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Let’s face it: first visits with a mental health professional can be intimidating. You are about to share difficulties with emotions with someone you’ve never met. In this post, our CMO Ravi Shah answers some of the most common questions and concerns we hear from people who want to get mental health care but are afraid to take that first step. 

Why do you collect so much information before the visit? 

In short, doing so will save you time and money. A comprehensive mental health initial evaluation requires us to know a lot about you, your current situation, your medical history, and your past. You can provide much of this information yourself in writing prior to the visit. Our mental health professionals will review this information before meeting you. 

Naturally, you as a person are much more than facts about your past. By gathering more information up front, we allow you and the provider to focus the visit on really understanding  your story, your challenges, and your goals. This way the clinician can also take the time to explain your medication and other options for treatment and even answer questions about side effects or other concerns you might have. 

Our mental health experts will start by verifying your identity and asking a few basic questions about your life, where you live, what you do for work or school, etc. Then they will ask you to describe what is bothering you the most and follow up questions that are related. They may ask some questions which you have already provided, but it’s important they understand the context behind your story. They will also ask you important questions about your mental health history like symptoms of bipolar disorder, severe substance use disorders, and other related questions to ensure that Mantra is a good fit for you. 

What’s the best setting for a first visit?

For the telehealth to work optimally, we recommend you be somewhere where you have a strong WiFi connection as cellular data connections may interrupt the flow of the visit or create delays in audio or video transmission. Beyond that, you want to find a place that is private (ie no one else in the room), and where you can speak freely. The best evaluations happen when you can be completely honest with your care team. For people who work in open-floor layouts, sometimes people find a phone booth or lactation room to use for such visits so that they can maintain privacy. 

If the clinician believes a medication may help you, then they will have it delivered to your door in beautiful (and reusable!) packaging. In addition, we’ll have a coach follow-up with you to set goals for your treatment and follow-up on your medications. We are here to help you on your journey by answering questions or concerns as well as making sure the medications are making a meaningful difference in your life. If they're not (or they're causing more harm than good), then we'll help you adjust, change, or stop them as appropriate.

What’s better, telehealth or in-person treatment?

That depends in part on your condition and in part on your preferences. For many, telehealth visits feel less frightening and easier to work into their schedule (in terms of time and money). For patients with more severe mental illness, in-person care may be more appropriate. Ultimately, we believe good care can be delivered in either format, but the key is that if you are suffering, please get help in a way that works for you. At Mantra, we believe everyone deserves world-class mental health care. 

Have more questions about your first visit at Mantra? Ping me at @RaviShahMD

Preparing for your first telehealth visit: Tips from Ravi Shah, MD

People who are employed full-time spend most of their waking hours at work. With hyper-competitive work environments, increasing student debt, and a drive towards perfectionism, it’s no wonder that workers frequently experience anxiety at work. Good news: First, you’re not alone: in fact, about a third of people will have symptoms severe enough to meet criteria for an anxiety disorder at some point in their lives. That means even more people experience anxiety (feelings of nervousness, worry, unease) during the work day. Second, remember that anxiety is a normal part of emotional life. That said, when anxiety is holding you back or causing significant distress, it’s helpful to have some coping skills handy to help you weather the storm of emotions that come with a tough day. Here, two Columbia University psychiatrists offer 7 practical tips you can use to manage anxiety at work. 

Around one-third of adults in the United States do not get enough sleep). You’ve probably heard that sleep is important for memory and cognition, which is why people remind kids to get a good night’s rest before a test. You may have also heard that sleepy drivers are as bad as drunk drivers, which demonstrates the importance of sleep in motor performance and judgment. However, many people forget that restorative sleep is critical for optimal emotional performance and resilience. That’s where we get the phrase: “someone woke up on the wrong side of the bed.” Most people need 7-8 hours of sleep per night. Thrive Global’s sleep page has more information and more tips to improve your sleep. With our patients, our three favorite recommendations are: 

Create a bedtime routine to decompress prior to bedtime. 

Use sleep masks, earplugs, and/or white noise machines to minimize disruptions to sleep. 

Turn off your phone and all sound and light notifications or use software to eliminate blue light from your screens at certain hours. 

These simple tips will help you your mind to truly rest and repair from the day. 

