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PSYCHOLOGICAL
PSYCHOLOGICAL ISSUE No. 1851
PERSPECTIVESPERSPECTIVES JAVANAN

Dr. Alan A. PSYCHOLOGICAL PERSPECTIVES
Modarressi
Clinical and A SOCIOCULTURAL AND MIND AND BODY OUTLOOK
Neuro-Psychologyst
In this column, we examine the mental health issues in the context
of social, culture, and physiological concerns of the Iranian community

ADHD AND MENTAL FATIGUE have the time and interest for it, it’s
helpful to adopt some lifestyle changes
that can prevent you from reaching that
Part 2-Ways to Manage Mental Fatigue point of mental fatigue in the first place.
Here are some things to try:
doing household chores, or even car- Reduce decision-making and steps
ing for your kids or pets, ask for help where possible-We make thousands of
with those tasks. Knowing that those little decisions every day and the cumu-
important needs are getting met, even lative effort of those decisions adds up,
when you can’t do them yourself, can especially when executive dysfunction
help ease some of the worry you might makes even basic decisions difficult. To
be feeling. prevent exhaustion, find creative ways
If the thought of asking for help makes to eliminate decisions where you can.
you feel like a burden, try easing that For example, make a to-do list for the
guilt by reassuring the person that you day, with tasks separated into high pri-
can do the same for them later when ority, medium priority, and low priority
they need support. Everyone gets over- columns, (or separated by how much
whelmed now and again, so there’s anxiety you feel about the fact that the
bound to be an opportunity to repay the task isn’t done yet). When you can’t fig-
favor. ure out where to start or what to do next,
Get outside or take some space for your- just pick a column you want to focus on,
self to practice mindfulness. If you’ve close your eyes, and point. That’s your
hit a wall, staring at the unfinished next task.
work isn’t going to change anything. Be realistic about your workload-It’s
Step away and get outside if you can. easy to over-commit yourself when you
Don’t bring your phone with you. Try have ADHD. Your impulsiveness can
practicing mindfulness to focus on your make you commit to plans you prob-
present surroundings and your present ably should have skipped. Your shame
feelings. Name what you see and what about an especially unproductive period
you’re feeling right now, physically and of fatigue can make you feel like you
psychologically. have to overcompensate by doing extra
ast week, I discussed, how the egies that usually help seem less effec- If your brain is trying to spiral into work later.
general view of attention deficit tive, negative thoughts and low self-es- negative thoughts about the future or However, preventing a future episode
Lhyperactivity disorder (ADHD) teem become even worse than usual. All turn this moment into a sign that you’re means being uncompromisingly hon-
is distorted and inaccurate. We tend to of this, often happens in the absence of a a failure, do your best to not fixate on est with yourself about what you can
believe that these patients are full of en- specific stressor. those thoughts. Let them pass through handle. Practice saying no—to your
ergy and vigor, while in reality the most With mental fatigue, there’s really only and try to return to your focus on the own impulses and to things that others
common symptoms of ADHD is not ex- one thing you can do: rest and allow present moment. are asking of you.
cess energy but the lack of it in the form your brain to restore its energy levels. If you can’t take a complete break from Make time for mentally soothing activ-
of mental fatigue. With that said, resting with ADHD is all of your responsibilities, find ways to ities-Think of a hobby or activity that
In fact, there is a close similarity be- easier said than done, especially if you switch into a “low power mode” where brings you catharsis or leaves you feel-
tween the symptoms of menta fatigue have sleep difficulties. So here are a few you temporarily take some things off ing refreshed afterward. Often, that’s a
and ADHD. Symptoms tips to help you get the rest you need: your plate so that what little energy you creative hobby like drawing, playing
include Lack of focus, Difficulty mak- If you’re feeling too anxious or unpro- can muster is being spent on the most music, or even journaling. Sometimes,
ing decisions, Forgetfulness, Decreased ductive to sit still and rest, during the important tasks. That might include ask- it’s a sport or physical activity. Some-
productivity, Lack of motivation, Poor day, try going for a walk or bike ride. ing for help with certain chores or re- times, it’s a repetitive craft like knitting
emotional regulation, which can look Physical exercise can help your brain sponsibilities. or woodworking.
like sudden outbursts, irritability, and recover from fatigue5 and potentially It might also look like stockpiling ra- Whatever it is, set aside time to do it on
mood swings, Daytime tiredness (or make falling asleep easier come bed- men or leftover takeout food so you a regular basis. Start your day with 15-
feeling like you’re already exhausted time,6 which will further help restore don’t have to cook, canceling plans, and 20 minutes of journaling or free draw-
from the moment you wake up). Strug- energy levels. giving yourself permission to slack on ing or other simple things that you may
gling to fall asleep even though you’re If fatigue is making it difficult to meet some chores. find interesting to do and add that to
exhausted, medication and coping strat- even basic needs like feeding yourself, To prevent mental fatigue, when you your schedule.
DANESH FOROUGHI, PH.D. Alan Modarressi, PhD, QME

Licensed Clinical Psychologist, PSY13680 Licensed Clinical Psychologist
Licensed Marriage, Family & Child Psychotherapist, MFC23455 Qualified Medical Evaluator
Certified National Board of Addiction Examiners #4974 Certified Psychophsychologist
Tel: (310) 940-3642 Diplomat, American Academy of Pain Management

15720 Ventura Blvd., Second Fl. #224 Encino CA 91436 (818) 501-6080 (562) 861-7226
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