Natural Personal Care for ADD-ADHD
Experts recommend a holistic approach to living with ADD/ADHD. In addition to learning all you can about ADHD and receiving support from peers and professionals, here are some self-care strategies that can increase your well-being and help you function at your best:
1. Realize that having to focus all day can be exhausting, and find time to rest and renew. This could mean playing a video game, taking a walk, reading a good book, or just lying on the couch and staring at the ceiling. The most important thing is NOT to feel guilty because taking the time to revitalize your body and mind is an essential component of functioning at your best.
2. Try to assess whether you are placing unrealistic demands and expectations on yourself. None of us is perfect and having ADD/ADHD and executive functioning challenges make certain aspects of life more difficult. Practice acknowledging your accomplishments and all the good things you do. And try to develop some compassion for yourself if you fall short. See if you can take a breather.
3. Spend time with loving, non-judgmental people whenever possible. Creating a personal support system where you can be yourself and feel accepted is crucial for everyone, with or without ADHD.
4. Find ways to feel grateful every day. Most of us take so much for granted that we often overlook our blessings. Do we have food to eat? A warm place to live? Our health? Family? Security? Some people keep a gratitude journal and others just say a prayer of thanks every night. Do whatever works to remind yourself of all the good things in your life. When we read the news about hunger, violence, loss, and terror, they can broaden our perspectives and lessen the importance of losing our keys!
5. Practice taking short breaks throughout the day to become aware of what you are thinking, feeling, or doing in the present moment. If we set reminders (electronic or written) that prompt us to step back and look at ourselves, it can help in many ways. This observation can be called mindfulness. Does my attention match my intention? In other words, did I really want to be checking my emails right now? Is my neck tense? What am I telling myself about this task that I am avoiding? Developing the skills to step back and look at ourselves can help us ensure that we are acting in our best interest.
6. Exercise! Dr. John Ratey, professor of psychiatry at Harvard Medical School and author of Spark: The Revolutionary New Science of Exercise and the Brain suggests thinking of exercise as a form of ADD/ADDH medication. Exercise improves focus, energy, and mood. Any aerobic activity, even 30 minutes of brisk walking, can cause your brain to release endorphins, dopamine, norepinephrine, and serotonin. These brain chemicals increase your ability to focus and pay attention. So if you feel stuck, overwhelmed or don’t know where to start, try running or jumping up and down stairs!
7. Stay fueled with healthy foods and fluids throughout the day. This means different things to different people, depending on whether you’re a vegetarian, a meat eater, on a Paleolithic diet, or whatever! Regardless, a diet low in sugar and simple carbohydrates and rich in good-quality fruits, vegetables, and protein is probably best. Try not to go too long without eating and stay hydrated. This all adds up to an optimally functioning brain and body. If you tend to hyperfocus, you may want to set up electronic reminders: Don’t Forget to Eat!
8. Get enough sleep. Staying up late seems to go hand in hand with ADHD and some people have a second wind at 11 pm It helps to develop a bedtime routine that works just for you. For at least an hour before bed, what could you do that would allow you to relax, forget about the day, and prepare for sleep? Some suggestions are keeping the lights low, listening to relaxing music, slow stretches, meditation or yoga, turning off electronics, and going to bed with a book. What time should you start relaxing? Once you’ve figured it out, set an alarm to remind you to start your routine. It’s not easy, but getting enough sleep can improve the whole next day and help you function at your best.