Caffeine is the world’s most commonly consumed mind-altering drug. Like many, we drink coffee daily and enjoy the boost that it gives during the work day (especially in the mornings!). But, like any other substance, dosing matters. Many people fall into a problematic cycle of using caffeine to boost energy even late into the day. Too much caffeine can lead to spikes in your anxiety and worry at work. Having caffeine later in the day can negatively impact the quality of your sleep, hurting your productivity the next day and leading to more anxiety. Try to limit your daily coffee (or caffeinated tea consumption) to at most 2 (Starbucks tall-sized) cups per day, and switch to decaf if you need a pick-me-up after 3pm. 

Do you ever find yourself staring down an important task, not knowing where to start and feeling stuck? The accumulation of tasks is a common cause of workplace anxiety. If you then get paralyzed, other tasks begin to pile up and you find yourself falling behind, causing even more anxiety. If this happens to you, try switching up your order of operations and do the easiest (even mindless) tasks on your list first. This “productive procrastination” will give you a needed sense of accomplishment and build up momentum you can carry over to your bigger tasks. Feeling productive even at a few small tasks will give you peace of mind and boost your mood, helping to alleviate anxiety. 

4. Use noise cancelling headphones to block out distractions

These days, most people work in settings with open floor layouts. While this design enhances connectivity, it also brings with it distractions galore. Frequent interruptions, especially when working towards meeting a deadline, can impair productivity and raise anxiety levels. Noise cancelling headphones are an easy way to block distractions that most workers can use (I’m using a pair as I write this). Simply having the headphones on will signal to others that you’re busy and make them think twice before interrupting your flow. Try soothing music without words, like jazz or classical so that the lyrics don’t interfere with your focus. Or if you prefer, simply enjoy the silence provided by the noise cancellation.

If you’re feeling panicky or overwhelmed with anxiety, it may be time for a break to regain perspective. First, try taking a short walk or drinking a glass of water. If those don’t work, try an audio guide. There are 3 different types of audio guides we like: guided imagery, mindfulness, and progressive muscle relaxation. The premise is to have a soothing human voice refocus your attention and help you calm down. They have all been proven to reduce stress and anxiety.  There are numerous apps for this (check out a few we recommend here), and most of them have free exercises you can try. You can also find links just by searching Google or Youtube. By reducing the stress hormones associated with the fight or flight response, relaxation may even help boost your brain’s memory.

Anxiety may be a sign that you’re not working on the right things. Review your goals, both personal and professional. Then, compare your goals with your to-do list. A large disconnect may be a sign that you aren’t moving in the right direction. Your to-do list shouldn’t be limited to discrete work-oriented tasks to be checked off and just get you through the day. As you are making your list, ask yourself if your to-do items are leading you towards accomplishing your broader personal and professional goals. If they are not helping you lead the type of life you want to lead, it may be time to start course correcting. For example, if you have a personal goal of being physically fit or running a marathon, and exercise is not anywhere on your calendar or to-do list, try to add in 1 workout per week to start making your week look like the life you want. 

Finally, talking to someone about whatever is on your mind can help relieve symptoms of anxiety. You don’t have to speak to a therapist to get the benefit of human connection and communication. Whether you are speaking with a close friend, partner, or coworker, talking to another human being allows us to process our own thoughts and feelings while getting support from others. Other people can provide a fresh perspective on our anxiety and help “check the facts” to bring worries that have gotten out of hand back down to size. At the risk of sounding old fashioned, try to make these conversations in person. If that’s not possible, go for a video call or phone call. Texting is a great communication tool, but it won’t give you the same emotional connection to another person that hearing their voice will. 

Anxiety is a common part of work and life, and we hope these tips will help you manage your worry in a healthy way. However, if your worries are excessive and persistent or accompanied with debilitating physical symptoms (heart racing, sweats, stomach upset), they may leave you feeling physically and emotionally exhausted. If you feel anxiety symptoms are significantly impeding your ability to function at work or at home, you may have an anxiety disorder. Don’t feel you need to suffer in silence: reach out to a mental health professional to discuss your symptoms and the potential role of therapy and/or medications to help you with your anxiety. The good news is: treatment for anxiety disorders in general is highly effective, and the tools you learn will last a lifetime. 

