Meditation is the act of giving your attention to only one thing.

It is an umbrella term, encompassing a large number of diverse practices (Awasthi, 2013; Fox et al., 2016). It is derived from ancient theories tied to Hindu and Buddhist systems of thought (Matko & Sedlmeier, 2019).

 

Mindfulness meditation is a form of mental training that can improve neuropsychological deficits in ADHD (Tang et al, 2015). It can help reduce mind wandering and distractibility in ADHD by improving the functioning of the Default Mode Network (DMN) (Bachmann et al., 2016). A study by Zylowska et al (2008) has shown mindfulness training to be a feasible intervention for ADHD, resulting in improvements in anxiety and depressive symptoms as well as improvements in attention,  mood and stress reduction.

 

Mindfulness-based stress reduction (MBSR) training is a method of using meditation and yoga to increase the awareness of and reduce stress (Lee et al., 2017). Through this practice, one learns to observe his/her reactions to life's stressors (Kabat-Zinn, 1990). For adults with ADHD, mindfulness-based intervention improves attention deficits significantly (Lee et al., 2017).

 

Mindfulness Based Cognitive Therapy (MBCT) combines methods of Cognitive Behavioral Therapy (CBT) with mindfulness meditation, which provides the patient with an explanation for his symptoms as well as information about ADHD and behavioural interventions to manage the condition (Bachmann et al., 2016).

 

Mind–body therapies like meditation, yoga and Tai Chi have shown significant improvement in the symptoms of ADHD, offering a wide range of effects on psychosocial, emotional, and neurobiological functioning, making it a promising addition to current therapy regimens. (Herbert & Esparham, 2017). 

 

Yoga is an ancient physical practice, derived from Sanskrit word “yuj” meaning “to yoke,” and refers to uniting the body, mind and spirit (Herbert & Esparham, 2017). Yoga has been used as a form of exercise and meditation and has been studied as therapy for the treatment of stress, chronic pain, asthma, irritable bowel syndrome, and ADHD (McClafferty, 2011).

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• Mindfulness-Based Stress Reduction: The Ultimate MBSR Guide

• How to Meditate 

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Types of therapy:

• Cognitive Behavioural Therapy (CBT)  

• Occupational Therapy (OT)

• Speech & Language Therapy (SLT)

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For girls with ADHD, behavioral or psychosocial treatment may be recommended alongside medication management. Behavioral treatments for ADHD should be started as soon as the girl or teen receives a diagnosis. 

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Behavioral management can include more lifestyle support and possibly Cognitive-Behavioral Therapy (CBT). In CBT, goals and methods are stated clearly, and, therefore, can be measured for each individual. 

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Occupational Therapy (OT) can assist in the management of your everyday life, from sensory processing to difficulties in school work or employment. OTs draw from sociology, neurology, anatomy, and psychology to create a personalized plan that targets each child’s unique physical and mental challenges, aimed at improving daily function and overall quality of life.

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People with ADHD often rush their speech or jump from topic to topic, making it difficult for others to follow their points. Speech and Language Therapy (SLT) can help improve your ability to communicate effectively. 

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People to talk to:

• List of clinicians 

• List of ADHD coaches 

• Online ADHD coach

Exercise 

 We all know that working out can boost your mood, but it also can help control ADHD symptoms too. By moving your body you increase your brainpower, increase in energy, and help feel less confused (What’s the best exercise to manage ADHD symptoms?).

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In a study done by Montalva-Valenzuela, Andrades-Ramírez, & Castillo-Paredes, it was shown that moderate to intense aerobic exercise is beneficial for the management of symptoms. By performing some of the physical activities such as exercise or playing sports as listed below, it helps to not only prevent progression of chronic health problems and/or disabilities, but also improve neurobehavioral functions, attention, and general performance of executive functions. It also allows for reduction of impulsivity and hyperactivity (What’s the best exercise to manage ADHD symptoms?). 

• Aerobic: running, walking, biking, swimming

• Strength training: lunges, squats, weightlifting 

• Sports: rugby, soccer, basketball

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Diet

Eating healthy isn’t only good for your body, but it can also help decrease the symptoms of ADHD. Healthy eating patterns consuming fruits, vegetables, fish, and non-processed food decrease the symptoms of ADHD. Whereas consuming “junk-food, processed snack, sweet, and western-like” are most positively associated with ADHD (Pinto, et al 2022).

• Foods to Eat: 

  • High in protein: Nuts, eggs, cheese

  • Complex Carbohydrates: Fruits, vegetables 

  • Fats: Avocados, salmon, walnuts 

• Foods to Avoid:

  • Candy 

  • Corn Syrup

  • Sugar

  • Processed foods

Pharmacological treatment (medication) is the first line treatment recommended by NICE (2018) for treatment of adults with ADHD (HSE, 2021: 6). Despite medication being the mainstay choice in the treatment of ADHD, many patients still suffer from the impairing residual symptoms despite treatment (Modesto-Lowe et al, 2015) (Lee et al, 2017). Thus, it has been shown that a combination of behavioral interventions and pharmaceutical regimens effectively reduce ADHD symptoms significantly (Pelham et al. 2016). 

 

Swanson et al (2001) have shown that  psychotherapy combined with medication may play a role in treating behavioural problems, organisational issues and psychiatric comorbidities. Therefore, drug treatment should be based on a thorough assessment as well as be part of a comprehensive treatment plan that includes psychosocial, behavioural, and educational advice and interventions (Curatolo et al., 2010).

For more information on drug therapy, speak to your GP or get in contact with some ADHD specialists.

​Routines

By having a routine it’s one less thing you have to worry about. You know what your day will look like. Whether it’s getting up and having the same morning routine to start your day right, or unwinding after a busy day in order to get a good night's rest.

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A few examples could be getting up early enough in the mornings to get ready, make your bed, pack a lunch and enjoy a cup of coffee. Being productive in the mornings can set the tone for the rest of the day. 

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Or, if you’re a night person, you can come home after school/work and go to the gym and decompress after a long day. Come home, have a nice dinner and wind down before going to bed to ensure you get a good night’s sleep to repeat everything again the next day.  

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Checklists

A checklist can be very very helpful. You can write everything down you need to accomplish that day and the following days. This way you can keep everything organized rather than trying to remember everything.

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A checklist is also a great way to feel productive and keeps you motivated by being able to check things off your list. Seeing the list get smaller and smaller keeps you motivated to keep going rather than being overwhelmed with everything noted in your mind.

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Timetables

A timetable can also help you stay organized. You’re able to visually see what you have going on during the day/week/month. By being able to visualize everything it helps with staying calm and organized rather than stressing out because you can’t remember when you had planned during a certain time (Self-care for someone living with ADHD, 2019).

Education

Now that you are aware of your condition, the more you learn about it, the better able you will be to manage your symptoms and create healthy habits. 

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Explore a collection of resources that aided the creation of this information resource, and greatly provide a more detailed and holistic understanding ADHD, especially in women.

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APA reference list/Journal Articles (by section)

• Understanding the diagnosis

• ​Symptom Management

• Work & School Life

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Websites​

• Treatment for ADHD in Women and Girls

• ADHD Ireland

 

National Supports (Ireland)

• ADHD in Adults - National Clinical Programme

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Supports

It's important to remember you are not alone. There are millions of others living alongside you with this condition. Why not reach out to them,? After all, a like minded community know best how to help. 

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• Find a community of others like you!

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