1 00:00:01,710 --> 00:00:04,270 Welcome in, girl to have you here. 2 00:00:04,790 --> 00:00:07,210 You are in adventuring with ADHD, 3 00:00:07,510 --> 00:00:11,230 the late diagnosis and used. We're just gonna dive right in. 4 00:00:11,350 --> 00:00:15,530 So let me bring this music down, because let's face it. 5 00:00:15,950 --> 00:00:19,750 If you're neurodivergent, we can't have too much noise and I'm also keeping the 6 00:00:19,751 --> 00:00:22,730 slide situation very simple. 7 00:00:23,390 --> 00:00:26,090 Okay. So here we go. But about me, 8 00:00:26,490 --> 00:00:30,470 firstly, so my name is Victoria Cumberbatch, 9 00:00:30,810 --> 00:00:35,090 people call me Viki. A quick about me is I'm a resilience coach and 10 00:00:35,091 --> 00:00:39,310 breathwork facilitator. I have somatic and trauma informed training. 11 00:00:40,550 --> 00:00:46,230 I lived experiences include a late ADHD hyperactive diagnosis, 12 00:00:46,690 --> 00:00:50,850 as well as depression, anxiety, pre-diabetes at the time, 13 00:00:51,770 --> 00:00:54,110 PCOS, polycystic ovarian syndrome, 14 00:00:54,750 --> 00:00:57,450 MCAS, or mass cell activation syndrome, 15 00:00:57,690 --> 00:01:00,610 and SIBO, small intestinal bacterial overgrowth. 16 00:01:00,730 --> 00:01:03,030 Yes, I got all those diagnoses in and around the same time. 17 00:01:04,190 --> 00:01:08,150 I was a gifted kid, captain leader of everything in schools, 18 00:01:09,070 --> 00:01:13,950 yet also battling these incessant feelings of inferiority, 19 00:01:14,190 --> 00:01:17,130 feeling behind, feeling dumb, feeling incapable. 20 00:01:17,131 --> 00:01:22,910 somehow I wasn't able to fit in to the mold a 21 00:01:22,911 --> 00:01:27,770 completed university in three years out of absolute fear that I 22 00:01:27,771 --> 00:01:32,650 would be found out somehow someone that could 23 00:01:32,651 --> 00:01:36,150 remove me from school would find out I shouldn't be here. 24 00:01:39,570 --> 00:01:44,190 These lived experiences fuel my work today as a resilience coach. 25 00:01:44,450 --> 00:01:47,150 I combine somatic tools, 26 00:01:47,590 --> 00:01:52,770 systems work, shadow work with a foundation 27 00:01:52,771 --> 00:01:57,530 of neuroscience to help people walk alongside their 28 00:01:57,531 --> 00:02:02,190 ADHD rather than fight it. And that's really what I'm here to showcase today. 29 00:02:02,810 --> 00:02:06,090 disclaimer, I am not a medical professional, 30 00:02:06,850 --> 00:02:10,530 simply a late diagnosed ADHD or with a love of research. 31 00:02:11,370 --> 00:02:13,850 I am a credentialed ICF coach. 32 00:02:13,851 --> 00:02:18,590 My aim is to collate and share my findings with others to 33 00:02:18,591 --> 00:02:21,910 build the community I wish to see. So that's the long and short of 34 00:02:21,911 --> 00:02:25,250 me. What we're doing here. 35 00:02:25,950 --> 00:02:30,510 So I'm sure many of you have been burned before by programs 36 00:02:30,511 --> 00:02:33,550 or promises, coaches, and so on. 37 00:02:34,070 --> 00:02:37,610 This master class is not that I want you to feel seen. 38 00:02:38,730 --> 00:02:43,350 And my intention is within this hour to remind the neurodiverse of their 39 00:02:43,351 --> 00:02:45,870 right to live unapologetically, 40 00:02:46,570 --> 00:02:51,270 rhythmically, and easily, while sharing some of the lesser studied 41 00:02:51,271 --> 00:02:54,150 insights, presenting a regulation technique, 42 00:02:54,950 --> 00:02:57,870 wrapping it all up with a gift at the end. 43 00:02:59,630 --> 00:03:04,210 This masterclass is free because information 44 00:03:04,211 --> 00:03:08,990 is easy to come by and I absolutely cannot charge for 45 00:03:08,991 --> 00:03:13,610 this. I also give coaching hot takes in my newsletter 46 00:03:13,611 --> 00:03:18,290 and my weekly podcast freely because I believe in being 47 00:03:18,291 --> 00:03:23,050 of service. It feels vital for me to empower people 48 00:03:23,051 --> 00:03:26,310 and this is simply one way that I choose to do that. 49 00:03:27,810 --> 00:03:32,810 Also, I do work for myself. I offer services beyond this class which 50 00:03:32,811 --> 00:03:35,310 I will share at the end in full transparency, 51 00:03:35,311 --> 00:03:39,410 but you being here at all is a gift to me. 52 00:03:39,630 --> 00:03:43,610 There are no mandates for you to get this or do that sort of 53 00:03:43,611 --> 00:03:47,370 thing, okay? You could take this information and be off with it. 54 00:03:47,470 --> 00:03:50,130 You could take this information and we might be working together next week. 55 00:03:50,570 --> 00:03:52,590 All good. Okay, 56 00:03:52,850 --> 00:03:55,990 we're going to move actually two slides ahead here. 57 00:03:56,350 --> 00:04:01,950 How do you like me now? So we've 58 00:04:01,951 --> 00:04:04,670 all seen the endless hacks in the zeitgeist, 59 00:04:04,750 --> 00:04:07,230 okay? Pomodoro timers, bullet journals, 60 00:04:07,830 --> 00:04:10,830 bio hacks, intermittent fasting, color coding, 61 00:04:11,290 --> 00:04:13,530 definitely useful sometimes. 62 00:04:14,510 --> 00:04:19,950 But they're touted as the and all be all so that we might overcompensate 63 00:04:19,951 --> 00:04:22,590 for our neurodivergence. 64 00:04:23,270 --> 00:04:27,770 They reinforce the story that ADHD is a problem to fix, 65 00:04:28,110 --> 00:04:33,110 that you are broken. A psychological model based 66 00:04:33,111 --> 00:04:35,330 historically on deficiency. 67 00:04:36,030 --> 00:04:38,250 And thus we must fill the gap. 68 00:04:41,030 --> 00:04:45,270 The perclivity toward productivity over everything, 69 00:04:46,590 --> 00:04:51,110 society's perspective that medical is the only way to 70 00:04:51,111 --> 00:04:54,230 work with neurodivergence by medical, 71 00:04:54,510 --> 00:04:57,870 I mean medication. These narratives are, 72 00:04:58,130 --> 00:05:02,310 in my opinion, not it. Okay, I am of the belief that we can 73 00:05:02,311 --> 00:05:06,030 through acceptance and also accommodation, 74 00:05:06,890 --> 00:05:09,730 adventure with ADHD. You know, 75 00:05:09,950 --> 00:05:13,490 big shocker there. So, 76 00:05:13,590 --> 00:05:17,330 a few things, just out of the box, 77 00:05:17,331 --> 00:05:20,770 so we're all on the same page. ADHD is the abbreviated form of attention 78 00:05:20,771 --> 00:05:25,670 deficit hyperactive disorder. It encompasses what was ADD. 79 00:05:25,850 --> 00:05:29,190 There is no longer ADD and ADHD, they are one of the same. 80 00:05:29,990 --> 00:05:34,990 It's a hella-common disorder affecting focus 81 00:05:34,991 --> 00:05:37,310 impulse control, emotional response, 82 00:05:37,670 --> 00:05:39,990 executive functioning, organization planning, 83 00:05:39,991 --> 00:05:45,110 those kinds of things. It's recently thought to be a solely 84 00:05:45,111 --> 00:05:47,990 male, biological male disorder, 85 00:05:48,250 --> 00:05:51,830 excuse me. A lot of slides here. 86 00:05:52,890 --> 00:05:55,410 So why the hell is that big? Okay, here are a few of the 87 00:05:55,411 --> 00:05:58,730 major reasons as to why that is. One, 88 00:05:59,130 --> 00:06:04,250 very clear, white male bias in scientific research period. 89 00:06:04,870 --> 00:06:09,470 For example, women's tampons and pads have only started 90 00:06:09,471 --> 00:06:12,890 getting tested with menstrual blood since COVID. 