Inhale. Exhale. Breathe Deeply.
As Turbo Thinkers, we sometimes have trouble regulating our emotions. We feel things really intensely! How can we be aware of our emotions in our bodies? How can we use that information? How can we calm down our nervous system to regulate our emotions? When we have the ability to regulate our emotions, we can activate our executive function skills. For example, we can move out of the paralyzing state of overwhelm towards task initiation.
The first step is to develop awareness of the physical sensations. How does stress show up in our body? How do we feel when we are in a flow state? How do the feelings of calm and confidence show up in our body?
When we recognize our body’s reaction, we can pause and redirect.
What strategy will we use to create that sense of calm and confidence in my body first so that we can then take steps towards action?
Knowing how to pause when we are in the middle of a heightened emotional state is not easy! Luckily there are a variety of strategies to try and practice. None work immediately and all require practice. We are re-routing the pathways in the brain which takes time! Dr. Ellen Littman gives a perfect list of techniques in her article titled, Somatic Therapy: Understanding the ADHD Brain, Body & Trauma. This list includes:
Deep “belly breathing” involves inhaling slowly through the nose, allowing the chest and belly to rise. Hold each breath for four seconds, then release it through the mouth for four seconds. By fully expanding the lungs, this technique counteracts the rapid, shallow breathing that accompanies panic, and calms the amygdala, the brain’s emotion processing center.
Progressive muscle relaxation involves sequentially tensing muscle groups as you breathe in, then relaxing them as you breathe out, beginning in the upper body and moving down to the toes. The process can be enhanced with positive imagery, like recalling the image of a happy place.
Yoga, dance, walking outdoors, tai chi, and other types of movement are great ways to reduce tension held in the body.
Meditation takes practice, especially for those with ADHD, but research identifies significant stress reduction following eight weeks of practice. Like the other techniques, it is a tool that enables improvements in mood, anxiety, and attention.
For urgent, short-term relief, petting a dog or cat has been shown to increase serotonin, dopamine, and oxytocin, and to reduce blood pressure, heart rate, and cortisol.
My personal favorite strategy is a genuine, love filled hug. Aaaaaahhhhhhhh.