7 Practical Strategies for Managing Anxiety at Work

by Kristel Carrington, Medical Director at Mantra Health

I did not consider myself someone with sleep issues. I never struggled with insomnia, and I enjoyed sleep more than most people. I could fall and stay asleep very easily, in both public and private settings. I was that person in lectures, conferences, and focus groups who was asleep before the hour was up. My classmates teased me for my particular talent of maintaining an alert sitting posture even while sleeping. I tried to cope with fatigue by fidgeting, biting the insides of my cheeks, and drinking more coffee, but often I just gave in and passed out. This was my MO from high school through medical school. I was used to it and never gave it serious thought. With no consistent routine, I often stayed up late and told myself that I functioned well on ~4-6 hours of sleep per night. Then something changed: I met my partner during residency, and he was committed to consistently getting eight hours of sleep. I quickly adopted his habit but only reflected on it when I started noticing how this change was improving my life.  

I was no longer sleepy after sitting for more than 30 minutes. I no longer craved a nap (or coffee recharge) at 3pm. No more falling asleep in lecture, my attention and focus improved, and that constant tug of fatigue was gone. I drank less coffee, felt less irritable, and I literally felt lighter. What was the difference? I was reaping the benefits of sleeping eight hours every night. Not only was it a revelation, but it is now my broken-record anecdote used when trying to encourage clients to examine and/or change their sleep habits.

Neglecting sleep is common in adolescence and often continues into adulthood. In time, sleep becomes a victim of bodily self-neglect. With busy schedules and impending deadlines many adults tend to forego sleep because they hope it will give them back something they desperately need and feel deprived of - time. If you care about improving your overall health, start by examining your relationship with sleep.

As a psychiatrist, I spend a lot of time discussing sleep in the context of depression and anxiety. Most people agree that their sleep could be “better” and they could do more to optimize it, but sleep habits are some of the hardest to motivate people to address. I practice cognitive behavioral therapy (CBT), an evidence-based treatment that helps a person recognize and examine beliefs and attitudes they have about their lives, and how those beliefs drive their behavior. I have observed common themes in what clients express about their relationship with sleep. Here are a few typical examples: 

“I just can’t get to bed earlier. Period.”

“I can function just fine on less sleep”

“I need my phone/iPad/TV to fall asleep.”

“I’m avoiding having to face the next day” 

Do any of these resonate with you? Once identifying these beliefs, you can examine and challenge them, a process that is important in helping someone form new and healthier habits. Be honest with yourself about these ideas influence your behavior and what the actual consequences are. Consider the examples above. Feeling deprived by going to bed early is understandable. Still, unless you have a small child or have a job that expects you to be available 24/7, what is preventing you from physically getting to bed earlier? The later you go to bed, the less sleep you give yourself to function optimally the following day, which likely results in feeling too fatigued to carry out the goals you’ve set for the day. And contrary to popular opinion, you cannot make up for a week’s worth of poor sleep over the weekend. One or two days of increased sleep does not make up for the cumulative cognitive and physiological effects of chronic sleep deprivation, a term known as sleep debt. We all engage in these habits to some degree, but once you accept that the beliefs underlying your sleep habits are not helpful, you can start to make changes. I educate my clients on the concept of sleep hygiene, which refers to a set of behaviors that one can adapt in order to form better sleep habits and/or improve sleep quality. The list below cover the most important and commonly helpful tips to improve your sleep, and ultimately, help you bring your best self to everyday life. 

Consistency: This is crucial. Try to have a consistent bedtime and wake time. Maintain that consistency, even on the weekend. This is key to conditioning your body back to its natural sleep rhythms.

Exercise: People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week.[iii] Try not to exercise (within 3 hours of bedtime, as that can interfere with falling asleep.

Turn off the screens: If electronics are part of your current sleep routine, be aware that light emitted from our screens suppresses production of an important sleep-promoting hormone in our brains.[iv] If background noise helps you fall asleep, there are meditation and white noise apps you can download and play while keeping your screen off.

Stock up on sleep promoting items: Environmental factors like ambient noise, poor mattress quality, abundant light through windows all decrease sleep quality. Invest in earplugs, sleep masks, black out curtains, and/or a good mattress.

Reduce/avoid caffeine and alcohol: Though people often use alcohol as a sleep aid, it actually worsens sleep quality. Avoid caffeine later in the day (after 1pm)

Keep naps short: Long naps during the day can disturb sleep quality at night. Think of it like a snack. A large snack before dinner time will reduce your appetite and how much you eat. Between 20 to 30 minutes is an ideal nap duration and less likely to disrupt sleep rhythms at night.