91 00:06:13,950 --> 00:06:17,830 tampons have been around in some sense since the 1930s. 92 00:06:18,910 --> 00:06:23,430 Additionally, there's been a significant can uptake an ADHD research overall 93 00:06:23,431 --> 00:06:27,490 since COVID. Hence ADHD has been put on the map in a really big 94 00:06:27,491 --> 00:06:31,770 mainstream way. Secondly, 95 00:06:31,771 --> 00:06:36,790 societal norms have shown the acceptance around boys ADHD expression 96 00:06:36,791 --> 00:06:39,130 as hyperactive, 97 00:06:39,670 --> 00:06:42,410 bouncing off the walls, risky behavior, 98 00:06:42,910 --> 00:06:46,430 whereas girls have tended to express in a more internalized way, 99 00:06:46,830 --> 00:06:49,130 having low motivation decision, 100 00:06:49,850 --> 00:06:52,570 dissociating, fidgeting, 101 00:06:52,590 --> 00:06:57,530 mentally disorganized. Thus, girls are and have been unseen 102 00:06:57,531 --> 00:07:00,470 unheard, disregarded, especially medical spaces. 103 00:07:01,650 --> 00:07:06,250 Thirdly, girls are often misdiagnosed in and around purity when 104 00:07:06,251 --> 00:07:11,450 symptoms begin to become more overt with 105 00:07:11,451 --> 00:07:16,030 anxiety, depression, some other mood disorder that has been acting as a 106 00:07:16,031 --> 00:07:18,630 mask for ADHD by that point. 107 00:07:19,690 --> 00:07:24,330 It's often at this juncture girls are placed on birth control as 108 00:07:24,331 --> 00:07:29,070 a panacea for all their newly presented woes. 109 00:07:29,170 --> 00:07:34,350 Okay, nods to yourself if any of that feels relevant 110 00:07:34,351 --> 00:07:37,910 to you certainly for me will get into why I'm just a bit. 111 00:07:38,750 --> 00:07:43,410 So there's nobody in here But 112 00:07:43,411 --> 00:07:46,610 you and I so let me bring up this pole and I want you 113 00:07:46,611 --> 00:07:48,790 to take a moment. We're not going to spend too much time here, 114 00:07:48,791 --> 00:07:53,530 but Take a look at this pole as it pops up 115 00:07:54,210 --> 00:07:59,030 Yay, that's it Does not pop up 116 00:07:59,031 --> 00:08:04,330 in this recording so we won't use it so if you can see these 117 00:08:05,070 --> 00:08:09,850 I want you to just take a personal stock of of how many 118 00:08:09,851 --> 00:08:14,430 of these actually ring true for you in your world right now. 119 00:08:15,170 --> 00:08:18,530 They look like OCD, disembodiment, 120 00:08:18,650 --> 00:08:21,210 or not feeling like you're in your body. Insulin, 121 00:08:21,430 --> 00:08:23,450 dysregulation, prediabetes, diabetes, 122 00:08:25,890 --> 00:08:28,450 scleroderma, rheumatoid arthritis, lupus, 123 00:08:29,570 --> 00:08:32,270 other addictions, rejection sensitivity. 124 00:08:32,970 --> 00:08:36,570 If you can read these, take a stock of how many of these you 125 00:08:36,571 --> 00:08:41,890 deal with. feel free to pause me. So 126 00:08:41,891 --> 00:08:45,090 the two long different re-version of some of this is, 127 00:08:45,750 --> 00:08:50,610 with scientific study on biological females happening now 128 00:08:50,611 --> 00:08:53,550 more than ever, but still very nascent, 129 00:08:53,990 --> 00:08:58,530 it is a bit chickener the egg, which comes first when it comes to 130 00:08:58,531 --> 00:09:03,610 the connection between neurodivergence and sky high rates of chronic fight 131 00:09:03,611 --> 00:09:08,330 flight and fawn. This matters because 132 00:09:08,331 --> 00:09:13,350 those high rates of constant cortisol release for decades can 133 00:09:13,351 --> 00:09:17,570 present in our bodies as hormonal issues like PCOS, 134 00:09:18,050 --> 00:09:21,670 like adrenal fatigue, like abrupt autoimmune development, 135 00:09:22,090 --> 00:09:27,620 like early bone degeneration, early onset of pre-diabetes 136 00:09:27,621 --> 00:09:32,140 for example. These are right here even just a 137 00:09:32,141 --> 00:09:37,220 few of the lesser known or least studied comorbidities of neurodivergence 138 00:09:37,221 --> 00:09:40,560 particularly in the biologically female body. 139 00:09:41,640 --> 00:09:45,600 So we do get to connect the dots ourselves, 140 00:09:46,040 --> 00:09:50,180 or at least in this moment of time here in November of 2025. 141 00:09:51,440 --> 00:09:56,980 We don't spend too much time right here but 142 00:09:56,981 --> 00:10:02,120 know that this is what's starting to come out into the world as 143 00:10:02,121 --> 00:10:04,440 there's more funding for women's science and so on. 144 00:10:04,860 --> 00:10:09,540 Okay, next up here. How 145 00:10:09,541 --> 00:10:13,540 many of these daily life hurdles do you experience? 146 00:10:14,220 --> 00:10:16,660 Take stock of that. Feel free to pause, 147 00:10:17,200 --> 00:10:20,840 widen the screen or what have you. These include things like dissociating, 148 00:10:21,180 --> 00:10:25,480 people pleasing or phoning, demand or conflict avoidance, 149 00:10:25,640 --> 00:10:27,820 procrastination, time blindness, 150 00:10:28,500 --> 00:10:30,540 okay. So take stock of how many of those. 151 00:10:31,040 --> 00:10:34,900 There are 12 totals you could do a number out of 12 and then 152 00:10:34,901 --> 00:10:37,880 determine how long you've been experiencing these. 153 00:10:39,340 --> 00:10:40,840 Again, feel free to pause me. 154 00:10:45,480 --> 00:10:49,900 So this is a life pie. And we're doing is talking about the cost. 155 00:10:51,640 --> 00:10:57,240 Take a moment to consider what areas of your life have been affected by 156 00:10:57,241 --> 00:11:01,280 those things that we just went over and rate it out of six. 157 00:11:01,600 --> 00:11:04,000 So for example, if, let's see, 158 00:11:04,800 --> 00:11:10,560 spirituality and health and well-being are the 159 00:11:10,561 --> 00:11:15,260 most affected for you because of ADHD 160 00:11:15,261 --> 00:11:18,620 and you might put 2 out of 6. 161 00:11:21,780 --> 00:11:26,900 The question really is how many slices of your life is ADHD costing 162 00:11:26,901 --> 00:11:31,340 you currently? take a moment with that again, 163 00:11:31,480 --> 00:11:34,360 feeling free to pause me. Okay. 164 00:11:37,040 --> 00:11:40,740 So we'll move from there into this different territory. 165 00:11:41,340 --> 00:11:44,540 My philosophy is ADHD can be a companion, 166 00:11:44,541 --> 00:11:47,780 not an enemy, hence adventuring with ADHD. 167 00:11:48,460 --> 00:11:52,380 When we stop trying to beat it and instead walk with it, 168 00:11:52,600 --> 00:11:55,220 we can find rhythms that support us. 169 00:11:55,720 --> 00:11:58,680 These shifts bolster resilience. 170 00:11:59,220 --> 00:12:03,320 It's why I call myself a resilience coach. If you're familiar with the cognitive 171 00:12:03,321 --> 00:12:05,900 behavioral model or CDT in therapy, 172 00:12:06,280 --> 00:12:08,740 you might know what I'm talking about, little reframe here, 173 00:12:08,840 --> 00:12:11,960 little reframe there. It's more about thinking, 174 00:12:12,460 --> 00:12:16,400 where can I partner with this instead of punishing myself? 175 00:12:17,420 --> 00:12:21,580 Where can I release control and find rhythm in this day? 176 00:12:22,380 --> 00:12:25,720 In this day that is It's not going according to my routine or my 177 00:12:25,721 --> 00:12:28,420 plan. I fell off my routine today. 178 00:12:28,620 --> 00:12:33,680 So where can I pull in a ritual to reroute 179 00:12:33,681 --> 00:12:38,480 the tracks of this day? I'm telling you it's more than possible. 