Keep Calm And Breathe: ADHD Relaxation Techniques To Ward Off Stress

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Sometimes, the symptoms of ADHD can sneak up on people. It can happen anywhere and anytime. It doesn’t matter if you’re at a business meeting or if you’re at the mall, triggers can appear anywhere. Stress already happens everywhere, but ADHD symptoms may trigger it even more. To help with this, here are some techniques you can use to calm yourself when the stress gets too much.

 

Everyone experiences stress. However, some people have long work hours and work that requires them to do overtime. These people sometimes leave the office so late and arrive at dinner even later. Sometimes, dinner is over by the time they come. For them, stress may reach a point wherein it can affect their health and social relationships with other people. 

 

For people who experience this and have ADHD, managing stress may need a bit more work. The way their brains are wired increases the difficulty of focusing and slowing down. This, in turn, can make them frustrated and thus more stressed. It can also impede on their work as it can lead to them not being able to meet deadlines or creating quality outputs. 

 

If you are looking for ways on how people with ADHD can manage their stress, here are some ideas on how to do it.

 

Acknowledge Your ADHD.

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The first step to solving a problem is always to recognize the problem. Don’t put too much pressure on yourself if you don’t meet a deadline. Don’t blame yourself either because you should know that what you’re experiencing isn’t the usual kind of stress. The only thing you should be blaming is your ADHD. ADHD is something that won’t leave on its own so going to a doctor and getting treatment would be your best move. 

 

Exercise Your Options.

 

Fight away the stress by moving and shaking it off. Whenever you exercise, your brain releases serotonin, one of the happy hormones and the one that fights cortisol, the stress hormone. You don’t have to run a marathon, doing a 30-45-minute workout like walking or cycling can already help. That 30-45 minute workout, in turn, can do wonders like increasing your ability to relax for 90-120 minutes and increasing your ability limits for stress.

 

Measure Time.

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For people with ADHD, time isn’t fixed or rigid. Instead, time is fluid for them. Therefore, a watch can significantly help them when it comes to reminding things like deadlines. Setting a timer can also benefit greatly. For example, if you’re planning to do something in, say, 10 minutes, setting a timer so that you can gauge and remember time better would be good. 

 

Create Boundaries.

 

You should always know your limits. It might be tempting to do a lot of things all at once especially so that these things can finally be done, but doing things one by one is much better. Doing too many things at once might overwhelm you in the end and in turn, raise your stress levels through the roofs. Do the activities that you deem are more important and learn how to say no when people ask you to do things to them.

 

These techniques are simple and easy to follow. Practice it by heart to keep your stress at bay while managing your ADHD. For more information on stress, you can go to BetterHelp.

Most Helpful Apps For Those With ADHD And Anxiety

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According to the American Psychiatric Association, Attention Deficit Hyperactivity Disorder or more commonly known as ADHD stands as one of the most common childhood disorders today. Around 5 percent of the children in the US deal with the said disorder, and although it is common for children, there are also cases of the disorder translating and persisting through adulthood. 

 

Being an adult with ADHD is not a simple task. From dealing with work to tackling other things such as their social life and other co-existing mental health issues, adults who have ADHD would always have a long list of things to do. With other problems at hand, like anxiety, managing work and day to day functions will be very tough. To cope with their conditions, the elements of organization, a great routine, and positive feedback or encouragement must all be present. 

 

The following apps mentioned below are the specific embodiments of the traits of life mentioned above. Without further ado, here are our picks for the best apps for adults or children living with ADHD and anxiety. 

 

Asana

 

Asana was initially created for the function of businesses. It allows users to get their work and tasks organized through reminders, task assignment, and sending notes or comments. Its free version will let you use it together with 15 more users. 

 

EpicWin

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EpicWin is a great way of injecting a little fun on your to-do list. The app allows you to turn tasks into “quests” which turns your real life into an RPG game. With this, you can plan out any event may it be professional ones, personal, or anything else. 

 

Remember The Milk

 

Another excellent organization app, Remember the Milk, allows you to create your to-do lists, set reminders, and more. The great thing about this app is its ability to have its content shared through various platforms such as text, email, social media, and it can even be synced through other apps like Gmail. 

 

Due

 

As the name suggests, Due is an app that focuses on reminding you about a task you must accomplish. It is pretty much what it is, a reminder app, but gives you more functions to improve the simple work.

 

Evernote

 

Perhaps one of the most well-known apps in this list, Evernote rose to popularity as a “digital notepad” that enables you to organize everything down to the last bit. Evernote cover photos, videos, notes, pins articles, and many more because it’s your one-stop shop for organization purposes. 

 

MindNode 5

 

MindeNode5 is a unique app in this list. It uses what it calls “mind mapping” to assist you to organize your ideas and enable you to link concepts or thoughts. It also offers features like color-coding your mind maps. 

 

Dropbox

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Dropbox is an app that has made waves as an accessible drive where you can store all your files. It can be accessed through a majority of other apps out there which makes it a beneficial tool to have everything in one place where you can organize them better. 

 

123TokenMe

 

An app that aims to promote positive behavior, 123TokenMe will reward users for behavioral milestones. It is an excellent app for parents, teachers, or therapists who all want to instill specific values in a child. 

 

If you need more information about adult ADHD and anxiety, go to BetterHelp.