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Working remotely can help you if you as a patient of ADHD. However, the challenge comes when all other family members are home and you cannot concentrate on a single task. If you live alone at home, there will be no co-workers making noise in the background or tapping you to attention just when you started concentrating on a task. Family members can also be a distraction, so you need to ensure your home office is conducive to work.
Working at home requires stellar focus, organization, and time management. These are skills that patients of ADHD lack. Your boss and your colleagues might motivate you at the workplace, but at home, you are left to your element. Granted, you have to learn to self-motivate and self-direct. Below are tips to help you focus on tasks while telecommuting.

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Set Up a Quiet Workspace

Even if you live alone with no spouse, children, or pets, there are still lots of distractions in your home, there are still lots of distractions. Your favorite shows on TV, your phone, texts from friends, the internet, and social media are all distractions.
To avoid these distractions, set up an office in the quietest room in your home. This room should be free of distractions. Your study or a home office can help. If you live with your family, put a “Do Not Disturb” sign on the door. Let your family understand when you are busy.
If you prefer background noise, you can play soft music or turn on a fan. Ensure your desk is free of clutter as this makes you more productive. You can improve your focus on tasks by changing positions while working. Start by having a standing desk to avoid sitting all day to get rid of anxiety. 

Why ADHD patients cant work remotely
Why ADHD Patients Find it Difficult to Work Remotely?

 

Create a Schedule and Follow It Strictly

A work schedule helps you stay focused and organized and keeps anxiety away. Although you do not have to wake up at 6 like you would while working from the office, you still need to maintain a schedule every day.
For starters, dress up for work every morning. It puts you in the right frame for a workday and also makes you presentable on video calls. You can still have your sleeping pants on but a decent shirt or blouse comes in handy.
In your schedule, including time for tea and lunch breaks. Also, schedule time to walk out and enjoy the fresh air outside as you stretch your muscles. Working from home is not a ticket to work late every day, set your end time to create a boundary between home and work.

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Use Planning and Organization Tools

You can create a daily to-do list. You can also put sticky notes as reminders on your computer. You can also use apps on your computer or smartphone such as Google Calendar.
If you have upcoming meetings and deadlines to meet, set reminders on your smartphone or computer calendar to ensure you do not forget. When setting reminders set for meetings and deadlines set them a day earlier. If you are setting reminders for other events, set them an hour earlier to have enough time to prepare and ditch the worry of compulsive behavior.
Every morning before you start your tasks, look at your schedule, and create a to-do list. Break up your work into small manageable chunks and set a time for each task. If there is a task that you did not do at the end of the day, update your list.

 

Mental health during lockdown
How to support mental health during the lockdown

 

Take One Task at a Time

Focus is a challenge when you have ADHD. You need to take one task at a time and complete it before moving to the next task. When you multitask, you might end up not completing any task at the end of the day. You could also lose focus and work slower than your schedule requires. This is when you might start working late or working on weekends. This will interfere with your home life and take away your leisure time.
When working, use a timer so you can complete tasks on time. For instance, you can power down on a project for 45 minutes and then take a 10 minutes break. Ensure that the amount of time you set for a task is enough to complete a significant portion of the project.

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Stay In Touch With Colleagues and Take Your Meds

Even though you may not be meeting your colleagues physically, you need to stay connected with your co-workers and your manager. Make regular calls when you need clarification on tasks, attend all conference calls, and talk through emails and texts. Constant communication helps not feel isolated and gives you the motivation you need to carry on the tasks. You also need to take your ADHD medicine as prescribed.
Conclusion
If you have trouble concentrating even on the smallest tasks, you can walk into EZ Care Clinic in San Francisco. You can also schedule an appointment online and we will help you through it. Regardless of the stage of your ADHD, EZ Care Clinic has you covered.

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Emotional dysregulation is a significant hallmark of ADHD. If you have ADHD, you experience emotions, just like another person. However, emotions may be more intense than other people and may also last longer and occur more frequently.

Research suggests that the difficulty self-regulate in cognitive functions also applies to emotions. As such, if you have ADHD, you may be prone to suffering from depression, psychological distress, and also struggle to place emotions in context.