180 00:12:38,481 --> 00:12:40,920 It is within reach, okay? 181 00:12:41,000 --> 00:12:43,920 So we'll get into it. These ideas, 182 00:12:44,280 --> 00:12:47,300 partnership over punishment, rhythm over rigidity, 183 00:12:47,660 --> 00:12:52,540 ritual over routine. You're just some of the semantics 184 00:12:52,541 --> 00:12:57,300 that I think have steeped us in a model of working with 185 00:12:57,301 --> 00:13:01,060 ADHD that doesn't necessarily work for everybody, 186 00:13:01,520 --> 00:13:05,420 okay? So we'll move on here. 187 00:13:06,080 --> 00:13:08,120 We're talking stress. Yay. 188 00:13:09,960 --> 00:13:14,460 Research has shown that adults with ADHD often have higher baseline cortisol. 189 00:13:15,720 --> 00:13:20,300 That's the body's stress hormone. It means our bodies aren't starting the day at 190 00:13:20,301 --> 00:13:24,960 zero as though it has been reset overnight they're starting at an 191 00:13:24,961 --> 00:13:28,600 8 out of 10. So imagine waking up, 192 00:13:28,840 --> 00:13:31,580 already being halfway into fight or flight mode. 193 00:13:32,680 --> 00:13:37,420 My own morning cortisol levels found with urine tests was highest at 194 00:13:37,421 --> 00:13:39,720 first rising. Not that unusual, 195 00:13:40,620 --> 00:13:44,980 right? Here's what happens when your nervous system is in survival mode, 196 00:13:45,360 --> 00:13:48,280 executive functions like planning, 197 00:13:48,620 --> 00:13:51,620 prioritizing, remembering why you walked into a room. 198 00:13:51,900 --> 00:13:55,520 They go offline. I'm sure some of you feel me. 199 00:13:55,620 --> 00:14:01,460 It's like trying to update your iPhone while the battery is at 2% and 200 00:14:01,461 --> 00:14:03,580 unplugged. I froze there. 201 00:14:04,640 --> 00:14:07,100 Yikes. So, 202 00:14:07,220 --> 00:14:11,280 for example, you ever sit down to pay bills and suddenly your heart's racing, 203 00:14:11,620 --> 00:14:16,320 your brain freezes, and you're like, why can't I just do this? 204 00:14:17,540 --> 00:14:20,500 Not laziness, it is cortisol hijacking, 205 00:14:20,820 --> 00:14:23,960 your prefrontal cortex. Yay! 206 00:14:25,220 --> 00:14:27,300 Okay, on to the next. 207 00:14:29,080 --> 00:14:31,920 ADHD is rarely in its own company as we just saw. 208 00:14:32,760 --> 00:14:37,400 It's like This unexpected party guest who 209 00:14:37,401 --> 00:14:39,780 also brings friends, anxiety, depression, 210 00:14:40,000 --> 00:14:42,520 PCOS, IBS, thyroid, and balances, 211 00:14:42,800 --> 00:14:47,420 autoimmune issues, these tend to show up in really high numbers together. 212 00:14:49,180 --> 00:14:52,260 You could think of it as a web, tugging one strand, 213 00:14:52,261 --> 00:14:54,320 and the whole thing vibrates. 214 00:14:55,420 --> 00:14:58,000 Of course, our bodies are made of interconnected systems. 215 00:14:58,620 --> 00:15:01,420 Can't be got surprising. If your sleep is disrupted, 216 00:15:01,720 --> 00:15:05,100 your cortisol spikes. a spike triggers anxiety. 217 00:15:06,140 --> 00:15:09,920 Mast, cells, and immune cells overreact. 218 00:15:11,080 --> 00:15:15,700 Anxiety makes focusing harder, which works in sleep and round and 219 00:15:15,701 --> 00:15:18,600 round we go. So a lived example, 220 00:15:18,740 --> 00:15:21,320 for example. Dead, not me, not a lived example, 221 00:15:21,360 --> 00:15:26,140 for example. There I go. Someone with ADHD might push themselves 222 00:15:26,141 --> 00:15:28,460 to stay up late, finishing work. 223 00:15:28,980 --> 00:15:33,660 They've procrastinated. lack of sleep fuels cortisol the fight or 224 00:15:33,661 --> 00:15:38,400 flight stress response cortisol fuels digestive flare-ups and 225 00:15:38,401 --> 00:15:43,980 inflammation within the body the digestive issues caused brain fog and 226 00:15:43,981 --> 00:15:48,960 even significantly affect reproductive hormones like in myself suddenly 227 00:15:48,961 --> 00:15:53,600 you're being told you're unmotivated at work people are checking 228 00:15:53,601 --> 00:15:58,420 in you might be struggling to conceive when all 229 00:15:58,421 --> 00:16:01,380 of it is a body wide feedback loop. 230 00:16:02,380 --> 00:16:06,500 That example was me. So we'll move in a female hormones. 231 00:16:09,920 --> 00:16:14,380 ADHD symptoms are profoundly influenced by hormones. 232 00:16:15,220 --> 00:16:18,140 And yet this is one of the most under researched areas. 233 00:16:18,920 --> 00:16:23,900 Let me not go down on that on that pulpit. Estrogen boosts 234 00:16:23,901 --> 00:16:28,740 dopamine, green, which is the neurotransmitter ADHD brains created. 235 00:16:30,340 --> 00:16:33,500 So during high estrogen phases of the menstrual cycle, 236 00:16:33,520 --> 00:16:37,740 many women report feeling more focused, more able to start and finish tasks, 237 00:16:38,280 --> 00:16:40,420 ready to go, ready to work out, etc. 238 00:16:41,780 --> 00:16:45,380 But when progesterone rises in the luteal phase, 239 00:16:45,700 --> 00:16:49,780 the two weeks ish prior to your menstrual cycle starting, 240 00:16:50,080 --> 00:16:52,120 estrogen, false. 241 00:16:52,480 --> 00:16:56,520 It falls off a steep cliff. What else dips dopamine? 242 00:16:57,580 --> 00:17:02,400 This is when ADHD symptoms amplify rain 243 00:17:02,401 --> 00:17:04,840 fog, irritability, rejection sensitivity, 244 00:17:04,841 --> 00:17:07,100 and so on. 245 00:17:07,140 --> 00:17:11,920 A recent study published in the NPJ Women's 246 00:17:11,921 --> 00:17:14,000 Health, which I can, 247 00:17:14,760 --> 00:17:16,820 that link will be shared, you'll get the email afterwards, 248 00:17:17,220 --> 00:17:22,040 reveal that hormonal fluctuations particularly in estrogen and progesterone 249 00:17:22,041 --> 00:17:26,800 levels significantly modulated brain network dynamics. 250 00:17:27,760 --> 00:17:30,700 A different study by the University College London, 251 00:17:30,701 --> 00:17:34,760 which has begun to reveal that when it comes to activities, 252 00:17:35,140 --> 00:17:39,660 movement, sports, menstruating women in their gluteal phases may be 253 00:17:39,661 --> 00:17:44,480 more susceptible to injury. Maybe you notice that one week your 254 00:17:44,481 --> 00:17:47,600 color coding your pantry like a Pinterest queen and the next week you're starting 255 00:17:47,601 --> 00:17:51,620 and staring at the same pile of laundry for three days straight. 256 00:17:52,940 --> 00:17:57,540 It's not inconsistency, hormones are playing DJ with the dopamine, 257 00:17:58,260 --> 00:18:01,720 okay, and for those who PCOS and Dometriosis and Dino Myosis, 258 00:18:01,780 --> 00:18:03,840 the plot thickens, literally. 259 00:18:05,140 --> 00:18:08,820 PCOS and ADHD share links with insulin resistance. 260 00:18:08,821 --> 00:18:13,020 So now the body is juggling blood sugar instability, 261 00:18:13,700 --> 00:18:18,560 mood swings, and ADHD's natural rollercoaster telling 262 00:18:18,561 --> 00:18:22,640 you it's not you it is our chemistry. 263 00:18:23,200 --> 00:18:28,440 We get to detach our identity with 264 00:18:28,441 --> 00:18:32,960 this deficient model that is the 265 00:18:32,961 --> 00:18:38,260 title of ADHD and neurodivergence in the public view. 266 00:18:38,261 --> 00:18:41,080 okay? So why the heck does this matter? 267 00:18:41,940 --> 00:18:45,520 It's not just about science. It's about identity as I just mentioned and lived 268 00:18:45,521 --> 00:18:50,560 experience because hormone shift symptoms and biological 269 00:18:50,561 --> 00:18:55,480 women tend to mass so well diagnoses often come decades 270 00:18:55,481 --> 00:19:00,100 late which means people go through school 271 00:19:00,101 --> 00:19:04,920 jobs parenting with the weight of being told 272 00:19:04,921 --> 00:19:07,440 and they're lazy, scattered, unreliable, 273 00:19:08,060 --> 00:19:11,160 behind. It's not true. 274 00:19:12,420 --> 00:19:17,100 Often it's not true. Imagine a girl who daydreams 275 00:19:17,101 --> 00:19:20,920 in class but gets great grades. Teachers don't flag it. 276 00:19:21,580 --> 00:19:24,760 Fast forward 20 years, she's burning out in her career. 