Adults with ADD often struggle with disturbances in mood in addition to the more familiar problems of inattention, hyperactivity and impulsivity.  The most common mood disturbances in ADD are depression, irritability or anger, and anxiety.  Significant disturbances in mood may require professional treatment (e.g., specific types of psychotherapy or medications).  If you have milder mood disturbance, however, you can learn to manage your mood by using a few basic strategies. 

If you read the last tip on lowering stress, you will notice some repetition.  That is because stress is a direct cause of much of our mood disturbance.  Here are a few tips for giving your mood a lift:

1. Breathe!  Notice that I did not say “Sigh!”  Take slow, deep breaths while focusing your mind on your breathing.  For details on this simple technique, click here.
   
   
2. Change Your Thoughts!  In most cases, our negative feelings are a direct result of negative or distorted thoughts, not negative situations.  No matter how bad the situation, you can improve your mood by changing your thoughts.  I personally do NOT recommend trying to “think positively” because this usually does not work very well.  Rather, the goal is to think accurate, truthful thoughts that are not exaggerations or distortions of reality.  An excellent self-help workbook is Mind Over Mood by Greenberger & Padesky.
   
   
3. Pray!  Regardless of your faith or lack thereof, Reinhold Niebuhr’s Serenity Prayer is a good start for getting your thoughts straightened out.  It bears frequent repetition:  “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” 
   
   
4. Get Moving!  No doubt the last thing you want to hear is “Exercise!”  But because I don’t know of a faster way to lift one’s mood, I’m telling you anyway.  The trick, however, is to get moving in a way that you will actually do!  You may recall that one of my favorite sayings is “Any is better than none!”  This is true for just about anything, but especially for exercise.  Rather than try to launch a major exercise campaign, use the 5-Minute Rule to get you up and moving.  Tell yourself that you only need to walk, do jumping jacks, or whatever for 5 minutes.  You must believe that you are free to stop at the end of 5 minutes or you won’t start.  But, if you want you can keep moving. 
   
   
5. Get Outside!  Unless the weather is really dreadful, being outdoors for even a few minutes is helpful.
   
   
6. Hold a Pet!  Stroking a cat or dog is a great way to reduce anxiety or anger and can give a lift to a blue mood.
   
   
7. Two-Minute Rule!   Look for tasks you can do in two minutes or less.  By accomplishing one or two short tasks, you will feel better.

Remember, a serious mood disturbance may require professional help, but by implementing some of these tips you can learn to be in better control of your moods.