| How to Distinguish Between ADHD and Autism Posted: 03 Nov 2016 05:00 PM PDT Getting an accurate diagnosis for a developmental disability can be a difficult task. You may struggle with discerning between symptoms, or cases in which two disabilities share many symptoms. Whether you need a diagnosis for yourself or for your loved one, here is how to get a general sense of whether it's autism or ADHD. EditUnderstanding the Disabilities - Recognize the similarities between ADHD and autism. There's quite a bit of overlap between the disabilities, and it is easy to mistake them for each other. Both ADHD and autism can involve:[1][2][3]
- Stimming/fidgeting
- Difficulty focusing/distractability
- Difficulty initiating tasks
- Creativity
- Strong emotions; struggling with self control
- Poor balance/coordination
- Avoidance of eye contact
- Social difficulties
- Anxiety/depression
- Sensory issues
- Intellect which has difficulty expressing conventionally (such as at school).
- Carefully analyze how the person pays attention. Both autistics and people with ADHD may go into hyperfocus (enhanced focus) for long periods of time, especially if the subject interests them. However, people with ADHD usually have more trouble focusing in general.
- People with ADHD usually struggle to focus when they are disinterested, because their minds wander easily. Mild to moderate multitasking can help them focus--or completely leave them unable to do either task.
- Autistic people may struggle to focus if they cannot block out sensory distractions (such as loud noises, flickering lights). In a sensory-friendly environment, their focus is closer to average. They may, however perseverate more—that is, focus intensely on one thing and have trouble moving their attention elsewhere.[4]
- Video games will typically be an activity in which both individuals with ADHD and autism will hyperfocus. Therefore, look for other interests as a guide.
- Look for developmental delays. Autistic people have significant developmental delays in several areas (self care, communication, etc.), while people with ADHD do not in the same way. Consider how self-sufficient the person is compared to their peers. For example, if your preteen daughter struggles to wash her hair or make her lunch while her peers can, she might be autistic.
- Look at the types of delays, and whether social skills are affected. A person with ADHD may need extra time to learn how to drive a car, or master chemistry. While autistics may experience this too, they will also have struggles with social skills. For example, they might need more time to learn to consistently say "hello" when answering the phone, or learn how to respond to "what's up?". [5]
- Autistic people may seem like "late bloomers" in some areas, even if they excel in others. Some may fear growing up and being expected to be more independent; keeping up with their peers is already hard.
- Consider communication skills. While both people with ADHD and autistic people have trouble communicating, it is usually more pronounced in autistic people. Communication troubles and idiosyncrasies may include:
- Difficulty discerning nonverbal communication (body language, facial expressions, sarcasm, subtle hints, tone of voice)
- Unusual voice (pitch, monotone/singsong, etc.)
- Trouble expressing one's thoughts and feelings
- Difficulty figuring out what others are thinking and feeling, or in more extreme cases, not understanding that others have different thoughts/knowledge/feelings
- Being non-verbal, or having nonverbal episodes, especially under stress
- Look for enjoyment of sameness. Most autistic people thrive in routines, not only because it makes sure that things get done, but because it feels comforting and safe. Autistic people may become upset when a routine is changed. People with ADHD may benefit from them, but do not necessarily enjoy them, and may need help adhering to a routine.[6]
- Consistency is common in autism. For example, they may order the same food every time they visit a specific restaurant, because they know they like it. A change, such as a favored menu item no longer being available, may be deeply distressing.
- Consider auditory processing. Autistic people may be slow to process spoken words, and struggle to remember them. Auditory processing issues can look like this:
- A delay to understand words (e.g. not processing "Your book is going to fall!" until it has already fallen)
- Wanting subtitles to understand movies/TV
- Difficulty understanding faraway speakers (e.g. in an auditorium), more than close ones
EditMoving Forward - Read what autistic people and people with ADHD have to say. They can bring in a more human aspect to the diagnostic labels, and it may be easier to relate to "I struggle to remember to shower, eat, and go to bed" than "Executive Dysfunction." This can give you a sense of the range of how disability affects people, and what disability looks like in real life.