277 00:19:25,780 --> 00:19:28,760 Dealing with anxiety and health issues she can't quite put a finger on. 278 00:19:29,480 --> 00:19:32,420 Yet still being told, you're so great under pressure. 279 00:19:32,421 --> 00:19:34,820 sure. I think you just need better time management. 280 00:19:37,080 --> 00:19:41,760 It's not a strategy problem. There's no amount of biohacking and optimizing your 281 00:19:41,761 --> 00:19:47,240 ADHD that's going to fill in the decades-long missed diagnoses 282 00:19:47,940 --> 00:19:51,680 and lack of accommodation. And let's be real. 283 00:19:52,380 --> 00:19:55,760 Women are often dismissed in medical spaces. You might go to a doctor saying, 284 00:19:55,840 --> 00:19:59,480 I can't focus. I'm exhausted. My cycles are painful and get told is just 285 00:19:59,481 --> 00:20:03,640 stress, or black women have a naturally higher pain tolerance. 286 00:20:04,260 --> 00:20:08,500 I'm sure it's not that bad for you. I mean, 287 00:20:08,760 --> 00:20:11,900 if you've been under a rock, 288 00:20:12,200 --> 00:20:15,200 you may not have heard that in medical schools, 289 00:20:15,201 --> 00:20:19,580 it was called whiny woman syndrome, when women were hitting paramedics. 290 00:20:20,520 --> 00:20:23,040 For example, so this dismissal, 291 00:20:23,041 --> 00:20:27,860 So this systemic dismissal reinforces shame 292 00:20:27,861 --> 00:20:30,340 and self-doubt and mistrust. 293 00:20:30,640 --> 00:20:34,540 That's almost part of this like social program we've been in. 294 00:20:36,070 --> 00:20:43,380 So some of this might be new, hopefully you 295 00:20:43,381 --> 00:20:47,900 are able to see that it's not all you and who you are. 296 00:20:51,000 --> 00:20:55,380 So, too long didn't read, I would safely assume that if you're calling in 297 00:20:55,381 --> 00:21:00,260 from the Western hemisphere, you have lived within a capitalistic and patriarchal system, 298 00:21:00,900 --> 00:21:04,100 where in your body is inflamed. 299 00:21:04,540 --> 00:21:08,340 I'm sorry to say. I've hinted at it in the discussion around comorbidities, 300 00:21:08,760 --> 00:21:13,380 but I would be remiss to skip this portion for the 301 00:21:13,381 --> 00:21:15,480 somatic technique I'll share soon. 302 00:21:15,481 --> 00:21:17,680 curriculum. Currently, 303 00:21:18,000 --> 00:21:22,740 science is suggesting that inflammation plays a pivotal role 304 00:21:22,741 --> 00:21:25,620 in the pathogenesis of ADHD. 305 00:21:26,020 --> 00:21:28,860 Pathogenesis, the genetic onset, the turn on, 306 00:21:29,800 --> 00:21:34,520 play repeat. Currently science is suggesting that inflammation plays 307 00:21:34,521 --> 00:21:37,740 a pivotal role in turning on ADHD. 308 00:21:44,000 --> 00:21:48,640 And again, I 309 00:21:48,641 --> 00:21:51,260 mean, there's still a conversation around, 310 00:21:51,261 --> 00:21:54,180 oh, late onset ADHD, 311 00:21:54,680 --> 00:21:57,440 that's not true. Late diagnosed, 312 00:21:57,740 --> 00:22:02,980 yes, you've had ADHD the whole time, or whichever neurodivergent slice 313 00:22:02,981 --> 00:22:08,200 you've got. So studies are proving the 314 00:22:08,201 --> 00:22:11,660 high correlation between ADHD and inflammatory disorders. 315 00:22:12,040 --> 00:22:16,980 Those are all the ones we've been talking about. So how breaking is 316 00:22:16,981 --> 00:22:20,580 it of Ellen really, that women from all walks of life, 317 00:22:20,760 --> 00:22:25,380 any socio-economic class, are all finding out 318 00:22:25,381 --> 00:22:27,600 that the way that we have been told to live, 319 00:22:27,960 --> 00:22:30,860 live, do more, be more, have more produce, 320 00:22:31,260 --> 00:22:33,660 persevere, push, don't procrastinate, do it all, 321 00:22:34,020 --> 00:22:39,380 let everybody else go first, have actually been de-easing 322 00:22:39,381 --> 00:22:43,920 our bodies from the start. In my 323 00:22:43,921 --> 00:22:47,840 opinion, being connected to your body is paramount, 324 00:22:47,980 --> 00:22:50,380 coming before all the tools, 325 00:22:50,720 --> 00:22:54,000 tips, tricks, and biohacks to how perform your ADHD. 326 00:22:55,180 --> 00:22:57,240 I say and I will always say, let's partner with it. 327 00:22:58,320 --> 00:23:01,840 So what does that look like? How do we move forward? 328 00:23:02,880 --> 00:23:05,020 Not by optimizing ourselves into oblivion. 329 00:23:05,040 --> 00:23:10,160 I hope you've realized. I'll tell you that. Okay, it's the shift from punishment 330 00:23:10,161 --> 00:23:14,780 to partnership. Embodiment means listening to your body. 331 00:23:15,240 --> 00:23:19,900 So for example, instead of forcing yourself to sit through four hours of 332 00:23:19,901 --> 00:23:22,700 work, you might notice your body, 333 00:23:22,760 --> 00:23:25,300 but it says, I need a five minute walk to reset. 334 00:23:25,840 --> 00:23:27,920 I need to get up. I need a new tea. 335 00:23:30,640 --> 00:23:34,900 That walk or tea ritual is not a distraction. 336 00:23:34,901 --> 00:23:37,440 it is regulation. 337 00:23:38,280 --> 00:23:42,580 And we need that. The body usually knows what it needs. 338 00:23:43,480 --> 00:23:46,840 We just get to practice listening with more intent, 339 00:23:47,360 --> 00:23:52,560 which we have been societally 340 00:23:52,561 --> 00:23:57,260 programmed out of. Thinking 341 00:23:57,261 --> 00:23:59,380 in school, you really got to go the bathroom. 342 00:23:59,460 --> 00:24:02,160 You have to go the bathroom and your teacher says, hold it. even that 343 00:24:02,161 --> 00:24:06,720 small experience that many of us have probably been through is 344 00:24:06,721 --> 00:24:10,460 starting to tell us don't listen to when the body's got to go. 345 00:24:11,320 --> 00:24:14,880 And so when we're adults it's not that much of a surprise that we 346 00:24:14,881 --> 00:24:17,240 skip meals, skip going to the bathroom, 347 00:24:18,280 --> 00:24:21,160 get chronic UTIs, these things happen, 348 00:24:21,620 --> 00:24:26,940 particularly with neurodivergent people. So curiosity means 349 00:24:26,941 --> 00:24:31,120 treating your brain like a robust experiment, 350 00:24:31,540 --> 00:24:36,080 not a failure. So maybe it's what happens 351 00:24:36,081 --> 00:24:40,260 if I try working with music versus why can't I work like everybody else? 352 00:24:41,160 --> 00:24:45,480 What can I bring in to set me up for success so that I 353 00:24:45,481 --> 00:24:49,520 can, if you've got the gift of hyperfocus even so I can get myself 354 00:24:49,521 --> 00:24:53,540 there. And then permission over perfection, 355 00:24:53,920 --> 00:24:58,920 giving yourself permission to order takeout instead of cooking when you're depleted. 356 00:24:59,520 --> 00:25:03,040 Okay. There's limits for everything if it's happening every day. 357 00:25:03,260 --> 00:25:06,480 That's probably not the best, but I'm simply saying within a reason, 358 00:25:06,840 --> 00:25:10,640 giving yourself permission to do sea level work. 359 00:25:11,040 --> 00:25:15,780 That still gets the job done instead of striving for an A++ at 360 00:25:15,781 --> 00:25:18,540 the cost of your health. The question becomes, 361 00:25:18,940 --> 00:25:20,900 what is enough? 