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I think I understand what you mean re: recent news.

An ADHD brain may be more likely to extrapolate ideas, i.e., try to piece together small parts into a big picture whole and project it into the future. While these brains are good at this, beware that a lot of assumptions are being made about those future projections. Just because 2 ideas seem related, doesn't mean one will guarantee the other to happen.

Also, I'm not saying you should have rose tinted glasses. If you feel overwhelmed by everyday news, try pausing news consumption and know your brain is offering possible futures -- not guarantees of futures.

Cool. I highly recommend learning how to vocalize music. Note, though, that vocalizing will feel difficult at first, because you're basically starting a new instrument. To make it more interesting for yourself, try writing down words/syllables for each note on a copy of your sheet music ("la di da", w/e) and rehearsing it the same way. Eventually, you can "perform" your vocalization for yourself, even up to the performance speed.

You'll be surprised how much you will improve and how much confidence it can bring.

Best of luck!

Can you record a video of yourself playing for someone to check if you're maneuvering your hands in a painful way? E.g., when your body gets stage fright, you might unintentionally bend your wrists up or down which might interfere with your tendons and blood vessels -- restricting blood flow or twinging nerves.

Even if the idea of recording a (small) performance makes your body stressed, remind yourself that you want to observe any physical oddities so that you can improve them.

Also, do you practice vocalizing your performance? I don't mean sing it, but rather get the pitches roughly correct but with good timing. I find that by vocalizing a piece first, you're teaching your brain how to perform it, which helps teach your body how to perform it as well.

Can you give examples of how your body reacts to stage fright?

Check out Adult Children of Emotionally Immature Parents

In short, some family members are just assholes. It's up to you to determine your level of involvement in their lives (and vice versa). You can choose any level you wish, but observe which levels benefit you. The levels that benefit your family my be hurtful to you.

Best of luck