Feeling blue? ADHD & the brain changing power of Positive Emotions

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RODE NT-USB & Susan's iphone (work) Camera:

What's up my friend, it is ADHD

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Powerful Possibilities and I'm

your friend ADHD Coach Katherine.

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This month so far we've been

looking at negative emotions in

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terms of emotional dysregulation.

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We have looked at the impact

of stress, both positive but

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mostly chronic negative stress.

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We've done some exploration of

myths and the impact that these

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misinformation stories have on our well

being, both mentally and physically.

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And this week, before we dive

into the toolkit next week, I want

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to take some time to think about

Positive emotion, because so often

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when we talk about emotions, we

focus on the negative ones, right?

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We think about the pain, the

anxiety, the worry, the stress, the

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loneliness, all these really harmful

and unhappy feelings that we have.

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And I wanted to spend a little

bit of time with you today, just

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thinking about what happens when

we focus on positive emotions.

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Certainly, it is more click baity, more

attractive, in terms of numbers, to talk

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about the pain and the problems, and if I

talk about burnout and things like that, I

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generally get a lot more input from people

than when I talk about strengths of ADHD.

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I just think it's really important that

we acknowledge there are things that make

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a difference and one of them is learning

how to address our feelings, focus on

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the ones that actually make us feel good.

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I think "positive" in itself is slightly

problematic because lots of people

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associate it with not acknowledging.

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the difficult things at the

same time as the good things.

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So I want to reassure you, all your

vibes, all your feelings are welcome here.

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It's not good vibes only.

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You're allowed to experience

challenges and also feel good about

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other things at the same time.

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When we think about positive

emotions, are we thinking about

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feeling really good all the time?

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No, obviously not.

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We want to acknowledge

that feeling better.

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Feeling joy, feeling happiness,

feeling connection, feeling excitement

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all of these positive feelings that

we might lump together under the

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banner of positive can be experienced

temporarily and in short bursts.

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It's not humanly possible to feel

really ecstatic and happy all the

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time and it's maybe not even healthy.

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I think.

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A sign of being psychologically well

is to be able to experience the light

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and the shade, to feel up and feel

down, but in a way that doesn't hinder

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your daily activities, your long term

vision and your goals, it doesn't

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impact on your relationships too much.

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And one of the reasons that I want

to focus on it today is because

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we know that neuroplasticity

occurs throughout our lifetime.

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You can learn new things

no matter your age.

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There's no cut off point where your

brain stops changing and The great

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thing is that what we think and how we

think as well as our daily habits and

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actions can have a really big impact

on the amount of change in our brain.

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And we'll come later to talk about

the impact of things like mindfulness

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and how that has been shown to

change the shape of your brain.

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Way, way back we talked about

dopamine and the reward pathway

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and I mentioned the work of Dr.

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Nora Volkov who spent a lot of

time with her colleagues exploring

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how dopamine reward is experienced

differently for people with ADHD.

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I will include a link in the show notes

to the study so you can go and read it.

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I'll also include a video that

includes her talking about her work.

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To sum it up.

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If you have ADHD, you are likely to

need more positive input, more of a

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reward, more often, to achieve the same

reward the same amount of dopamine.

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So that is one of the reasons why people

with A DHD can occasionally end up in

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a trap of looking for dopamine through

food, through alcohol, gambling, all these

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exciting quick hit reward things, and

it's very common for that to be a problem.

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Don't feel any shame about it.

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It's just your brain.

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And when you know why you're

doing it, it's easier.

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Not easy.

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Easier to change how you go about things.

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We know that dopamine is the

neurotransmitter we think

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of most often with ADHD.

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With ADHD we often have a

dysregulated dopamine pathway.

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It's harder for us to feel that good

reward feeling, that satisfaction,

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the joy, the accomplishment.

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And because it's more difficult for us

to experience that, reward that we expect

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from doing the right thing, from finishing

a job, from the day to day things

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that other people find enjoyable and

rewarding, we need to focus more on those

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activities that produce the dopamine.

