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The idea of connecting with your “inner child” is seemingly everywhere these days, especially on Instagram and TikTok. Even beyond the internet, many therapists and wellness practitioners are starting to implement inner child work into their sessions, claiming that healing your inner child is key to better mental health as an adult.
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Losing track of time – while a maddening manifestation of ADHD time blindness – is not a hopeless certainty. From alarms and task chunking to time-estimation exercises, the strategies below can help you develop a more “ACCURATE” sense of time.
If you aren’t already, get into the habit of setting alarms (on your phone or other devices) to keep you on track. You can use alarms in multiple ways:
[Get This Free Download: Keep Track of Your Time]
Place analog/visual clocks in all your spaces so that you can readily see time passing with the hands on the clock. Consider other visual time-keeping tools, like hourglasses and the Time Timer, a clock that shows the passage of time via a disappearing red disk.
Come up with a list of activities that you know take 5, 15, 30, 60 and 90 minutes. When you are estimating the length that an activity will take, use your list to compare. Will doing the dishes take longer than….
Take your to-do list a step further by adding your tasks to your calendar as time-blocked activities. Keep your daily calendar as visible and eye-catching as possible, with different colors for each task/activity. Throughout the day, compare what you’re doing to what’s on your visual schedule to see if you are keeping the correct pace.
[Read: “7 Reasons Why You Need Analog Clocks”]
From morning to evening, routines do an amazing job of keeping us on schedule. Doing the same activities over and over will eventually give you an intuitive benchmark and take the guesswork out of time estimation, at least for part of your day.
Use timed playlists as fun cues to signal the passage of time. A study playlist, for example, can subtly remind you that you have 5 minutes left until your break once a certain song starts to play. You can also create playlists that match the length of a task (like a 10-minute bedroom cleanup).
Avoid getting lost in a large task by breaking it down into smaller parts, which can also help with time estimation. Working in shorter intervals can also help you reset your focus.
Not sure how long various task or activities take? Play the estimation game and guess the length of time for a task and then time yourself while doing it. Compare your estimate with the actual time (be honest) and then adjust your expectations accordingly. Doing this often can improve your time estimation skills across the board.
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Nathaly Pesantez
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What if we told you that you could reduce anxiety, boost energy, and bolster your mood without spending a single penny? Sounds like a tall order, but according to leading happiness scholar and New York Times bestselling author Gretchen Rubin, it’s not so far-fetched—all it takes is tapping into your five senses.
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When tragedy strikes, many people turn to social media in an attempt to find the words they cannot come up with themselves. We’ve seen this time and time again with landmark events like the loss of abortion rights, school shootings, and the end of affirmative action. Given the stress of the current election year, it’s likely that people are staring helplessly into their phones now more than ever.
Whether you’re seeking comfort, distraction, or news updates, social media has a way of luring you in, especially during times of chaos. But while it’s important to stay informed about what’s happening in the world, psychologists say there is such a thing as consuming too much news, especially when it starts to feel out of your control. This phenomenon is called “doomscrolling,” but don’t worry – you’re not the only one who does it.
“Doomscrolling refers to the rabbit holes we often find ourselves in on the internet, reading, searching, and ‘investigating’ the toils and troubles of the day,” says Jason S. Moser, PhD. Although it can occasionally bring people together in times of difficulty, social media rarely provides the “comfort” so many people seek in difficult or stressful times. Even if you’re worried about missing new information or updates on current events, doomscrolling could be doing more damage than you realize. Here’s how to stop doomscrolling, according to experts, so you can stay informed without sacrificing your mental health.
Jason S. Moser, PhD, is a professor of psychology and neuroscience at Michigan State University.
Erika McElroy, PhD, is a licensed psychologist and manager of clinical education at SonderMind.
People have a tendency to focus on bad news, Dr. Moser says, which means doomscrolling isn’t actually that new in practice. But thanks to our smart devices, we can now consume countless headlines on social media every second of the day. As is the case with anything we do in excess, Dr. Moser says we generally reach a point where we’re not learning anything new, and the time spent doomscrolling can begin to creep into other aspects of our lives.
If the amount of time you spend scrolling interferes with completing work tasks, caring for family, and socializing with friends, it’s a red flag that you need to change the behavior, says Erika McElroy, PhD. “Doomscrolling is an interesting phenomenon because it’s a ‘reassurance seeking’ behavior,” Dr. Moser explains. “That is, we’re presumably looking for things to put our minds at ease – definitive information that helps us end the uncertainty or keep us in ‘the know’ or maybe even something good to offset the bad.” Unfortunately, there’s often not a definitive answer, so we can find ourselves in a cycle of looking for solutions and not finding anything, which only causes or exacerbates anxiety.
When we do find a rare bit of relief, we only reinforce our own doomscrolling behavior. “The momentary relief we find in some of these answers makes us more likely to scroll again,” Dr. Moser says. “The problem is, scrolling only has short-term benefits. Most likely it will result in longer-term anxiety and uncertainty because we never find the answer or relief that lasts that long.”
Doomscrolling is a bad habit, but bad habits can be changed through awareness and conscious choices, Dr. McElroy says. To help break the habit, she recommends the following steps (but should you need additional mental health support, reach out to a professional for the best personalized advice).
With all the tragedy we’ve collectively witnessed over the last few years, it’s important to take care of your mental health. For some, that may mean going on a social media break. For others, it could be limiting the amount of time you spend on social media. Remember that everyone is different, and if you need additional resources, consider reaching out to a mental health professional.
If you are feeling anxious or depressed and need help finding help or resources, the Anxiety & Depression Association of America and the National Alliance on Mental Illness (1-800-950-6264) have resources available.
– Additional reporting by Taylor Andrews and Chandler Plante
Caitlin Flynn is a journalist, true crime fanatic, full-time Gemini, former ballerina, and big fan of unlikeable female protagonists.
Taylor Andrews is a balance editor at PS who specializes in topics relating to sex, relationships, dating, sexual health, mental health, and more.
Chandler Plante is an assistant editor for PS Health and Fitness. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18(!) different eye patches, and making videos about chronic illness, beauty, and disability.
Related: How to Get the Most Out of Therapy, According to Mental Health Experts
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Caitlin flynn
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“Call a dog by a name enough times and he will eventually respond to it.”
I read these words shortly after I was diagnosed with ADHD at age 44. Those 15 words, which appeared in a book meant for ADHD families, left me stunned for weeks. They helped me understand my entire life experience far more than any other sentence – or any person, for that matter – ever had.
Growing up with undiagnosed ADHD, I was repeatedly labeled…
Lazy. Unmotivated. Smart but slacks off. Careless. Indifferent. Clumsy. Forgetful. Distracted. Sloppy. Listens but doesn’t follow directions. Doesn’t listen. Won’t listen. Stubborn.
Despite all evidence to the contrary and much work on my part to see myself differently, I still identify to some degree with the above labels. And I know that I’m not the only one. I think of the many women today who learn that they grew up with undiagnosed ADHD, and that girls today still struggle to get properly diagnosed with ADHD.
A diagnosis as a child would have been incredible. But beyond that, I wish I had grown up hearing the following words of encouragement – the things all girls with ADHD need to hear to build their self-esteem and avoid viewing their symptoms as character flaws.
1. “You’ll need to stand up for yourself over and over. And that’s OK.” Though things are getting better, ADHD is still stigmatized and misunderstood. What’s more, girls are still socialized and expected to be obedient and compliant. When we push back, it is viewed a lot differently than when boys do it. Assertiveness and self-advocacy, especially for girls with ADHD, are essential life skills that build confidence and self-reliance.
[Read: How to Raise a Self-Confident Daughter]
2. “We will stand up for you.” Self-advocacy only works if girls with ADHD know that trusted adults have their backs, too. Girls need to know they’re not alone when they stand up for themselves.
3. “Accommodations are a legal entitlement, not a favor.” Growing up, I had family members who genuinely believed that any accommodations, such as extra time on tests, were a way for lazy students to get out of doing schoolwork. Anything that was different “wasn’t fair” to the other students. What critics don’t understand is that a neurotypical environment is already inherently unfair to individuals with ADHD, and the reason we are chronically dismissed and overlooked is because our disability can be largely invisible. No matter how hard we try, most of us will never succeed without external support.
The reason the Americans with Disabilities Act (ADA) became law is to equalize the playing field for individuals with disabilities. My customized accommodations aren’t a special favor; they’re what I need.
4. “Other girls with ADHD need you as a friend.” Shame and isolation have a lot to do with why experts miss ADHD in women and girls. Throughout my entire childhood, every adult in my life blamed me for my symptoms, and my father told me that one of the reasons I struggled to make friends was because other kids knew about my poor grades.
