Finding Balance: A Holistic Approach to Treating ADHD
Hey lovely human! If you’re reading this, you’re probably feeling a little overwhelmed (or a lot!) by the chaotic whirlwind that ADHD can create in daily life. I’ve been there, it’s a lot. As a licensed psychotherapist and someone who has lived with ADHD for as long as I can remember, I know firsthand how it can feel like you’re juggling flaming torches while riding a unicycle on a tightrope—blindfolded. Spoiler alert: It’s not as glamorous as it sounds!
But here’s the good news: You don’t have to go through this journey alone, and it’s possible to find a sense of balance and stability that feels achievable. Is it easy? No. Does it work overnight? I wish! However, let’s dive into how a holistic approach can be your guiding light on this adventure.
The ADHD Rollercoaster: It’s a Wild Ride
Picture this: you wake up in the morning, finally feeling energized and ready to tackle the day. But wait! Your mind is already racing—did I feed the dog? Where did I leave my freakin’ phone? What am I going to wear?! Sound familiar? Yep, ADHD can make even the simplest of mornings feel like an episode of Hazbin Hotel.
As someone who’s been on this rollercoaster, I’ve learned that finding balance isn’t about magically fixing everything overnight. It’s about embracing a holistic approach that nourishes your mind, body, and spirit. Let’s break it down into bite-sized pieces (because let’s be real, who has the focus for long paragraphs?).
Mindfulness: The Superpower You Didn’t Know You Had
One of the most transformative tools I’ve discovered is mindfulness. It sounds fancy, but it’s really just about being present and aware of what’s happening right now. If you’re wondering, “what even is that?” or “who has time for that?” or maybe even thinking, “that wouldn’t even work for me…”. Start with just one minute of deep breathing. Find a quiet spot, close your eyes, and take deep breaths in for four counts, hold for two, and exhale for six. Repeat this for a minute, focusing on your breath to help calm your mind and improve your focus. Our bodies aren’t all the same and some bodies can struggle with this kind of breathing at first. Be mindful of your body’s abilities and make sure to adapt this to what works for you!
I remember my first attempt at meditation—it was about as successful as trying to teach a fish to fetch. My thoughts were all over the place, and I felt like I was failing. “What did I eat for lunch yesterday?” “Did I ever call Grandma back?”. It was like my body AND brain were instantly like NOPE! But that’s the beauty of it! It’s not about perfection; it’s about progress. As you practice, you’ll find that it slowly gets easier and easier until those racing thoughts start to slow down, and you can take a moment to breathe. If you’re still struggling after a while, try giving this blog post a read about overcoming the barriers to deep breathing.
Movement: Shake It Off!
A little movement might be the ticket to unlocking your potential and lifting your spirits! Physical activity can work wonders for managing ADHD symptoms. Whether it’s a brisk walk, dancing in your living room, or even a quick game of tag with your kids, getting your body moving releases those feel-good endorphins.
In my own experience, I’ve found that when I incorporate movement into my day, I feel more grounded and focused. Plus, it’s a great way to channel that excess energy—like shaking up a soda can and then releasing it (just don’t forget to open it outside!).
Nutrition: Feed Your Brain
Now, let’s talk about what we put into our bodies. As someone with hanger issues, I usually keep all kinds of snacks on me. I used to just grab whatever I could like chips or cookies. I eventually learned that what I eat impacts my focus and mood. A balanced diet rich in whole foods, healthy fats, and protein can help stabilize those wild brain waves. I started swapping out buttered popcorn for organic popcorn, cheez-its for Simple Mills cheez-its. Another great hack is getting at least 20 grams of protein for breakfast. Not only does this stabilize your mood and thoughts throughout the day, but it decreases cravings.
Think of it this way: your brain is like a high-performance car. It needs premium fuel to run smoothly. So next time you’re tempted by that sugary snack, consider a handful of nuts or some fresh fruit instead. Your brain will thank you! Learn more about nourishing your brain here.
Learning the Ins and Outs of ADHD Through Therapy
At our practice, we also dive into the complex world of ADHD, helping you understand the nuances that can make a world of difference. You’ll learn about the role of dopamine in motivation and focus, how to navigate Rejection Sensitivity Dysphoria (that exhausting emotional rollercoaster), and the importance of executive functioning skills for daily tasks. You’ll explore emotion regulation techniques to help you manage those overwhelming feelings and navigate life with confidence.
You Don’t Have to Go It Alone
Lastly, remember that you don’t have to navigate this journey solo. Surround yourself with a supportive community—friends, family, or even support groups. Sharing your experiences and hearing others’ stories can be incredibly validating. It’s a reminder that you’re not alone in this beautiful mess called life. If you ever find it difficult to connect with others, you can have a visit with Marlee, the true princess of our practice to cheer you up!
Ready to Take the Next Step?
If you’re looking to explore these holistic strategies further or want personalized support, I invite you to schedule a free consultation with our practice. With compassionate experts, you will create a plan that fits your unique needs and helps you embrace your ADHD superpowers.
Embracing a holistic approach to managing ADHD isn’t just about finding strategies; it’s about cultivating a deeper understanding of yourself and your unique journey. So, grab a deep breath, give yourself a little grace, and let’s embark on this path together!
If this resonates with you, feel free to reach out! Let’s chat about how we can work together to find balance and joy in your life. Remember, you’re not just a person with ADHD; you’re a vibrant individual with incredible potential waiting to be unleashed!