See your doctor: If your sleep issues are ongoing despite behavior changes, or if you are considering a medication, I strongly recommend checking in with your doctor to rule out medical causes of your sleep issues, discuss medications, or getting a sleep study.

Change your attitude about sleep: Studies show that people who placed high importance on adequate bedtimes report better sleep quality, mood, and perception of their health.[v]

Have some self-compassion: Self-criticism does not work. If you fall short of your goals intermittently, remind yourself that you are really making efforts towards change and that it is okay to be patient with yourself. 

There is a plethora of research correlating sleep disturbance with mood, anxiety, cognitive, and physical conditions. Despite my medical knowledge, I was oblivious about my poor sleep habits for a long time, and that recognition made me question what other habits I needed to examine. Embrace this self-inquiry and ask yourself where you can start making small changes. Those small changes will have lasting positive benefits. 

9 sleep hacks used by a Mantra psychiatrist

If you struggle with anxiety, you're not alone. In the United States, anxiety disorders are the most common mental health problem. The good news is they are also treatable. While treatment plans often include therapy and/or medication, there are some great apps to help you cope with anxiety.

These apps can be a great source of relief, especially if you don’t have access to a mental health professional. And even if you are already in therapy or taking medications, they are effective to use as a supplement to your treatment plan. Most of these apps have a free version or trial version that allows you to test it out the product before committing to any purchases. Here are our 5 favorite apps to help people with anxiety. 

Many people have heard of Headspace. Fun fact: they started out as a company that held in-person events. They quickly discovered that people attending wanted a way to benefit at home, so they transformed their product into an app. The app is described as “a personal meditation guide, right in your pocket."

Headspace offers introductory modules that aim to teach you the fundamentals of meditation and mindfulness. They even offer different meditation modules that focus on different problem areas, such as stress, focus, and anxiety.

What we like most about this anxiety app: 

Easy to select what's going to work for you and your schedule. 

Range of choices in terms of time (guided meditations for anxiety ranging from as short as 5 minutes all the way up to two hours.

Headspace is one of the more expensive meditation apps. 

Pricing: $12.99 a month, $69.99 a year (as of 9/1/2019)

The Stop, Breathe and Think app is easy to use and allows you to check in with yourself. When you start using it, the app walks you through a few basic questions about how you're feeling physically and mentally. It also allows you to connect the different emotions that you're experiencing at the moment. Then, based on your answers it makes recommendations on both guided and self-guided activities you can try. It has a wide variety of meditation modules, including for kids, college, pregnancy and many more.

According to a study they conducted, their users experienced 46% less anxiety, and, after the first session, had a 78% increase in positive feelings.

Customizes your experience based on the answers that you provide 

What could be better: Some of the modules lack free sessions, which may make it difficult to know whether it’s a good fit for you.

Pricing: $9.99 a month, $58.99 per year (as of 9/1/2019)

Anxiety can make sleep difficult and this app helps address that struggle. While Calm offers guided meditations on many different areas like stress, anxiety, and relationships, it has a robust focus on sleep. For example, they have sleep stories to help you slow down your thoughts at the end of the day and get a good night of sleep. The app’s interface is one of the sleekest we’ve seen and the collection of modules beyond sleep is impressive. 

What we like about this app for anxiety: 

Emphasis on helping improve sleep, which is critical for self-care and overcoming anxiety. 

Calm Body feature leads you through mindful movement and gentle stretching, which helps improve sleep as well.

The Masterclass feature gives you access to long form, high quality videos with doctors explaining strategies to overcome depression, sleep issues, and other issues related to anxiety.

What could be better: Some users feel that the free version could offer more modules. While it offers a ton of content, it’s the most expensive app on this list.

Sanvello allows you to establish a goal that you're working towards. Some examples include: feel happier, decrease anxiety, build confidence and improve social skills.

You can set the app to check in with you at specific times of the day or randomly. When it checks in with you, you'll be asked how you are, how your mood is and what your present feelings are. There is also a section for you to use for journaling. 

There is a free week-long module to help you decrease your anxiety. There are several other areas you can use with the paid version. For example, learning the CBT style techniques module helps you learn to manage your emotions.

This app has groups you can join to connect with others experiencing similar anxiety challenges. It is reassuring to know that you're not the only one struggling.