- Take time to think back on the past. Remember your or your loved one's quirks, defining moments, and remarks from teachers. Do any of these start to make sense when viewed through the lens of ADHD or autism?
- Your ability to get a good diagnosis will partially depend on your ability to produce anecdotes describing certain symptoms. Reflecting and being prepared will increase your chances of an accurate diagnosis.
- Consider the possibility of both conditions. If most of the symptoms of ADHD and autism fit you or your loved one, keep in mind that it is possible to have both.[7][8]
- One study suggests that around half of autistic people have been diagnosed with ADHD as well.[9]
- Both autistic people and people with ADHD have similar genetic quirks.[10]
- Avoid negativity about disability diagnoses. It is possible to be autistic, have ADHD, and be happy at the same time. A disability may present challenges, but it will be okay. Don't let doom-and-gloom predictions frighten you. They're almost always wrong, even when they come from a specialist's mouth. Disability won't stop a happy future.
- If your child receives a diagnosis, remember that they can hear you (even if it looks like they aren't paying attention). Vent your frustrations or fears when they are out of earshot. Children shouldn't be worrying about adult problems, especially if they might think that it's their fault.
- Be skeptical about fear-mongering rhetoric, such as Autism Speaks ads. These may make it sound like disability will ruin your life. This is not true. Scary words are effective at fundraising, but that does not tell the whole story.
- Be very cautious about drawing hard and fast conclusions without a doctor's advice. ADHD and autism are incredibly complex disabilities, that can't be understood after a few minutes (or even a few hours) of research. And each person's experience will be different. There is no one simple one-size-fits-all way autism or ADHD impacts a person's life.
- The Autistic community is usually open to people who have self-diagnosed after lots of research, because diagnosis can be incredibly expensive and inaccessible. You will be welcome in the community, but you can't get therapy or accommodations without a doctor's note.
- Teachers, babysitters, and other caregivers can help with noticing signs. However, they can't make an official diagnosis. You'll need to see a specialist.
- Get a referral to a developmental disability specialist. Many specialists see autistic patients and patients with ADHD, and know a lot about both conditions. You can get a referral from your general practitioner, or from your insurance company.
- Bring up concerns about misdiagnosis, if needed. If you worry that you or your loved one doesn't have an accurate diagnosis, talk to your doctor or disability specialist. You can also get a second opinion. Doctors know a lot, but they are still human, and can make mistakes.
- It is possible for a person to have both ADHD and autism, but having a sense of how these disabilities are different can help guide you in your diagnosing process.
- Don't rule out a diagnosis too quickly if you read something you don't relate to. For example, an autistic person might not relate to every single sentence written about autism, and some examples of "typical autistic experiences" may not fit. The same holds true with ADHD. Because autistics and people with ADHD are all unique, it's possible to relate to most but not all traits and still be disabled.
EditRelated wikiHows EditSources and Citations Content note: Some articles written by non-disabled professionals contain negative language that may be harmful to the self esteem of disabled people. If you are autistic or have ADHD, take a moment to consider whether you are able to handle this.
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| How to Deal with Being Nervous Posted: 03 Nov 2016 09:00 AM PDT Nervousness arises as our body's primitive response to perceived danger or threats to survival. Chemicals and large amounts of energy released from this response cause a number of uncomfortable changes in the body. Of course, a certain amount of controlled nerves can be helpful, sharpening focus and improving performance through increased vibrancy and enthusiasm. But, too much unchecked nervousness can negatively affect performance and chances of engaging in positive risk-taking in the future. You can learn to deal with these bodily changes and manage the thoughts that accompany them, giving you back a sense of control over a stressful situation. EditPreparing for a Nerve-Racking Situation - Assess your nerves. In order to know what to do to best help yourself through nerves, take stock of your symptoms. This way you can focus on ways of calming yourself down that work best for you. Common symptoms include:
- Sweating
- Dry Mouth
- Shaking/trembling
- Butterflies
- Difficulty concentrating
- Stammering/shaky voice
- Rapid heartbeat
- Dizziness
- Shallow breathing
- Biting nails/ fiddling
- Defensive body language (like crossing your arms and legs)
- Rehearse beforehand.[1]Just like everything else, we improve our confidence and abilities with extra practice. Try to imagine what it will be like to greet whatever you're nervous about. See yourself successfully and confidently meeting your goals for this situation. Don't try to plan everything to a tee (otherwise you'll end up holding yourself to it). While nervousness may never go away entirely, the duration of nervousness throughout the event diminishes rapidly with experience.
