Managing Stress with ADHD

Adult ADHD can disrupt life in dramatic ways. A distracted mind and unstable emotions can wreak havoc on your career, finances, marriage, and family life -- not to mention your physical health and emotional well-being. No wonder ADHD adults experience more stress than those without ADHD.

Unresolved stress often worsens ADHD symptoms, causing a vicious cycle that can be hard to break. For example, adults with ADHD often struggle with erratic sleep patterns that stress makes worse. Stress can also pave the road for other health problems, such as high blood pressure and heart disease.

Luckily, adults with ADHD can manage stress with these smart strategies:

Get regular exercise. Any form of physical activity or exercise, especially aerobic workouts, helps burn off steam and crank up production of feel-good hormones in the brain (e.g., serotonin, dopamine, norepinephrine, and endorphins). The ideal exercise program includes strength-building activities and at least 150 minutes of moderate-intensity exercise, such as brisk walking, every week. Keep in mind that some exercise is better than none. In one study, as little as 14 minutes a day helped women fend off the negative effects of stress.

Use relaxation strategies. Relaxation exercises and techniques, such as tai chi, yoga, mindfulness meditation, and deep breathing, can help you cope better before, during, and after stress. To feel the fast stress-reducing benefits, try this deep breathing exercise:

• Lie flat on the floor, one hand on your belly, the other on your chest.
• Inhale deeply and slowly as you count to five. Your belly button should move away from your spine, and your chest should widen and rise slightly as your lungs fill with air.
• Exhale slowly to a count of seven. Your belly button should pull toward your spine.
• Let your belly button be your guide. When you deeply inhale, feel your belly button go out as your lungs fully expand with air. When you deeply exhale, feel your belly button suck in as you blow out old air and carbon dioxide.

Try positive psychology. Diminished self-esteem -- common in adults with ADHD -- can send stress levels skyrocketing and lead to negative thinking. Behavioral approaches to ADHD, such as psychotherapy and ADHD coaching, can help you think in more positive ways. On your own, keeping a gratitude journal, volunteering, or caring for a pet or plants, can boost your sense of well-being, purpose, and belonging and take some of the sting out of daily stress.

Next: How to get organized . . .