Ability to set goals and monitor progress over time. 

What could be better: Many fans of Pacifica were disappointed with the transition to the Sanvello brand, which significantly changed the interface. However, many continue to love the app, so it’s still worth checking out on your own.

Pricing: $8.99 a month or $53.99 a year (as of 9/1/2019)

The Worry Watch app creates a place where you can conveniently journal about your anxiety, a technique which has been proven to be helpful. You can track the details of how bad your anxiety is. The app walks you through questions to find out what area of your life you're worried about. It tracks if the worry is from a real or hypothetical situation. Then, it allows you to set reminders to come back and follow up on the thing you were worried about. This allows you to track the outcome of what happened. You can then find the patterns that you have with worry.  

Easy for you to spot key areas that are causing you anxiety. 

Pattern identification to help you notice many hypothetical worries never actually happen. 

What could be better: No free or trial version. No Android version.

Pricing: $3.99 (one-time purchase, as of 9/1/2019)

Apps are a great way to build skills like meditation to help you cope with anxiety, without taking much time out of your day. They are quick, easy, and convenient to use on your timeline. 

When it comes to choosing an anxiety app to use, all that matters is that it works for you. Check out the features of the apps listed here and see what one sounds like it addresses the area you are struggling in the most. Then, give it a try. Remember, if the app alone is  not working for you, it may be time to seek professional help with therapy and/or medications. 

Top 5 Apps to Help You Cope with Anxiety 

A panic attack can be one of the scariest moments of your life. Your heart starts racing. You begin to sweat. You may feel hot... or cold. The room begins to spin, and you feel that you're losing control. You were fine a minute ago and now you feel like something is wrong, you feel panic and fear set in. If you’ve experienced this before you know you’re having a panic attack, but you wonder why it still feels this scary. If you don’t know what a panic attack is and you’re feeling this way, it can be terrifying, you may even think that you’re having a heart attack and that death is imminent. Fortunately it’s not a heart attack, and you’re not going to die. You can learn to recognize that you’re having a panic attack and  use several strategies to help you better manage the symptoms.

Panic attacks represent an overdrive of your body’s fight or flight response kicking in. While situations like being chased by a lion are rare in modern life, your body is still wired to respond with this fight or flight system, even when the precipitating event is far from life threatening. 

There are several physical symptoms associated with this response, many of which are shared with other health conditions, like a heart attack. Many of the strategies listed later on help target these physical symptoms

Racing heart or feeling that your heart is going to burst

If you’ve had panic attacks before, here are 5 tips to help you make it through them and get back to your life. 

The most important thing to know about panic attacks are not deadly and that they the symptoms will get better with time. Symptoms usually come on fast and tend to peak within around 10 minutes, but when you're in the middle of one, it can feel a lot longer. Just being aware of these facts can be extremely reassuring. When our mind can’t explain something, it can turn to the worst case scenario (“I must be dying”). Knowing that panic attacks will not kill you and that they’ll be over soon can help empower you to follow the below steps and help reduce your panic symptoms. 

This sounds cliché, but it actually works. The intense fear that you experience during a panic attack causes you to take quick shallow breaths causing you to hyperventilate. This can leave you feeling dizzy, lightheaded, and make it feel like your heart is racing. If you feel a panic attack coming on, or are in the middle of one, deep breathing can help.

One form of deep breathing you can try is called box breathing or square breathing. It's super simple, making it easy to remember when you are in the midst of a panic attack.

Deep breathing helps by forcing you to slow your breath which can also help reduce or eliminate other symptoms. It also helps by giving you something to focus on. Close your eyes and picture a calming scene or even just the numbers as you count them.

If you're in a busy place or one with a lot of stimuli, try to find a quiet place to go. Stepping away from bright lights, lots of sounds, and other people can help you to focus on your breathing and calm down. It will also allow you to focus on yourself without having to deal with people asking you questions like, "Are you OK?"

If you aren't able to change where you are, try closing your eyes. If you have headphones that you can put in with some calm music, give that a try. Doing this will help you to shut out the world around you and focus on slowing things down for yourself.

Mindfulness is more than just a popular buzzword showing up all around social media, it can play an important role in helping you feel better and less anxious. Several types of therapy even use mindfulness as a core component of treatment (such as some forms of CBT). 

