🫶ADHD & emotional hell? Get relief NOW!
I am having a very BAD day. I had a panic attack which is causing me to become emotional and lose focus. I even started crying at work because the feeling is so overwhelming. I am sharing this because these tips actually help me get back to baseline, especially taking a walk and using an ice pack to my face and chest. I know how hard our condition is. This can help!
#mentalhealth #adhdoverwhelm #adhdmanagement #adhdhacks #adhd
Experiencing emotional turbulence due to ADHD can be challenging, but there are effective strategies to help regain composure and peace of mind. One powerful technique is the STOP Skill from Dialectical Behavior Therapy (DBT). This involves pausing what you're doing, stepping back, observing your feelings without judgment, and proceeding mindfully. This allows you to acknowledge your emotions rather than fighting them, which often intensifies distress. Another useful strategy is Radical Acceptance, which encourages accepting your emotional state as your reality in the moment. Acceptance can alleviate the pressure to change how you feel immediately, fostering compassion towards yourself. Engaging in intense physical activity, such as a brisk walk or dancing, can also be a great way to shift your emotional energy. Aim for 10-15 minutes of movement to experience a change in state. Purposeful distraction is another effective tool; listen to loud music, engage in a focused activity like a puzzle, or organize your space. Employing the grounding technique known as 5-4-3-2-1 can also help bring you back to the present. This exercise involves identifying five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. By using these techniques, you can create distance from overwhelming emotions and foster a sense of calm. Remember, you are not alone in this journey; there are tools and support available to help you navigate the complexities of ADHD.