[Read: Protecting the Emotional Health of Girls with ADHD]
But what girls like me need most of all are friendships with other girls with ADHD. Bonding over common problems, social challenges, and struggles at home and at school all reduce shame and stigma while building strong connections. Greater awareness leads to feeling confident in asking for help and support. Most importantly, I wouldn’t have felt so alone for so long.
5. “Other people don’t decide your value.” Throughout my entire life, I let my parents, siblings, teachers, doctors, and bosses decide my value based on their inaccurate and sexist views of me. Now that I know better — that I’m not fundamentally deficient — I want every woman and girl to hear this: No one else decides our value.
Don’t give your power away to someone who doesn’t have any idea about what living with ADHD is like, especially when they don’t care. We all have our strengths, and there are so many different ways for our talents to shine. But we’ll never realize that if we listen to our uninformed critics.
Maria Reppas lives with her family on the East Coast. Her writing has been in the Washington Post, USA Today, Newsweek, New York Daily News, Ms. Magazine, and Business Insider. Visit her on Twitter and at mariareppas.com.
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Nathaly Pesantez
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Our descent down the rabbit hole of in-app purchasing started innocently enough. My youngest child, Luca, asked me to let him spend $1.99 of his pocket-money to buy coins in an iPad game.
“It takes forever to get these coins when you’re playing,” he said, showing me the game. “I can spend $1.99 and get 800 coins, but only if I do it now! It’s 90% off, but the deal only lasts for 58 more minutes! Please, Mom?”
“Luca,” I said. “When a game tells you something is 90% off, that’s just marketing designed to make you want to spend money.”
“It’s working,” Luca said earnestly. “I do want to spend my money. And it’s my money.”
I sighed.
Luca’s request had come a few days after my husband and I opened a debit account for him and his older brother, Max, for their 9th and 11th birthdays, respectively.
“We told you your savings was your money,” I said to Luca. “But we also said we weren’t going to let you spend it on just anything, remember?”
[Self-Test: Could Your Child Be Showing Signs of Gaming Addiction?]
“This is not just anything. It’s only $1.99 and I’ve been playing this game for weeks and this is the best deal I’ve ever seen. Ever.”
“OK,” I finally said. “This is a yes.”
I pressed my thumb on the sensor to authorize the purchase and a delighted Luca raced off to show Max, my ADHD-wired firstborn.
This, my friends, is when all the trouble really started.
Max quickly appeared to demand a similar purchase in a game. Eager to allow my boys to exercise their decision-making muscles, I said yes. So when the boys showed up repeatedly in the following days with additional purchase requests, I kept saying yes.
Two weeks later, both boys had spent more than $150. I was getting very worried. Though I tried to dissuade or delay them each time they came to me, their interest wasn’t waning, even as they burned through their savings. But while Luca’s spending eventually slowed, Max’s didn’t. If anything, he was picking up speed — requesting more expensive purchases, more frequently.
[Read: Why Screens Mesmerize Our Teens — and How to Break the Trance]
This was very out of character for Max, who had previously been resistant to spending any money — preferring instead to save it and plot about spending it on completely age-inappropriate things, like spear guns for fishing. After his first in-app purchase, it was shocking to see how quickly he transformed from miser to spendthrift.
When Max came to me for the second time in a single day requesting to spend another $26, I decided I wasn’t prepared to let him spend all his savings.
“I think we need a circuit breaker here — a pause,” I told Max. “I think that I should say ‘no’ to in-app purchases for the next week. What do you think?”
Unsurprisingly, Max did not think we needed a circuit breaker.
We settled on this: Max still had the choice to go through with this particular purchase (which he did) and then we would have a 10-day “no purchases” circuit-breaker.
That original circuit-breaker temporarily slowed things down, but it did not completely quell his willingness to spend money.
I know our family is far from alone in these struggles. In moderation, in-app purchases can be an easy way to have a bit of fun in a game. But in-app purchasing has become a billion-dollar business. Many iPad games are sophisticated marketing machines that use gambling tactics and other predatory techniques to market directly to children. The dopamine rush of leveling up in a game after spending money is addictive and the consequences are profound. Some parents report that their kids have become secretive and deceitful — guessing or stealing passwords, using credit cards without permissions, resetting devices to restore permissions, and finding other workarounds that will enable them to keep clicking “purchase.” Our children with ADHD, who struggle with impulse control and regulation, are far less equipped to resist this powerful temptation.
So what can parents do? What do I recommend as a psychologist, as the mother of a demand-avoidant pre-teen with ADHD, and as someone who’s learned a lot about this the hard way in the last couple of years?
My first piece of advice: Keep this Pandora’s Box closed for as long as possible. If you haven’t yet started down this path, don’t.
If you ever do decide to allow your child to make in-app purchases, have some discussions first:
1. Set clear limits – but expect boundary-pushing. Establish how much money they have available to spend and how quickly they can spend it. Even with these limits, brace for fallout, pleas, and arguments when their money runs out, and plan ahead for how you will respond to that fallout.
2. Express your wants. The day that Max came to me twice to make an in-app purchase, I told him I had two wants. “I want to allow you to make your own decisions,” I said. “And I want to help you make wise decisions and teach you how to resist the powerful desire to buy things.”
3. Teach your kid about marketing tactics such as price anchoring, charm pricing, and the scarcity effect. When they come to you about a purchase, challenge them to spot the marketing tactics being used on them.
4. Talk to your child about other dynamics that drive in-app purchasing, such as chasing the dopamine buzz, the social pressure of keeping up with friends, the desire to make progress fast in a game, and so on.
5. Talk to your child about their ADHD brain. They should understand that impulse control challenges come with the territory, which makes it especially hard to resist the temptation to buy.
6. Invite your child to problem-solve when issues come up. Be open with your child about any concerning patterns or behaviors you’ve noticed regarding in-app purchases. Ask for their input as you find a viable way forward.
7. Experiment with different approaches and solutions to limit in-app purchases. Some ideas to get you started:
8. Don’t be afraid to feel your way forward.
Just because you’ve agreed to a measure doesn’t mean that you will do things this way and forevermore. In fact, don’t expect any solutions you negotiate to hold for longer than a couple of months. Expecting to revisit this issue regularly will help you be more patient and feel less frustrated.
The other day, I asked Max for advice he thought I should give other parents who are in this situation. “Just say no, and NEVER SAY YES,” he responded. “Basically, be way stricter with them than you’ve been with us.”
“But what about families like ours where we’ve already said yes sometimes?” I said. “What can you do then?”
“Well,” Max said, getting more creative. “Tell your kids that the currency for the game has changed, and you can’t get any of that new currency. So, it’s broken. You just can’t do it.”
“So… lie?” I asked. “Yes,” Max said. “Lie.”
In moments when we may be tempted to lie to our kids, I often wish we had in-parenting purchase options — for upgrading patience, boosting problem-solving skills, or short-circuiting conflicts. Alas, the game we’re playing as parents is a no-shortcuts quest.
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Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.
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Nathaly Pesantez
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The Buchinger-modified fasting program is put to the test.
A century ago, fasting—“starvation, as a therapeutic measure”—was described as “the ideal measure for the human hog…” (Fat shaming is not a new invention in the medical literature.) I’ve covered fasting for weight loss extensively in a nine-video series, but what about all the other purported benefits? I also have a video series on fasting for hypertension, but what about psoriasis, eczema, type 2 diabetes, lupus, metabolic disorder, rheumatoid arthritis, other autoimmune disorders, depression, and anxiety? Why hasn’t it been tested more?
One difficulty with fasting research is: What do you mean by fasting? When I think of fasting, I think of water-only fasting, but, in Europe, they tend to practice “modified therapeutic fasting,” also known as Buchinger fasting, which is more like a very low-calorie juice fasting with some vegetable broth. Some forms of fasting may not even cut calories at all. As you can see below and at 1:09 in my video The World’s Largest Fasting Study, Ramadan fasting, for example, is when devout Muslims abstain from food and drink from sunrise to sunset, yet, interestingly, they end up eating the same amount—or even more food—overall.
The largest study on fasting to date was published in 2019. More than a thousand individuals were put through a modified fast, cutting daily intake down to about ten cups of water, a cup of fruit juice, and a cup of vegetable soup. They reported very few side effects. In contrast, the latest water-only fasting data from a study that involved half as many people reported nearly 6,000 adverse effects. Now, the modified fasting study did seem to try to undercount adverse effects by only counting reported symptoms if they were repeated three times. However, adverse effects like nausea, feeling faint, upset stomach, vomiting, or palpitations were “observed only in single cases,” whereas the water-only fasting study reported about 100 to 200 of each, as you can see below and at 2:05 in my video. What about the benefits though?
In the modified fasting study, participants self-reported improvements in physical and emotional well-being, along with a surprising lack of hunger. What’s more, the vast majority of those who came in with a pre-existing health complaint reported feeling better, with less than 10 percent stating that their condition worsened, as you can see in the graph below and at 2:24 in my video.