- Breathe.[2]Try learning some techniques to take deep, relaxing breaths. These techniques will serve you in preparation of the moment and can even be done in moments of major nervousness. Whether you have a tendency to use shallow breaths, monitored breaths, or breath too rapidly, deep breathing will help you breath more efficiently. This way your body will be receiving more of what it needs to get through a moment of major energy expenditure. Also, relaxed breathing will relax your highly stimulated autonomic nervous system.[3]
- Turn nervous thoughts into affirmations. Nervousness is just our adrenaline pumping--the production of energy. So, when we get nervous our minds are busy having tons of ideas that correspond with the stressful intensity of our feelings: "I can't do this." or "I'm not good enough."[4] While you may not be able to stop the racing thoughts, you can replace them with affirmations. Affirmations are positive descriptions of your capability, written in the first person. The following are examples of affirmative statements that you can drown out negative thoughts and poke hole in your belief of them:
- "I am the best candidate for this job".
- "I am perfectly qualified to give this performance and I will".
- "I can handle this".
- "They want me to succeed on this test and I will".
- Use visualization techniques. Imagine yourself at the event you are nervous about not only doing the task successfully, but doing it with the most success imaginable. Feel yourself as purposeful and confident, and concentrate on the small details of what's going on around you. Go through the entire successful sequence of events and take in the feeling of accomplishment that runs through it. This technique is frequently used by athletes, and has proven powerful in increasing game time confidence.[5]
- For example, if you are nervous about talking to a crush, imagine yourself striking up a funny, engaging conversation that has everyone laughing and your crush looking at you in a whole new way.
- Accept yourself and your skill level. In order to concentrate on what you're doing rather than being self-conscious, you need to accept your skill level.[6] If public speaking isn't your strong point, don't judge yourself harshly for an occasional mistake or having lost your place. Realistic expectations based on skill level also makes it is easier to drop the judgmental attitude towards yourself that nerves commonly cause.
- Accepting your skill level means honestly facing your strengths and weaknesses so that you can form manageable expectations. Learn more about cultivating self acceptance here.
EditManaging Nerves on the Spot - Start strong.[7] Be extra prepared with a clear, strong starting point in order to provide the boost to carry you forward for the remainder of the time. If you're interviewing for a job, for example, come in with a friendly word of appreciation for some aspect of the company.
- Shift focus from self to content.[8]People who are prone to nervousness typically think more about themselves than about whatever it is that they're trying to do.[9]Nervousness can double when you see the cause of the nerves (an interview, a test) as overly-reflective of you and your potential. Try to replace your thoughts about how you're coming off and what others think of you with rehearsals of the real juice of what you're doing. Maybe this is the material that will be on an exam, or lines from the piece of music you will play.
- Watch yourself. Facial expressions, gestures, and intonation are all signs of whether or not we are feeling nervous. When you notice these details of how you present yourself, you can create the distance needed to adjust to postures and gestures that show more confidence. By changing these parts of your appearance, you are teaching yourself to "act as if" you're not nervous. When your body changes, your mind naturally follows suit.[10]
- Some nervous body language that you might want to alter includes fidgeting, slouching, defensive posturing, little to no eye contact, and rubbing your face and neck.[11]
- Take your time.[12] Rushing through whatever is making you nervous will only be confusing to others, and display how nervous you are. If the situation involves the need to speak (and it usually does) remember to speak low and slow. Slowing your speech will allow you to be more clearly understood, and lowering your voice just slightly will decrease the likelihood of a letting out a nervous squeak or vocal crack.