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And there's an article I'm

linking to from the Journal of

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Neuroscience, which highlights how

experiencing positive, enjoyable

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emotions more often actually helps.

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And to regulate our attention

and also our motivation towards

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these rewarding activities.

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So the more often we experience a

positive emotion, the more likely

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we are to regulate our dopamine and

to take part in these activities

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that stimulate more dopamine.

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The week before we were talking about

stress and how it becomes a vicious

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cycle where stress and cortisol

and the impact of that on ADHD can

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produce more stress and we get stuck.

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The same is true when we focus

more on positive emotions.

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When I say positive, I don't mean

happiness 24 7, so I'm just thinking about

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things that give you joy, satisfaction,

pleasure, connection, that warm, fuzzy

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that you might experience sometimes.

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Those things create more dopamine.

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The more we have them, the more

likely we are to engage in activities

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that give us more dopamine.

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So it becomes this virtuous

spiral up the way, if you like.

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The other thing that is changed

or activated more by positive

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emotions and positive experiences

is our prefrontal cortex.

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Now, our prefrontal cortex is the

general home of executive functions.

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Those things which are

most impacted by ADHD.

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Decision making, focus,

attention, impulse control.

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When we feel these positive emotions,

this reward, that prefrontal cortex

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is stimulated and becomes more active.

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So it actually strengthens

the neural pathways the more

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we focus on feeling good.

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Now we've looked at the physical

impact of a positive emotion on your

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brain, on the physical, chemical

structure of your brain, which

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is frankly mind blowing, right?

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What can you do about it?

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The first thing, of course,

is going to be exercise.

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It's always exercise.

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Let's take that as a given.

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Exercise is good for your brain, it's good

for your body, it's good for your heart.

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We're designed to move.

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So move in a way that you find enjoyable.

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You might want to find an

activity that makes you smile.

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For me, that is usually being really silly

and dancing to my favourite tunes at home.

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But you might want to look at something

like group dancing, or a group activity.

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Are there exercise groups, rambling

groups, are there classes that you can

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join in, if you have joint problems,

are there move to music in swimming pool

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groups that you can join in, where people

are just happy to be silly and have fun.

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You might want to look for a positive

psychology aspect and this is something

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that I love bringing into coaching.

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Positive psychology is the understanding

of our brains and how we think to focus

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on what we're good at, what's good

for us, the strength based approach.

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A benefit of positive psychology

strategies, is that it helps us to

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build our emotional intelligence.

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It improves our general life

satisfaction, and it can increase

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our resilience in times of stress.

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Remember, stress can be short term,

and it can sometimes be a positive

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thing, as long as it's not ongoing.

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Positive psychology has some

great benefits for people with

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ADHD when you look at all the

things that it's going to improve.

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One of the things that you can do to

improve your awareness of positive

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emotions is gratitude journaling and

this is something that is Used in

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positive psychology, it's as simple as

noting down at the end of the day three

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things that you're grateful for, not

going into great detail in them, but

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just focusing on them every single day.

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Focusing on them every single day

allows you to gradually build up that

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gratitude muscle, and that, yeah,

actually some good stuff happened

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today, because we tend to forget it.

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Our memory in ADHD can be affected.

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Making it a point to practice

that every single day can have

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a big impact, as can savouring.

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Now savouring is exactly

what it sounds like.

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You know when you're eating something

absolutely delicious, and you really

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take your time and enjoy every mouthful.

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When you're doing something that

you really enjoy, that gives you

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satisfaction, that you're really

good at, that's using your strengths.

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Maybe you're out with a friend

and you're having a great time.

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Savour the experience.

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Try to anchor it . Create a picture

so that if you were to come into a

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coaching session with me the next

day, you could describe it fully.

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What was happening in the room

or in the area that you were?

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What were the smells?

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What were the sounds?

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What was it that made you feel that

wonderful bubble of energy and joy

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inside and savor those moments.

