Non-Medication Strategies for Managing ADHD and Anxiety
written by Dr. Liz Nissim, posted on Psychology Today
Many children, teens, and young adults may be managing symptoms of both ADHD and anxiety at the same time. While medicationis often an option, other strategies can be used to manage ADHD and anxiety as well. They can be used in place of medication or in addition to it to help manage symptoms.
Quieting the Noise
With ADHD and anxiety, the common complaint is the “noise” in one’s mind. That is, the impact of the stimulation and overstimulation of the outside world alongside the anxious thoughts that are constantly running. People struggle to maintain focus on a task or even complete a thought without other interfering and distracting thoughts.
I often recommend setting aside 5-10 minutes at the beginning and end of each day for sitting in silence. No phones, computers, tablets, nothing. Perhaps a journal and a pen, a cup of coffee, or nothing at all. Sit in silence and either acknowledge the noise in your head or let it go.
Focusing on the present moment, the present thoughts, the present focus for the day allows you to enter the day with a goal, or goals, and create a direction for the day. This practice also improves mental focus and reduces the amount of mental and physical energy wasted each day and leading to brain fog and fatigue. Sitting in silence also provides relief from the fight-or-flight response often lurking in the background beyond conscious awareness.
Begin with short 5–10 minute sessions and gradually increase their duration as you gain comfort. Use the time to create lists of goals for the day, the week, or the month. You can also use guided meditations found on many apps.
Get on the Move
Exercising, whether through jogging, yoga, walking, strength training, or any combination thereof, can be an incredibly important part of managing struggles with focus and anxiety—at any age. Even moderate movement helps bodies release endorphins. Movement additionally counters stress by minimizing release of cortisol, lowering anxiety, improving mood, and boosting ability to focus.
Aim for at least 30 minutes of moderate exercise most days. It doesn’t have to be intense—just enough to accelerate your heart rate. For children and teens, provide opportunities for playing outside—bouncing on a trampoline, riding a bike, swimming, or participating in organized activities.