If you're having a panic attack, it can help keep you grounded. To practice mindfulness, focus on the present moment and what your senses are taking in. What can you see? What can you hear? Are there any smells that you notice? What can you feel?

Don't try to pretend that you aren't experiencing feelings of fear or panic. Simply allow them to be: don't fight them, and don't judge them. This is a skill that therapy can help you develop. There are also mindfulness apps that you can try. A few popular ones include:

If you struggle with panic attacks, don’t be afraid to reach out for help. This can be as simple as discussing your struggles with a trusted friend. At Mantra, we believe in a comprehensive approach to mental health challenges like anxiety. Meditation can be combined with the gold-standard therapy (CBT) to manage panic disorder. If those don’t work, medication can help reduce your symptoms and get you back to your life. This will help you overcome your struggles with anxiety and panic, and let you get back to accomplishing your personal and professional goals.

What to do when you are having a panic attack

If you're reading this, you probably fall into one of two groups. You’re either wondering how to find a therapist for the very first time or you've already met with one and were left disappointed with how it went. You’re not alone: it can be difficult to know if the person you’re considering will be right for you. 

Still, it’s very important: research shows that the #1 most important predictor of a therapy working well is that the patient (you) feels that the therapist understands you and that you’re working towards the same goals. We call this the therapeutic alliance. Finding someone you can trust and can share personal details about your life, including thoughts, feelings, and struggles, can be a life-changing experience that provides dividends in the future. 

There are well over 100,000 licensed therapists to choose from in the United States, and the Bureau of Labor Statistics expects that number to continue growing in the years to come. But how do you know if the person is right for you? You don’t have to settle for anything less than a stellar therapist – these practical tips will help you find the right one.

1. Find out who they are and their area of expertise

One of the first things you should look for when choosing a therapist is someone with experience in the challenges you’d like to focus on. Depending on what your goals are, the type of therapy you need will likely be different. For example, Cognitive Behavioral Therapy (CBT) is an effective treatment for anxiety and also benefits those with ADHD. A therapist who has treated many people ADHD may l recognize that you need help with behavioral management techniques, such as learning time management skills. So if you have anxiety or ADHD, consider looking up therapists who are trained in CBT. 

Take time to check out their website. Does the writing style sound like someone you’d want to hear from in person? If so, that's a good sign. When you talk to them for the first time, ask them about their experience. Hearing them share their experience will give you a sense of what it might be like in the room. Remember to take online reviews with a grain of salt. Sometimes disgruntled former patients are the most likely to leave a review, resulting in skewed results. Still, a common theme in reviews may tip you off to how others have experienced this therapist. 

The bottom line here is that you NEED a therapist that will be available to work within basic parameters that work for you. A booked schedule may be a sign of a great therapist, but consider whether you can honestly wait for up to 6 weeks for an appointment. Cost and location matter too. If the visits are way out of your price range or way out of your way, it may not be a realistic choice for you. Ask what their availability will be like once you establish care and what types of contact they work with. If they don’t accept text or email contact at all, consider whether that will work for you. 

Now that you’ve found someone with the right expertise and availability to see you, you may be asking what separates a good from a great therapist. A great therapist will make you feel comfortable and feel like you can trust them. You may not feel like you can reveal your most personal details right away, but you should feel like you can talk to this person openly and that there is potential to continue to build on that initial trust. Great therapists create a non-judgmental atmosphere where you feel safe and heard. This is the foundation for a productive therapeutic relationship (Cabaniss et al, 2016), which will create optimism and an environment where you can work collaboratively to set clear goals and make the positive changes you want in your life. Trust your gut: you know what it feels like when you're with someone who makes you comfortable. 

No one is perfect, and that applies to therapists too. Invariably, at some point your therapist will say or do something that you find off-putting. In this situation, the key is to try to bring it up in an honest way and see if you can sort it out together. Discussing conflicts with your therapist will teach you something about yourself, and it may ultimately result in a stronger sense of trust as well. 

That said, not every therapeutic relationship can or should be repaired, which brings us to our last tip…

4. Don’t be afraid to switch therapists

You may need to give a therapist a couple of meetings before you are clear about how it feels to be in the room with them. If you have a bad feeling based on more than one visit, and you aren’t able to sort it out with them, it may be time to find a different therapist. You don't have to keep meeting with someone that you don't vibe with. Don't be afraid to ask them for a referral or find another one. A good therapist will try to refer you to someone else who can help. You'll know when you find the right therapist for you.

