Relaxation Techniques to Relieve ADD Symptoms

Using Meditation, Yoga, and More to Feel Calm and in Control

Oct 18, 2008

Relaxation techniques have been proven to ease the many symptoms of Attention Deficit Disorder. Several of these methods can have a positive effect on ADD sufferers.

People who suffer with Attention Deficit Disorder often find it difficult to properly categorize their thoughts. They may feel as though things go "in one ear and out the other." Their tendency toward hyperactivity, inattentiveness, and restlessness can make it difficult to pay attention and be truly present in the moment. Consequently, many people with ADD may feel perpetually anxious and distressed.

Invoking the "Relaxation Response"

Traditionally, when people are under stress they experience a "fight or flight" response that raises their heart rate, blood pressure, and anxiety level. They may worry about what is happening, or what is going to happen. When invoking the "relaxation response," people are teaching their bodies to release stress and to boost feelings of serenity and joy. The heart rate will slow and blood pressure will drop. When relaxed and calm, people may feel more present in the moment.

Relaxation Techniques Benefit ADD Symptoms

According to the Child Development Institute, children with Attention Deficit Disorder should learn how to relax to ease hyperactivity and disruptive behavior as well as increase attention span and task completion. Their findings "suggest that relaxation training is at least as effective as other treatment approaches for a variety of learning behavioral, and physiological disorders…effective in…some aggressive, impulsive, or attention deficit symptoms."

The overall purpose of relaxation training is to develop the ability to self-regulate thoughts and emotion and to release tension and anxiety. Anyone who would like to benefit from these relaxation techniques should choose the one that appeals most and set aside time daily to practice. A brief description of each technique follows.

Deep Breathing Exercises

Sit with the back against the chair, as straight as possible. Breathe deeply through the nose and exhale through the mouth. Breathe from the abdomen to get as much fresh air into the lungs as possible. The more oxygen transported to the brain, the less tense and anxious one will feel.

Progressive Muscle Relaxation

Make sure all clothing is loose and comfortable. Arrange to use a space that is quiet and relaxing. Begin by taking deep breaths. Slowly tense the muscles in the feet for ten seconds, then relax. As the muscle relaxes it will release tension out of the body. After beginning with the feet, move on in sequence to the calves, thighs, hips, buttocks, stomach, chest, back, hands, and finally the neck, shoulders, and face. Progressive muscle relaxation concentrates all of the tension and frustration in the body and ultimately releases it.

Meditation Practices

There are many different ways of meditating. Some people prefer to use a pre-recorded tape or videocassette. Others allow a therapist or other healer to lead them into meditation. Some people meditate while walking. They may concentrate on the rhythm of their feet moving, the sensation of the ground beneath their feet, or the feel of the sun on their face. Other people prefer to meditate indoors in a quiet, comfortable, relaxing space.

The core idea of meditation is to deliberately remove the clutter of thoughts from one’s mind by concentrating deeply. Some people like to focus on a meaningful word or phrase and murmur it repeatedly. Others listen to quiet, unobtrusive music. When meditating, it is important to realize that it is normal for thoughts to intrude. Gently direct the mind back to a focus. Even ten minutes of meditation can provide a sense of calm and relief.

Visualization or Guided Imagery

This is a form of meditation in which people imagine a peaceful place like a tropical beach, a walk in the forest, or any other quiet spot. When they imagine their restful place they should picture everything there, down to the last detail. This can include sights, smells, tastes, and sensations. When in this place they should feel all tension subside and only allow positive images into their mind.

Yoga Exercises

Yoga involves a series of both moving and stationary poses combined with deep breathing. There are many types of yoga classes, but the ADD sufferer may benefit most from ones that concentrate on stress relief or a beginner’s course. It is best to attend yoga with a qualified instructor to minimize injury.

Tai Chi Stress Reduction

Tai chi involves a series of slow, flowing body movements that emphasize concentration and the circulation of positive energy throughout the body. It is practiced to calm the mind, reduce stress, and to condition the body. Tai chi is safe for all ages and fitness levels but, like yoga, it is best to learn from a qualified instructor.

Massage Therapy

According to the Northwestern Health Sciences University, there are plenty of simple self-massage techniques one can use to relax and relieve stress. For example, one can massage his own scalp, the bridge of his nose, or his shoulders. For maximum benefits, however, it is best to get a massage from a Certified Massage Therapist (CMT). It can be enormously relaxing and a huge stress reliever.

Other Relaxing Activities

Learning to relax can have enormous benefits for those who suffer from Attention Deficit Disorder. It can ease cluttered thoughts, hyperactive tendencies, inattentiveness and anxiety. It can be helpful to learn deep breathing, progressive muscle relaxation, meditation, visualization, yoga, or tai chi when experiencing stress and frenetic energy. On its own or in conjunction with other therapies, relaxation techniques can improve the well being of anyone who has ADD.

The copyright of the article Relaxation Techniques to Relieve ADD Symptoms in ADHD/ADD Coping Strategies is owned by Abby Deliz. Permission to republish Relaxation Techniques to Relieve ADD Symptoms in print or online must be granted by the author in writing.