Navigating Adult ADHD

Join the waitlist for ADHD HOME coming soon!

Yelling at the kids when you're frustrated
Shutting down when your partner is trying to discuss something difficult
Drinking to numb the anxiety you feel
... These are all common for us when we are dysregulated.

Emotional dysregulation is a core symptom of ADHD & in my opinion it's one of the hardest to navigate. 

Most of us didn't learn about emotions in school, we weren't taught how to process them or respond in healthy ways. 

So we lash out, shut down or try to bottle it all up inside... We've simply been doing the best we can, with what we've had.

Emotional regulation is a skill ( a life changing one!) that adults with ADHD can learn & develop. 

In this episode you'll learn: 

• The 3 step process for regulating your emotions
• Why this skill is soooo important to practice
• How to identify when you are dysregulated

For more from Xena check out:
Instagram
Facebook
Website
Join the waitlist for ADHD HOME coming soon! 

** Get on the waitlist for ADHD HOME here **

While waiting for motivation, we eat, binge-watch, scroll through social media & sometimes engage in what I call 'productive procrastination' - doing everything other than the thing we need to be doing.

ADHDers often struggle with procrastination, so if this is you my friend... you are not alone.

Procrastination always happens for a reason.
And it's NOT because we are lazy or we need to try harder (nope!).

In this episode I am breaking down the 5 reasons adults with ADHD procrastinate which is SOOOO important to be able to recognise when it comes to reducing or eliminating our procrastination.

If procrastination is something you struggle with, then this episode is for you.

For more support visit:
xenajones.com
Instagram
Facebook
+ Join the waitlist for ADHD HOME... doors opening soon!

Do you ever lay awake at night replaying something over & over in your head, thinking of all the things you should or could have done differently?

Or on the drive home from lunch with friends find yourself obsessing over something your friend said to you?

This my friends is overthinking & ruminating - two things that us adults with ADHD can have a hard time with.

In this episode I am breaking down the 4 reasons why ADHDers do this (including one reason that is linked to our brains creativity network!)

Plus the 3 things I do to stop myself from ruminating & going down the negative spiral (simple & easy things that actually work!)

"It's a habit, just like smoking." And the best part is, we can learn to quit.

For more support visit:
xenajones.com
Instagram
Facebook
+ Join the waitlist for ADHD HOME... doors opening soon!

Today's guest is a fellow late diagnosed adult who shares her experience of the diagnosis process & getting ADHD Coaching.

Julia was misdiagnosed with bipolar long before discovering she actually has ADHD. 

She share with us: 

• What self-medicating & dopamine seeking looked like in the past
• How her life was before ADHD Coaching 
• What she has gained throughout the coaching process
• How she has harnessed her ADHD

Julia is an incredible example of working with your ADHD brain to bring your ideas & creativity to life through her entrepreneurial pursuits.

You can connect with Julia on Instagram & check out her amazing business BaGee Cocktails

For more support from Xena check out:
Website
Instagram
Facebook 

Today I'm answering 5 common questions I hear from adults with ADHD: 

• How do I cope with last minute change?
• How do I stop dopamine seeking with food?
• How do I stop overthinking & replaying things in my head? 
• How do I know I'm on the right ADHD medication?
• How do I parent a child with ADHD as a parent with ADHD myself? 

I regularly answer questions like this over on Instagram so be sure to come hang out there too!

LINKS MENTIONED IN THIS EPISODE:
#72 Task Switching & 3 ways to improve it
#70 ADHD & Parenting with Brett Harrington
#59 Using EFT Tapping to feel better (the emotional freedom technique)
#55 ADHD & Emotions
#50 ADHD medication - My lessons & FAQs

For more support visit:
xenajones.com

No one likes to be rejected, criticised or fail, but RSD is a whole different level.
And it can trigger an overwhelming & painful emotional response in people with ADHD. 

RSD is an intense reaction to real or perceived rejection, criticism or failure. 

For me, it shows up anytime I feel attacked (as you'll hear in this episode). 

