People with ADHD often struggle with racing thoughts and unstable focus, and at times, these symptoms can feel exhausting. While some people think that ADHD is associated with spontaneity and creativity, in reality, its symptoms also bring on stress and anxiety that compound the challenges. The rollercoaster of emotions can leave you feeling out of control, impulsive, and frustrated, and managing those feelings can be draining, both physically and emotionally.
The good news is that you don’t have to simply endure it. A range of treatment options exists for ADHD, from medication to psychotherapy, and there are also calming techniques you can practice on your own to ease symptoms like agitation, restlessness, and impatience. Used consistently, these self-help methods can complement professional online ADHD treatment and support the effect of medication or therapy. Below are some of the most useful ones.
Deep Breathing
Deep breathing exercises help clear the mind and calm the body when practiced regularly. Unlike ordinary breathing, which happens subconsciously, deep breathing as a calming strategy takes focus and concentration.
Pause whatever you’re doing, take a slow breath and hold it for about four seconds, then breathe out slowly through your nose. To find a steady rhythm, you can imagine that:
- your breaths are like sea waves, ebbing and flowing;
- you’re breathing in a healing light that spreads through your body;
- you’re breathing in the scent of fresh flowers and breathing out as if gently blowing out a candle.
Focusing on your breathing pattern helps shift your train of thought and interrupt negative emotions. These exercises also encourage the release of endorphins, which can lift your mood. Pausing for around a minute to breathe deeply a few times a day may be enough to help you relax.
Meditation
Meditation is a form of mindfulness training that strengthens emotional self-regulation and can help calm ADHD symptoms. It tends to reduce fear, anger, and anxiety while making room for more positive emotions. Two approaches make it more workable when you have ADHD:
- Grounding. Because ADHD thoughts wander, focusing can be hard at the start. Try connecting with your physical surroundings, walking barefoot to take in the sensations underfoot, or soaking your feet in water.
- Thought Observation. With ADHD, the mind easily rockets from place to place. Simply noticing that and gently coming back builds awareness and allows you to regulate attention more effectively.
Meditation can help relieve stress and tension by shifting your focus from external stressors to your inner thoughts and feelings. Set aside a little time, early in the day or in the evening, to practice and reset.
Keeping Boundaries
At the start of the day, you have plenty of energy and time, but without prioritization, you can end up exhausted with little to show for it. As a relaxation strategy, keeping boundaries means deciding which activities and commitments to prioritize, then finding ways to scale back the most demanding tasks, for example, answering work emails or calls only within office hours. Protecting those boundaries leaves more room to rest and recover, which eases ADHD-related stress and anxiety.
Journaling
Putting your thoughts on paper, writing or drawing, is a simple way to calm the mind. As you get the thoughts out, you release some of what you’ve been holding onto and unload stress from your body. Journaling can be especially helpful on the most stressful days: whether it was a rough day at work or a frustrating commute, writing down or doodling your thoughts and emotions helps release the tension.
Exercise
Physical activity relieves stress by encouraging the release of serotonin and endorphins, which counter cortisol, the body’s main stress hormone. Whether it’s a jog or a swim, movement helps steady the emotional ups and downs that come with ADHD. Try taking several short activity breaks throughout the day, a few push-ups, some stretches, or a quick walk, especially when stress is running high. It eases the pressure on your mind and helps you settle.
Final Thoughts
ADHD often comes with a rollercoaster of emotions and a constant stream of thoughts, which can fuel procrastination, frustration, anger, and anxiety, and make it harder to keep up with relationships or deadlines. But calming activities like breathing exercises, mindfulness, journaling, and keeping boundaries can make day-to-day life more manageable.
These techniques aren’t a replacement for medical care. Getting a proper diagnosis and treatment, and connecting with a support group or community of others who have ADHD, can further reduce the pressure and help you manage your symptoms.
This article is for general educational purposes and is not a substitute for personalized medical advice. If you have concerns about ADHD or your mental health, consult a qualified healthcare professional.