However, the study participants didn’t just fast; they also engaged in a lifestyle program, which included being on a plant-based diet before and after the modified fast. If only the researchers had had some study participants follow the healthier, plant-based diet without the fast to tease out fasting’s effects. Oh, but they did! About a thousand individuals fasted for a week on the same juice and vegetable soup regimen and others followed a normocaloric (normal calorie) vegetarian diet.
As you can see below and at 2:54 in my video, both groups experienced significant increases in both physical and mental quality of life, and, interestingly, there was no significant difference between the groups.
In terms of their major health complaints—including rheumatoid arthritis; chronic pain syndromes, like osteoarthritis, fibromyalgia, and back pain; inflammatory and irritable bowel disease; chronic pulmonary diseases; and migraine and chronic tension-type headaches—the fasting group appeared to have an edge, but both groups did well, with about 80 percent reporting improvements in their condition and only about 4 percent reporting feeling worse, as you can see below and at 3:25 in my video.
Now, this was not a randomized study; people chose which treatment they wanted to follow. So, maybe, for example, those choosing fasting were sicker or something. Also, the improvements in quality of life and disease status were all subjective self-reporting, which is ripe for placebo effects. There was no do-nothing control group, and the response rates to the follow-up quality of life surveys were only about 60 to 70 percent, which also could have biased the results. But extended benefits are certainly possible, given they all tended to improve their diets, as you can see below and at 4:00 in my video.
They ate more fruits and vegetables, and less meats and sweets, and therein may lie the secret. “Principally, the experience of fasting may support motivation for lifestyle change. Most fasters experience clarity of mind and feel a ‘letting go’ of past actions and experiences and thus may develop a more positive attitude toward the future.”
As a consensus panel of fasting experts concluded, “Nutritional therapy (theory and practice) is a vital and integral component of fasting. After the fasting therapy and refeeding period, nutrition should follow the recommendations/concepts of a…plant-based whole-food diet…”
If you missed the previous video, check out The Benefits of Fasting for Healing.
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Michael Greger M.D. FACLM
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The following is a personal essay, and not a medical recommendation endorsed by ADDitude. For more information about treatment, speak with your physician.
Since October 2022, thousands of individuals with ADHD have faced immense difficulty accessing prescribed stimulant medication – the treatment they need to function and lead healthy lives. No relief is in sight.
Make no mistake that the reason for the ongoing stimulant shortage has much to do with how stimulant medication itself is viewed. After all, the Drug Enforcement Administration (DEA) classifies stimulants as Schedule II drugs for their “high potential for abuse” and sets national drug quotas for these substances based on that classification.1 2 This drug quota is, arguably, a major factor driving the shortage.3
Like many psychiatrists, I have taken the Schedule II classification of stimulants at face value for most of my career. Prescription stimulants are Schedule II, so they must be very addictive. How do I know? Because they are Schedule II.
This circular thinking has stopped me – and likely others – from noticing the mismatch between this classification and what I observe clinically. And while it may seem like the Schedule II classification is set in stone, it isn’t. In fact, the Controlled Substances Act specifically states that organizations, or even individuals, may petition the DEA to reclassify a substance.4 Shouldn’t we at least question whether these medications belong in Schedule II?
The DEA classifies drugs into five distinct categories depending upon their medical use and potential for abuse or dependency. Schedule V drugs have the lowest potential for abuse, while Schedule I drugs have a high potential for abuse and no current accepted medical use.
[Read: “Stop Treating Us Like We’re Addicts!”]
While working as a community psychiatrist, I used to brace myself for the bad outcomes from prescription stimulants. After all, as Schedule II drugs, they sit way up in the DEA’s scale. But what I found was that carefully prescribed stimulants rarely caused issues, whereas other drugs deemed “safer” often did.
Take benzodiazepines, drugs that are used to treat conditions like anxiety and insomnia. With benzodiazepines, tolerance and dependence are common, the withdrawal syndrome is serious, and overdoses can be lethal, especially when combined with opioids. When used long-term, the taper can be rocky and often requires several months to complete.
Comparatively, standard prescription stimulant treatment has minor problems. Withdrawal syndromes are rare and brief. While I have seen occasional misuse, I haven’t seen prescription stimulant overdoses or use disorders. Rather, I’ve seen people gain control of their lives. They graduate college, they hold jobs, and their relationships improve. Early refill requests are rare.
People who are prescribed scheduled benzodiazepines rarely miss a dose and need no reminders. Most of my patients with ADHD, however, struggle to take medications every day and may forget to fill their medications on time.
[Read: “This Cannot Be the Price We Pay to Function.”]
The stark difference in adherence between benzodiazepines and prescription stimulants likely reflects two things: the symptoms of ADHD itself and the fact that stimulant medications, when taken as prescribed, are much less reinforcing compared to benzodiazepines.
Just ask any child who takes Quillivant, a banana-flavored liquid form of methylphenidate, if they want their morning dose. Many will run, far. Beer and coffee are acquired tastes because the brain pairs their flavors with the good feeling that follows consumption. The ‘drug liking’ effect of alcohol and caffeine reinforces a desire for the taste — a phenomenon that hardly occurs when taking stimulants as prescribed for ADHD. Coffee and alcohol, despite their abuse potential and widespread use, are freely available to most of the public.
Benzodiazepines, for all their dangers, are Schedule IV. Meanwhile, prescription stimulants sit in the Schedule II Hall of Shame, along with fentanyl. Yes, fentanyl – a substance 50 times more potent than heroin and responsible for a majority of the thousands of overdose deaths in the United States in 2023.5 6 Surely, there must be a classification error here, right?
National overdose deaths involving prescription stimulants is difficult to track because of a coding issue that lumps prescription stimulants with illicit methamphetamines. Fortunately, one study separated the two by looking at substance-related death certificates from 2010 to 2017. Of the 1.2 million total deaths that involved substances, only 0.7% involved prescription stimulants, often used in combination with other substances. Methylphenidate-related deaths accounted for .02% (295) of all substance use-related deaths, or an average of 37 deaths per year. Compared to methylphenidate, there were twice as many deaths involving pseudoephedrine (615), which does not require a prescription, and 160 times more illicit methamphetamine-related deaths (49,602).7
The sparsity of stimulant prescription-related deaths may reflect their essential role in treatment. ADHD is associated with greater risk for accidents, injury, premature death, and suicide.8 Multiple studies suggest that treatment with prescription stimulants may lower the risk of these adverse and deadly events.8-11
Unfortunately, the serious risks of illicit methamphetamine use can drive stigma and fear toward prescription stimulants. Many people with ADHD may be hesitant to start stimulants for concerns about heart problems and addiction. While illicit methamphetamine does cause major heart problems and is highly addictive, appropriate prescription stimulant treatment does not carry this risk.12, 13 Even in overdose, major cardiovascular events are rare.14 Multiple studies also show that prescription stimulant treatment for ADHD does not increase the risk of developing a substance use disorder (SUD) and may even have a protective effect.15, 16
Importantly, there are situations, namely non-oral misuse (e.g., snorting, smoking, or injecting), where prescription stimulants do have high potential for abuse. These routes allow stimulants to enter the brain rapidly and cause a rapid spike in dopamine. The faster and bigger the spike, the more intense the “high” or “drug liking” effect that will reinforce use. Oral routes, on the other hand, more slowly deliver drugs to the brain. This is partly why stimulants, when taken as prescribed, hold a much lower addiction potential.17
Most people with ADHD will never snort or inject their medications. People without ADHD usually won’t, either. Indeed, the Schedule II classification appears to be on behalf of a subset of people, with and without ADHD, who use stimulant medications non-orally. Arguably, a more tailored way to protect this group may lie on the diagnostic side — by taking a careful history, requiring drug screens in adolescents and young adults, and considering non-stimulants when the risks are too high. Many youth will also welcome a matter-of-fact discussion on substance use and harm reduction.
