Wellness from Within. Embracing Holistic Practices for ADHD

Managing your ADHD 

Having ADHD can feel like a whirlwind. For some people, it can mean a constant battle with focus, organisation, and emotional regulation. Whether you’ve been newly diagnosed, or you’ve known since childhood that you have ADHD, there’s no doubt you’ll have spent some time thinking about the best way to manage your symptoms. 

Medication Pros and Cons 

There are a number of different approaches to treating ADHD. Of course, medication is one option. There are a number of different stimulant medications approved for use in the UK. These can be prescribed to be taken each day, or children with ADHD may only be advised to take them on school days.  

Medication can help with the symptoms of ADHD by improving executive functions. However, this route is not suitable for everyone. There can be some negative side effects, such as sleep problems, moodiness, decreased appetite, nausea and headaches. Additionally, people with ADHD may not want to take medication long term. 

Some individuals feel that medication takes away an important part of who they are. They see it as a way of making those with ADHD 'fit in' better in a neurotypical world and are resistant to this idea. An ideal world would cater to all neurotypes and celebrate their differences. 

A Holistic Solution 

I work with clients by looking at different elements of their lifestyle to see if they could make any changes or improvements.  

Once we have established this, we would look at building new and healthy routines into day-to-day life. This is not about changing every aspect of a person's life - that would be too overwhelming. Instead, we may look at putting together a morning routine and an evening routine. This can be enough to help someone with ADHD find more balance in their life. 

Below we will explore the different aspects of ADHD wellbeing and ways to manage them to feel your best. 

Food and Nutrition 

When looking at natural remedies for ADHD, it can be really good to start from the inside and work out. I will talk to my clients about what foods they eat and work out whether these may be impacting their wellbeing. People with ADHD should aim for a diet rich in protein and limit their intake of processed foods. This helps to level out mood and prevents the energy spikes and falls that can come with eating sugar and additives. 

Omega-3 fatty acids (naturally found in fish, seafood, nuts and seeds) are important for an ADHD brain. This is because omega-3 has a positive impact on neurotransmitter activity. This can help to ease hyperactivity and boost working memory. Additude magazine have a brilliant article on the topic of Omega-3 and ADHD. 

We would also look at how much and how often people eat. Some of those with ADHD can struggle with regular eating patterns and can frequently skip meals. Depriving the body of food puts it into 'fight or flight' mode. This adds unwanted stress, so we may look at ways to avoid this happening. 

Sleep 

Individuals with ADHD often have problems sleeping. Some see sleep as boring, or find that their brain chooses bedtime to be the most active time of the day. 

Therefore, developing an excellent sleep hygiene routine is crucial. The first step of this routine can start as soon as you get up. By tidily making your bed, it will seem much more appealing once the evening arrives. 

Start to prepare for bedtime around an hour before you want to go to sleep. By developing a relaxing, gentle routine, your mind will be in a much better state to allow you to drift off peacefully. Try taking a bath, applying scented body lotion or using aromatherapy oils to create a relaxing ambience.  

If you struggle to sleep, listening to a playlist of 432Hz music can help. This frequency helps to slow down the heart rate and put your body into a tranquil state. YouTube and Spotify have a number of excellent playlists you can check out.  

Self-Love and Compassion 

Self-compassion is profoundly important for individuals with ADHD, offering a pathway to understanding, acceptance, and resilience in navigating the challenges of their condition. Through practices like journaling, individuals can develop a deeper awareness of their thoughts and emotions. This helps to foster self-reflection and growth.  

Talking therapy provides a supportive space to explore ADHD-related struggles without judgment. This helps build a sense of validation and connection. In my work with clients, I help them to better understand which parts of their life can and can't be controlled. This helps them redirect their focus and energy toward achievable goals, reducing feelings of overwhelm and frustration.  

Learning to express your own needs and desires is important. This can empower you to advocate for yourself, building healthier relationships and environments conducive to your well-being.  

By embracing self-compassion, individuals with ADHD can cultivate a gentler, less critical inner dialogue. This encourages resilience and self-acceptance, even when life becomes challenging.  

Breathing and Meditation 

Breathing and meditation practices offer invaluable benefits to individuals with ADHD, providing tools to manage impulsivity, enhance focus, and cultivate emotional regulation.  

Yoga Nidra stands out as a particularly effective technique. It is renowned for its ability to induce deep relaxation and it also aids in processing trauma. This can offer a sanctuary for individuals to release tension and restore inner balance.  

Body scanning meditation, another beneficial practice, guides individuals through a systematic exploration of bodily sensations, fostering present-moment awareness and grounding amidst distractions.  

Guided meditation further supports individuals by offering structured prompts and visualisations, facilitating mental clarity and stress reduction. You can find a plethora of guided meditations on YouTube, so you should be able to find a voice and scenario that you connect with. 

These practices empower those with ADHD to harness the power of mindfulness. This can help them to find inner peace, even amidst life's challenges. 

Conclusion 

Embracing a holistic approach to managing ADHD symptoms can be profoundly beneficial. It allows individuals to take control of managing their own symptoms, and builds healthy routines and habits.  

By integrating various strategies such as self-compassion, meditation practices, talking therapy and sleep hygiene, those with ADHD can nurture their physical, emotional, and cognitive wellbeing.  

About the Author 

Jessica Valentine is a Child-Adolescent and Adult Chartered Psychologist. She provides mental health support to a variety of clients at the Brighton Wellness Centre and the Priory clinic. She developed her holistic approach to treating ADHD based on both research and personal experience.  

Both Jessica and her eldest child have been diagnosed with ADHD. She therefore understands how impactful it can be to make healthy, positive changes in order to feel more calm, centred and focused. You can read more about Jessica and her work here.