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If you can include them in your

journal at the end of the day, build

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up this bank of things that really

make you feel good right inside.

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And of course.

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The idea of using your character

strengths, I've mentioned before the

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VIA character strengths assessment,

it's a free assessment, look at

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what your top five to seven are.

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Are you using them on a daily basis?

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When we find a way to recruit those

strengths into everyday activities, we

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will find that we get more satisfaction.

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More enjoyment.

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We feel more competent, more in charge

of what we're doing because we're leaning

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into those strengths and we're taking

time to really use them for our benefit

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and, of course, the benefit of others.

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And one of the things that we need

to improve if we're going to have a

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more positive and possible outlook is

Using tools like that to improve your

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self concept or how you view yourself.

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Quite often, I'll talk to people who have

a very negative self concept and it's a

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tricky line because I'm not a therapist

or a counsellor, not a psychologist, I'm

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only a coach, but sometimes it's just a

habit we've got into and all we need is

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a coach to ask the right questions and

help you to see the good stuff again and

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that might be enough, but if you find

that you're constantly Talking yourself

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down, you're not taking action, you don't

think it's going to make a difference.

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You might find that it's your self

concept that needs a wee bit of support.

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And the positive psychology tools

that I've mentioned here and I'll

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include links to in the show notes

are things that you can do yourself.

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They're not things that you need

to have a therapist around for.

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But speaking of positive psychology and

psychologists who are worthy of note,

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I want to mention Barbara Fredrickson.

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She designed this idea called

the Broaden and Build model.

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It's very much what we were talking

about, looking at your strengths,

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but it's based on the idea

that positive experiences and

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emotions have a long term benefit.

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It's not just about feeling good

in the moment, but longer term.

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Having more positive emotions

throughout the day will encourage

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your long term self awareness

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and encourage you to try new

things, to think new thoughts,

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to accept more variety.

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It's closer to that idea of resilience.

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So the more positive experiences and

emotions we can feel every day, the

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more likely we are to have long term

positive experiences, feel more open.

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to try new things, which in turn

will give us more positive feedback.

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And why would you want to include

things that make you feel positive?

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, there's data that suggests it encourages

higher levels of creativity, and

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by that creative problem solving,

not necessarily being Michelangelo.

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It can encourage more flexibility in

thinking, and although people think of

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black and white I'm going to be talking

about the concept of rigid thinking

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in the context of autistic spectrum.

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It's also something that occurs in ADHD

but if you're feeling like your thinking

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is very black and white, it's quite

rigid, you have this very stuck frame

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of mind, actually doing positive things.

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Increases your flexibility.

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Think of it like learning to

do a daily stretching routine.

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It might not make a huge difference in

that day, but if you do it every day

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for three to four months, by the end of

six months you're going to be incredibly

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flexible and feel so much better, but

you won't notice at all in day one.

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And of course the other impact of

positive emotion is that it allows

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us to connect with other people.

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Isolation.

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is a very negative thing for human beings.

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Yes, we can enjoy being on our own, we

can enjoy our own company, and lots of

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us are very independent, but actually

being connected with other people who

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Like us, who trust us, who respect us,

can build positive self regard, and it

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can encourage you to make connections

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and when we're connected,

we're generally happier humans.

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It's why group coaching can be so

powerful, because positive feedback

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and positive experiences shared in

the group can allow other people

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to think, I would quite enjoy that.

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That sounds good.

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You might.

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Also be able to give positive feedback

to somebody in a group and say,

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well done, that was really great.

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I know how hard that is for you.

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And that lifting each other up

can be something that improves

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your positive emotional state.

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But it also allows you to feel more

safe to connect with other people.

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Because let's face it, with ADHD, quite

often, We have challenges around our

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social skills and relationships, not

because in and of itself it creates

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a barrier, a separation, a lack of

empathy, but because quite often our

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brains are jumping so far ahead or

we're distracted by an inner thought or

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literally a squirrel rather than what

our friend or our neighbour is saying.

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And over time.