- Keep the situation in perspective.[13] Remember not to sweat the small stuff. Most of what we're worried never happen, and those that do are rarely as bad as we anticipate. Try to focus on the grand scheme of things--whether or not any slip-up or fumble will matter, even as soon as next year.
- For example, if you are nervous about having to do a presentation in front of an audience, remind yourself that a mispronunciation or having to use your cue cards will hardly be memorable by the end of the presentation. What's more, even if the presentation is a flop, one presentation does not determine your self-worth--it's just one instance.
EditMaking Long-Term Changes - Allow yourself to really feel your nerves.[14]If you feel nervous frequently, try slowing down and letting yourself feel your nerves completely without a fight. Don't put a time limit on it--instead just allow nervous feelings free rein for however long they last. You'll feel awful for a minute or so, and then all of a sudden your nerves will recede. This is an important exercise for teaching yourself that nerves are not long-term threats (as we often perceive them to be).
- Unlearn nervous habits.[15] Do you fidget or always bounce your leg when you're seated? Try to notice or ask someone to point out your nervous behaviors and body language. You can stop doing these behaviors by doing so intentionally, monitoring and changing the behavior as it happens, or by giving yourself minor punishments when you do them, like snapping a rubber band on your wrist. Doing this will calm the jitters these behaviors cause, and change way people respond to you. Both of these fixes will raise your confidence in the long run.
- Let go of your perfectionism. Oftentimes nervousness goes along with magnifying our imperfections, ignoring all that we do well, and judging our own mistakes harshly.[16] Even if you make mistakes, rest easy knowing that everyone makes mistakes. What's more, nothing is more impressive than recovering with grace and keeping going.
- Go jogging. Maintaining an active lifestyle is crucial for a healthy body and mind. Jogging, or any other aerobic activity will help burn off adrenalin and the nervous symptoms it produces. Regular exercise will keep you more calm day to day, reduce stress and tension, and increase energy. You can view it as a preventative measure for facing moments of great stress.
- Regulate your sleep schedule. Even with the disruption of your nerves, try to get 7 or 8 hours of sleep per night. Compounded lack of sleep, fatigue, compromises your ability to cope with stressful situations, and you may find yourself feeling moody and unable to focus.[17] Just as it's important to get a good night of sleep before the situation you're nervous about, good sleep reduces anxiety overall.
- Learn relaxation exercises.[18] Instead of trying to relax by watching television or browsing the Internet, try a deep relaxation practice that has a physical effect on the mind. For instance, deep breathing relaxes a major nerve that runs from the diaphragm to the brain, sending a message to your whole body to loosen up. These exercises are quite helpful in preparation for especially nerve-wracking situations. The following are popular methods for sustaining a relaxed lifestyle:[19]
- Start a journal.[20]When your brain is afraid that it won't remember something, it rehearses it over and over again.Your mind may cause nervous thoughts by bringing your focus to a worry or fear more than necessary. By writing out your thoughts, especially the ones the recur, you are releasing yourself from the responsibility of keeping them fresh in mind. A journal can act as your trash bin for the thoughts that you decide you don't want to keep around all the time, like self-defeating beliefs and judgments.
- Connect with others.[21] Having a strong support system that you don't hesitate to use can do more than just distract you from nervousness. By talking about how you feel, you may find that people can't tell that you're nervous the way you imagine them to. Also, it can be helpful to remember that others experience nerves themselves. This means they reasonably expect nerves to come into play, especially in situations that we deem valuable and worthy of our devoted attention.
- If you think you may have a more severe mental health condition, look into counseling for choosing a therapy that can help you address root causes of nervousness.
EditRelated wikiHows EditSources and Citations
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| How to Learn Keyboard Notes Posted: 03 Nov 2016 01:00 AM PDT If you're just learning how to play a keyboard instrument, whether it's a MIDI controller, organ, or an 88-key grand piano, learning the notes on the keyboard is a crucial first step. This article will help you get familiar with how the keys are arranged, what the notes are, and get started on a long and musical road. Read on! EditAll Keyboards - Identify the repeating pattern of keys on the piano. Find the note "C" on your keyboard, as shown in the image below. This is the first note of the C Major scale: C, D, E, F, G, A, B, and back to C.