362 00:25:25,320 --> 00:25:29,360 The next question becomes, what do you want? 363 00:25:31,300 --> 00:25:35,180 So I'm going to invite you right now in this moment to listen and 364 00:25:35,181 --> 00:25:39,220 then maybe take a pause. Sit back in your chair or if you're standing, 365 00:25:39,480 --> 00:25:41,640 feel really flat on your two, 366 00:25:41,920 --> 00:25:46,500 maybe two feet. Rolling your 367 00:25:46,501 --> 00:25:51,160 shoulders back, taking a breath from the belly, 368 00:25:51,400 --> 00:25:54,360 protruding it out, giving your neck a little side to side, 369 00:25:54,780 --> 00:25:59,360 maybe giving your eyes a luxuriously long blink or keeping them 370 00:25:59,361 --> 00:26:03,740 closed. As you envision, what do you want? 371 00:26:05,140 --> 00:26:07,220 How do you want to feel day to day? 372 00:26:07,680 --> 00:26:11,100 And if that's too much, how do you want to feel generally? 373 00:26:11,101 --> 00:26:13,140 Who do you want to be? 374 00:26:13,460 --> 00:26:16,540 I want to be confident, exuberant, 375 00:26:16,660 --> 00:26:20,600 vocal Vicki, not nervous, 376 00:26:21,300 --> 00:26:25,280 inadequate, uncertain, shy Vicki. 377 00:26:26,480 --> 00:26:29,020 And to what end? 378 00:26:29,480 --> 00:26:34,340 What do you want to have in this life that encompasses the 379 00:26:34,341 --> 00:26:39,360 exuberant, confident Vicki with feelings of ease 380 00:26:39,361 --> 00:26:44,400 and receptivity and 381 00:26:44,401 --> 00:26:49,460 acceptance of 382 00:26:49,461 --> 00:26:54,240 herself. Feel free to pause and kind of maybe brain 383 00:26:54,241 --> 00:26:56,520 dump on that or mind map on that draw, 384 00:26:56,680 --> 00:26:59,560 draw a photo of what that might look like in action. 385 00:27:00,320 --> 00:27:05,160 We'll move forward. So there is some new research, 386 00:27:05,580 --> 00:27:10,240 interesting. This This is also very real and cannot be understated. 387 00:27:10,860 --> 00:27:15,580 There's a molecule made by the ex chromosome called SIST, 388 00:27:16,160 --> 00:27:18,760 X-I-S-T, let me see, where I have it. 389 00:27:19,700 --> 00:27:22,120 This is not as easy as it looks, SIST. 390 00:27:23,700 --> 00:27:28,580 In every single biological female, which can generate 391 00:27:28,581 --> 00:27:31,580 antibodies against a woman's own tissues? 392 00:27:33,380 --> 00:27:37,200 In the US, for example, we have a range of 20 to 50 million 393 00:27:37,201 --> 00:27:40,520 people suffering from from some kind of autoimmune disease. 394 00:27:41,940 --> 00:27:44,280 Four out of five of those known cases are women. 395 00:27:44,860 --> 00:27:49,520 Four out of five. Some of those are rheumatoid arthritis, 396 00:27:50,360 --> 00:27:52,780 MS, scleroderma, fibromyalgia, 397 00:27:53,140 --> 00:27:57,840 lupus, you know them. Systemic lupus and rheumatoid arthritis 398 00:27:57,841 --> 00:28:03,080 are among the autoimmune disorders reported with greater frequency in 399 00:28:03,081 --> 00:28:05,700 the first degree relatives of neurodivergent women. 400 00:28:08,480 --> 00:28:10,940 Mom, if you're a mom, your kids. 401 00:28:12,660 --> 00:28:17,320 In general, there's also an increased prevalence of autoimmune conditions among the 402 00:28:17,321 --> 00:28:21,560 mothers of neurodivered joint. So if your mom, 403 00:28:21,680 --> 00:28:26,240 if your moms haven't started getting, adding various 404 00:28:26,241 --> 00:28:28,460 wellness checks to their annual checkups, 405 00:28:28,700 --> 00:28:33,540 that would be a suggestion. What's finally getting noticed 406 00:28:33,541 --> 00:28:35,900 thanks to the controversial Dr. 407 00:28:36,060 --> 00:28:39,960 Gabor Mate, which take him as you will, 408 00:28:40,420 --> 00:28:45,280 he is an internationally renowned trauma and stress physician and 409 00:28:45,281 --> 00:28:48,400 he's noted that the repression of emotion, 410 00:28:48,401 --> 00:28:50,580 particularly anger, 411 00:28:51,360 --> 00:28:56,800 manifests as autoimmune disease or 412 00:28:56,801 --> 00:28:59,220 manifest in the body in some way. 413 00:29:01,380 --> 00:29:03,760 If you wanna know more about that, 414 00:29:03,920 --> 00:29:07,760 his book, When the Body Says No, shares much more about that. 415 00:29:10,540 --> 00:29:15,120 If you're a woman of color, where the cultural norm of emotional repression 416 00:29:15,121 --> 00:29:17,700 was a tenant of your upbringing, most likely, 417 00:29:18,240 --> 00:29:20,260 then self-silencing can be lethal. 418 00:29:21,100 --> 00:29:26,200 We have women like Trisha Hersey to thank for bringing rest as 419 00:29:26,201 --> 00:29:29,900 a revolutionary act to the fore. Her book I also have listed here. 420 00:29:30,060 --> 00:29:33,160 It's Rest His Resistance, my Trisha Hersey. 421 00:29:33,740 --> 00:29:35,840 We've also got my grandmother's hands. 422 00:29:36,700 --> 00:29:41,940 We've also got what my bones now really excellent reads for 423 00:29:41,941 --> 00:29:44,260 connecting some embodiment dots. 424 00:29:45,420 --> 00:29:48,960 And I'm sharing this to make the point as clear as day I hope 425 00:29:48,961 --> 00:29:53,560 that healing all caps even in ways 426 00:29:53,561 --> 00:29:58,180 you had not imagined can not only be possible for 427 00:29:58,181 --> 00:30:00,380 you through somatic experiencing mindfulness, 428 00:30:00,800 --> 00:30:05,420 vocalizing and taking up space but to also start to recognize that it 429 00:30:05,421 --> 00:30:10,980 all is an ADHD. We are systemically 430 00:30:10,981 --> 00:30:15,620 linked on the inside and therefore significantly nuanced 431 00:30:15,621 --> 00:30:17,920 by our beliefs, 432 00:30:18,260 --> 00:30:20,700 our social programming, the cultures we grew up in, 433 00:30:20,860 --> 00:30:24,020 the households we grew up in, the belief systems we hold, 434 00:30:24,120 --> 00:30:26,680 the stories we tell ourselves, the words we choose to use, 435 00:30:27,140 --> 00:30:31,880 and also maybe neurodivergence. That's a lot of 436 00:30:31,881 --> 00:30:34,680 the additions that I go into and work with my clients. 437 00:30:36,620 --> 00:30:41,100 So some things to try, nervous system regulation, 438 00:30:41,101 --> 00:30:43,280 breath work, 439 00:30:43,440 --> 00:30:46,180 my preferred modality, restorative yoga, 440 00:30:47,000 --> 00:30:49,520 acupuncture or acupressure, maybe an acupressure mat. 441 00:30:51,420 --> 00:30:56,700 Cycle sinking, particularly for biological women with hormone 442 00:30:56,701 --> 00:31:01,300 cycles, or you can use the lunar cycles if you are peri or 443 00:31:01,301 --> 00:31:06,540 menopausal. You don't lose cyclical hormonal activity when 444 00:31:06,541 --> 00:31:09,280 you no longer menstruate. 445 00:31:09,360 --> 00:31:13,080 Also supportive accommodations like tangible timers, 446 00:31:13,100 --> 00:31:15,780 let me see. Mine's far away. 447 00:31:16,240 --> 00:31:19,960 Tangible timers or you could color code. 448 00:31:20,020 --> 00:31:23,060 Of course, my calendar is color coded, body doubling, 449 00:31:23,940 --> 00:31:26,480 using a walking pad for your meetings, 450 00:31:27,260 --> 00:31:31,900 choosing not to be on video, having a standing desk to shift the 451 00:31:31,901 --> 00:31:34,760 energy, nature, of course, 452 00:31:34,980 --> 00:31:39,600 rest, whoa, could you read a chapter of fiction 453 00:31:39,601 --> 00:31:42,680 in the middle of the day? Would you allow yourself to, 454 00:31:43,180 --> 00:31:46,320 making time for play, making time for naps, 455 00:31:46,660 --> 00:31:50,220 making time for coloring books, and get the coloring books that are big and 456 00:31:50,221 --> 00:31:54,980 bold, not the ones that are like 5,000 457 00:31:54,981 --> 00:32:00,680 piece puzzles. You can get like big wonderfully big 458 00:32:00,681 --> 00:32:03,320 colored books. These aren't hacks, 459 00:32:03,440 --> 00:32:06,200 okay? You could view them as that. I look at them as rhythms. 