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We get a message that socially

we're not quite hitting the mark.

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So when we're able to bring positive

emotion into a group, or when a group

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shares a positive emotion with us,

and gives us some feedback, it allows

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that I think of it like a shell.

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It allows that shell just to crack a

little bit and the inner you, which

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I believe is joyful and loves good

feelings and positive emotions, but feels

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unsafe to share them, it allows that

you just to come out a little bit more.

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So there are lots of reasons why

positive emotions and focusing

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on it is really important.

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There's data for these positive results

and I'll include them in the show

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notes, but it's evidenced that the

more we can encourage ourselves to

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experience and record positive emotions,

the better we feel and the better we

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feel, the more of them we experience.

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So it's a wonderful circle.

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And if you're feeling stuck, if you

feel that you can't experience positive

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emotions, obviously you need to rule

out things like clinical depression and

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those need to be assessed by a doctor.

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But it might be you're just not giving

yourself permission to experience

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those positive things because

you don't see the point of them.

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And this information is showing you

there is a point, there is a really

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important reason to focus on this.

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One of the ways that you can develop

more positive emotion is to work

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on your emotional intelligence.

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And this is a specific set of

concepts that were developed

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by the psychologists Peter Solovey

and John Mayer in the: 1990

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And it refers to the ability to

recognize, understand, manage and

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use your own emotions positively.

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To help relieve your stress, to

communicate better and more effectively

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with other people, to overcome any

challenges in your life to share,

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to have some empathy with others.

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It's generally not a problem

for people with ADHD.

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And also to resolve conflict.

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And Daniel Goleman wrote the

book which everybody talks about

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with emotional intelligence.

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And in this book.

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Goleman says, emotional intelligence is

more important than academic intelligence.

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And I think certainly with the

advent of AI, it's pretty much a

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given that you can find out almost

any piece of information available.

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But how you use it and think about it and

how you think about yourself and other

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humans is going to become more difficult.

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It's going to become more important as we

go forward using artificial intelligence

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and computers in our workplaces.

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The thing is, with ADHD, you can

already tell that there are some

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areas of emotional intelligence that

we're more likely to struggle with.

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Things like mastering our

impulsivity and diffusing conflict.

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Our social interactions and

our emotional regulation.

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These executive functions are things

we may find more of a challenge.

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I don't include empathy in that

because most of the people I've met

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with ADHD are very empathetic and

many of us are extremely aware of our

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emotions and other people's emotions,

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but there are strategies from emotional

intelligence that we can use to improve

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our self awareness, our regulation

and to connect with other people.

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So there are five main elements

in emotional intelligence, and

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the first one is self awareness.

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And obviously, we can be self aware,

but we can also be very unaware of

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things that trigger our emotional

dysregulation, of the impact of our

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behavior on other people, or of the

impact and our inability to prevent it.

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So when we work on emotional intelligence,

we can increase both our self awareness,

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recognition of our emotional triggers,

but we can also improve how we respond

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to things rather than just reacting.

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And when those things come together,

we're more likely to have some

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self acceptance and understanding.

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And those two things are crucial for being

able to live a really good life with ADHD.

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The second element of emotional

intelligence is self regulation, and we've

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already talked today about impulsivity.

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Last week we were talking about

myths and misinformation and how

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our impulsivity often leads us

to jump on these quick fix ideas.

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But impulsivity and Self regulation can

be improved the third aspect of emotional

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intelligence that can help with ADHD

is motivation and understanding what

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motivates us, how to motivate ourselves,

what the impact of motivation is and

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It's something that we can struggle

with, especially if we've had a lot of

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negative feedback, we're struggling to

finish things, we can become demotivated.

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Demotivation, I think, is one of

those great big energy sponges that

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just Sucks the joy out of the day.

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Being aware of how to motivate

yourself, what motivates you.

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Building that into your

toolkit is really important.

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The fourth element of emotional

intelligence is empathy.

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This is one that I think is more likely to

be a strength for many people with ADHD.

