5 Relaxation Techniques for Women Managing ADHD

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Many people believe that Attention Deficit Hyperactivity Disorder (ADHD) is only a condition for hyperactive schoolboys. However, that is very far from the truth. This belief stems from the way ADHD manifests quite differently for women, which often goes undiagnosed until very late into adulthood.

In 2014, a review on ADHD in women and girls stated that there are several obstacles to identifying ADHD in women. The general issues related to ADHD are much more obvious for a teacher because, as mentioned earlier, ADHD in women often goes undiagnosed, which is terrible. That said, if you’re a woman trying to cope with ADHD, you know how hard it is to cope with this condition.

Luckily, there are some relaxation techniques that you can do to relieve yourself from stress and anxiety. Here are some of them.

Work Out

Although the effects of working out can only last for long, it doesn’t mean it’s useless. However, you have to look at it as a dose. You can aim for at least 30-40 minutes a day at least four times a week if your time allows.

Of course, the intensity of your workout depends on yourself, but it’s highly recommended that you do it with moderate intensity. Also, you have to have a checklist when it comes to your workout. For example:

  • Your heart rate goes faster.
  • You’re sweating.
  • Your muscles feel tired.
  • You’re breathing quite hard.

If you’re still unsure about which kind of workout you want to start, you can consult your doctor. You need to ask your doctor about whether you’re allowed to take some workout supplements, especially if you’re taking medications such as Vyvanse. Vyvanse, for example, can have undesirable interactions and side effects if you’re also taking in MAO inhibitors like linezolid, methylene blue, rasagiline, etc.

Deep Breathing

For the most part, we can all understand what deep breathing is all about. However, if you look around, not many people do it. But did you know that deep breathing has several health benefits to your body? First, breathing deeply requires deep concentration.

Focusing on breathing will force your mind to focus on breathing, giving you a moment of clarity. Also, it releases endorphins which help clear your body of toxins. But how do you do it properly?

All you need to do is to pause for 30 seconds to a few minutes and focus on nothing but your breathing at that time. Then, if you have a lot of extra time, you can lay down and close your eyes while focusing solely on your breathing. The more time you devote to deep breathing, the more relaxed you feel. This can also help you sleep more deeply if you do it before sleeping on your bed.

Write Your Thoughts

One of the most helpful things you can do to help you relax more is to try journaling. If you write or draw your thoughts in a journal, you’re letting go of the stressful thoughts and feelings you had for the day. Also, it will help express the things you’re holding back for the entire day.

Journaling is letting go and expressing your feelings, which is a great avenue for relaxation. The best time to do it is at the end of the day when you’re finished with work and have free time. This is a great time because this is where you’re most tired and frustrated after a long and tiring day of work.

Before you go to bed, carry your journal to your room and write or doodle away your feelings.

Learn How to Meditate

Another great way to relax, especially for women with ADHD, is through meditation. Meditation itself is the art of relaxing one’s mind. It can involve a few things like deep breathing, reflecting, etc. Meditation is a huge part of Buddhist monks, but you don’t have to follow their religious teachings if you just want to learn how to meditate.

Meditation can help us relax and release all of our stress after a tiring day at work. Instead of thinking about your thoughts because of ADHD, you can focus more on the things you want to do, your positive feelings, etc. Not only that, but you can also stretch your body and exercise a little while meditating simultaneously through yoga.

Do Exercise Breaks

Sometimes, when things are overwhelming, we need to take a break. But for people with ADHD, it might not be possible since our minds won’t stop running even during a break. That said, one thing that can help you is to do physical activity during our breaks. This makes us avoid returning to our negative thoughts during our break, which can help us relieve our stress and feel more relaxed.

Final Words

Women get the end of the short stick regarding ADHD diagnosis, but it doesn’t mean we can’t do anything about it. That said, one way to cope with ADHD is to learn some relaxation techniques that we can use to avoid being too stressed about the thoughts in our heads due to ADHD.

In short, don’t let your condition control you; instead, take charge of your mind.