How to slow down and relax when you have ADHD

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Some days it can feel like our minds just seem to run and run.  Jumping from one thought or activity to another without a pause.  When it comes to thinking creatively this can have a number of benefits.  However, it can also lead to mental and physical exhaustion, as well as overwhelm, wishing you could have a moment’s rest.  

But it is possible to unwind and let go with ADHD.  Here are some techniques on how you can slow down and relax when you have ADHD.

Deep breathing

One of the simplest and effective methods is deep breathing.  Research shows that the rhythmic pace of breathing can help to balance the nervous system.  When we slow the breath down, it allows the heart, lungs and blood vessels to work more efficiently.  This allows more oxygen to enter the brain.  

The great thing about deep breathing is it can be done anywhere, at any time so is accessible when you need it.  If you’re interested in learning some deep breathing techniques, sign up for my FREE 5 day relaxation challenge here.  I will share with you a daily video with some techniques I use that will help you to calm your mind and relax.

Meditation

Another method that can use breathing techniques is meditation.  However, meditation takes things a step further by aiming to relax your mind at the same time.  Typically during meditation, you’re thinking or reflecting on your thoughts and feelings to clear your mind.  It’s another one that can be done pretty much anywhere, but ideally somewhere you feel calm and is quiet.  

To find out more about meditation, read my blog ‘Can Meditation help ADHD?’.

Exercise

Exercising is an excellent way of relieving stress, anxiety and pressure.  When we exercise, endorphins are released into our bodies. These act as a natural painkiller that can give us a euphoric feeling.  Research shows exercise is effective at reducing fatigue, improving alertness and concentration, aid sleep and improve overall brain functionality.  Even just 5 minutes of physical activity can stimulate and reduce feelings of anxiety.  

Write

Writing is a really useful technique that lets you put your thoughts down on paper.  It allows you the opportunity to offload and express any feelings that you’re holding onto, as well as letting go of any stresses.  The best time to write is when we feel the most stressed. Maybe that’s after you’ve been at work all day or sat in traffic on the journey home.  If you’re not a writer, why not draw or doodle instead? Research shows it can have the same effect as writing.  

Acknowledge you have ADHD

When we forget something important or miss a deadline, it’s very easy to beat ourselves up and blame our neurobiology.  We can cause ourselves to get pent up, to feel stressed, anxious and overwhelmed.    

Imagine a tug of war.  You are holding the rope, and the ADHD is holding the other end and trying to pull you into a dark pit.  The natural response is to pull and pull with all of your might to resist ending up in the pit, when actually the most helpful thing is to let go of the rope.

This is where my methods could really help you.  During my sessions, I work with you. You know you better than anyone else.  But I can help you to become the best version of you. To start living life the way you want to, without limitations.

To find out more, contact me here or if you want to start taking action today, book in for your assessment consultation here.