What can I do while waiting for an adult ADHD assessment?
What is ADHD?
ADHD (attention deficit hyperactivity disorder) is a neurodevelopmental condition that can cause problems with concentration, energy levels, impulsiveness, or a person’s ability to manage their time. ADHD symptoms can harm your mental wellbeing, including having a negative effect on other mental health issues you may have. See more information here: https://www.nhs.uk/conditions/adhd-adults/
What support do people want while waiting for an ADHD diagnosis?
The wait for an ADHD assessment can be long. People have told the Healthwatch network they want practical and straightforward help while they wait, such as:
- Advice on how to look after their mental wellbeing
- A point of contact about the wait for an assessment
- Information on organisations that can give advice on ADHD
Can I join an ADHD support group?
People have told the Healthwatch network that support groups and meeting people in similar situations is helpful, for friends and family as well as themselves. It can help you to build relationships and feel less isolated.
Many support organisations will help you even if you have not yet been diagnosed with ADHD.
What local groups are there in Liverpool?
- Ladders of Life -This is a support group for adults with ADHD (people awaiting a diagnosis are welcome) and people with other associated conditions.
- ADHD Connect – is a peer-led group for adults with ADHD. Diagnosed, self-diagnosed or waiting for an assessment, all are welcome. They run a variety of events each month, including a Weekend Social and a Women & Non-Binary Craft Social. You can find out more on Instagram.
- The Brain Charity - support people with a neurological conditions, including ADHD, as well as their family, friends, and carers. They provide free practical help, emotional support, and social activities.
Find support groups if you are not in Liverpool
How can I manage my mental wellbeing while I wait?
Helpful coping strategies other people accessing or looking for ADHD support have suggested include:
- Exercise: Physical activity can help improve focus and reduce stress.
- Mindfulness: Practicing mindfulness can help you to feel calmer and increase your awareness.
- Breathing techniques: Deep breathing can help relax and reduce anxiety.
- Apps: Tools like planners and timers can help with organisation and time management.
- Fidget toys: These toys can help keep hands busy and improve concentration.
People also suggested listening to podcasts. ADHD UK recommend some ADHD podcasts and YouTube channels that you might find useful.
More resources for helping with your mental health
What support is available for ADHD in the workplace?
Employers should make "reasonable adjustments" to ensure you're not disadvantaged if you have a disability or physical or mental health condition.
You don't need to be diagnosed with ADHD to get support from your employer. They should offer reasonable adjustments while you're waiting for an assessment.
If an employer asks you for proof of your condition, you do not legally have to provide this.
Additional resources to support you at work:
What support can I get to study with ADHD?
Colleges and universities should also offer reasonable adjustments and support for people with ADHD. Most will not need a formal diagnosis for this.
Adjustments could include one-to-one support, getting lectures in advance or in alternative formats and specialist computer equipment.
Additional resources to support you to study:
Looking for further information about ADHD assessments?
If you need support with referral for an assessment, take a look at our advice articles on getting a second opinion about your care and how to get the most out of your GP appointment.
ADHD UK also offers a useful resource on the referral pathway to help you navigate it.