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The weakness we may have is

that we are too empathetic and

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our boundaries can be weak.

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We may find that we are overwhelmed by

the emotions of others and then we become

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flooded with too much emotional feedback.

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Understanding where empathy should be.

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Where it's healthy for you to be and

that might be different for you than

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it is for me, but recognizing your

empathy as a strength and putting a

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boundary in place for it is another

part of emotional intelligence

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And the last part of emotional

intelligence number five is social

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skills Generally social skills we

could all brush up on them, right?

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it's something that especially over

the last few years many of us have Let

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go a little bit, because we're hiding.

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We're in our safe space.

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We're at home.

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We are generally much more

comfortable and able to do what

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we like when we're at home.

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And some of the social skills might be

a challenge for us to re engage with.

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But emotional intelligence says

that social skills are crucial.

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And so does Dr.

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Kathleen Nadeau, who is one of my heroes.

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And the thing is that there's research

showing personality traits are not fixed.

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You might see yourself as

somebody who cannot change.

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You might feel that things are impossible.

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You can change and there's

really good techniques out there.

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It takes a little bit of time,

maybe more than you're expecting.

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You might need to change.

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More support than you were expecting,

but you can change if any of these

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areas feel like a particular challenge

for you and there are programmes

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and therapies which focus on

emotional intelligence development.

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Some of them are mindfulness

based interventions, some

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of them are CBT, Cognitive

Behavioural Therapy interventions.

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But improving our emotional intelligence

with ADHD can really change how you

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cope with emotional dysregulation,

with stress, and allows you to focus

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more on these positive emotions

that, as I said before, help you to

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rise up in this wonderful circle.

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How do you apply that emotional

intelligence to ADHD today, if

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you can't enrol in something?

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Thinking of number one,

self awareness, journaling.

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And journaling doesn't

have to mean writing.

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It can mean recording your

thoughts as you speak them aloud.

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If you're a verbal processor,

that's a very powerful way to do it.

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But journaling allows us to

improve our self awareness.

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You might want to use a note or

an app to track your emotions and

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responses to things throughout the day.

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You might notice that your

ADHD is affecting how you feel

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emotionally or vice versa.

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In improving your self regulation,

things like mindfulness,

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obviously, breathing practices,

and of course physical exercise.

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They all help us to manage impulsivity and

our emotional spikes, that dysregulation

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which we're more likely to experience.

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In terms of motivation, this one is

very personal, but sometimes we need to

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think about the low hanging fruit and

really celebrate the heck out of it.

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I'm keeping it very PG here.

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You might want to achieve a really

huge, massive stretch goal, but if

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you try to jump to the end of the

line before you've been able to

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do the daily thing consistently,

it's going to be really difficult,

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but learning how good you are.

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At the small thing that gets you along

that path is going to give you more

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motivation when you acknowledge it, when

you anchor it, when you celebrate it,

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when you share it with other people.

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: 00:23:40

Because with ADHD, we quite often

have a low frustration tolerance.

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If things are hard, we're

just going to give up.

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It's more common in ADHD.

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It's partly to do with that.

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: 00:23:52

Seeing the destination, but not being

able to visualize and experience

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the tiny steps that get you there.

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: 00:23:58

And if there's any barrier, if we jump too

many steps and get stuck, we can really

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: 00:24:03

quickly get frustrated and just give up.

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: 00:24:05

Learn how to celebrate

the low hanging fruit.

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Make it a big deal.

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: 00:24:09

There are ways to improve your

empathy empathy is something

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that often comes naturally.

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: 00:24:14

If it's not with other people,

we can experience empathy for

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things like dogs and cats.

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: 00:24:19

So if you're somebody who feels easier

to be empathetic about a dog suffering,

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you might want to spend a bit of time

doing perspective, taking exercises

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: 00:24:29

and thinking about how other people

are experiencing the same situation.

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: 00:24:33

But again, be aware of your boundaries

and if you're prone to being emotionally

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flooded by the pain of other people,

don't spend too much time on that.