A more common issue is oral prescription stimulant misuse — that is, taking someone else’s medication or too much of your own. A 2022 survey showed that 15% of college students reported taking someone else’s prescription stimulant at least once in their lifetime, but most did so less than once a month. Only 0.1% of students reported misusing prescription stimulants more than four times per month.18
Most college students report misusing prescription stimulants for perceived performance enhancement.19 The misuse pattern does not tend to escalate and is lower-risk in nature. This is likely because most students who misuse will only do so orally, which is much less addictive, and they are not using to get high. Some of this misuse may also be an effort to self-medicate. A 2010 study showed that prescription stimulant misusers were seven times more likely to screen positive for ADHD compared to non-misusing students.20
To be clear, it is still a bad idea to misuse prescription stimulants. While the health risks do not appear to warrant schedule II classification, that does not mean “risk free.” All prescription medications carry risks, and risks can vary based on factors like dose, route, and the individual. What is safe for one person can be dangerous for another. For instance, someone with bipolar disorder can become manic from a prescription stimulant. Someone who regularly uses illicit methamphetamine may tolerate high doses of prescription stimulants whereas someone else may become agitated, psychotic or go into renal failure at a much lower dose.14
For those at higher risk for prescription pill misuse, there are also long-acting formulations that were designed to prevent non-oral use. For instance, Concerta (methylphenidate ER) has a hard outer coating that is very difficult to crush.21 This will deter most people. In addition, when studied in a group of adolescents with ADHD and an SUD, Concerta rated only one point higher than placebo in “drug-liking” effect.22
Vyvanse (lisdexamfetamine) is another long-acting formulation that deters abuse. Vyvanse comes as an inactive prodrug and won’t activate until it is converted by an enzyme in the bloodstream. Even if someone snorts or injects it, it will still need to be converted to an active form in the body and will not produce a more rapid effect. Two “drug-liking” studies also suggest lower abuse potential with IV doses not differing from placebo.23 24 While a supratherapeutic oral dose had some “liking,” it also measured higher on “drug-disliking.”24
Reclassifying prescription stimulants to a lower tier would more accurately reflect real-world data on addictive potential, health risk, and their public health benefit. Still, any reclassification to a lower tier carries the risk of fueling misconceptions about safety. Some may mistake reclassification as a green light to misuse. Misconceptions on safety may also drive the purchase of counterfeit pills. Make no mistake: Counterfeit prescription stimulants – which can be easily purchased online – kill people. These fake pills are made to look just like real prescription stimulants, but instead contain illicit methamphetamine and/or fentanyl, in unpredictable amounts. Taking even one counterfeit pill can be lethal.25
Prescription stimulant misuse, as a whole, is a problem that deserves our attention. Targeted education needs to occur at the individual, family and school levels. This may include dispelling myths on cognitive enhancement, emphasizing the higher risk with non-oral use, and increasing awareness on counterfeit pills. When young people are taught the actual risks and realities of the current drug landscape, they are given a chance to make safer choices. This strategy is rooted in connecting with at-risk youth and can happen without interfering with the treatment of people with ADHD.
Ensuring access to stimulant treatment is essential to the lives of millions of people with ADHD, and it benefits the public at large. While there is widespread oral misuse, the use does not tend to escalate. Non-oral use is higher risk, but less common and rarely fatal, making prescription stimulants an outlier in the Schedule II class.
Prescription stimulants are long overdue for reclassification. For those still on the fence, here is a more conservative approach: Start with rescheduling medications that have abuse-deterring properties, such as Concerta, Vyvanse, and their generic equivalents. By releasing these medications from the chains of Schedule II, more people with ADHD can live their lives.
Do you think prescription stimulants should be reclassified? Share your thoughts in the comments section.
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1 Drug Enforcement Administration. Drug Scheduling. DEA.gov. https://www.dea.gov/drug-information/drug-scheduling
2 21 CFR Part 1303. https://www.ecfr.gov/current/title-21/chapter-II/part-1303
3 Committee on Oversight and Accountability. (May 14, 2024) Comer, McClain Probe Shortages of Schedule II Drugs, including Adderall. https://oversight.house.gov/release/comer-mcclain-probe-shortages-of-schedule-ii-drugs-including-adderall%EF%BF%BC/
4 Drug Enforcement Administration. The Controlled Substances Act. DEA.gov. https://www.dea.gov/drug-information/csa
5 Drug Enforcement Administration. Fentanyl. DEA.gov. https://www.dea.gov/factsheets/fentanyl
6 Ahmad FB, Cisewski JA, Rossen LM, Sutton P. Provisional drug overdose death counts. National Center for Health Statistics. 2024. https://www.cdc.gov/nchs/nvss/vsrr/drug-overdose-data.htm
7 Black, J. C., Bau, G. E., Iwanicki, J. L., & Dart, R. C. (2021). Association of medical stimulants with mortality in the US from 2010 to 2017. JAMA Internal Medicine, 181(5), 707–709. https://doi.org/10.1001/jamainternmed.2020.7850
8 Li, L., Zhu, N., Zhang, L., Kuja-Halkola, R., D’Onofrio, B. M., Brikell, I., Lichtenstein, P., Cortese, S., Larsson, H., & Chang, Z. (2024). ADHD pharmacotherapy and mortality in individuals with ADHD. JAMA, 331(10), 850–860. https://doi.org/10.1001/jama.2024.0851
9 Krinzinger, H., Hall, C. L., Groom, M. J., Ansari, M. T., Banaschewski, T., Buitelaar, J. K., Carucci, S., Coghill, D., Danckaerts, M., Dittmann, R. W., Falissard, B., Garas, P., Inglis, S. K., Kovshoff, H., Kochhar, P., McCarthy, S., Nagy, P., Neubert, A., Roberts, S., Sayal, K., … ADDUCE Consortium (2019). Neurological and psychiatric adverse effects of long-term methylphenidate treatment in ADHD: A map of the current evidence. Neuroscience and Biobehavioral Reviews, 107, 945–968. https://doi.org/10.1016/j.neubiorev.2019.09.023
10 Chang, Z., Quinn, P. D., O’Reilly, L., Sjölander, A., Hur, K., Gibbons, R., Larsson, H., & D’Onofrio, B. M. (2020). Medication for attention-deficit/hyperactivity disorder and risk for suicide attempts. Biological Psychiatry, 88(6), 452–458. https://doi.org/10.1016/j.biopsych.2019.12.003
11 Chang, Z., Quinn, P. D., Hur, K., Gibbons, R. D., Sjölander, A., Larsson, H., & D’Onofrio, B. M. (2017). Association between medication use for attention-deficit/hyperactivity disorder and risk of motor vehicle crashes. JAMA Psychiatry, 74(6), 597–603. https://doi.org/10.1001/jamapsychiatry.2017.0659
12 Manja, V., Nrusimha, A., et al. (2023) Methamphetamine-associated heart failure: a systematic review of observational studies. Heart, 109:168-177. https://doi.org/10.1136/heartjnl-2022-321610
13 Zhang, L., Yao, H., Li, L., Du Rietz, E., Andell, P., Garcia-Argibay, M., D’Onofrio, B. M., Cortese, S., Larsson, H., & Chang, Z. (2022). Risk of cardiovascular diseases associated with medications used in attention-deficit/hyperactivity disorder: A systematic review and meta-analysis. JAMA Network Open, 5(11), e2243597. https://doi.org/10.1001/jamanetworkopen.2022.43597
14 Martin, C., Harris, K., Wylie, C., Isoardi, K. (2023). Rising prescription stimulant poisoning in Australia: a retrospective case series. Toxicology Communications, 7(1). https://doi.org/10.1080/24734306.2023.2174689
15 Quinn, P. D., Chang, Z., Hur, K., Gibbons, R. D., Lahey, B. B., Rickert, M. E., Sjölander, A., Lichtenstein, P., Larsson, H., & D’Onofrio, B. M. (2017). ADHD medication and substance-related problems. The American Journal of Psychiatry, 174(9), 877–885. https://doi.org/10.1176/appi.ajp.2017.16060686
16 McCabe, S. E., Dickinson, K., West, B. T., & Wilens, T. E. (2016). Age of onset, duration, and type of medication therapy for attention-deficit/hyperactivity disorder and substance use during adolescence: a multi-cohort national study. Journal of the American Academy of Child and Adolescent Psychiatry, 55(6), 479–486. https://doi.org/10.1016/j.jaac.2016.03.011
17 Manza, P., Tomasi, D., Shokri-Kojori, E., Zhang, R., Kroll, D., Feldman, D., McPherson, K., Biesecker, C., Dennis, E., Johnson, A., Yuan, K., Wang, W. T., Yonga, M. V., Wang, G. J., & Volkow, N. D. (2023). Neural circuit selective for fast but not slow dopamine increases in drug reward. Nature Communications, 14(1), 6408. https://doi.org/10.1038/s41467-023-41972-6
18 The Ohio State University. (2022). College prescription drug study: Key findings. https://www.campusdrugprevention.gov/sites/default/files/2022-06/CPDS_Multi_Institutional_Key_Findings_2022.pdf
19 Faraone, S. V., Rostain, A. L., Montano, C. B., Mason, O., Antshel, K. M., & Newcorn, J. H. (2020). Systematic review: nonmedical use of prescription stimulants: risk factors, outcomes, and risk reduction strategies. Journal of the American Academy of Child and Adolescent Psychiatry, 59(1), 100–112. https://doi.org/10.1016/j.jaac.2019.06.012
20 Peterkin, A. L., Crone, C. C., Sheridan, M. J., & Wise, T. N. (2011). Cognitive performance enhancement: misuse or self-treatment? Journal of Attention Disorders, 15(4), 263–268. https://doi.org/10.1177/1087054710365980
21 Cone E. J. (2006). Ephemeral profiles of prescription drug and formulation tampering: evolving pseudoscience on the internet. Drug and Alcohol Dependence, 83 Suppl 1, S31–S39. https://doi.org/10.1016/j.drugalcdep.2005.11.027
22 Winhusen, T. M., Lewis, D. F., Riggs, P. D., Davies, R. D., Adler, L. A., Sonne, S., & Somoza, E. C. (2011). Subjective effects, misuse, and adverse effects of osmotic-release methylphenidate treatment in adolescent substance abusers with attention-deficit/hyperactivity disorder. Journal of Child and Adolescent Psychopharmacology, 21(5), 455–463. https://doi.org/10.1089/cap.2011.0014
23 Jasinski DR, Krishnan S. Human pharmacology of intravenous lisdexamfetamine dimesylate: abuse liability in adult stimulant abusers. Journal of Psychopharmacology. 2009;23(4):410–8
https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=8ead4bf37b0e1111a740fe2ce34ebced83085c3c
24 Jasinski DR, Krishnan S. Abuse liability and safety of oral lisdexamfetamine dimesylate in individuals with a history of stimulant abuse. Journal of Psychopharmacology. 2009;23(4):419–27
https://journals.sagepub.com/doi/10.1177/0269881109103113
25 https://www.dea.gov/sites/default/files/2021-05/Counterfeit%20Pills%20fact%20SHEET-5-13-21-FINAL.pdf
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Nathaly Pesantez
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It’s not exactly a secret that vegetable oils aren’t the best type of oil for us to consume. They’re loaded with saturated fats, and they lack the redemptive omega-3 fatty acids in other oils that are actually good for us. And in the case of soybean oil, it may cause changes in the brain that affect conditions like autism, Alzheimer’s, anxiety, and depression.
