It’s Mental Health Action Day, and as my action I’m sharing resources that’ve helped me as well as some of my own tips and workarounds.

I can’t offer any medical advice – but if you’d like to explore your mental health, reach out to your doctor or check out resources like SAMHSA.

Common ground

I was diagnosed with ADHD in the last few years, which was a revelation to me and a “yeah, that makes sense” to most of the people in my life. While the diagnosis helped me frame my past and current behavior, it also triggered fear in me – how would this diagnosis impact my life and career goals?

Like any good millennial, I tried soothing these negative feelings by researching on the internet and I found content that helped me weather the storm. The above video from Alison Renfro of Crema was particularly helpful for me – it was relieving to hear so many familiar stories and I picked up new learning along the way.

I supplement therapy and medication with stories like Alison’s that help me reframe aspects of my neurodivergence. This TEDxSpokane talk from Brooke Matson helped me understand how my wiring helps me thrive in high pressure situations, and Salif Mahamane’s TEDxUSU talk gave me context into how my situation impacts those who love and care for me.

I still carry fear and anxiety, but these familiar voices and stories lighten the load.

When in doubt: simplify, visualize, or document

My brain can be a dynamo generating and connecting dozens of ideas and concepts at breakneck pace. While I love feeling this way – it can be alot to take in, and if I’m not mindful both I and the people I talk to can get lost in the sprawling details.

As a way to bake mindfulness into my life, when I can prepare for a conversation or work task I will take time to consider the following:

• How can I simplify what I am asking for or saying? Not every situation needs an abundance of context and detail. I write down my thoughts and ideas, then revise them at least a couple of times to be sure they are clear and succinct.
• Would a visual help? During my film school days, we learned about storyboarding and call sheets as a way to more effectively communicate your vision to the team you are working with.
  I was surprised to find in my tech career years later that there are similar concepts and tools used, and I’ve become an enthusiastic (maybe too enthusiastic) fan of making flowcharts, swimlanes, RACIs, and simplified slides (2-3 max) to articulate my ideas or needs.
• What might need to be documented? It helps me to notate things like what Action Items I’m taking away from a team environment or meeting. This isn’t only so I can remember what I’ve signed up to do, it also helps my Managers and Peers help me course correct if my ambition gets in front of my ability or role/lane. While this documentation isn’t always helpful for others, it keeps me going.

You can’t always check every box

Maybe it’s been the years of video games or it’s leftover reward-seeking behavior from my school days, but no matter the cause – I crave seeing a fully filled out checklist (or crossword puzzle, but that is a longer story for another day).

Over the last few years, I’ve had the benefit of patient teachers help me understand that you have to have realistic expectations about what you can and cannot do. This includes, to my dread, being willing to not always check off a list item. I’ve learned that its healthy to adjust and re-prioritize, and that almost no one can get to everything they set out to do.

When in doubt, I find a friend/loved-one/trusted peer to get a quick opinion on what I might have on the docket.

Keep it light

Days that feel too heavy are inevitable. My mental health and the intense ways I experience darker days are a part of me, but that doesn’t mean they have to define me. I take intentional time to seek out the goofy and lighthearted nowadays, and share those things with the people I care for.

I keep it light on the heavy days, expecting that I’ll do my best and that sometimes half steps will be all I’m able to manage. I hit the basics: making sure I do the dishes, drink at least a glass of water, try and find one small chore to knock out rather than none.

Take care of yourselves, all.