Hey all!

So I'm going through my second round of intensive outpatient and it's basically a lot of sitting and listening... I can absolutely get up and go take space if I get too antsy but I'd like to actually be present for the 'classes'...

My doctor acknowledges that I have ADHD but refuses to prescribe meds due to the bipolar diagnosis, and wants to leave that up to my mental health team. Fair enough, but it also means I have no medication to support me.

I'm pretty much on my own here. So, my question: Focus tips? Tips on how to stay engaged? Tips on how to not get overwhelmed to the point of distress just from having to sit and listen for an hour at a time?

Any help is greatly appreciated.