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Beauty & Health Editor
Hannah Frye is the Beauty & Health Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including beauty, women’s health, mental health, sustainability, social media trends, and more. She previously worked for Almost 30, a top-rated health and wellness podcast. In her current role, Hannah reports on the latest beauty trends and innovations, women’s health research, brain health news, and plenty more.
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My 9-year-old son has always been a firework, from the very second of his surprise existence. If my pregnancy test could have displayed two zigzags instead of straight lines, it would have.
He has never followed the path well-trodden. Instead, he has swung from the trees shadowing its path, spinning and tumbling over it like a Ferris wheel free from its hinges. His brain is always busy. It darts and daydreams and never tells him to sit, breathe, and just be.
“I was the same as him when I was a kid,” my husband would say. “He’s just a little boy.”
He often spoke of marked similarities between them, and we thought our son had simply inherited a huge slice of his father’s personality. That this was just “them.” So we attributed his behaviors to that – a child who was beautifully energetic. If he wasn’t spinning or cartwheeling, he was singing or asking questions or making funny little noises. The only time he really rested was when he slept, when dreams took over and his compulsion to “fizz,” as he calls it, quelled.
Analyzing my child’s behavior, helicoptering his nuances and traits, and researching “ADHD in children” until there was nothing left to Google came easy. Turning the lens to my husband, on the other hand, was trickier.
My husband flitted from job to job, struggled to prioritize, became easily frustrated with any task, and was unfocused. But we had gone through a fair chunk of sadness in the last few years — the death of one of our other sons, the loss of parents, our 9-year-old’s meningitis battle when he was a baby. I put my husband’s erratic nature down to stress and trauma.
[Read: “Let Me Tell You How ADHD Runs in My Family”]
All the while, the phone calls from my son’s exasperated teacher mounted, as did the sense that my son’s behaviors in school and at home were indicative of something bigger.
My mother-in-law was a special education teacher for many years. The more I called her to analyze my little boy’s behavior, the more parallels she’d draw between him and my husband. Eventually, the constant joke that they were two peas in a pod became a lightbulb moment for me. I made an appointment with an ADHD specialist – for my son and husband. Sure enough, after a careful evaluation, the specialist diagnosed both of them with ADHD in the same appointment. Their test scores were practically identical, she noted.
“How do you feel?” the specialist asked my son. She sat next to him on the floor as he clicked LEGOs together and bounced on his knees.
“Exhausted” he said. And my heart sank. Exhausted by trying to concentrate in school and being told off constantly, exhausted by coming home to homework cajoling, exhausted for being reprimanded for his impatience and other behaviors at the outskirts of his control.
[Read: “My ADHD Family Tree — Three Generations of Neurodivergence Revealed”]
I saw my husband’s face crumble a little as he knew that feeling all too well. And I realized that, as a wife and mother, I had failed them. To me, their behaviors were annoying, frustrating, and sometimes inexplicable. I had often said to my son, “Why is it always you? Why are you the one who always gets into trouble?” I sometimes dreamed of an easier marriage to a man who would stick at a job or for a man who would actually listen to me. I had no idea what either of them were going through. It was an incredibly emotional day for everyone.
We walked out of the specialist’s room with a deeper understanding of each other and a feeling that we can all start to be our truer selves.
We’ve only recently entered the neurodivergent universe. We’re perched on a circling satellite looking into a place where words like “disorder,” “impulsivity,” and “disorganization” zoom by. But it’s other zooming words that captivate us — “spontaneity,” “creativity,” “courage.” We are going to run with these as fast as we can.
We’re not alone in entering this universe. We see many other families embarking on this journey, too. Some days we think we have a firm grasp on ADHD – and some days we don’t. And that’s OK, because all we can do is buckle up so the twists and turns don’t jolt the ones we love quite so much.
I would not change my son or husband for anything. We’ll bundle up all of the positives and challenges, stick them into our family jetpack, and navigate the steps, bounces, stumbles, and freefalls of this shared diagnosis together.
SUPPORT ADDITUDE
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Nathaly Pesantez
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Dear Neurotypicals,
When I reveal that I have ADHD, I often hear about how “brave” I am for being so “open” and “vulnerable.” Granted, I like hearing that because I’m human and I like compliments. Plus, it’s better than fending off stereotypes about ADHD.
To be totally honest, though, I’m not telling you about my ADHD diagnosis to promote diversity, make you feel more comfortable confiding in me, or whatever other altruistic reason you’re thinking. I’m telling you as an act of self-preservation, often after days of deliberation over whether I will hurt or help my case. Disclosing my ADHD is a carefully calculated risk that’s more about substantive outcomes than feel-good moments.
Disclosing my ADHD is really about showing you the inner workings of my mind. My day-to-day life reminds me of my choir teacher’s advice for onstage performance: “Be like a duck: calm on top and paddling like crazy under the surface.” You can’t see my constant struggles to stay on top of employment, housework, and personal affairs; you can’t hear my every thought scream for my total attention as I fail to hold onto a single one; you certainly can’t feel the smaller effects of ADHD pile on top of each other to create a web of executive dysfunction.
[Get This Free Download: Secrets of the ADHD Brain]
No matter how calm I seem on the surface, underneath I am paddling through constant self-assessments and adjustments.
Without the context of a diagnosis, I’m a mess. I can’t get anywhere on time. My apartment is filled with projects that I dove into, lost interest in, and can’t bring myself to put away. Efforts to reach out are too easily put off and forgotten. And heaven help you if I’m having more trouble with my emotional regulation than usual.
So, in more casual settings, my telling you about my ADHD is to let you know that nothing’s personal. I didn’t show up 10 minutes late and yawn when you were talking because I hate you and want to disrespect your time. While you certainly have the right to boundaries and shouldn’t just put up with certain behaviors, you should also know that my shortcomings do not reflect how I view our relationship. And, hopefully, you don’t hate me as much after I’ve confided in you.
From a professional perspective, my honesty about ADHD could mean the difference between remaining employed or yet another job hunt. I’m sure that never occurred to my managers as they went on about my courage and whatnot – that I had actual goals beyond reveling in feel-good honesty. Not that I would recommend that everyone with ADHD should disclose their diagnosis to employers. Most sources suggest not doing so, and for good reason.
Conscious and unconscious biases are inevitable, and anything that could make me stand out as a problem could also be my undoing. Though I have been open about my diagnosis and received ADA accommodations, I will always wonder if my managers are now keeping a closer eye on me for any slip-up that would go unnoticed if made by a co-worker.
Disclosing a diagnosis, especially one like ADHD that forces me to confront some of my deepest insecurities, is unpleasant at best. I don’t do it for fun. My decision to open up to you was difficult and ultimately made in hopes of some sort of action. Maybe that’s just a bit of patience, or some help navigating a world that was not designed for me.
I trust you enough to give you a chance to understand me better, and, in turn, learn how we can grow together. Please take that chance.
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Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.
