No one is immune to stress, but if you have ADHD, you may be more vulnerable to it. These easy tricks can help you keep calm and carry on.
Late for an appointment? Overwhelmed at work? Take a deep breath — and keep reading.
Everyone gets stressed out once in a while, but if you have ADHD, you may feel the effects of your stress more profoundly than other people. "ADHD symptoms like frustration and impatience tend to compound stress and anxiety,” says Jeffrey Gersten, PsyD, of the Loyola University Health System and Gottlieb Memorial Hospital in Melrose Park, Ill. “Adults with ADHD can take a simple stress-producing situation, like being stuck in traffic, and talk themselves up instead of down."
Basically, it’s harder for people with ADHD to alleviate stress — but it’s not impossible. These tips can help you keep your cool in heated situations.
Take 10 Deep Breaths
If you feel yourself getting worked up over something, try taking 10 deep, slow breaths. "Regulation of breathing is a proven way of reducing stress," says Gersten. "People with ADHD need to slow their minds down to stop the negative thinking. Otherwise, they can quickly spin out of control." To do this, breathe in slowly through your nose to a count of 10. Feel your abdomen rise as you breathe in, then release each breath slowly as you concentrate only on your breathing.
Practice Mindfulness
ADHD symptoms like inattentiveness and scattered thoughts mean that people with ADHD “are everywhere else but here,” says Gersten. “Mindfulness is the practice of learning to be present in the moment, and it’s a great way to prevent stress." According to a recent study in the journal Psychiatry Research: Neuroimaging, participation in an eight-week mindfulness training program may actually trigger changes in the part of the brain that is responsible for emotional control.
One of the best ways to practice mindfulness on your own is to learn meditation. "The purpose of meditation is to center and balance the mind," Gersten says. "ADHD symptoms tend to throw the mind out of balance." A study in Mind & Brain, The Journal of Psychiatry found that students with ADHD who meditated twice a day reported a 50 percent reduction in stress and anxiety. Meditation requires only 10 to 20 minutes a day, and classes and manuals are widely available.
Exercise Every Day
Countless studies show that exercise reduces stress and anxiety. "People with ADHD can literally be vibrating with excess energy — that's why they call it a hyperactivity disorder,” says Gersten. “The most effective way to reduce hyperactivity is daily, vigorous exercise." One of the best ways to exercise is to be outdoors walking or jogging in the open air. "Open space opens the mind," he notes.
Get Enough Sleep
Getting a good night's sleep is one of the most important ways to control ADHD symptoms. "The ADHD symptom of inattentiveness can often lead to stress, and this symptom responds best to sleep," says Gersten. Getting enough sleep means cutting down on caffeine, getting enough exercise, and keeping a strict schedule for going to bed and getting up. And, he adds, "make sure to maintain your sleep schedule through the weekend."
Try a Yoga Class
According to the National Center for Complementary and Alternative Medicine, research suggests that yoga may help counter stress, reduce anxiety, improve mood, and foster a sense of well-being. "Yoga and other mind-body exercises are fantastic for ADHD symptoms and stress," Gersten says. "People with ADHD spend way too much time inside their heads. Yoga is a way of finding balance between the mind and the body."
Have a Good Laugh
If you have ADHD symptoms, it can be easy to let your emotions get the best of you. Laughter is one way to get some perspective and lift your low spirits. "People with ADHD tend to find ways to focus on negative thoughts," says Gersten. "That can increase normal stress and anxiety by a factor of 10 or 100." However, research suggests that a good laugh can ease stress, put you in a better mood, and even help you concentrate.
Write It Down
Journaling is another time-tested way to manage stress and control ADHD symptoms. Gersten points out that disorganization is an ADHD symptom that can often lead to stress. But he describes journaling as "a good way to center a scattered mind." In addition to writing down your thoughts on paper, Gersten also suggests writing down lists for yourself to keep organized and stay on track.
Late for an appointment? Overwhelmed at work? Take a deep breath — and keep reading.
Everyone gets stressed out once in a while, but if you have ADHD, you may feel the effects of your stress more profoundly than other people. "ADHD symptoms like frustration and impatience tend to compound stress and anxiety,” says Jeffrey Gersten, PsyD, of the Loyola University Health System and Gottlieb Memorial Hospital in Melrose Park, Ill. “Adults with ADHD can take a simple stress-producing situation, like being stuck in traffic, and talk themselves up instead of down."
Basically, it’s harder for people with ADHD to alleviate stress — but it’s not impossible. These tips can help you keep your cool in heated situations.
Take 10 Deep Breaths
If you feel yourself getting worked up over something, try taking 10 deep, slow breaths. "Regulation of breathing is a proven way of reducing stress," says Gersten. "People with ADHD need to slow their minds down to stop the negative thinking. Otherwise, they can quickly spin out of control." To do this, breathe in slowly through your nose to a count of 10. Feel your abdomen rise as you breathe in, then release each breath slowly as you concentrate only on your breathing.
Practice Mindfulness
ADHD symptoms like inattentiveness and scattered thoughts mean that people with ADHD “are everywhere else but here,” says Gersten. “Mindfulness is the practice of learning to be present in the moment, and it’s a great way to prevent stress." According to a recent study in the journal Psychiatry Research: Neuroimaging, participation in an eight-week mindfulness training program may actually trigger changes in the part of the brain that is responsible for emotional control.
One of the best ways to practice mindfulness on your own is to learn meditation. "The purpose of meditation is to center and balance the mind," Gersten says. "ADHD symptoms tend to throw the mind out of balance." A study in Mind & Brain, The Journal of Psychiatry found that students with ADHD who meditated twice a day reported a 50 percent reduction in stress and anxiety. Meditation requires only 10 to 20 minutes a day, and classes and manuals are widely available.
Exercise Every Day
Countless studies show that exercise reduces stress and anxiety. "People with ADHD can literally be vibrating with excess energy — that's why they call it a hyperactivity disorder,” says Gersten. “The most effective way to reduce hyperactivity is daily, vigorous exercise." One of the best ways to exercise is to be outdoors walking or jogging in the open air. "Open space opens the mind," he notes.
Get Enough Sleep
Getting a good night's sleep is one of the most important ways to control ADHD symptoms. "The ADHD symptom of inattentiveness can often lead to stress, and this symptom responds best to sleep," says Gersten. Getting enough sleep means cutting down on caffeine, getting enough exercise, and keeping a strict schedule for going to bed and getting up. And, he adds, "make sure to maintain your sleep schedule through the weekend."
Try a Yoga Class
According to the National Center for Complementary and Alternative Medicine, research suggests that yoga may help counter stress, reduce anxiety, improve mood, and foster a sense of well-being. "Yoga and other mind-body exercises are fantastic for ADHD symptoms and stress," Gersten says. "People with ADHD spend way too much time inside their heads. Yoga is a way of finding balance between the mind and the body."
Have a Good Laugh
If you have ADHD symptoms, it can be easy to let your emotions get the best of you. Laughter is one way to get some perspective and lift your low spirits. "People with ADHD tend to find ways to focus on negative thoughts," says Gersten. "That can increase normal stress and anxiety by a factor of 10 or 100." However, research suggests that a good laugh can ease stress, put you in a better mood, and even help you concentrate.
Write It Down
Journaling is another time-tested way to manage stress and control ADHD symptoms. Gersten points out that disorganization is an ADHD symptom that can often lead to stress. But he describes journaling as "a good way to center a scattered mind." In addition to writing down your thoughts on paper, Gersten also suggests writing down lists for yourself to keep organized and stay on track.
(everydayhealth.com)
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