washing the dishes while cooking dinner, for example, focus totally on cooking dinner. Notice the smells of garlic and onion, hear the clinking sound of the stirring spoon against the pot, see the steam rising from the pan. Then, once you have completed that task, focus totally on every aspect of washing the dishes. Rather than getting lost in a rush of emotion and not knowing why, start putting your thoughts and feeling into words. This may help you get perspective on the feelings and even help ease negative ones. Let's say you have a sudden craving for junk food. You might backtrack and question, "What am I thinking and feeling?" You might be thinking, "I have no friends" and feeling lonely, which prompts you to reach for something comforting. However, if you become present and name the feeling, you can give yourself what you really need, such as a hug from a friend or playtime with your dog. Technology often interferes with your ability to live in the present, so commit to unplugging for a little while. Power off your phone or put it on silent and engage in constructive activities, like spending time with family or writing in your journal. If a few hours each day seems too difficult, start with one hour at the end of your day before bed. Then, gradually increase the time so that you have more of your evening free for the here-and-now. When you don't value the work you do, it's easy to stay distracted or contemplate other things (like hitting the time clock). By doing work that you find meaningful, you can remain present and feel more fulfilled overall. To get back in touch with the value of your work, revisit who your work impacts, such as how it changes customers lives. Make a list of the positive contributions your work makes to society. If you have trouble finding any value in your daily work, talk to your human resources representative to explore different ways you can become more engaged with your work. Or, see a career counselor who can help you find a profession that uses your skills more meaningfully.
Summary: Sit still and focus on your breath. Practice savoring with all 5 senses. Make each activity the star. Name your thoughts and feelings. Turn off your phone for a few hours each day. See the value in your daily work.