Using Yoga to Manage ADDWritten by ADD Management Coach Jennifer Koretsky
Exercise is a powerful tool for ADD management. Medical professionals recommend that adults get at least 30 minutes of aerobic exercise (such as running or biking) 3-5 times per week to improve their general health. For ADDers, this type of exercise is particularly beneficial, because it may balance production of neurotransmitters and reduce stress levels. Another form of exercise that ADDers are finding valuable is yoga. When practiced regularly, yoga offers numerous health benefits, such as increased strength and flexibility, and decreased blood pressure and cholesterol levels. However, greater benefits of yoga are arguably psychological ones. Yoga combines physical activity with self-awareness, which promotes a mind-body connection that many ADDers lack.When ADDers report challenges with impulsivity and hyperactivity, they often describe feeling like they don’t have control over their own bodies. They find themselves speaking before thinking their thoughts through, and often regret their words. They constantly fidget, unaware that their bubbling energy can be disruptive to others in work and social situations. And they feel as if they simply cannot stop whirlwind of thoughts spinning in their heads. Yoga can help ADDers learn how to forge a mind-body connection that promotes self-awareness and self-control. Yoga practitioners are taught deep breathing and relaxation techniques that help center mind in present moment. Practitioners are also guided into holding different postures, called asanas. Each asana is held for an extended period of time, as practitioner focuses on holding best posture that they can, while breathing calmly and deeply. The asanas promote stretching, strengthening, and balancing, as deep breathing promotes relaxation and mental awareness.
| | 6 Practices for Achieving Excellent Self-CareWritten by ADD Management Coach Jennifer Koretsky
Adults with Attention Deficit Disorder (ADD) often feel like they are running behind schedule, and just don't have time get everything done. As a result, many ADDers end up sacrificing their own self-care in order to scratch off items on their to-do lists. Those who skimp on self-care, however, will find themselves slowed down in end. It's nearly impossible to be an effective parent, spouse, friend, or worker when you are not operating at your best. And you can't be at your best when you are not taking care of yourself!The following strategies are small changes that ADDers can employ to practice excellent self-care. 1. Cover Basics Eat right, exercise, and get enough rest - we hear it all time for good reason! These are basics that our bodies and minds need to stay fit. Making even small changes in these areas will increase your energy levels and ability to focus. Please talk to your doctor if you need some guidance in these areas. 2. Schedule in "Down Time" Every Day With or without ADD, life is hectic. But ADDers frequently report feeling like they are on "over drive" or "high speed" throughout day. And this applies to mental activity, as well as physical activity! It's extremely hard to make progress when operating in this mode. Learning how to slow down and recharge may take some time, but benefits are well worth it. Try meditating, sitting quietly, or taking a peaceful walk by yourself. Feel free to start small - just 5 minutes a day will make a difference - and increase your down time as practice becomes more comfortable. 3. Choose Great (Not Just Good) Doctors From general practitioners to dentists, make sure that you have a friendly and reliable doctor who can help. Adults with ADD, especially those taking medication, should make sure they have GREAT doctors. Don't settle for doctors that make you feel uncomfortable. When choosing a doctor, talk to friends and family and find out who they recommend. Make sure doctor listens to your feelings and concerns, and answers your questions. If you've been to a doctor a few times and they never remember your name, face, or circumstances, it may be time to find a new doctor. The extra effort that is sometimes required is worth stress and frustration that you save yourself in end.
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