ADHD and Anxiety: non-drug treatments everyone can try

Earlier, we introduced the topic of ADHD and anxiety with a report of how common forms of anxiety are much more common in people who have ADHD than the general population.  We also gave you a list of physical and psychological symptoms associated with anxiety.    We outlined the 4 most common axiety disorders associated with ADHD.  Remember half (52%) of adults with ADHD will experience general anxiety disorder during their lifetimes.

Now we’ll teach you a few things you can do to control anxiety.  Of course we need to start by saying that if your anxiety feels overwhelming or gets worse over time, you should begin by seeking the help of a professional, who might possibly prescribe therapy and/or medication.  There are, however,  easy, everyday things you can do to help control anxiety without taking another pill – that you can start right now!

  1. Exercise
  2. Eat right
  3. Get enough sleep
  4. Practice relaxation

Exercise Exercise Exercise

If you’re a regular Edge Foundation subscriber, you’ll have seen our review of John Ratey’s book, Spark: the revolutionary new science of exercise and the brain.

In it Ratey explains that regular exercise alone can dramatically reduce symptoms of anxiety:

  • Exercise releases neurochemicals that help you feel better (serotonin, the “feel good” neurochemical, and GABA, an important inhibitory neurochemical that basically gives the command to “stand down”. )
  • Exercise helps relax your body, reducing the resting tension of your muscles and thus interrupting the anxiety feedback loop to your brain.
  • Exercise teaches you that you have control over the symptoms of racing heart, sweating, and elevated breathing. That feeling this way physically is not the same thing as a panic attack.
  • Exercise even helps you unlearn the habit of anxiety.

Diet

We are going to sound like your mother, but she was right.  Be sure to remember to eat regular meals.  You may be able to get by and skip a meal with a little help from caffeine or sugar, but did you know that both of these foods can mimic the sensation of an anxiety attack – and actually trigger one!

Sleep

Irregular sleep habits can actually increase your anxiety symptoms!  Stress and anxiety may cause the body to produce a “no sleep” signal in the brain that heightens arousal and makes sleep difficult. This alerting effect is a cause of more anxiety and may set in motion a cycle of sleeplessness and stress.

Sleep is such a big issue for many people with ADHD that we are planning a future post on the topic.  In the meantime, there is a lot of information on the web about sleep, sleep problems, and how to develop better sleep patterns. Here are a few places to start.

Relax Your Mind

Take a time out and pause to let your mind and body relax. When you are stressing, do something distracting and fun. Take a deep breath.  Or fill your mind with a challenging task like a Sudoku or crossword puzzle and you won’t have room to think about your anxiety

Relax Your Body

Relax your body and your mind will follow – we call this the relaxation response.   Relax your body and your

  • heart rate decreases
  • breathing becomes slower and deeper
  • blood pressure drops or stabilizes
  • muscles relax
  • and your anxiety level decreases

Did we mention exercise?

Exercise can be a great way to release tension in your body.  There are non-strenuous ways to invite your body to relax as well.

  • yoga
  • meditation
  • relaxation exercises
  • biofeedback
  • and don’t forget to breathe.

Anxiety is a real and serious problem, but you don’t have to let it put you on the sidelines or eat you up inside.  It just takes self-awareness that your anxiety is getting the best of you and self-discipline to take steps every day to keep your anxiety at bay.  An ADHD coach can help you figure out which techniques are best for you and put a plan in place to help you stay on top of your anxiety.

Have you found any of these everyday habits have helped your anxiety levels?  Please share your experience in the comments.  We’d love to hear from you.

Related Post

Defeating the Clutter Monster When You Have ADHD When you have adult ADHD, staying organized can be a continuing struggle. Despite your best efforts, yet you never seem to get any more organized....
Mindfulness for a World with a Short Attention Spa... Ed: Thanks to Edge Coach, Dona Witten, PhD, ACC,  for contributing these excellent directions on how to meditate. Long before I became a co...
How Toxic Stress Derails the Developing Brain Scientists are discovering the physiologic connections between adversity, stress and academic performance. Children living in poverty are particularly...
The Educational Crisis in Our Juvenile Justice Sys... Arrested teenager with handcuffs on his hands Learning Challenges are Over-represented in the Juvenile Justice System According to the National Cen...

9 Responses

  1. Peggy Dolane
    | Reply

    I was amazed to discover that two, hour-long vigorous walks per week was all I needed to keep my anxiety under control. I exercise for my mind first. Any benefits to my body are a nice perk.

  2. Deven
    | Reply

    Great topic of discussion… and I would have to totally agree…

    Because ADHD does directly relate to anxiety disorders and symptoms…

    This a great guide to follow as far as dieting and exercising,etc because they are major techniques used to cure anxiety naturally…

  3. […] Next up, our Executive Director, Sarah Wright, will be speaking at the ADD Resources annual conference in the Seattle area on November 14, 2009. Her session, A is for Anxiety, focuses on how to keep anxiety at bay and builds on the material in these Edge blog posts: ADHD and Anxiety Overview, Common Anxiety Disorders and ADHD, and Non Drug Treatments for Anxiety Everyone Can Try. […]

  4. Windows Exhaust Fan
    | Reply

    Really interested when i read this hope to visit again

  5. […] Irregular sleep habits can actually increase your anxiety symptoms. Sleep deprivation is also linked to memory and concentration problems and can actually exacerbate hyperactivity symptoms. […]

  6. Dr. Panic Attack
    | Reply

    Panic attack and panic disorder are medically treatable conditions. They are generally treated with cognitive behavioral therapy, medication, or a combination of the two.

    There are millions of medical treatments out there, but one should try the best offer like this blog.

  7. […] Treating ADHD with exercise Spark: Reduce ADHD symptoms with exercise ADHD and anxiety:  Non drug treatments everyone can try […]

  8. Ellen
    | Reply

    Lots of great suggestions!!!
    However, did you mean “medication” or “meditation” under exercise? I’m assuming meditation which is a great way to to not only reduce impulsive behaviors but a way to “re-wire” the brain so as to increase the ability to stop and think before reacting. By bringing those peaceful moments into one’s day, it can also help to reduce anxiety. Also, there are various, specific breathing techniques that can actually help to bring balance back to the body.

    • Peggy
      | Reply

      Thanks for catching that typo!

Leave a Reply