ADHD Calming Strategies

There are lots of calming strategies we can use to calm our ADHD brain. These are good go-to ideas when faced with a challenging situation. When done regularly by including them into our daily routine, having a calmer brain is possible. It just takes commitment and practice.

Although I wrote this post for those with ADHD, the following strategies may be of use to anyone in need of finding calm amongst the chaos.

When the brain is calmer, it can be freed up to focus on challenges, ideas, and is better at solving problems. Being calmer also helps out our immune system and overall health and well-being.

meditate for calm in the moment

Meditation sounds complicated but it’s actually really easy. It certainly brings about a sense of calm for me and helps me stay in the present moment. There are lots of different types and you don’t need a yoga mat or anything fancy to do it. Just find a quiet space, where you won’t be disturbed, and breathe. There are a lot of free apps that tell you what to do. You don’t have to master it straight away, but give it a go because it’s much easier than you might think.

sleep helps us feel calmer

Getting enough sleep, helps us feel calmer the next day. We all know just how much trying to get to sleep sucks right now, but we have to try. If your routine doesn’t fit with your sleep cycle, try whatever strategy you can to relax in the evening.

Sleep is essential to our immune system functioning properly. Try to get outside in the sun during the day, as this helps regulate the circadian rhythm, which is our internal clock thingy, which helps our body know if it’s night or day.

reduce external stimulation

A lot of us know when we don’t get the channel right on the TV, we get a sound that looks similar to the photo above. There’s so much going on around us these days, so it’s important to give our brain a much-needed break. When we reduce the outside stimulation stuff, our brain can relax and then learn stuff better. Use noise-cancelling headphones to reduce the noises or sounds around you, especially in busy working areas.

exercise to calm the ADHD brain

Exercise, although it makes our heart rate increase and we sweat, it actually can help us feeler calmer overall. This is because it releases two important things in our body – dopamine and endorphins, plus more. Dopamine gets released by our body when we exercise and helps regulate our mood.

I know that if I go for a walk, especially near water, I immediately feel happy and content. Endorphins sort of do the same job. They help produce a good feeling in the body. Either way, just doing some sort of exercise, is going to make us feel better, not worse, unless we stub a toe or break a leg or something. Try to exercise safely 😉

calming music and ADHD

If music was water, calming music might look like a ripple in water. Everyone has their favourite songs and they are usually put into groups on things like Spotify or iTunes etc…. These are just modern versions of CDs where music was grouped in genres.

Music is really powerful. It has the power to change our mood quite dramatically to either bring us up or down. For me, if I’m feeling down, I won’t put on something sad because I know it may bring me down. But if need to be calm, I’ll chuck on a playlist that is relaxing and calming. If you haven’t already done so, put your songs into groups based on mood. That way, you will be able to access them quickly when needed.

ADHD, nature and feeling calm

Nature seems to have a massive calming effect on the ADHD brain. I know that the moment I am not surrounded by buildings, concrete or stuff, I instantly relax and feel calm. Put me in a boat, or near the sea, and I’m even calmer because of the motion. Walking on a beach would be my ultimate calming go-to, but for now, I’ll take walking around the lakes down the road, or going camping off the grid!

sunlight and the calming effect

Getting out into the light of the sun, is good for many reasons. The sun helps our body make the essential vitamin needed for our immune system – Vitamin D. Vitamin D also helps improve our mood and is especially good for anyone who has depression.

Read about Vitamin D and Depression, check out this article HERE.

Over many decades, we have started to spend a lot of time in artificial lighting, staring at screens, and generally just spending more time indoors. If we can get out into the sun safely without getting burnt, we can support our body to make Vitamin D from the sun which is free! And, we get the added bonus of a safe suntan for those with fair skin. I don’t use sunblock in my situation, and only go in the sun for short bursts to avoid burning my skin.

Read a similar article on Vitamin D – HERE

Pets can calm us down

Just playing with or patting our furry friends, can make us feeler calmer. Having a pet can help reduce anxiety and depression, and make a massive difference to our mental health.

Pets can be especially good for children with ADHD, because if a child wants their pet to stay near them, they need to be calmer or their pet may run off or scratch.

Dogs, horses and even cats, are used all around the world, to help people with a range of needs, because of the health benefits they bring.

calm brain, creative mind

When we have a calmer brain, we are able to use our creativity to solve problems. We are out-of-the-box thinkers, but if we are overwhelmed, that creative genius inside, can go blank like a computer screen with no input. When we are calm, thinking outside the box is easier. It makes it easier to connect the dots on information, which can then be used to create solutions. The world needs this kind of thinking.

stay positive

Everyone is in a different situation, so what might work for someone, may not work for the next person. Adjusting strategies to fit our situation is essential. To lift my mood, and promote feelings of calm, I watch funny movies or video clip to relax.

Laughter can bring about a reduction in stress, which then has a positive knock-on effect for our immune system. An improved immune system, can help us fight infection and disease by increasing immune cells and antibodies.

I’ve been known to watch the odd ‘panda’ clip on YouTube when I feel wound up because I think they are hilarious and laughing chills me out. To me, they look like humans dressed up in panda suits based solely on their fumbling behaviour. There’s definitely a reason why they have needed a helping hand from us humans to increase in numbers!

If you need a laugh right now, check out the clip below.

do what works for you

Everyone is different so my panda video may drive you nuts. If you like something else, try it. Adapt a strategy to suit you. And if something works well for you, share it. I share what works for me in many different ways.

Life should be about sharing what works so we all feel better and relaxed. Don’t be afraid to share strategies that help you feel calm.

Additional Ways to Self-Regulate for Adults with ADHD & Anxiety

But if you need medical assistance or professional help, seek it immediately. A Doctor, Psychologist or Psychiatrist, will be able to help you get the support or assistance you need.

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