Hi everyone! I wanted to share some techniques that I have known about for years and now I’m finally putting them to use. These have been incredibly helpful for me in managing stress, anxiety, and the chaos that often accompanies having ADHD. Life can be overwhelming, and I know firsthand how easy it is for our minds to wander to places that can screw us up emotionally. However, I read and heard about some effective mindfulness and relaxation methods that I started to practice throughout my day, whether I’m at work, winding down before bed, or even while riding the motorcycle. Here’s what’s been working for me:
Mindfulness Techniques
1. Mindful Breathing
Mindful breathing is my go-to technique whenever I start feeling low or anxious. It sounds simple but made me restless at the beginning. Here’s how I do it:
- Find a Quiet Place: I sit or lie down somewhere quiet, which can be challenging at work, but even the bathroom can be a refuge (I have tried)!
- Close Your Eyes: I close my eyes and take a few deep breaths to centre myself.
- Focus on Your Breath: I concentrate on the sensation of my breath entering and leaving my nostrils or the rise and fall of my chest.
- Gently Refocus: My mind inevitably wanders (thanks, ADHD!), but I gently bring my focus back to my breath without any judgment.
I started with just 5 minutes a day and gradually increased to 10–20 minutes. It’s amazing how this simple practice is helping me in calming my mind.
2. Body Scan
The body scan is a lifesaver for those nights when I can’t seem to turn off my racing thoughts and I want to be done with the day. Here’s my method:
- Lie Down: I lie on my back with my legs extended and arms at my sides.
- Close Your Eyes: I take a few deep breaths and close my eyes.
- Focus on Sensations: Starting from my toes, I notice any sensations without trying to change them.
- Move Up Your Body: Slowly, I move my attention up through my body, spending a few moments on each area: feet, legs, hips, abdomen, chest, back, arms, hands, neck, and head.
- Relax Muscles: If I notice any tension, I consciously try to relax those muscles.
This technique usually takes me about 10–30 minutes, and I often doze off midway through, which is freaking fantastic! I pass out like a baby.
3. Five Senses Exercise
This exercise brings me to the present moment by focusing on my senses and helps my brain get busy in the now. Here’s how I do it:
- Sight: I look around and find five things I can see, describing them in detail, in my mind, ofc.
- Touch: I find four things I can touch, noticing their texture, temperature, and how they feel.
- Hearing: I listen for three sounds and try to identify each one without judgment. One of those sounds is my squeaking chair.
- Smell: I notice two smells around me, which can be subtle or strong.
- Taste: I focus on one thing I can taste right now, even if it’s just the aftertaste.
This helps me refocus when my mind starts to spiral.
Relaxation Techniques
1. Progressive Muscle Relaxation (PMR)
PMR helps me release physical tension and relax. I do this at home. Here’s my approach:
- Comfortable Position: I find a comfortable position and close my eyes.
- Tense Muscles: Starting with my feet, I tense the muscles as tightly as I can for 5–10 seconds.
- Release and Relax: I release the tension and notice the sensation of relaxation for 15–20 seconds.
- Move Up: I move up to my calves, thighs, abdomen, chest, arms, hands, neck, and face, tensing and then relaxing each muscle group.
I usually do this for 10–20 minutes, especially when I need to unwind after a hectic day.
These mindfulness and relaxation techniques will help you manage stress, improve your mood, and enhance your overall well-being.
Consistency is key.
So try to practice these techniques regularly. Remember, initial bit is little tricky, it was for me. So start small and gradually increase the time you spend on these practices as you become more comfortable.
