Do you struggle with knowing how to navigate our busy world? Many people with ADHD live in a constant state of stress and it is difficult for them to tone out competing attention grabbers and focus on one task. ADHD can be mentally, emotionally, and physically draining. Often there is a lack of knowledge for how to effectively cope with living with ADHD as adults. You can reduce stress and increase your quality of life by engaging in relaxation strategies for adult ADHD.
Be aware of your ADHD. Are you constantly missing deadlines at work? Do you find yourself zoning out in social situations where a lot is going on? The culprit could be ADHD. Instead of blaming yourself, acknowledge your ADHD and seek treatment through individual or group counseling, or find a support group. Something as helpful as knowing you are not alone in your struggle could be what you need.
Exercise is a great stress reducer. Finding some time in your schedule to move your body in a way that is enjoyable for you. This can combat stress that is often associated with ADHD. 30-45 minutes of exercise could improve your mood and raise your threshold for managing stress.
Having routine and structure is another way to combat symptoms of ADHD. Some folks with ADHD may find keeping a routine difficult but, having a reliable routine can really minimize the chaos in your life. Start with something simple like going to bed at the same time every night. Getting a consistent 7-8 hours of sleep aids in providing balance; which helps to maintain your body rhythms, while also reducing your stress levels. Another thing you can do is plan out your day before you go to bed (be sure to not overload your to-do list, though!)
Combat burnout by adding regular breaks to your routine. Do what you love and do it without feeling guilty!
Create boundaries around how you spend your time. Overbooking yourself and overloading your to-do list can cause excessive stress along with feelings of guilt or shame if you don’t get everything done that you planned. To take care of what you need to, you have to take care of yourself! Practice saying no, and before you say yes to another task or request, ask yourself if you have the mental and emotional energy to take that on.
Getting overwhelmed in the middle of the day? Recognize your stress and where in your body you are feeling that stress. Take a moment to relax your muscles, regulate your heartbeat, or try to stop racing thoughts. Take a few deep breaths, get up and stretch, or go on a 5-minute walk. A little reset could go a long way in keeping yourself on track for the rest of the day.
Madison Reese s an LCMHCA with The Mindly Group, PLLC.
