If you suffer from Attention Deficit/Hyperactivity Disorder (ADHD), you may have difficulty sitting still, concentrating, completing tasks, managing time effectively, or dealing with stress.
There is no cure for ADHD, but you can manage the symptoms with medications, therapies, and other mental health treatments (such as meditation).
“The main goal of meditation is to sit with one’s thoughts, emotions, and feelings without judgment,” said Billy Roberts of LISW-S, a therapist at Focused Mind ADHD Counseling. “It’s about the consciousness of consciousness and the ability not to judge oneself.”
Fighting ADHD is not easy, especially when your symptoms affect productivity, eating habits, sleep, motivation, mood, behavior, relationships, or success rate in school, work, or social activities.
When you encounter these problems every day, you may feel anxious, depressed, or unhappy. Meditation can help. Not only is it free and easy to implement in your daily life, but it has also been proven to be scientifically effective and requires the least effort to get the best benefits.
Try mindfulness meditation
Mindfulness-based interventions (MBI) are often used to help reduce stress, treat anxiety and depression, and improve overall physical health and well-being. Some of the most commonly used treatments include mindfulness-based stress reduction, mindfulness-based cognitive therapy (MBCT), and mindfulness meditation.
For people with ADHD, mindfulness meditation has many benefits. It has been shown to improve the mood, concentration and quality of life of adults with ADHD. It can also improve children’s performance in all executive functional tasks, such as attention, organization, self-monitoring, and emotion regulation.
Melissa Shepard, MD, assistant professor of psychiatry at Johns Hopkins University, said: “Mindfulness meditation involves focusing on an’anchor’, such as breathing, and returning every time your thoughts drift away. To that anchor point.”
Melissa Shepard, MD
Constantly returning to the present can enhance your concentration[s], Which is very helpful for controlling ADHD symptoms.
— Melissa Shepard, MD
The skills learned in mindfulness meditation can be carried anywhere. For example, you can practice mindfulness while walking, washing dishes, or spending time with your loved ones.
As you adapt to your thoughts, emotions and surroundings, you can keep yourself in the moment more consciously, which will make it easier for you to focus on tasks, concentrate and control emotions in high-stress situations.
Anyone can meditate at any time. This is an easy-to-access tool that can help you understand yourself and the world around you, but effective meditation requires concentration, which can be challenging if you suffer from ADHD.
Here are some strategies for starting or improving practice:
- Find a comfortable place. sit down. Keep your back straight and face forward. Pay attention to the tension in your body. Make sure you relax, but don’t relax too much. You don’t want to lie down or laze. Choosing a comfortable chair or crossing your legs on the ground can help. When you inhale, focus on your breathing. Inhale through the nose and exhale through the mouth. You may want to close your eyes to eliminate visual distractions, but this is not required.
- Keep your mind open. When you practice, your thoughts may linger. This is completely normal. Maybe you are thinking about your dinner, and then you suddenly thought about pasta and how to make it, or your thoughts have been hovering on Reddit and now you are thinking about dog videos. Once you realize this, write down the trajectory of your thoughts, and then slowly return to your breath. It can help choose a spell. You can remind yourself to “inhale” and “exhale” or “keep calm”.
- Give yourself grace. Throughout the session, you may strongly want to move, stretch, itchy or hundreds of lines in the window. Sometimes this is the case. It is better to be kind to yourself than to give up lessons or practice. Scratch it and come back. Understand that you cannot make mistakes when meditating; you can only learn. Even if you follow your own ideas as you like or leave the meeting before the end of the time, stick to it.
Meditation is not necessarily complicated, but it may feel uncomfortable at first. As you continue to practice, try different techniques, such as walking meditation or meditation, and find out which method is best for you. The more you practice, the more benefits you will experience.
Skills for establishing sustainable practices
Meditation can help you slow down your thoughts, calm your mind, and increase your self-awareness, but it is a skill that needs to be practiced.
“Meditation can be a powerful tool that can improve your ability to control attention and regulate emotions and impulses,” said Dr. Shepard.
If you are just starting or want to improve your meditation practice, please try to implement the following tips:
- Start slowly. Set a goal of three minutes a day. This may feel like a long time at first. Your mind may be distracted. this is normal. Our goal is not to clear your mind, relax or keep your mind still. Dr. Shepard said that our goal is to simply observe your thoughts and bring it back to your anchor when you notice it wandering.
- Use meditation apps. Roberts said these can help guide you through the basics of meditation. There are many choices from Calm to Headspace. Each one provides a wide range of resources for beginners and experts, as well as additional benefits such as community groups or targeted meditation.
- Add meditation to your daily to-do list. Habits are difficult to develop, but if you associate meditation with existing habits, it will be easier to remember and integrate into your day. Dr. Shepard recommends meditating before brushing your teeth or after finishing exercise. Set reminders in your calendar and, if possible, find a special place for meditation, such as your back porch, living room or car.
- Find a responsible partner. Dr. Shepard said that meditation with another person can help people with ADHD stay focused. You can join a steering group meeting or meet with friends on Zoom within a certain period of time. Even if you are distracted during a meeting, accountability can help you establish routine practice.
“No habit can be achieved overnight, so starting small and developing upward is the key to success,” Roberts said. “Even one or two minutes a day can greatly train the brain to use its power of observation and non-judgment.”
Very good sentence
Establishing daily meditation exercises can help you manage your symptoms, but meditation should not replace your current medication or treatment courses. If you want to change your treatment plan, please make an appointment with your doctor.