Do you also remember ten other things while you are doing one thing? Does your mind wander when you are reading a book or watching a movie? This is a common occurrence for people with ADHD ( Attention-Deficit/Hyperactivity Disorder ). Medications and therapy are very effective for this. But they are not the only options you have. New research now shows that mindfulness meditation can be a great way to calm your mind and improve your focus.
Studies show that more than a third of adults with ADHD use this method, and about 40% of them report very good results. Unlike other treatments, mindfulness meditation doesn't require a prescription or a visit to a doctor. You can practice it while sitting in a chair, walking, or even through yoga.
How does this help with ADHD?
Simply think of it this way. If a muscle in our body is weak, we exercise it to strengthen it, right? The same concept applies to our brain.
Mindfulness meditation is a form of mindfulness practice that strengthens your ability to control your attention . It teaches you to observe yourself and focus on something. When your mind wanders, it trains you to bring it back to the present moment. It also helps you to be more aware of your emotions, which can help you control your impulses.
Scientifically, meditation is believed to thicken the prefrontal cortex, a part of our brain that is primarily responsible for controlling our attention, planning, and impulsive behavior. Not only that, meditation also helps increase levels of a neurotransmitter called dopamine, which is known to be low in the brains of people with ADHD.
Remember, this is like brain training. You can't expect results overnight. The key is to practice slowly and patiently.
The help from yoga
Research has shown that yoga can help manage ADHD symptoms. However, most of the research on this has been done on children. Like meditation, yoga increases dopamine levels and strengthens the prefrontal cortex . One study found that children who did yoga for 20 minutes, two days a week, for 8 weeks, had improved scores on attention tests.
What other benefits are there besides ADHD?
In addition to relieving ADHD symptoms, these calming methods have several other benefits.
| The benefit | How does that happen? |
|---|---|
| Increased self-esteem | People with ADHD often blame themselves because they have trouble completing tasks on time and remembering things. They often have thoughts like, "I can't do anything." Meditation is a great tool to silence this critical voice in your head. |
| Stress reduction | When we feel helpless and out of control, our body's stress hormones increase. People who meditate regularly have been found to have lower levels of stress hormones even during these times. |
| Helps in reducing body weight | The practice of mindfulness meditation can help you be more mindful of everything you do, especially what you eat. This can help you control your overeating and even help you lose weight. |
Some practical tips for meditation for someone with ADHD
"Easier said than done," you may be thinking. Sitting still and concentrating when you have ADHD can be a challenge. But don't worry. Here are some practical tips that can help you.
But before you start these things, it's important to talk to your doctor about your ADHD condition . It's wise to discuss with him or her how these methods are suitable for you and how they work with the medications you're taking.
- If your mind is wandering: Do you have thoughts running around in your mind? Imagine a beautiful blue sky. That sky is your awareness. The white clouds floating in it are your thoughts. Try to look at the spaces between those clouds, that is, the blue sky. Then your mind will come back to one place.
- If you find it difficult to stay in one place: No problem. Walking meditation is just as good as sitting meditation. If you get distracted while walking, slowly bring your attention back to the feeling of your feet hitting the ground.
- Help to make this a habit: You may need a little help making this a daily habit. Set a reminder on your phone, or mark it on your calendar at the same time every day.
- Join a friend: Going to the gym with a friend is easier than going alone, and having a friend to meditate or do yoga is a great way to keep going.
Take-Home Message
- ADHD is not just an attention problem, it also affects your emotions and impulsive behavior .
- Meditation and yoga are not a substitute for the treatments your doctor gives you, but they are two very good and helpful ways to supplement them.
- These methods train the parts of your brain that control attention and help create chemical changes like dopamine .
- Start with 5 minutes a day. Don't beat yourself up. The most important thing is to keep going.
- Don't forget to talk to your doctor before starting anything new, especially if you are receiving other treatments.
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