The emotional dysregulation may lead to problems with families, friends, and seniors. You may also struggle to cope with regret, loss, and frustration. Learning how to regulate emotions while living with ADHD is, therefore, important.

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Emotions for People with ADHD

Emotions are signals for your body. You go through different situations that trigger different emotional responses and, consequently, different reactions. The triggers can be external, such as another person commenting on your shoes, or internal, such as you judging your performance. The emotional response to a situation can vary depending on how much attention you give.

If a situation is important to you, you may react severely to it, but if it’s not, you can ignore it. The intensity and duration of the emotion largely depend on your ability to self-regulate. Factors such as depression, anxiety, lack of sleep, stress, and habits also affect how you react.

Sometimes, when triggered, you may activate the fight or flight mechanism. This is a protective mechanism that kicks in when you are in danger. In that state, your blood pressure and heart rate rise rapidly, glucose moves to the muscles and heart, the muscles get tense and non-essential functions such as digestion and immunity stop. These are only physical manifestations of what is happening psychologically.

Over a long period of going through similar physical and emotional reactions every day, you may slip into depression and anxiety. When experiencing negative emotions, it’s not easy to create healthy interpersonal and social relationships. It’s essential to learn self-regulatory skills to control emotions.

 

Emotional problems with ADHD
Emotional Problems that Comes with ADHD

 

Managing Stress

Learning how to regulate stress is essential for anyone with ADHD. This is because stress triggers other ADHD symptoms by making changes to the brain. It’s impossible to experience a life without stress, but with the right skills, you can maintain stress to a certain level.

You can achieve this by regulating the number of stressful situations you handle every day. Delegating activities at work and home is one way to reduce stress. It’s also helpful to take time and try to think about your reaction to a situation. By practicing being mindful, you may realize that you’re overthinking a situation.

Planning and organizing activities for each day, depending on their urgency, can help regulate your life and, in turn, keep stress away. By knowing that you have time spaced out for most activities, you can avoid stress caused by forgetfulness.

Seek Social Support

Support from friends and family is vital for mental health. A person you can trust to help out when things are tough is a great way to regulate emotions. They can listen to you and also offer a solution to the problem. However, socializing doesn’t have to be through talking therapy. You can play together, take trips, hike or sing together.

 

Eating Well

The food you consume heavily influences your moods. When you eat, you provide fuel for your brain to operate. What you eat and when you eat affects your moods, and may trigger your ADHD symptoms.

Diets that are high in processed sugar cause rapid spikes in your blood sugar, which results in emotional mood swings. Avoiding processed foods and eating for whole foods, fresh fruits, whole grains, legumes, plain yogurt, and fermented foods work better for your body, and improves your emotional regulation.

 

How to cure emotional disturbance caused by ADHD
How to Treat Emotional Disturbance with ADHD

 

Besides minding what you eat, you should also watch when you eat. It’s important to have regular meals to ensure that you have a steady boost of energy. Drinking water, not skipping meals, and exercising regularly also helps with emotional regulation.

Therapy

Undergoing different types of therapy treatments can help you deal with interpersonal relationships and find practical solutions for emotional problems. By talking about problems with therapists, you can find a suitable solution that you can work towards. When you have a more practical approach to social interactions and emotions, you can try to regulate yourself.

Medication

Treating ADHD through medication can also help regulate emotions. Amphetamines and methylphenidate prove beneficial for emotional regulation by boosting dopamine levels, which helps with motivation, attention, and movement. Usually, ADHD medication regulates ADHD symptoms such as hyperactivity, inattentiveness, and impulsivity. When impulsivity is under control, it becomes easier to control emotions and avoid shifting from one emotion to another suddenly. Being attentive can also help you consider your thoughts and actions. However, the medication isn’t an automatic cure, and alternative forms of treatment may help more with emotional regulation.

 

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Conclusion

At EzCare Clinic, we work directly with you to find a suitable solution for emotional dysregulation. Book an appointment with us today to find the best way to treat ADHD.

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Erectile dysfunction (ED) is fairly common, affecting up to 30 million men across different ages in the United States alone. The good news is that it’s treatable, and you can go back to being able to achieve and maintain an erection.

Medication such as Viagra works. Hormone replacement works just as well. As does eating right. Yes, you can prevent and manage ED with some changes to your diet.

