Feeling scattered? Having trouble focusing? Experiencing overwhelm? Encountering stress?
One suggestion often shared for managing stress in the moment is deep breathing:
- Breathe in to the count of three or four.
- Breathe out again to the same count.
Doing this a number of times can be like pressing an internal re-set button.
What if feeling scattered or overwhelmed, having trouble focusing or encountering stress is a common feeling for you – like it is for many individuals with AD/HD?
Once you have your AD/HD and any related conditions well treated (see your doctor), consider mindfulness meditation. It is not as hard as you think, and it has lots, I mean LOTS of benefits.
The Mindfulness Awareness Research Center at UCLA summarized research demonstrating the following benefits from varying lengths and intensities of mindfulness meditation for individuals, from kids to older adults, and with and without AD/HD:
– Reduced symptoms of anxiety and depression
– More positive affect
– Improved stress regulation
– Increase feelings of calmness
– Reduced symptoms of AD/HD
– Improved academic functioning
– Better communication between partners
– Increased satisfaction with parenting
– Improved sleep
– Increased antibody production
– Beneficial changes in the brain structure itself
To read the full summary, see: MINDFULNESS SUMMARY
Curious whether mindfulness meditation might work for you? It’s easy to find out:
1. Check out the free guided meditations on the Mindfulness Awareness Research Center’s website: http://marc.ucla.edu/body.cfm?id=22
2. Then try this: pick one you like and use it daily for a week or so. What do you notice?
3. Interested in more mindfulness experiences? Sign up for class I teach on mindfulness and ADHD: http://www.lizahmann.com/mindfulness.html
For help in implementing this or other strategies for improving your life with AD/HD, consider AD/HD Coaching. Call or email me if you are interested in learning more!