460 00:32:07,760 --> 00:32:10,820 Nervous system regulation is foundational, period-period period. 461 00:32:11,940 --> 00:32:16,880 Breathwork, yoga, Vegas nerve practices can literally shift the body from 462 00:32:16,881 --> 00:32:19,980 Fight or flight to rest and digest in moments, 463 00:32:20,300 --> 00:32:24,940 a clutch signifier for yourself to 464 00:32:24,941 --> 00:32:27,300 notice is if and when you start to yon, 465 00:32:27,860 --> 00:32:31,400 when you begin doing some of this work, that's a signal that your body 466 00:32:31,401 --> 00:32:35,280 is in rest and digest. That's just one. So for example, 467 00:32:35,560 --> 00:32:40,260 box breathing before a meeting can help to regulate cortisol spikes in 468 00:32:40,261 --> 00:32:42,860 the moment, maybe before an interview. 469 00:32:43,840 --> 00:32:46,320 I mean, Okay, this is how Navy SEALs do it, 470 00:32:46,440 --> 00:32:51,220 okay, if they could do it, you can too. Cycle syncing means leaning into 471 00:32:51,221 --> 00:32:55,780 hormonal rhythms. If you know that Lutil Week for you is kind 472 00:32:55,781 --> 00:32:59,680 of foggy, maybe schedule lighter admin tasks. 473 00:33:01,000 --> 00:33:04,480 Save heavier creative work for the follicular ovulation weeks. 474 00:33:05,560 --> 00:33:10,240 People certainly are interested 475 00:33:10,241 --> 00:33:13,140 in sinking their cycle with food, 476 00:33:13,380 --> 00:33:15,880 with exercise, why not with work? Why not with brain work? 477 00:33:17,400 --> 00:33:21,520 Some gentle supports can look like joining a body doubling session. 478 00:33:21,920 --> 00:33:27,000 I facilitate lots of body doubling sessions where simply working on 479 00:33:27,001 --> 00:33:31,640 a video conferencing platform with others can help to anchor 480 00:33:31,641 --> 00:33:34,060 your focus for long years of time. 481 00:33:34,340 --> 00:33:37,260 Not too long now because we need to regulate and reset. 482 00:33:38,240 --> 00:33:40,620 Don't underestimate nature, rest in play, really. 483 00:33:41,140 --> 00:33:45,420 A walk outside can do a ten minute walk outside after a meal can 484 00:33:45,421 --> 00:33:50,000 do more for ADHD regulation and insulin resistance than an hour 485 00:33:50,001 --> 00:33:52,440 of self-shaming at your desk. 486 00:33:54,020 --> 00:33:58,580 I invite you to see ADHD not as a project 487 00:33:58,581 --> 00:34:01,580 to optimize but as an adventure to explore, 488 00:34:02,300 --> 00:34:05,900 adventures aren't linear. Sometimes you get lost, 489 00:34:06,460 --> 00:34:11,600 sometimes you find shortcuts, sometimes you stumble onto beauty that was unexpected. 490 00:34:13,540 --> 00:34:16,160 Allow curiosity to be your compass in this, 491 00:34:16,840 --> 00:34:19,080 especially if you've just recently been diagnosed. 492 00:34:19,900 --> 00:34:25,740 Continue to ask, what if maybe I could Self 493 00:34:25,741 --> 00:34:29,200 forgiveness is really the fuel that I'm talking about when you miss a deadline 494 00:34:29,201 --> 00:34:34,100 instead of spiraling you can remind yourself I 495 00:34:34,101 --> 00:34:39,820 can recalibrate what are the tools in my toolbox that's 496 00:34:40,980 --> 00:34:45,620 99% of the work I do with clients is creating the toolbox 497 00:34:45,621 --> 00:34:48,660 and putting the tools in it so that you have it available. 498 00:34:50,820 --> 00:34:53,360 Experimentation without attachment is the path. 499 00:34:54,560 --> 00:34:58,220 Try new structures, new rhythms. Notice what sticks for a while. 500 00:34:58,760 --> 00:35:02,240 I think we also get really wrapped up and it didn't it didn't stick 501 00:35:02,241 --> 00:35:08,180 for too long or my 502 00:35:08,181 --> 00:35:12,700 little video. Or well I tried that and it didn't work for for long 503 00:35:12,701 --> 00:35:14,980 enough and oh I can't stick with anything. 504 00:35:15,240 --> 00:35:20,080 We have this social programming outline that 505 00:35:20,081 --> 00:35:24,720 says consistency is the way you are efficient and effective and good 506 00:35:24,721 --> 00:35:29,720 if you are consistent. And maybe you're consistent for all 507 00:35:29,721 --> 00:35:33,680 of winter. And then the season shifts and so do you. 508 00:35:33,980 --> 00:35:36,420 And it's a new moment to reassess. What's worked? 509 00:35:36,720 --> 00:35:41,240 What will work going forward? Ideally, 510 00:35:41,300 --> 00:35:43,460 you wouldn't be eating the same foods all year round. 511 00:35:43,820 --> 00:35:47,680 Our ancestors didn't, we able was in season because it was best for our 512 00:35:47,681 --> 00:35:52,980 gut microbiome. We also get to reassess 513 00:35:52,981 --> 00:35:56,100 every cellophane of what doesn't, 514 00:35:56,180 --> 00:35:59,880 doesn't work for how we work. That seems reasonable. 515 00:36:00,820 --> 00:36:03,200 We are seasonal, seasonal, 516 00:36:03,201 --> 00:36:06,900 seasonable. What sticks for a while will, 517 00:36:07,120 --> 00:36:09,460 may not make any more sense going forward. 518 00:36:09,780 --> 00:36:16,000 You are allowed to shift. Consistency is not the barometer exploration, 519 00:36:16,520 --> 00:36:18,620 curiosity, adaptability are, 520 00:36:19,500 --> 00:36:21,820 okay. So for example, 521 00:36:22,140 --> 00:36:25,780 a client of mine realized she could simply never keep up with the rigid 522 00:36:25,781 --> 00:36:27,860 morning routines that she set up for herself. 523 00:36:28,960 --> 00:36:33,520 But when she refrained her mornings as adventurous rhythms, 524 00:36:34,080 --> 00:36:36,260 sometimes that might be stretching, 525 00:36:36,560 --> 00:36:39,220 sometimes journaling, sometimes dancing to one song, 526 00:36:39,500 --> 00:36:44,100 sometimes all three. She found the motivation 527 00:36:44,101 --> 00:36:48,040 came, she didn't have to force it. It became sticky without trying. 528 00:36:48,940 --> 00:36:53,180 This is why I spend a lot of time on ritual and rhythm over 529 00:36:53,181 --> 00:36:56,160 routine and discipline. Okay. 530 00:36:57,640 --> 00:37:00,380 So I promised you a regulation technique. 531 00:37:00,760 --> 00:37:02,980 Here it is, follow along. 532 00:37:04,040 --> 00:37:08,760 I'm going to leave you with a technique aimed at regulating your nervous 533 00:37:08,761 --> 00:37:11,960 system. With all that being said, 534 00:37:12,880 --> 00:37:17,660 this is a way for you 535 00:37:17,661 --> 00:37:19,960 to get to a place of, 536 00:37:20,440 --> 00:37:23,980 I hesitate to say calm because that's not the point. 537 00:37:24,780 --> 00:37:30,440 It's to get to a place that's in what is typically 538 00:37:30,441 --> 00:37:33,820 viewed, I believe this is coined by Dr. 539 00:37:33,960 --> 00:37:37,300 Stephen Levine, a space within your window of tolerance. 540 00:37:38,280 --> 00:37:43,020 So if you view your window here and anything that life throws 541 00:37:43,021 --> 00:37:45,360 at you, that is outside of this window, 542 00:37:45,800 --> 00:37:48,200 you are hitting the fan, you're having a panic attack, 543 00:37:48,480 --> 00:37:50,720 things are over the top, you're overwhelmed, you're overstimulated, 544 00:37:50,880 --> 00:37:52,980 you can't handle it, you can't deal with it, you're overwhelmed. 