All of us benefit from self caring activities, such as eating well, exercising regularly and getting sufficient sleep, but when you have ADHD it is important to try to take extra care. You probably already struggle with erratic sleep, compulsive eating or increased anxiety.
Eating well – Try to eat a wide variety of healthy foods. Aim to get at least 5 portions of fruit and vegetables every day (potatoes do not count!) Reduce the amount of starchy carbohydrates you eat in potatoes, bread and pastries and watch out especially for sugary foods and drinks. A healthy diet can help to stabilise your mood swings. Drink plenty of clear water to help your body to detoxify!
Minimise anxiety – Issues with organisation are probably already a challenge for you. Finding ways (there are some tips in my next blog) to get organised will help to decrease anxiety and your ADHD symptoms and increase your productivity. Learn Relaxation and Mindfulness and practice regularly to stay calm and allow your mind to slow down. You may just suddenly find a different way to get through a task rather than panic
Improve your sleep – Avoid caffeine late in the day, and too much alcohol in the evening before bed. Try to have a quiet bedtime routine, as far as possible going to bed at the same time every night. Make sure your room is uncluttered, cool and dark – and remove any distractions to sleep, such as televisions, computers, games machines. Learn relaxation exercises. Make sure your bed is comfortable. Listen to calming music (no lyrics) or natural sounds, such as the sea, to help you go to sleep. Try not to lie in bed too late in the mornings or take naps during the day as this will also affect your sleep pattern.
Exercise regularly – Exercise can be easier to fit into your routine than you think. Try several 10-minute bursts each day of aerobic exercise, which can be effective. Go to classes so you have a routine for exercise or plan it into your daily diary so it beomes part of your day. Try DVDs for Yoga and Pilates to help you stretch, relax and calm your mood and mind.