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Shreya Rane
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Dogs and cats can experience stress just like humans. Common sources of stress for them include changes in their environment, sudden loud noises like fireworks or sirens, new family members, medical issues, or even your stress. Recognizing stressors is a good step toward helping your animal companion feel more comfortable and secure. Let’s talk about the most common signs of stress in dogs and cats and the steps you can take to help alleviate it.
Changes in behaviors can include becoming more withdrawn or exhibiting aggression. For example, a normally friendly dog might growl at strangers, or a cat that usually enjoys being petted may suddenly avoid contact. Restlessness can be another indicator, especially when accompanied by excessive vocalization, like barking or meowing.
Restlessness and vocalization can also indicate an underlying medical condition, so have your veterinarian rule out illnesses.
If your dog or cat is manifesting such signs, consult your veterinarian to rule out any underlying health concerns and to address their anxiety.
This should be a quiet area where your dog or cat can retreat when feeling overwhelmed. Examples include a cozy bed or cat tree away from the household hustle and bustle.
Dogs and cats thrive on routine because it provides consistency and stability. Create and stick to a regular schedule for walks, feeding, and play.
Try toys like puzzle feeders or interactive toys that challenge them mentally and can supply little dopamine hits with every success. Meanwhile, physical activity like interactive playtime and walks are crucial for reducing pent-up energy and releasing natural endorphins.
Pheromones are chemicals that animals release to trigger an effect on other animals in the area. Products such as collars, wipes, and diffusers that mimic calming pheromones are designed to promote a sense of safety, reduce anxiety, and diminish the signs of stress in dogs and cats.
Step 5: Consult with an Animal Behaviorist or Trainer
These pros can help you develop a plan to counter-condition negative behaviors and positively reinforce the calm behavior you want to encourage. If needed, your veterinarian can prescribe calming medications to support the training portion of the behavior modification plan.
Don’t underestimate the strength of your presence and demeanor. Your calm manner and soft reassurances, paired with gentle pets, are the final ingredients in the recipe to reassure your anxious dog or cat.
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Dr. Bethany Hsia, Co-founder of CodaPet
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Thinking about a few things to do more and less of can help you embrace new patterns and let go of habits that aren’t serving you. As a social worker, here are a few things I recommend embracing and letting go of in order to improve your mental health.
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To live with unmanaged ADHD is to face chaotic fires that threaten to burn our sense of self-efficacy and damage our connection with loved ones, and which we spend so much energy trying to extinguish.
But what we often fail to consider is how these fires are sparked.
Before the consequence of unmanaged ADHD blows up in our faces, there is a long progression of unnoticed action that gradually stokes such a blaze. Unchecked ADHD, then, is more of a slow, silent, invisible flame that heats and bubbles under the surface. Everything may appear smooth on the surface, but the hushed activity below tells a different story.
This quiet simmer is a vast collection of kindling – of distractions, impulsive actions, lack of initiation, and other issues that eventually spark and rage into an inferno — a missed deadline, a failed relationship, a lost job, a failed class. To the person with ADHD, simmers are so easy to ignore or miss altogether. Fires are undeniable.
When the fire erupts, everybody runs wild in a panic, which increases our chances of acting upon the situation. The crisis revs up the brain chemistry that provokes fear, which makes us move and do. We run around in circles trying to extinguish the awful thing, engaging serious damage control. This usually includes saying we’re desperately sorry, groaning to ourselves that yet again we’ve screwed up. Sometimes we hide under a rock.
This is one reason why ADHD is so hard for the larger community to accept. “How can you act like this sometimes but not all the time?” If we were blind, we wouldn’t see some of the time. The consensus among all affected by our fires — parents, teachers, spouses, friends, bosses — is that to prevent the next one, we must remain in freak-out mode because that’s the only thing that will keep us in check.
[Read: To Infinity and Beyond, Powered by Self-Awareness]
The problem, of course, was never the raging fire. That was only the most obvious consequence of the slow-burn of hundreds of small decisions prior to it, when we decided to do the wrong thing at the wrong time, one on top of the other. That is at the heart of what it means to suffer and struggle with ADHD.
The work of preventing these self-defeating fires is more subtle and consistent than a handful of panic episodes, and more fine-tuned to the specific issue with which we struggle. The solution rests on one thing and one thing only: Self-awareness. You can’t change what you don’t see.
It’s hard to learn how to become aware of those subtle, quiet seconds of mis-decision, especially when there’s panic in the room. Awareness is a quieter practice. It prefers to act on a stage of self-compassion, self-honesty, and wanting to change. It involves figuring out how we’re going to help ourselves to notice in the first place. But how do we build awareness when the landscape seems so unknowable, so unmapped?
When people run from fires, nobody slows down to map the area. Self-awareness happens when we have extra bandwidth to catch ourselves deciding to do the wrong thing at the wrong time. These are those classic moments when we decide “just for now” not to study, or when we “just have to” blurt out a secret, or when we decide we’ll put away our coat or the dinner plate “later.”
[Read: 10 Things I Wish the World Knew About ADHD]
It’s true that negative reinforcers are so enticing, and we’ve used them since we were kids. But wouldn’t it be amazing if we could notice when we do the wrong thing at the wrong time without the fire department having to clang its bell next to our ears? That fire department – us or others – works great for fires, but not for lasting, inspired, intentional human change.
So, how do we build awareness around the decisions we make, especially when they seem to happen reflexively in the background? Bring to the fore in detail an understanding of what happens at the precise moment when we make these decisions. What is the setting? What are we doing? What else is going on? What do we choose to do instead? When will this most likely happen again?
These are the kinds of things we talk about in ADHD coaching, but none of us live in a coaching call forever. These are the tricks and skills we can learn and develop. Learning to become aware might involve visualizing, talking it over with someone or with ourselves, and then asking curious questions about how to put into place support systems to help us pivot and make optimal decisions. The support options are plentiful. It all rests first on building awareness around how ADHD shows up in us.
Then it’s practicing and tweaking so there are fewer, less intense fires — or maybe no flames at all.
SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.
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Nathaly Pesantez
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Whether it’s caused by thunderstorms, fireworks, or just the anxiety of being left alone, our dogs can experience stress at times. But did you know there’s a natural, odorless solution that can help calm your canine companion? In this blog, we take a look at pheromone therapy for dogs and how it can bring peace to your pup’s world.
Pheromones are chemical signals that animals release to communicate with each other. In the canine world, mother dogs naturally release calming pheromones to soothe their puppies. These “appeasing pheromones” send a message of safety and security. The best part? Even adult dogs can recognize and respond to these calming signals!
Pheromone therapy for dogs involves using synthetic versions of these natural calming pheromones. When dogs inhale them, it triggers a response in their brains that helps them feel safe and relaxed. It’s like a molecular hug for your dog’s nervous system! The beauty of this therapy is that it’s completely natural and doesn’t involve any medication.
Pheromone therapy can be beneficial in a variety of stressful situations. It’s great for dogs with separation anxiety, fear of loud noises, or stress in new environments. It can also help with multi-animal households, vet visits, travel, and even during training sessions. If your dog shows signs of stress such as excessive barking, destructive behavior, or hiding, pheromone therapy might be worth a try.
There are several ways to introduce pheromones into your dog’s environment. Diffusers plug into wall outlets and continuously release pheromones into the air. Sprays can be used on bedding or in crates. Collars release pheromones close to your dog’s nose for constant exposure. Each option has its benefits, so you can choose what works best for your situation.
Starting pheromone therapy is easy. For diffusers, simply situate them in areas where your dog spends the most time. Collars can be worn continuously, and sprays can be applied as needed. It’s important to note that while some dogs show immediate improvement, others may take a few weeks to respond fully. Patience is key!
While pheromone therapy can be incredibly effective, it works best as part of a comprehensive approach to managing stress. Combine it with behavior modification techniques, proper exercise, and environmental enrichment for the best results. And remember, severe anxiety may require additional interventions, so always consult with your veterinarian.
You might be wondering, “Does this really work?” The good news is that numerous scientific studies have shown the effectiveness of pheromone therapy in reducing stress-related behaviors in dogs. It’s a well-established method in veterinary behavior medicine, backed by research and real-world success stories.
Pheromone therapy offers a gentle, natural way to help your dog tackle stressful situations. By mimicking nature’s own calming signals, you can create a more peaceful environment for your best friend. If you think your dog might benefit from pheromone therapy, chat with your vet about incorporating it into your pup’s stress management plan.
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Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.
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Animal Wellness
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I have a pretty cool job.
A few years ago, I was sitting in an office at Velcro International. They needed a creative ad that would persuade their customers to stop calling their product Velcro.
Yes, you read that right.
I learned the product they sell is actually called Hook and Loop, not Velcro. If people kept calling their product Velcro, they could potentially lose their trademark. So they needed to reach millions of people with this habit-breaking message.