545 00:37:53,640 --> 00:37:55,740 It means that your window is tight. 546 00:37:56,720 --> 00:38:01,580 We want to do is widen it. And every time we work our nervous 547 00:38:01,581 --> 00:38:06,220 system, muscles, our fascia to loosen 548 00:38:06,221 --> 00:38:08,940 and get lubricated, we expand, 549 00:38:09,220 --> 00:38:11,260 we expand, we expand. So now, 550 00:38:11,360 --> 00:38:13,540 as life continues to life and broker balls, 551 00:38:14,080 --> 00:38:16,820 maybe they all don't roll off our back, 552 00:38:17,040 --> 00:38:21,900 but we're better able to get to 553 00:38:21,901 --> 00:38:26,520 a state of, okay. All right. 554 00:38:26,960 --> 00:38:29,200 I am breathing. I'm here. 555 00:38:29,740 --> 00:38:32,740 This is not the end of the world. What are the tools available to 556 00:38:32,741 --> 00:38:35,560 me to us? Let's talk through it. Let me work through it. 557 00:38:35,980 --> 00:38:40,560 That's the aim. Okay. Healing isn't just about quitting smoking or lessening your 558 00:38:40,561 --> 00:38:45,520 sugar or exercising, it is also about expression over repression, 559 00:38:46,140 --> 00:38:50,820 lowering your cortisol through regulating your nervous system daily, 560 00:38:51,280 --> 00:38:54,320 every day. So soma, 561 00:38:54,340 --> 00:38:56,940 somatic, soma comes from the Greek language, 562 00:38:56,941 --> 00:38:59,600 meaning of the body. That's what we're doing. 563 00:38:59,880 --> 00:39:04,440 We're working on the body. We get to reconnect to our 564 00:39:04,441 --> 00:39:08,780 bodies consistently, to not only rediscover the infinite wisdom they hold, 565 00:39:09,080 --> 00:39:12,400 but also to allow for much larger spectrum of tolerance. 566 00:39:13,460 --> 00:39:15,580 So I'm going to share with you a quick technique right now, 567 00:39:15,760 --> 00:39:19,680 so you can experience the ease with which regulating our nervous systems can be 568 00:39:19,681 --> 00:39:24,340 brought into our day. Allowing more chances as 569 00:39:24,341 --> 00:39:27,440 life lives to pause, to reflect, 570 00:39:27,800 --> 00:39:31,660 to respond as opposed to react, 571 00:39:32,100 --> 00:39:36,160 retort, avoid. So, 572 00:39:36,340 --> 00:39:38,420 I invite you to stand if you are able, 573 00:39:38,880 --> 00:39:43,400 if you can't, totally good. Feeling free to turn your eyes 574 00:39:43,401 --> 00:39:45,540 downward, maybe lid them, 575 00:39:45,720 --> 00:39:50,300 close them, focus on one thing ahead of you. Simply standing for a 576 00:39:50,301 --> 00:39:54,160 few moments, filling your weight over your feet. 577 00:39:57,820 --> 00:39:59,880 Noticing what you hear beyond my voice, 578 00:40:00,020 --> 00:40:03,740 anything in the room you're in or beyond, if you've Headphones in, 579 00:40:03,880 --> 00:40:06,160 is there any other ambient sounds? 580 00:40:09,100 --> 00:40:12,940 Observing what you can see, whether your eyes are open or closed. 581 00:40:15,690 --> 00:40:18,440 To take a nice slow breath in from the belly, 582 00:40:19,020 --> 00:40:23,460 allowing it to rise through your lungs and up into your throat where you'll 583 00:40:23,461 --> 00:40:26,720 hold it there at the throat for a count of four, 584 00:40:27,220 --> 00:40:29,480 three, two, one, 585 00:40:29,680 --> 00:40:32,960 exhaling everything out, allowing your shoulders to drop. 586 00:40:35,760 --> 00:40:39,420 On the next inhale, I'm going to invite you to imagine and also literally 587 00:40:39,421 --> 00:40:44,180 begin to squeeze or tense muscles up from the bottom, 588 00:40:44,520 --> 00:40:49,120 all the way up to the top of our head. Okay, 589 00:40:49,740 --> 00:40:52,820 so we'll start curl those toes under, 590 00:40:53,500 --> 00:40:56,800 continuing to breathe, tensing up the calf muscles, 591 00:40:57,540 --> 00:41:01,280 the knees, knees, moving up the quads and the hamstrings, 592 00:41:01,600 --> 00:41:05,560 tight, tight, tight, tightening the glutes, tightening the abs, 593 00:41:06,220 --> 00:41:09,120 creating fists, tightening the biceps, 594 00:41:10,280 --> 00:41:13,480 bringing the shoulders up to your ears, scrunch up everything in your face, 595 00:41:13,800 --> 00:41:17,200 tight lifts, burrow the brow, take a breath, 596 00:41:17,680 --> 00:41:20,900 drop absolutely everything down in that exhale. 597 00:41:24,460 --> 00:41:29,000 take another normal breath at your pace moving your body 598 00:41:29,001 --> 00:41:34,200 a bit if it's requesting a stretch of bend forward fold a twist or 599 00:41:34,201 --> 00:41:38,940 simply to be there and that my friends 600 00:41:38,941 --> 00:41:43,660 are a shocking two different techniques to take with you I know the deep 601 00:41:43,661 --> 00:41:48,300 inhale and hold is one and 602 00:41:48,301 --> 00:41:50,920 progressive muscle tensing is what we did with attention. 603 00:41:51,500 --> 00:41:56,080 Really great for those with a tendency to panic and anxiety attacks to 604 00:41:56,081 --> 00:42:01,060 begin to show your body that we can get 605 00:42:01,061 --> 00:42:03,240 ourselves out of this hyper state. 606 00:42:04,980 --> 00:42:07,520 By adding embodiment techniques daily, 607 00:42:07,720 --> 00:42:10,280 you can lower your cortisol, 608 00:42:10,700 --> 00:42:15,340 which lowers your chance of body inflammation and thus lowering 609 00:42:15,341 --> 00:42:17,440 the intensity of ADHD possibly. 610 00:42:18,220 --> 00:42:20,840 It's simply a way to partner with neural divergence. 611 00:42:22,860 --> 00:42:26,060 So we're going to summarize. We're nearly there. We're basically at the end. 612 00:42:26,200 --> 00:42:28,240 We're thinking, well, thick. That's a crazy slide. 613 00:42:28,820 --> 00:42:31,260 Okay, this way. It is. 614 00:42:31,520 --> 00:42:33,740 This is how my brain thinks. And my video is stuck again. 615 00:42:33,980 --> 00:42:38,680 It's all fun and games. I'll tell you. Here's how my own brain 616 00:42:38,681 --> 00:42:41,160 makes sense of new information. My mapping, 617 00:42:41,161 --> 00:42:45,800 another Carmen ADHD technique. So if 618 00:42:45,801 --> 00:42:50,200 we stop, if we started from the top summary over here, 619 00:42:51,180 --> 00:42:53,560 ADHD presents in women differently. 620 00:42:55,280 --> 00:42:57,760 The very little historical scientific data, 621 00:42:57,960 --> 00:43:02,640 it's left women significantly misdiagnosed with feelings varying from loneliness, 622 00:43:03,000 --> 00:43:07,560 inadequacy, anxiety, and beyond, which has caused 623 00:43:07,561 --> 00:43:10,640 chronic fight, flight, or fawn responses, 624 00:43:10,920 --> 00:43:12,940 which increases body inflammation, 625 00:43:13,660 --> 00:43:17,400 where women commonly suffer from multiple diagnoses at once, 626 00:43:18,080 --> 00:43:23,060 which then equates to really significant and impactful life costs, 627 00:43:23,960 --> 00:43:25,980 maybe settling, maybe low motivation, 628 00:43:26,420 --> 00:43:30,440 maybe feeling defeated, maybe resignation in life. 629 00:43:32,140 --> 00:43:35,980 I'm suggesting that by partnering with expanded knowledge, 630 00:43:36,400 --> 00:43:38,520 so some of this info we just went over, 631 00:43:39,180 --> 00:43:42,880 knowledge of your own wise body by being in tune with it, 632 00:43:43,040 --> 00:43:47,540 and uptuned to it. In addition to a supportive community, 633 00:43:47,820 --> 00:43:50,540 whether that be a group, Facebook group, 634 00:43:50,820 --> 00:43:53,460 an in-person group, a coach, a therapist, 635 00:43:53,880 --> 00:43:58,180 a friend, it is possible to have a lifelong adventure with ADHD. 636 00:44:01,880 --> 00:44:06,100 So, we're towards the end here. Now, 637 00:44:06,400 --> 00:44:08,520 I'm going to do with this coaching thing for some time. 638 00:44:09,740 --> 00:44:14,480 And the truth is that psychologically we tend toward the 639 00:44:14,481 --> 00:44:18,580 familiar comfort rather than the uncomfortable and unfamiliar. 