Have you ever been stuck in traffic and had to wait before you could drive to get home and relax?
Do you dread the time between waking up in the morning and when an appointment occurs?
Of course!
Every one of us experiences this from time to time. It is a normal human experience for you to get frustrated or anxious during this period of waiting.
For some people, though, this period of waiting can cause a list of issues.
If you are dealing with the issues listed below, there is help available. You can see a mental health counsellor or ADHD coach in Canada.
Read on to learn more about what ADHD waiting mode is, the connections between waiting mode and ADHD, and some coping mechanisms for ADHD waiting mode.
What Is ADHD?
ADHD is a neurodevelopmental difference and a neurodivergent condition consisting of three types that have different traits. It affects how individuals think, feel, interact with, and perceive the world.
ADHDers may experience hyperactivity, impulsivity, or inattentive traits, which can interfere with their relationships, work, school, and other life activities.
What is ADHD Waiting Mode?
Waiting is the period between where you are now and the time when you have plans.
For instance, this could be the period between waking up at 8 am and having an appointment at 5 pm.
Between now and then, some things still need to get done. This could include getting dressed, eating, working, and other tasks.
For some ADHDers, this gap in time creates a waiting mode. This is when we are so focused on the appointment at 5 pm and what will occur in the appointment, or what we should say, that we become unable to do anything else while waiting for the appointment time to occur.
Everyone experiences waiting differently, but for some, waiting causes a nervous system breakdown and physical symptoms of anxiety, such as:
Dizziness or Lightheadedness: Feelings of unsteadiness or lightheadedness may occur during anxious moments.
Sensory overload: Heightened sensitivity to noise, light, or other sensory stimuli.
Stomach aches
Fatigue or Weakness: Chronic anxiety can leave individuals feeling drained or fatigued, even when they haven't engaged in physical activity.
Muscle Tension: The body may feel tight, leading to discomfort or achiness in the shoulders, neck, or other muscle groups.
A Racing Heart: A feeling of a racing heartbeat can occur, often perceived as a pounding or fluttering.
Sweating: Increased perspiration, especially on the palms or forehead, may occur even in cool environments.
Shortness of Breath: Some might experience a feeling of not being able to breathe deeply, leading to shallow or rapid breathing.
Trembling or Shaking: A jittery feeling in the hands or legs can arise from heightened nervousness.
Nausea: Anxiety can lead to an upset stomach, nausea, or even gastrointestinal distress.
Headaches
The Connection Between ADHD and Waiting Mode
ADHDers normally experience intense emotions and sensory overload while waiting. There is no one clear-cut way as to why ADHDers experience these issues.
Despite there being no clear-cut reason, there are some common reasons why waiting mode anxiety occurs.
This includes:
Uncertainty: waiting creates uncertainty for what is to come. You may start to feel like you may be late for something if you don‘t know how long it will take.
Time agnosia: this involves difficulty telling how long something is taking. Delays can make the ability to tell time even more difficult.
Attention span issues: delays may cause mind wandering, which makes it more difficult to complete other tasks.
Emotional dysregulation: delays may cause an overwhelmed nervous system.
Coping With ADHD Waiting Mode
If you have stumbled across this blog, I think it is safe to assume that you may also be looking for ways to cope with waiting mode and the common issues that can come along with it.
Here are some tips put together by neurodivergent individuals and created for neurodivergent folks:
Brain dump or a distraction: If waiting is boring or causes anxiety or restlessness, finding something (i.e., a book) to distract you and pass the time may help.
Mindfulness: If you do experience emotional dysregulation, try practicing the 5-4-3-2-1 technique or paced breathing. This is one of many DBT strategies.
Schedule appointments early in the day: You can avoid or minimize waiting mode by scheduling your appointments at a time when you don‘t have to wait much between waking up and the appointment time.
Schedule nonimportant tasks instead: instead of trying to get important tasks done when in waiting mode, only complete nonimportant tasks to minimize anxiety.
Self-compassion: If you experience anxiety or sensory overload due to waiting, be kind to yourself and understand that this is human and not your fault.
Create a Waiting Kit: A small kit with items that you find calming or entertaining can be helpful. This might include coloring books, puzzles, or a journal.
Positive Visualization: Engage in visualization techniques where you picture yourself successfully navigating the waiting phase and transitioning into your next task or appointment positively and calmly.
Creative Outlets: Use waiting time for creative activities like doodling, journaling, or planning. Engaging your imagination can distract your mind from impatience or anxiety.
Connect with Others: If appropriate, use waiting time to reach out to friends or family via text or quick phone calls. Social connections can help ease feelings of isolation sometimes associated with waiting.
Use multiple alarms: waiting mode may create anxiety around missing an appointment. Setting alarms can help remind you and reduce this anxiety.
Movement Breaks: Find an opportunity to engage in brief physical movement while waiting, such as stretching, jumping jacks, or a quick walk. Physical activity can help release built-up energy and reduce restlessness.
Fidget Tools: Keep a small fidget tool handy (like a stress ball, fidget spinner, or textured stone) to help manage anxiety and stay engaged while you wait.
Audio Engagement: Listen to podcasts, audiobooks, or music that you enjoy. Engaging your auditory senses can help occupy your mind and make the waiting time feel shorter.
Set Small Goals: Break down a larger task into smaller, manageable goals you can work on during waiting periods. This approach can help you feel productive without the pressure of completing significant tasks.
Engage in a Learning Activity: Use waiting time to learn something new through online courses, tutorials, or digital platforms that offer short educational segments.
Neurodiversity-affirming therapy: therapy that will address your ADHD challenges while focusing on your strengths. This therapy could take place entirely online.
You may also wish to explore DBT strategies:
Breathing Techniques: In addition to paced breathing, try techniques like diaphragmatic breathing or box breathing (inhaling for 4 counts, holding for 4 counts, exhaling for 4 counts, and holding for 4 counts).
Progressive Muscle Relaxation: Practice progressive muscle relaxation to help relieve tension and anxiety while waiting. Focus on tensing and then relaxing different muscle groups in your body.
Book a Free Consultation With Blue Sky Learning
Do you experience the ADHD waiting mode issues listed above?
Are you looking for ways to cope with ADHD waiting mode and the frustration and anxiety that this causes you?
Book a free 20-minute consultation with one of Blue Sky Learning's expert ADHD coaches to come up with a personalized plan that suits your individual needs.
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