After dropping this bombshell, the executives talked for another 15 minutes about legal ramifications, but I was ZONED out. I know that’s a bad thing most of the time, but for my ADHD brain, it was amazing. My wandering went something like this.
Wait, how funny would it be to write an ad that begs people not to call Velcro “Velcro?”
This is a multi-billion-dollar company. We can’t have its lawyers in a stuffy office doing this ad.
This seems like a pretty ridiculous problem. What if we acted like it was a serious problem?
Oh my gosh, remember “We Are the World?” Everyone was so serious, you know, because it was about starvation in Africa. But what if we did an ad with that vibe, but about something that is clearly a first-world problem?
These lawyers could be making fun of themselves. They could be aware that this is, in fact, a ridiculous thing to ask people!
Ooooh, we could use real lawyers!
Oh boy, here come the lyrics….
It was like a brainstorm session inside my own head.
I am very lucky to have co-workers who have seen this happen to me. They explained to the nice lawyers that I had something cooking, so it didn’t seem rude.
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Before I got back to my office, the song was already written in my head. Here’s the final product. (Parental alert: There are some bleeped-out potty words so watch before showing your kids!)
It went viral and got tens of millions of views worldwide.
Still, I know you are probably thinking, “C’mon, Penn. Are you telling me that SPACING OUT sparked the flame of this very good thing?”
Yes, I am. Allow me to explain.
My favorite ADHD doctors are the ones who use creative metaphors to teach me more about my brain. It helps me truly “see” my ADHD. It’s also a fantastic way to explain ADHD to kids.
One of my favorite metaphors comes from Dr. Marcy Caldwell of ADDept.org. She was helping me understand how my brain works compared to the neurotypical brain. According to Dr. Caldwell, the neurotypical brain is like a VIP Club with a velvet rope and a bouncer. The bouncer does a great job making sure only elites gain access to the club, while carefully keeping out “less important” partygoers who don’t have a pass. The inside of the club is orderly, a little quieter, and much less cluttered.
The ADHD brain? Well, that is more like Coachella, and everyone gets in! There are countless different sights and noises. Laser lights and fog machines. You can feel the wind and the weather. Sometimes it rains. There are conversations all over the place. You can see, hear, and feel it all; your attention is pulled in countless directions.
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Our ADHD brains can eventually learn to put up a velvet rope and a bouncer, but it’s not our default mode; it takes real work.
When it comes to trying to make breakfast, complete a job, or get through school, the VIP club sounds much better, right? That’s the battle we ADHDers fight every day; we try to get our brains out of the open air and into a room with more order.
But…. and it is a pretty big but… (it’s okay if you just laughed reading “pretty big but”) that Outdoor Festival is the perfect breeding ground for one of the most important qualities a human being can ever have: CREATIVITY.
When your brain feels, sees, and smells everything, it is more likely than the neurotypical brain to notice something no one has ever noticed before. It is more likely to go down a rabbit hole and discover a new path. It’s more likely to see something in a way no one has ever seen it.
Biographers speculated that Thomas Edison, one of the greatest creators of all time, had ADHD. Possibilities came to his Open-Air Brain and he was able to harness them by giving us light (yes, literally invented the lightbulb), sound (invented the phonograph), and sight (yep, the camera too!) He struggled just like we do.
According to thomasedison.com; At age seven – after spending 12 weeks in a noisy one-room schoolhouse with 38 other students of all ages – Tom’s overworked and short-tempered teacher finally lost his patience with the child’s persistent questioning and seemingly self-centered behavior.
Sound familiar? Yeah, schools are mostly VIP Clubs, not Outdoor Festivals or Open-Air Concerts. You may not be Thomas Edison yet, but that same creativity lives within you.
My Open-Air Brain finds creativity through music. I studied music theory at a very early age, to the point that it became a second language for me.
I stopped learning after two years because my Open-Air Brain was much less interested in being Rachmaninoff and more interested in the brand-new notes, chords, and lyrics popping up in my head. I wasn’t writing Shakespeare; just lines documenting the countless things going on in my world, and in my family. Now just about everything I experience plays like a song in my head.
In the case of the Velcro ad, that Open-Air Brain quickly gave me access to a catalog of every melodramatic music video I’ve ever heard, every lawyer stereotype I’ve ever had, and every funny meme about first-world problems I’ve ever shared. All those ideas were welcome to the party.
Of course, there are times that this is frustrating – it can be hard listening to someone if the story they are telling is turning into a song. I’ve had to do some really hard work to find a VIP bouncer when what a person is saying is important, and I care about that person and their feelings.
But when there’s nothing else going on, no work to do, and no conversations to have, my mind wanders back to that Open-Air Concert. It happens on walks, at night before bed, in the shower, and sometimes in the middle of the day when I have a minute to just sit and let it happen.
Your Open-Air Concert isn’t just a distraction; it could be the key to your success. Now, we don’t have an excuse to get lost in thought all the time; we need to be respectful of our parents, friends, and teachers, and do the best we can to hear what they have to say. But don’t ever discount those wonderfully bizarrely random thoughts coming into your head. Those thoughts are yours and yours alone, they are enormously creative, and believe it or not, they could change the world one day.
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Nathaly Pesantez
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Stress, anxiety and depression are common mental health problems among humans. They can also affect our dogs. When it comes to our canine companions, however, it can be challenging to know exactly how they are feeling, and what their behavior might be signaling. Because your dog can’t tell you he’s stressed, anxious or depressed, you have to rely on other means to figure out what’s going on. For example, does a stressed or anxious dog behave the same way as a depressed dog? How do you tell the difference? Read on to see what Dr. Nicholas Dodman, BVMS, DACVA, DACVB, and CEO of the non-profit Center for Canine Behavior Studies, has to say on this topic.
A: A 2019 study entitled “Demographics and Comorbidity of Behavior Problems in Dogs” involved 4,114 dogs, 85% of which were exhibiting behavior problems. Almost half of those dogs (44%) were considered by their families to be fearful or anxious.
The contexts in which dogs express anxiety are similar to those that elicit anxiety in people, and may be related to animate, inanimate, or situational cues.
Signs of anxiety in dogs include panting, pacing, vocalizing, salivating, hiding, acting out, and autonomic nervous system signs such as dilated pupils, increased heart rate, elevated blood pressure, and inappropriate elimination.
Depression is a distinct condition, but may be triggered by anxiety disorders, such as generalized anxiety disorder, panic disorder, or separation anxiety. Depression can occur in dogs that find themselves in an unresolvable situation, such as bereavement following the loss of a closely-bonded human or canine friend, or the inability to avoid some inescapable ongoing pernicious experience. The latter is often termed “learned helplessness.”
A: Anxiety occurs when the emotional brain overpowers the cognitive brain, so instead of being able to reason their way out of a disturbing situation, dogs find themselves in an uncontrollable feedback loop of negative feelings and sensations.
The emotional brain is the more primitive region of the brain, and is located in the temporal lobe, specifically the limbic system. The amygdala is part of the limbic system, and is instrumental in promoting feelings of anxiety.
Several neurotransmitters play a role in modulating anxiety, including norepinephrine, serotonin, dopamine, and gamma-aminobutyric acid (GABA).
A: The effects of stress and depression are similar in both humans and dogs. There are several levels of stress, ranging from mild to severe, and the results are various degrees of nervousness, anxiety, irritability, and even repetitive, self- soothing behaviors.
The effects of chronic or long-term stress may lead to depression, a mood disorder that makes dogs appear sad and disinterested in things they would normally enjoy. Depression also affects appetite and sleep habits, and causes a lack of energy, enthusiasm, and motivation.
A: Stress can be triggered by a number of different events and circumstances. It may be short-lived or ongoing, depending on the cause. A change in family (“pack”) structure or a geographic move may cause stress in sensitive dogs. Certain individuals seem more prone to stressful situations while others are more resilient.
Other causes of stress include loud noises (e.g. weather events or a nearby shooting range), inconsistent interactions from the dog’s human, and separation from loved ones. Extremely sensitive dogs with separation-induced stress may lapse into depression and become withdrawn, inactive, and totally inappetant — another example of learned helplessness.
A: Eliminating the source of anxiety is key, and may include not leaving the dog alone for extended periods, or removing them from the anxiety-inducing situation. In the case of depression, changing a sad circumstances can be helpful — for example, getting a new puppy as a friend for a dog depressed by bereavement.
General background measures that are likely to quell both stress and anxiety as well as depression include increased exercise (which generates mood-stabilizing serotonin), arranging for pleasurable distractions, and giving the dog consistent care and support.
A: Playing with another canine encourages anxious or depressed dogs to come out of their shells, and is generally beneficial, if the depressed dog can be induced to play.
