Counting exercises: count backwards from 100 in 1s, then 3s, then 7s.Memorise information such as poems, quotes, jokes or words of a new language.Take a 2 minute break before continuing (increase break by 2 minutes each day). Set a timer for 5 minutes (increase by 5 minutes a day) and focus your concentration on one activity. The Iceberg model of ADHD - at school (but also relevant in other situations) You can gradually increase your meditation time every week – start small and build up slowly. Notice the sounds of the washing up, including the bubbles! Notice any smells, notice the way your hands and arms feel and move, and your spine and body as it supports you etc. when washing up, notice the temperature of the water on your hands, the sensation of the crockery, the bubbles. Mindful Activity (see below for NOW and Mindfulness).ĭo any everyday activity or exercise mindfully, such as walking, eating, showering. Just notice when your attention has wandered, then gently bring your attention back to your breath. Other thoughts and distractions will come to mind, that’s ok. Noticing sensations of breathing in your chest and belly. You don’t have to change your breathing in any way, just to notice it. Set aside a short time to just notice your breathing. The more we stretch and use it, the stronger and more flexible it will become.Īttention training exercises, or using mindfulness, can help us improve our ability to focus or hold our attention for longer periods of time, help us improve our listening skills, make less careless mistakes etc. The brain is “plastic”, or able to develop and change – think of it as being like a muscle. What advice would I give a friend about this? What advice would a trusted friend give me? What’s the bigger picture?ĭon’t believe everything you think! Thoughts are just thoughtsīe understanding and compassionate to yourself, rather than self-critical (see self esteem).įor help with other problems, please visit this page the Self Help page and click on these links: I can make wise choices about how I react… This is the ADHD talking - just because I have ADHD doesn’t mean it has to be this way. For instance, if you don’t impulsively spend money, and have no financial concerns, then you can ignore the section on “budgeting”. In spite of these challenges, it is possible to learn techniques to help us deal more effectively with every day events and lead successful lives. The problems are often much less likely to be noticed or addressed. The symptoms in girls or women can vary substantially from those experienced by boys and men, with girls being quieter, and having less hyperactive symptoms, but maybe more inattentive and thought of as “daydreamers”. Many celebrated innovators of past and present are known or thought to have or have had ADHD. However, the news isn’t all negative! There are thought to be many positive factors to ADHD, including high energy, creativity, innovative thinking, high motivation, the ability to hyper-focus. Individuals with ADHD may also experience relationship difficulties, debt, and can also have a vulnerability to substance misuse. These difficulties can impact on our mental health, causing stress & frustration, anxiety, depression, and low self esteem. Some of us experience problems in maintaining our focus on most things, but maybe also have the ability to focus REALLY well and for long periods of time on things or activities which really interest us.Īdults and young people with ADHD can therefore struggle in several key areas, as a result of a neurobiological imbalance which itself arises mostly due to genetic factors. The information on this page relates mostly to adults and teens.Īttention helps us to concentrate and focus on what we want and need to do. Self help for ADHD: practical strategies to help you cope with Attention Deficit Hyperactivity Disorder - and all the problems that come with that.
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