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: 00:24:41

Instead, look at how can I set a boundary

for myself so that I'm not Kind of drag

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: 00:24:46

it down by the discomfort of other people

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: 00:24:48

Emotional intelligence gives us a

really good framework To think about

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: 00:24:52

how we can focus on building positive

emotions How we can improve our

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experience of daily life with ADHD,

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: 00:25:00

but it's something that takes time

It's not something we're going to be

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: 00:25:03

able to do overnight, and that can be

difficult if you're working in isolation,

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: 00:25:08

or you're not making it external so

you don't feel or see any difference.

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: 00:25:14

You're not able to track

the output every single day.

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: 00:25:17

That makes a difference.

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: 00:25:19

And while we're talking about emotional

intelligence, I want to introduce an idea

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that I am developing and mentioned first

at the CHADD conference in December,

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which is about emotional acuity resonance.

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: 00:25:32

Yes, it makes a very nice acronym

EAR, E A R, but I wanted to

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offer it as a, an addition.

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: 00:25:40

to the idea of rejection sensitivity

or deficient emotional self regulation.

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Because I think there are some people

with ADHD who really do have great insight

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and awareness of other people's emotions.

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And when it's developed carefully

with boundaries and self

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awareness and all these other

things, it can become a strength.

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: 00:26:05

And obviously emotional acuity resonance

means that we are aware of the emotions

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of others and we have insight into them.

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: 00:26:14

Acuity means that we assess them,

understand them, interpret them

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: 00:26:18

accurately, and that's something is more

difficult if you're feeling dysregulated.

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: 00:26:24

But you're able to tune in and

understand the perspective, the

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emotional experience of other people.

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: 00:26:30

And resonance means that

we can tune into it.

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: 00:26:33

And when you're able to connect

with somebody on an emotional level,

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you're able to do remarkable things.

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: 00:26:41

And that doesn't have to

be in a therapy setting.

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: 00:26:44

If you're in a classroom.

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: 00:26:46

If you are in an office, if you are

developing a product or a service,

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if you're studying at university, any

of these circumstances where we are

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: 00:26:56

required to connect with other people

and understand their perspective and

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: 00:27:01

their emotions, we can use this emotional

acuity resonance to tune in and to

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: 00:27:06

identify what is motivating people here.

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: 00:27:10

And I think when we're in a Time

where division seems to be absolutely

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rife and it feels like we're being

divided and pitted against one another.

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This insight, this ability could be

something that people with ADHD can

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: 00:27:27

use to bring our society back together,

to allow people to communicate better,

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: 00:27:33

To improve the lives of many people,

as well as from a kind of commercial

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: 00:27:38

point of view, it can be useful in

things like marketing and sales and

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: 00:27:42

research and product development.

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: 00:27:44

So again, if you're an employer, if

you have somebody with ADHD and they

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: 00:27:48

have this awareness, this insight,

this might be what you are noticing

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: 00:27:53

and then, and if you're in a workplace

and you have this, you might.

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: 00:27:56

Find that you're already using it.

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: 00:27:58

You might be in HR, but you might

also be in things like understanding

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: 00:28:02

markets and what people want, what

customers need, customer relations.

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: 00:28:07

It can be a real strength.

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: 00:28:08

Obviously, all the things I just talked

about with emotional intelligence

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: 00:28:12

are useful in developing this

emotional acuity and resonance.

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: 00:28:16

Things like journaling, self awareness,

thinking about how am I feeling, what's

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: 00:28:21

impacting my emotions, developing

that awareness and almost that

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: 00:28:26

acceptance and separation so that

you're not in the middle of the storm.

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: 00:28:31

You're able to look at it.

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: 00:28:32

From a helicopter's point of view

and say, Oh, I see what set that off.

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: 00:28:37

When you can do that for yourself,

you're going to be more able

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: 00:28:40

to do it for other people.

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: 00:28:42

Whether that's in your family,

your workplace or your school.