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What then should you add to or remove from your eating plan that will be beneficial in treating ED?

1. Nitrates and Folates in Vegetables

Spinach, lettuce, Chinese cabbage, and other leafy vegetables are rich in nitrates, as are other non-leafy vegetables like beets. Nitrates serve as excellent vasodilators, meaning that they help to open up blood vessels and greatly improve blood flow.

The relaxing effect that nitrates have on the vessels supplying blood to the penis is something that has been pivotal in the formulation and manufacture of ED medication.

These leafy vegetables are also rich in folate, which also helps to boost blood flow. ED has been linked to a deficiency in folic acid, and ensuring that your levels are up with an intake of foods rich in folates takes care of this underlying cause.

 

Causes of Erectile Dysfunction
Common Causes of Erectile Dysfunction

 

2. L-arginine in High-Protein Foods

L-arginine is an amino acid found in certain protein-rich foods. These include poultry, dairy, fish, and nuts. Pistachio nuts, for example, stand out as being very rich in this amino acid.

Like the nitrates, the body uses this amino acid to aid in the production of nitric acid. The nitric acid relaxes blood vessels and, by so doing, boosts blood flow to the penis.

 

3. Lycopene in Deep Red Fruits and Vegetables

Tomatoes, watermelon, sweet red peppers, and red cabbage all have a high concentration of lycopene. Apart from these deep ret fruits and vegetables, the antioxidant can also be found in guavas, papayas, and asparagus.

In addition to helping with ED, this antioxidant also improves sperm quality, that is, improved sperm concentration and motility. Studies have also shown that it helps in the prevention of prostate cancer.

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Mixing with olive oil, avocados, and other oily foods ensure maximum absorption of lycopene from the foods that contain the antioxidant. A tomato and avocado salad with olive dressing can go a long way in treating your ED.

 

4. Phytonutrients in Water Melon

As mentioned, watermelon is rich in lycopene. Another phytonutrient that you will find in this fruit is an amino acid called L-citrulline. L-citrulline relaxes the blood vessels supplying blood to the penis in the same way that ED treatment medication like Viagra works.

It is worth noting that the body will convert the L-citrulline onto L-arginine, which is again, a precursor to nitric oxide. It is the nitric oxide that is responsible for vasodilation.

 

5. Zinc in Shellfish

Adequate levels of zinc, be it from natural dietary sources, or supplements, promote proper levels of testosterone in the body. A zinc deficiency would therefore most likely translate to low testosterone levels, which is a prominent underlying cause for ED.

A mild zinc deficiency is easy to manage with some changes to your diet. Shellfish, including oysters, have been shown to contain high levels of zinc. You can also get zinc from seeds, nuts, wild rice, and wheat germ as well as poultry meat among other foods. Your physician may recommend dietary supplements if yours is a case of severe deficiency.

 

Treatments for Erectile Dysfunction
Effective Treatments for Erectile Dysfunction

 

6. The Mediterrerenean Diet

Instead of trying to add just one food or the other to your eating plan, why not add them all and enjoy the benefits? You can do this with the Mediterranean diet. This diet comprises of fruits, vegetables, nuts, oily fish, pulses, and olive oil. Each of these foods is rich with micronutrients that are beneficial for combating ED, as already outlined. It’s therefore the go-to, all-around diet if you want to prevent or treat ED.

 

7. Watch Your Alcohol Consumption

As you add more healthy foods with proven benefits for ED management to your diet, you should also think about quitting, or at the very least, reducing how much alcohol you drink. If you are a heavy drinker, your chances of experiencing ED are significantly higher compared to your teetotaler buddy.

alcohol ranks high up among depressants, and as such may dampen your desire for sex. For most people, it’s quite difficult to get it up and keep it up when under the influence. Things become worse when you overindulge, and that is the more reason why you may want to watch your drinking. Healthy juices from the fruits and vegetables highlighted would be an excellent substitute.

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See a doctor

Schedule an appointment today with one of our doctors for more information on how nutrition can help with your ED. Our physicians will also explore other options including lifestyle changes and medication, as best suits your case.

Book an appointment with EzCare Clinic to treat ED!

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