Therapy works – use these tips to find the right therapist for you and set yourself up for success. The journey is worth the ultimate results. 

Do you struggle with maintaining your focus? Dealing with ADHD as an adult can bring on a whole new set of challenges. For example, if you struggle with focus and concentration, getting through a full workday can be difficult. Research of adults in a simulated work environment shows that adults with ADHD struggle with concentration and hyperactivity when working. However, when they finish their work, they complete tasks just as well as adults without ADHD.  

This may be something you can relate with - you know you can get the job done, but you struggle to stay focused throughout the process. This can cost you both time and money. Here are our tips for improving focus, so you can show your best work (and your best self) on the job. 

Keep your priorities and goals in front of you. Take time to make lists of goals for your life, career, or even simply for the next week or day. Write them out in order of importance. This will help you prioritize and focus on the most important tasks. You should also put your list somewhere where you will see it often. This way you’ll be more likely to finish important pending tasks. Reviewing the list at the beginning and the end of the day to hold yourself accountable. 

Now that you know what you must get done, the next step is to work on when you want to get things done by setting frequent deadlines. Deadlines can help your focus by giving you a little extra pressure that can boost your productivity. If you find yourself struggling to complete tasks, those tasks may be too big or too broadly defined. Try breaking them up into smaller, easier-to-accomplish tasks. An MIT study found that deadlines improved both the time that individuals spent on the task as well as their performance. It also found that evenly spaced deadlines were most helpful.

When living with ADHD it's easy to get distracted from what you're doing. The more organized you are, the easier it will be to stay focused. Here are a few more tips to help you stay organized:

Live by the rule "a place for everything and everything in its place.” This way you don't waste time having to look for things you need or figuring out where to put them. A classic example is to always put your wallet, keys, and phone in the same place when you get home, and keep them in the same place in the car or office. 

Compile all appointments into one calendar. Keeping everything in one place will help you to stay on top of the tasks you need to be on top of and any appointments/commitments that you have. 

Go paperless and try using an organization app like Evernote. You can create online notebooks and notes for the different areas of your life. Everything is searchable, making it very easy to find what you need. 

How many times do you suddenly realize that you have been mindlessly scrolling on Instagram or Reddit for the last 20 minutes? If something like this happens to you, here are a few tools that may be useful depending on which device you’re using:

“App Limit” on iPhone (Settings > Screen Time)

Setting your phone to “do not disturb” mode

Are your emails pinging on your computer (or phone) non-stop and distracting you constantly? Schedule email downloads for 3 set times a day. Deal with your emails at that time and move on. You’ll find that you’ll be less distracted and more productive.

Work in a loud office? Are your workers gossiping non-stop in the next cubicle over? Buy yourself noise-canceling headphones and wear them without listening to music. This will give you much-needed quiet and make your colleagues less likely to interrupt you (if music works for you, by all means go ahead).

If you are struggling to stay focused and avoid distractions during meetings, conferences, or even conversations, try taking notes on paper, not digitally. A Harvard study found that students that took notes on paper tested better than those that took notes on a laptop. You can always add these notes to your digital note taking app later.

Two of the most important areas of self-care to target that can make a quick impact on your ability to focus are sleep and exercise. 

Insomnia (difficulty sleeping) affects up to a third of the adult population and affects two thirds of people with ADHD. Getting enough sleep and feeling rested is important for you to be able to focus during the day. It’s important to make sure you are going to sleep early enough that you can achieve 7-8 hours of sleep each night. 

You might have heard that exercise is good for helping boost your mood, but did you know that it can help your ability to focus and recall information as well? There have been many studies completed that show that physical exercise can improve cognitive functions including those such as attention and memory. So, whether it's a short run, strength training session, yoga, or a 1-hour walk, get exercise on your schedule. It will help clear your mind and release endorphins that can improve your mood and help keep you focused. Most jobs are fairly sedentary. If this is the case with your job, make sure to get up and move around a little for every 2 hours that you are sitting.  

Making a lot of changes at once can be overwhelming (and even counterproductive). We recommend starting with one change discussed in this article and try that for a week. Once it’s a seamless part of your daily routine, try adding another skill. If you are continuing to struggle after making changes, don't be afraid to reach out for help from a therapist or wellness coach. 

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