640 00:44:19,780 --> 00:44:24,200 This can look like staying in the same patterns for decades and saying I'm 641 00:44:24,201 --> 00:44:26,860 just stuck or this is just how I am this is just how it 642 00:44:26,861 --> 00:44:31,440 is returning to abusive relationships because you know what to 643 00:44:31,441 --> 00:44:36,160 expect and often it is in the uncomfortable 644 00:44:36,161 --> 00:44:40,720 and the unfamiliar where breakthroughs epiphanies passionate 645 00:44:40,721 --> 00:44:45,400 alignment get to habit but it is uncomfortable and it 646 00:44:45,401 --> 00:44:49,980 is unfamiliar it can take much from you to get 647 00:44:49,981 --> 00:44:54,680 there without washing as my dad always taught me nothing comes without cost 648 00:44:54,681 --> 00:44:59,540 doesn't necessarily equate to money. What we're aiming for is 649 00:44:59,541 --> 00:45:04,200 making empowered choices to minimize big cost. 650 00:45:05,740 --> 00:45:09,800 So you can imagine being like my client Robin who drummed up the latent 651 00:45:09,801 --> 00:45:14,480 courage to work with her neurodivergence instead of against it and was able 652 00:45:14,481 --> 00:45:19,080 to bring up a really hard conversation with her husband that had been the 653 00:45:19,081 --> 00:45:23,920 elephant in the room for years. Not only getting through it unscathed, 654 00:45:24,340 --> 00:45:28,760 but they've set up regular marriage meetings so that they're on the same page 655 00:45:28,761 --> 00:45:32,240 and there is much stress surrounding this conversation. 656 00:45:33,140 --> 00:45:38,240 Another client, Britt, finally able to create a rhythm around cleaning that 657 00:45:38,241 --> 00:45:42,740 she was able to make a real dent in tidying her horny basement. 658 00:45:44,180 --> 00:45:48,360 Or even Jay, who took the shadow work and somatic seriously enough that she 659 00:45:48,361 --> 00:45:52,160 began taking her somatic-based side hustle more seriously. 660 00:45:52,580 --> 00:45:57,340 Prioritized her time more seamlessly and relied on her learned resilience 661 00:45:57,341 --> 00:46:01,860 tools to harmoniously manage both her day job and her 662 00:46:01,861 --> 00:46:06,580 passionate side hustle. Surprising change is actually more possible 663 00:46:06,581 --> 00:46:10,860 than we've been led to believe. So I'm not here to push, 664 00:46:11,180 --> 00:46:15,360 I'm here to offer an invitation, one that honors what we've uncovered here today, 665 00:46:15,840 --> 00:46:20,780 how I serve in my coaching containers is 666 00:46:20,781 --> 00:46:24,040 in chief because without an investment, 667 00:46:24,600 --> 00:46:29,120 there is no commitment. And I work best with those ready and willing to 668 00:46:29,121 --> 00:46:32,520 make bold shifts that are kind of sick and tired of being sick and 669 00:46:32,521 --> 00:46:35,100 tired, honestly. And yes, 670 00:46:35,280 --> 00:46:38,000 we follow my own framework in these containers, 671 00:46:38,120 --> 00:46:42,900 but every client deserves individualized and specified attention, 672 00:46:43,480 --> 00:46:48,140 homework and care. So if this masterclass has sparked 673 00:46:48,141 --> 00:46:53,180 something in you, I want you to take the next best step for 674 00:46:53,181 --> 00:46:55,420 you. If you're ready, 675 00:46:55,700 --> 00:46:58,440 I'd love to support you on the next step. I'll just share with you 676 00:46:58,441 --> 00:47:00,860 what I'm laying down. All right, 677 00:47:01,080 --> 00:47:04,040 oh no, not that shortly, 678 00:47:04,480 --> 00:47:07,160 there we go. 679 00:47:10,120 --> 00:47:13,440 Before going further, thank you for being here for this long. 680 00:47:13,600 --> 00:47:16,460 It was not short. Thank you for showing up for yourself today. 681 00:47:16,920 --> 00:47:21,460 I know that life can feel like a lot. As though you're juggling a 682 00:47:21,461 --> 00:47:24,560 thousand different things in your head, while trying to keep it all looking like 683 00:47:24,561 --> 00:47:29,060 it's together. I get it. For being here, 684 00:47:29,540 --> 00:47:32,440 you receive a complimentary vibe call with me, 685 00:47:32,740 --> 00:47:36,840 typically $175, where we get to delve into you, 686 00:47:37,020 --> 00:47:40,360 you gauge where the gap is and find the courage to bridge it. 687 00:47:41,080 --> 00:47:45,720 This is the only place to secure a single one-on-one session with me. 688 00:47:46,580 --> 00:47:51,420 It is for if you want to take action ASAP and not let momentum 689 00:47:51,421 --> 00:47:56,260 wave because why it's your life. 690 00:47:56,261 --> 00:48:00,800 You'll be directed to that calendar on the next 691 00:48:00,801 --> 00:48:03,560 page. So stress less, you have to write anything down, 692 00:48:03,640 --> 00:48:08,420 you have to take any notes. You'll also receive a few additional 693 00:48:08,421 --> 00:48:11,280 emails from me. They include a few goodies, 694 00:48:11,320 --> 00:48:15,880 but also you'll get a nice PDF of resources that I both used in 695 00:48:15,881 --> 00:48:20,740 this series of slides and ones that I simply recommend if 696 00:48:20,741 --> 00:48:23,460 that's of any interest to you, especially if If you are newly diagnosed, 697 00:48:24,240 --> 00:48:26,400 you'll also be subscribed to my newsletter, 698 00:48:26,580 --> 00:48:28,760 so you get that every week. Again, 699 00:48:28,820 --> 00:48:32,500 I'm big on resilience, so it's all about adding resilience tools to your toolkit. 700 00:48:33,040 --> 00:48:36,860 And I also have a weekly podcast, which that's rolled into the newsletter. 701 00:48:37,140 --> 00:48:39,340 So you can subscribe, of course, whenever, nobody can. 702 00:48:42,080 --> 00:48:47,900 I do have a few other digital tools that you can choose to get 703 00:48:47,901 --> 00:48:52,720 into if a coaching container is not feeling right in this moment. 704 00:48:53,400 --> 00:48:56,600 So you'll be directed to those as well. Take them as you will. 705 00:48:56,940 --> 00:48:59,540 Don't take them. Pass them along if you'd like. 706 00:49:00,080 --> 00:49:02,460 Don't take the information that you've got here. 707 00:49:03,620 --> 00:49:05,760 Research it through your own due diligence. 708 00:49:06,500 --> 00:49:10,300 Set up any conversations with functional doctors, 709 00:49:10,940 --> 00:49:15,920 coaches, therapists, friends, group mates to get the conversation continuing 710 00:49:15,921 --> 00:49:18,080 because at the end of the day. 711 00:49:19,300 --> 00:49:23,820 For me, it is about collating and sharing what we know. 712 00:49:27,060 --> 00:49:30,140 With other women, that's along in short of it. 713 00:49:30,320 --> 00:49:33,560 So it's been an absolute pleasure to be here with you. 714 00:49:33,700 --> 00:49:37,300 Thanks for listening so long. I know I'm pretty lequacious and I hope to 715 00:49:37,301 --> 00:49:40,160 see you soon. Ciao for now.