Do you find it hard to stay focused, sit still, maintain attention, complete tasks, and manage time efficiently? These may be the symptoms of ADHD*. According to the National Institute of Mental Health, 4.4% of adults in the USA struggle with this disorder.
ADHD cannot be cured; however, it is possible to find therapies and treatments to help manage your symptoms.
Along with medication for ADHD, practicing third-wave therapies (such as yoga, mindfulness, and meditation) can improve your condition. Consult a doctor to get a personalized treatment plan, find out what works best for you, and incorporate it into your daily routines.
*Only a certified doctor can evaluate your symptoms and make an ADHD diagnosis. Consult a mental health expert at EZCare Clinic online.
People with ADHD may find it difficult to keep focused, regulate energy, and restrain impulsive behavior. Yoga, meanwhile, can decrease attention and inhibition issues, according to the research.
Benefits from yoga in brain health result in improvements in:
- The prefrontal cortex. Regular yoga practice can help strengthen the prefrontal cortex in people with ADHD whose prefrontal cortex is smaller or has impaired function. Decision-making, planning, and focus are all functions of the prefrontal cortex that are more challenging for someone with ADHD to control.
- The hippocampus. Yoga practitioners have a greater volume of the hippocampus. The bigger the volume is, the better verbal learning and memory functions are in ADHD patients.
- The amygdala. People with ADHD have a smaller amygdala, which is responsible for emotions, emotional behavior, and motivation. The studies suggest that yoga practitioners can exert cognitive control over emotional processes, which helps avoid concentrating on the negative sides of the matter and be rational about the matter instead.
- Brain networks, including the default mode network (DMN). Such physical activity as yoga is effective at connecting the regions of the DMN. It increases verbal memory recall and is especially useful for aging people.
Other advantages of yoga for people with ADHD are reduced stress levels, pain relief in the body, weight management, and improved overall mental health.
One more way to treat your ADHD symptoms non-pharmacologically is mindfulness. The research has shown that 78% of the participants reported decreased ADHD symptoms after practicing mindfulness, and about 30% of them had reduced symptoms clinically.
When adults with ADHD are taught to accept their distractions, mindfulness training can more successfully minimize mind wandering and support emotional regulation.
Mindful awareness can be practiced with the help of:
- Exercising. While doing yoga or meditation, it is possible to build awareness of the body and breath.
- Journaling. Expressive writing, where you can reflect on your emotions, feelings, and thoughts, will benefit your mental and emotional health.
- Working mindfully. Being consciously present at work makes you aware of what is happening around you and what is happening within you. Observe the feelings and emotions you have while performing your routine responsibilities.
- Doing digital detox. Turning off notifications and not using social media for a while will stop distracting you. It can help you make more conscious decisions.
Try mindfulness-based counseling and improve your ADHD symptoms.
Meditation and mindfulness go hand in hand, as practicing meditation can lead to better mindfulness. Meditation is recommended for people with ADHD to improve their attentiveness and memory and reduce negative mood and anxiety.
Even short daily meditations can show as good results as those from high-intensity practices. Learn some meditation techniques and how to meditate with ADHD:
- Grounding. You might consider grounding yourself as your first step to mindful meditation practice. Paying attention to your physical contact with the surroundings can help you lower mental activity and calm down your emotions. Also, some ADHD symptoms can disappear while practicing.
- Thoughts observing. Many adults with ADHD can find it difficult to manage their thoughts. There can be a lot of thoughts at once, but it can be hard to focus on just one. So, relax and watch your wandering thoughts change — this is how you learn to meditate.
- Body scanning. Notice what you feel in your body and try to look for discomfort and pleasant feelings. Pay attention to your breath and get back to the present whenever your mind wanders.
Consider behavioral interventions together with ADHD medication to make your treatment as effective as possible. Evaluate your symptoms with the help of our SmartCare Checker — a free assessment.
Licensed doctors at EZCare Clinic are ready to develop a personal treatment plan for your mental health. Receive special care and attention from the best professionals in your state.