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: 00:28:45

And so I think, finishing up our look

at positive emotions and the role of our

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: 00:28:50

incredible gift to be able to be aware

of emotions, to develop our accuracy

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: 00:28:57

and understanding emotions, and then to

use the tools that you might be working

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: 00:29:01

on just now in your own personal life

to support others, to bring people

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: 00:29:05

together, is a real strength in ADHD.

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: 00:29:09

When we have a passion,

we really go for it.

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: 00:29:12

And I'm thinking of ADHD people who

have set up charities, who are creating

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: 00:29:18

social change, who are fighting

for people that maybe don't have

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: 00:29:22

access to assessment, to medication

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: 00:29:24

they range from small individual

groups in local areas all the way up

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: 00:29:28

to big groups like ChadD and ADDA.

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: 00:29:30

These are grassroots.

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: 00:29:32

groups set up by people who have

ADHD, who recognize the challenges and

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: 00:29:37

who bring that empathy into action.

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: 00:29:40

That is the power of

positive emotion in action.

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: 00:29:44

with ADHD.

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: 00:29:45

And I just want to finish with a quote

from my mentor and coach, Jay Perry,

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: 00:29:49

who says that coaching is love and

wonder that leads to effective action.

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: 00:29:55

And love and wonder are two of

the most powerful, emotions

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: 00:29:59

that you can experience.

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: 00:30:01

And I would invite you to think, how

can I experience them on a daily basis?

477

: 00:30:06

What attitude do I need to feel wonder?

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: 00:30:09

When I look at things around me and

cultivate that as much as you can, and

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: 00:30:14

you'll really quickly start to experience

the exponential growth of what is possible

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: 00:30:20

and what is positive on a daily basis.

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: 00:30:23

I hope that this little look at positive

emotions has been helpful for you.

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: 00:30:28

I'm developing a toolkit, which I'm going

to share with you next week, all about How

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: 00:30:33

to manage emotions, how to regulate your

emotions, how to focus on the positive

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: 00:30:37

ones and how to make that visible for you.

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: 00:30:40

I'm going to share it with you.

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: 00:30:41

I want people to use it.

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: 00:30:43

And let me know what more do you need?

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: 00:30:46

What is it changing for you?

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: 00:30:48

You can do it now with a notebook.

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: 00:30:49

You don't need to wait.

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: 00:30:51

You can start journaling.

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: 00:30:52

You can start breathing.

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: 00:30:54

You can start walking and exercising.

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: 00:30:56

You can start recording these.

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: 00:30:59

Bursts of joy on a daily basis.

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: 00:31:01

These things you're grateful for.

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: 00:31:02

And it can be, you know, one of my

clients called it the Maria list.

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: 00:31:06

This idea of raindrops on

roses and whiskers on kittens.

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: 00:31:10

Record things that spark that joy for you.

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: 00:31:13

And just see what happens on it.

501

: 00:31:15

Just see what happens when we're

focusing on those moments of joy.

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: 00:31:20

I really hope this was helpful

and got you thinking about ADHD

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: 00:31:23

and emotions in a different way.

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: 00:31:25

Let me know what you're

going to take forward.

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: 00:31:28

What new insight did you

get from today's show?

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: 00:31:30

Please email in.

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: 00:31:32

I'd love to hear from you.

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: 00:31:33

Share the episode if you want other people

who are maybe feeling a bit stuck, a bit

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: 00:31:37

downhearted, who maybe don't believe that

things can change or that Thinking about

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: 00:31:42

things in a more possible light is helpful

for their physical and mental health.

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: 00:31:49

And I'll be back next week to round

up our look at ADHD and emotions with

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: 00:31:54

a collection of the most powerful

and easy to implement tools that

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: 00:31:58

you can use on a day to day basis.

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: 00:32:01

Thank you again for listening

to ADHD Powerful Possibilities.

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: 00:32:04

I'm ADHD coach Catherine and I'm so

grateful that you were here today.

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: 00:32:08

Until next time, take care.