In todays episode we are covering: 

• Scenarios where RSD often shows up  
• Signs & symptoms
• Why we experience RSD 
• How to support yourself or someone you love who experiences this (including my own 3S's method)
• 4 Things to remember if you struggle with RSD

Other episodes & links mentioned:
The physiological sigh
Ep #76 ADHD & Interoception
Ep #75 Having your own back with ADHD

For more support visit:
Website
Instagram
Facebook 

Do you struggle to remember to drink water or forget to eat? 
Do you wait till you’re busting before you go pee? 
Or do you miss the cues that you’re angry until you’re yelling, slamming doors or shutting down completely?

This my friend is interoception & it’s something that ADHDers have difficulty with. 

Interoception is how you perceive what’s going on inside your body. It’s pretty important because this system helps you get what your body needs when your body needs it.

It plays a BIG role in emotional regulation & if you've struggled with mindfulness techniques to sooth emotions in the past, this will be why! 

In this episode you'll learn: 

• What interoception is & how it impacts people with ADHD 
• The 3 internal senses we have (1 of which is interoception) 
• How this impacts our ability to regulate & soothe our emotions
• 2 Ways to build better interoceptive awareness

Other episodes on emotions:
#55 ADHD & Emotions
#26 ADHD & Feelings Part 1 - Emotional dysregulation & outbursts
#27 ADHD & Feelings Part 2 - Processing emotions (the key to changing them!)

For more support & to connect with Xena visit:
Website
Instagram
Facebook 

Developing this practice has been the most powerful thing I’ve ever done for myself & today I'm sharing how you can make this a part of your life too. 

Having your own back means treating yourself the way you treat the people you most love & care about - By standing up for them, believing in them, cheering them on, picking them up when they fall down & dusting them off. 

How might your life change if you were to do this for yourself...?

If this sounds impossible don't worry, I've got you! 

In this episode:

• I walk you through exactly how I did this last week when speaking to a sold out audience of 1000 people (way outside my comfort zone!) 
• The number one rule for having your own back 
• How "talking back" is the best way to get your own attention 

For more support visit:
My website
Instagram
Facebook 

ADHD brains have less dopamine.

Dopamine plays a big role in motivation, satisfaction, memory & focus.

And dopamine feels good. It's often called the "feel good" neurotransmitter in the brain.

Understanding dopamine helps us to work with our ADHD brains to create more motivation, focus, achieving goals, joy & satisfaction in our lives.

Not all dopamine is created equal... So push play to discover how you can begin creating more of this good stuff with these 5 things!

Other dopamine episodes mentioned:
#65 ADHD & the Dopamine Hangover
#46 10 Dopamine Seeking Behaviours
#24 ADHD Dopamine Debt + the links to Apathy, Burnout & Addiction

And to connect with Xena & get more support visit:
Instagram
Facebook
Website 

You're too sensitive! 
Toughen up!
Why do you take things so personally?!
... Sound familiar? 

Humans with ADHD are more sensitive than those without ADHD.
Our ADHD nervous systems pick up signals the average person can't register. 

The sound of chewing or someone breathing might cause your skin to crawl. 
You are more likely to have asthma, eczema & allergies.
And then there are the emotional sensitivities such as RSD.

 “When you know that you are highly sensitive, it reframes your life. Knowing that you have this trait will enable you to make better decisions. Sensitive people have to live differently in order to be comfortable.” ~ Dr Elaine Aron

Listen to discover: 

• What it looks like to be a highly sensitive person with ADHD
• The different types of sensitives we experience
• How this impact our overwhelm, over stimulation & fight or flight responses
• The beautiful side of being extra sensitive
• 6 Ways to manage being hyper-sensitive to make the world a more comfortable & enjoyable place

Link mentioned:
https://fourminutebooks.com/the-highly-sensitive-person-summary/

For more support & to explore ADHD Coaching:
> Book a free consultation: https://www.xenajones.com/coaching
> Come hang out on Instagram
> Follow along on Facebook