- Note the pattern of white keys: three white keys enclosing two black keys, and four white keys enclosing three black keys.
- You can also see it this way: the black keys repeat a five-key pattern of two black keys separated by one white key, then two white keys, then three black keys separated by one white key, then two white keys.
- This pattern is constant on all keyboards. Every note on the keyboard is represented in this single 12-note octave—they're just higher or lower in pitch.
- Identify the black keys. Using the image below, identify and learn the black keys on the keyboard.
- Note that each black key has two possible names. For example, there is C sharp (C♯) and D flat (D♭). What you call this note depends on what key you are in or what chord you are playing. Here are the names of the notes on the black keys:
- 1st black key in the group is C♯ or D♭
- 2nd black key in the group is D♯ or E♭
- 3rd black key in the group is F♯ or G♭
- 4th black key in the group is G♯ or A♭
- 5th black key in the group is A♯ or B♭
- Notice that to find the note of a black key, you either go to the white key immediately before (to the left of) it and use a sharp sign, or you go to the white key immediately after (to the right of) it and use a flat sign.
- Find the octave the note is in. Use the image above as a reference.
- Start by finding Middle C. This note belongs in the octave 4, and is highlighted in red, above.
- Go down or up to reach the octave that your key is in, decreasing or increasing the octave number respectively as you go.
- Learn what the notes look like. Learning what the written notes look like can also help you understand the relationship of the notes.
- Here is a chart showing what the white notes look like, musically, starting at C4 (the C in the 4th octave).
- Here is a chart showing what the black notes look like, musically, starting at C♯4. On the top line, the notes are written as sharps. On the bottom line notes are written as flats. Though they look different, they sound exactly the same.
Edit88-Key Keyboards and Pianos - Start at the first key to the left. This is the lowest note playable and it is designated A0 (the A at the zeroth octave).
- Go up (to the right) the keyboard using only the white keys. The keys you'll encounter are detailed as follows:
- First (left-most or lowest) white key is: A0
- 2nd white key is: B0
- 3rd white key is: C1
- Follow the pattern. Notice and repeat the following pattern for the remainder of the white keys, starting at the third white key:
- 3rd white key is: C1
- 4th white key is: D1
- 5th white key is: E1
- 6th white key is: F1
- 7th white key is: G1
- 8th white key is: A1
- 9th white key is: B1
- 10th white key is: C2
- Notice how, after reaching B1, the pattern will repeat again for the next higher octave: C2. This pattern continues up the keyboard: C2 to C3, C3 to C4, and so on.
- Learn the black keys. Starting at the lowest black note on the keyboard—at the leftmost side—the first black key is A♯0 or B♭0.
- The symbol ♯ is read as sharp', and the symbol ♭ is read as flat.
- Move up (to the right) in the keyboard, you'll find the following group of 5 black keys immediately after the first black key:
- 2nd black key is C♯1 or D♭1.
- 3rd black key is D♯1 or E♭1.
- 4th black key is F♯1 or G♭1.
- 5th black key is G♯1 or A♭1.
- 6th black key is A♯1 or B♭1.
- As with the white keys, the black keys continue the same pattern up the keyboard.
- Memorize all the white and black notes for one octave—C to C. Once you have those memorized, they are exactly the same for every octave on the keyboard. Whether your keyboard has 2 octaves or 8, it's all the same!
- When starting to learn the piano, spend time watching your hands and learning the right position. Practice the proper posture when playing as this is very important as you progress. It is always harder to undo bad habits!
- Do not write the names of the notes directly onto a piano or keyboard. Some keyboards have the note names written already so if you really want that feature, buy one of those. However, the practice itself is not recommended. While it may seem easier at first, It will become a crutch that will actually slow down your progress.
EditThings You'll Need - A Piano or Keyboard.
- You might want to print the diagrams above at first.
- The dedication of some time to learning and memorizing the notes on the keyboard.
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