Learning to control your ADHD triggers

Medication can be beneficial in treating ADHD symptoms for both children and adults, but identifying your triggers and learning how to deal with them naturally can also help you reduce ADHD symptoms. Triggers that can aggravate ADHD symptoms include inadequate sleep, overstimulation, stress and digital technology use.

Once you've recognized your ADHD triggers, you can apply some simple behavioural management techniques to your daily lifestyle to help reduce ADHD symptoms.

Just Breathe! Controlled breathing is one of the most effective relaxation techniques. If you realize that you're becoming overly stressed or stimulated, concentrate on your breathing.

Slowly inhale through your nose, taking several seconds to do so. Exhale slowly through your mouth, even slower than you inhaled. While you are doing this deep breathing exercise, concentrate on something positive. If it helps, close your eyes for a few moments and picture something that normally makes you feel calm.

Try to do this breathing exercise for three to five minutes. The more you practice this technique, the more helpful it becomes. Breathing techniques work well for both adults and children.

If you're at work and feel yourself becoming stressed, take a short break. Walk around a bit and stretch. If time and conditions allow, go outside and grab some fresh air. A short 10- to 15-minute walk can help alleviate stress and clear your mind.

Children benefit greatly from periodic breaks in the classroom. in addition to recess. Spending time on the playground is a great way for kids to burn off excess energy and stress.

It isn't always easy to avoid your triggers. Lights, sounds, and crowds are all things that commonly overstimulate. Avoid busy stores and malls, or rush hour traffic congestion, if possible.

Overstimulation can occur if you spend too much time using a computer or watching TV. Because this is especially true for children, time spent using a computer or electronic games should be limited.

Poor sleeping habits will adversely affect anyone, but people with ADHD may notice that their symptoms worsen when they haven't slept well.

Natural sleeping aids include exercise, such as walking or yoga, and the above-mentioned breathing techniques. Your doctor can also recommend vitamins or supplements (such as melatonin) that can help you achieve a good night's sleep.

ADHD can make life challenging. Along with medical treatment, behavioural management and a few minor lifestyle changes can go a long way to ease the difficulty in a natural, healthy way.