How to Cope With ADHD Using Mindfulness Techniques
Many people associate attention deficit hyperactivity disorder (ADHD) with children, especially in the United States. However, ADHD is not a childhood disorder that disappears with age. In fact, it can worsen over time and affect adults in various ways. By using mindfulness, you can limit the downsides of your ADHD and find more of the upside.
ADHD can interfere with your ability to focus, control impulses and manage your emotions. It can also increase your risk of developing other mental health problems, such as anxiety, depression, insomnia, chronic pain and trauma.
According to Statista, 33% of U.S. children who have ADHD also have anxiety, and 17% have depression. These numbers may rise as they grow older, as 20% of university students with ADHD also struggle with depression.
On its own, ADHD is tough to live with. It’s marked by inattention, hyperactivity, and impulsivity. These symptoms can make functioning difficult at work or school. It’s even more difficult when you combine these symptoms with those of stress, insomnia, pain or trauma.
While a proper medication regimen may be your cornerstone treatment, it doesn’t have to do all the heavy lifting. You can ease the symptoms of your ADHD and more by practicing mindfulness and seeking professional help to find effective ways to cope.
One of the strategies that can help you manage your ADHD symptoms and improve your well-being is mindfulness. Mindfulness is the practice of paying attention to the present moment with curiosity and openness. It can help you calm your mind, regulate your emotions, and enhance your focus.
This is not a magic cure-all for ADHD, but it can complement your medication and therapy. It can also help you cope with stress, pain, trauma or any other issue that may affect your mental health.
But before we get into the specific mindfulness techniques you can use, let’s first take a beat to understand what mindfulness is all about.
What Is Mindfulness
Mindfulness is more than just a buzzword. It’s a habit that can help you improve your mental and physical well-being, especially if you have ADHD.
Being mindful begins with intention. You are intent on setting out on a wellness journey that begins and ends in the same place — the mind. At its core, mindfulness is being in the moment, without judgment or distraction. It helps you calm your mind, focus your attention and cope with negative emotions.
ADHD, of course, makes it hard to stay focused, organized and productive. You may struggle with impulsivity, hyperactivity or procrastination. You may also experience low self-esteem, anxiety or depression. These challenges can affect your personal and professional life, making you feel frustrated or hopeless. Worse yet, these symptoms often feed off one another and lead to a mental spiral.
To calm your mind, you must meditate and focus on what you are sensing and feeling in that moment.
Practicing mindfulness includes breathing exercises and visualization techniques to help you accomplish your goal of relaxing your mind and reducing your stress.
Particularly, those with ADHD may fall into a negative feedback loop of feeling bad about feeling bad, which can send you into a spiral. But mindfulness can help you break free from these patterns and improve your quality of life.
Myriad clinical trials have found mindfulness and meditation to be effective at reducing stress, anxiety, pain, depression, insomnia and even high blood pressure. That’s not all — some research suggests that meditation can ease asthma and fibromyalgia. And for people with ADHD, mindfulness can enhance attention, decrease fatigue, improve sleep, and reduce hyperactivity and impulsivity
OK, so how do you practice mindfulness? It’s easier than you think. You don’t need any special equipment or skills. You just need a few minutes of your time and a willingness to try something new. Here are four simple mindfulness activities you can start today:
- Breathing awareness: This is the most basic and powerful mindfulness technique. All you have to do is focus on your breath and notice how it feels in your body. You can do this anywhere, anytime, for as long as you want. When your mind wanders, gently bring it back to your breath.
- Body scan: This is a great way to relax your body and mind. Lie down comfortably and close your eyes. Start by bringing your attention to your feet and notice any sensations there. Then slowly move your attention up your body, one part at a time, until you reach the top of your head. Try to be curious and open to whatever you feel, without judging or changing anything.
- Visualization: This is a technique that uses your imagination to create positive images in your mind. You can visualize anything that makes you feel calm and happy, such as a beautiful place, a loved one, or a personal goal. Imagine it as vividly as possible, using all your senses. Feel the emotions that come with it and enjoy them.
- Mindful listening: This is a way to practice mindfulness while engaging with others. You can do this with anyone, such as a friend, a family member, or a colleague. The idea is to listen attentively and empathetically to what they say, without interrupting or judging them. You can also notice their tone of voice, facial expressions, and body language. Try to understand their perspective and feelings.
These are just some examples of mindfulness activities you can try. There are many more options available online or in books. The key is to find what works for you and make it a habit. You can start with a few minutes a day and gradually increase the duration and frequency.
Mindfulness is not a magic bullet that will solve all your problems. But it can help you cope with them better and enjoy life more. By practicing mindfulness regularly, you can train your brain to be more focused, calm, and resilient. You can also boost your self-confidence, creativity, and happiness.
So what are you waiting for? Start your mindfulness journey today and discover the benefits for yourself.
How You Cope With Insomnia When You Have ADHD
Mindfulness meditation can have a positive impact on sleep quality, which extends to sleep-related daytime impairment. If you’re feeling like the walking dead, try employing a bedtime meditation routine. This will help to calm the mind, relax the body, and prepare you for a night of restful sleep. This includes setting a regular bedtime, avoiding caffeine in the evening, changing your phone screen from blue light to warm light, creating a more comfortable sleeping environment, doing stretches or deep breathing exercises, choosing a meditation technique and gradually increasing meditation duration.
How to Cope With Stress When You Have ADHD
Meditation is a useful mindfulness technique for managing stress in people with ADHD. It involves focusing on a single object, such as your breath or a sound, and letting go of distracting thoughts. Different types of meditation exist, including guided meditation and mindfulness-based stress reduction. Apps and online resources are available to help with meditation. Find a comfortable and quiet place, set a timer and start with short sessions. Meditation takes practice to master but can improve mental and physical health and enhance coping abilities.
How to Cope With Chronic Pain When You Have ADHD
Mindfulness-based meditation can help people with chronic pain and ADHD become more aware of their body sensations, thoughts, emotions and surroundings. It can reduce stress and anxiety, improve attention and focus, enhance emotional regulation, and increase self-compassion and empathy. Both stress and anxiety are known to worsen symptoms of pain. But with a little practice, you can successfully lower your blood pressure, heart rate and even muscle tension, thus alleviating pain. To practice mindfulness, find a quiet place to sit or lie down, focus on your body sensations and breathing, and return your attention to the present moment. Mindfulness is a skill that requires regular practice but can improve your quality of life.
How to Cope With Trauma When You Have ADHD
If you’re experiencing trauma and ADHD, mindfulness is a helpful technique for coping. Since trauma and ADHD aren’t mutually exclusive to one another, they can also interact in ways that excerbate each condition. Trauma can result from various experiences, such as abuse, violence, accidents or natural disasters. And it can also trigger or worsen ADHD symptoms in some people, especially if the trauma occurs in early childhood when the brain is still developing. It’s worth pointing out that trauma can affect the same areas of the brain as ADHD, such as the prefrontal cortex and the hippocampus, which are responsible for memory and executive functions. But with mindfulness, you can improve attention, self-compassion, emotional regulation, and reduce stress. Mindfulness can also help with processing traumatic memories and detaching from negative beliefs. Seeking professional help and tailored treatment plans is important for managing ADHD and trauma.
If you have not yet found a medication or treatment plan that works for you, start by scheduling a one-hour therapy session with us. Our licensed psychiatric mental health nurse practitioner (PMHNP), Hannah Kilhefner, can provide you with personalized support and guidance to help you overcome your ADHD.