However, dog parks are a mixed bag when it comes to reducing anxiety and depression. Some anxious dogs that previously loved spending time with canine friends at the dog park may find the experience helpful. On the other hand, some don’t enjoy the rowdiness of dog parks and may slink off to the side or even hide under a bench. In this case, especially if anxiety is somehow linked to experiences at the dog park, it is better to arrange play with a trusted canine friend at home in the yard, or some other relatively secluded location.
A: While dogs and humans are separate species with somewhat different biological agendas, we have shared emotions, and there is considerable overlap in much of our mutual understanding of the world around us. Claiming that “dogs are people” is a step too far; on the other hand, assuming dogs are emotionless automatons is a mistake in the opposite direction. This means learning how our dogs think, and what they are or aren’t capable of, is invaluable.
For the overly anthropomorphic, realizing that dogs are dogs and not furry people can help adjust their expectations and behavior in a dog-centric way. For people with less appreciation for canine emotions and sentience, education will improve the way they perceive their canine companions, and thus improve their interactions and behavior toward their four-legged friends.
A: Help is available in the form of trainers, non-veterinary behaviorists, and veterinary behaviorists. Trainers are equivalent to human family counsellors; non-veterinary behaviorists are the canine psychologists; and veterinary behaviorists are the dog psychiatrists, who can diagnose and medically treat really serious behavior problems.
Specialists who are qualified in these areas, as opposed to being self-professed, are clearly a cut above. If a trainer or non-veterinary behaviorist cannot fix a problem, then a local vet should be the next port of call because 15% of dogs with intractable behavior problems have been shown to have some contributory or causative medical issue. Veterinary behaviorists can be more challenging to access because there aren’t as many of them, and they’re geographically remote from many dog parents.
A: Long-term stress is associated with a number of physical issues, many mediated by elevated blood levels of the steroid hormone, cortisol. Chronic cortisol elevation depresses immune function, increasing susceptibility to infections and cancer.
Catecholamines such as epinephrine (adrenaline) are also chronically elevated by stress, raising blood pressure and causing negative effects such as increased susceptibility to stroke and deteriorating heart function. Digestive issues are also common because of alterations in the blood-gut axis. If untreated, chronic stress can shorten a dog’s life due to any of the above conditions.
A: Socialization with people and other dogs is the most important thing a new puppy parent can do. Socialization in early life prevents the development of serious issues such as fear aggression, and equips a dog to be more confident and well-balanced as an adult.
Exposure to sights and sounds is also important to prevent negative reactions to events they will experience as adult dogs. The most sensitive period for such learning is the first three to four months of a puppy’s life.
Of course, this is not possible with shelter dogs adopted later in life. Their early experiences are something of a black box and may have been either good or deficient. All one can do under these circumstances is to work with any shortcomings that become evident, with professional help if necessary. For adult dogs, daily exercise and an enriched environment for mental stimulation are essential for continued health and well-being, and to prevent the stress of loneliness and boredom.
Educating yourself on how and why stress, anxiety and depression manifest in dogs will deepen your understanding of your canine companion while strengthening your bond. It also puts you in a much better position to help him when his behavior suggests his mental/emotional health isn’t up to par.
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Claudia Bensimoun
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When my husband and I published a book called ADHD is Awesome we knew we’d have some explaining to do. After all, so much of ADHD is not… awesome. We used the word for its true meaning. Though it’s a writing style cliché to kick off with a definition, I think it’s important here:
Awesome — Adjective — Extremely impressive or daunting; inspiring great admiration, apprehension, or fear.
It’s safe to say our kids get daily reminders of how much ADHD just plain sucks. The world wasn’t built for their unique brains, which are forced to remain still and focused in long classes, amid constant distractions, and often despite unrealistic expectations from teachers and us, their parents. You don’t need to read one more thing about how hard it is to have ADHD, so I’m here to offer ways to shine a spotlight on the pure sunshine that can spark from an ADHD brain.
Just a reminder: I’m not a doctor or a therapist. Our family is like the lab rat that has undergone rounds of testing. Here are the ways we’ve helped our son find the awesomeness in ADHD:
ADHD is not a deficit of attention. In fact, people with ADHD have an abundance of attention and sometimes struggle with how to use it. ADHD is not a shortcoming or a choice. It’s not a result of bad parenting. It’s not a fad or trend. ADHD is a collection of symptoms that vary in every single person.
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In our house, ADHD is the explanation but not the excuse. My husband forgot to put his shoes on when going to pick up our carry-out dinner order. He was on a phone call as he walked out the door and I yelled after him to pick up some garbage bags while he was out. He struggles to prioritize and his system gets easily overwhelmed, so he wasn’t even aware he was walking out of the house barefoot. It’s the explanation but he doesn’t get a free pass to roam freely through stores without shoes.
I sometimes feel frustrated that the things that seem so simple (turning in homework, putting on BOTH shoes, turning off the stove) can be so hard for the ADHD brain. But the things my son’s brain creates leave me in awe. My son was given a writing assignment at the beginning of the school year on a specific topic. He was so hyperfocused that he wrote a 3,000-word essay defending his theory one Saturday morning, in record time. It was so well-researched and well-written. I said to him, “Your brain is pretty special. I wish I was able to dive so deep into a topic and follow the paths of information like you do. Most brains don’t do this. This is amazing!”
It was truly awesome until I noticed the assignment clearly asked for the written portion to be 500 words maximum. His brain skipped a very important detail, but I was in awe of what he created. His brain solves problems in ways mine doesn’t. He sees the world in a different, wonderful way. Every time I spot something that makes him unique, I make sure to tell him how special his brain really is.
When my son realized he didn’t read the instructions clearly, I saw the shame drift up his face. His shoulders hunched forward and his head dropped. The shame a person with ADHD feels when they’ve made a mistake can be overwhelming. Even for my husband, regulating his emotions and, especially, feelings of shame is a real struggle.
[Read: How to Explain ADHD in Positive, Empowering Terms]
A crucial piece of advice on shame was given to me by Dr. Emily King. Dr. King is a child psychologist who has worked with neurodivergent children, their teachers, and their families for more than 20 years. When either of my ADHD loved ones makes a mistake, she advises to offer connection not correction.
As a recovering perfectionist, this was really hard for me. When my husband got distracted and left his suitcase at the airport where we were departing and didn’t notice until he walked off the plane for our vacation, my instinct was to say a lot of curse words very loudly in the middle of a very public airport. When my son overlooked very clearly written instructions, my urge was to say “How many times do I have to tell you?! You have to read the directions!” Instead, in both cases, I offered connection.
To my husband, I said, “Wow. That really sucks. I’m sure you were feeling distracted while we were racing to the plane and trying to get snacks for the kids.” To my son, I said, “I know this is tough. That stinks that you will have to re-work this. Remember when I totally misread the written directions on The Amazing Race and got us lost? It happens.”
When the temperature is lowered and moods have stabilized, then we talk about systems and reminders. My husband says this one tool has been the most motivating for him. When I resist the urge to snap, he wants to work harder to never make the same mistake or overlook the same detail. It’s hard to offer empathy when you feel real rage, believe me. But we’re all better for it.
Every individual with ADHD has a different collection of symptoms on a vast spectrum. I have such respect for every parent and partner who is an ally to the neurodivergent. I struggled not attaching my own ego and emotions to the actions of my child. I was advised to adopt the “Coach” mindset.
Imagine a coach of a Little League game. Does she yell and scream because your little one strikes out? No! (Or hopefully not). The coach doesn’t get embarrassed or shame a player for a bad game and a parent shouldn’t shame a child for normal behavior – even if it doesn’t fit inside our visions of how a child should act.
We had the chance to meet so many wonderful humans at book signings across the country. Sweet families with ADHD kiddos stood in line so we could take pictures and have a quick chat. Because I wanted to hug and talk to EVERYONE, the lines took longer than an ADHD brain could tolerate. Rather than snap and discipline these kiddos for spinning in circles, jumping up and down, and breakdancing (yes, breakdancing – it was awesome), the parents knew this was how their little ones needed an outlet. They didn’t expect more than their children could give. They were awesome coaches and it was inspiring to witness.
I don’t actually enjoy nagging and offering constant reminders. I don’t want to make the lists. I don’t want to hold every single piece of information for my family. That emotional load is too much. And, obviously, the person on the other end doesn’t want to hear the constant bickering. Now on Sunday evenings, we have a family meeting, and we all answer this question: “What will it take for me to have a great week?”
For the kids, it helps them spot future tests and quizzes so they plan ahead. Then, in the mornings when we’re all a little more frantic, instead of barking orders I have been asking, “What do you need to do to be ready for school?” It gives him the power and he can take ownership of his executive functioning.
I am still learning how to be a supportive partner and parent to my two ADHDers. I love their spontaneity, curiosity, and constant creativity. There are days I wish I could take a peek inside their brains to witness how they see the world. I’m imagining they both see us all as cartoon characters in an animated musical, but I wouldn’t change them even if I could.
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Shreya Rane
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