How To Help Manage ADHD

 

 

...referenced at times as ADD (Attention Deficient Disorder), it can often be dismissed or thought of as ‘just a phase’.

But ADHD is a real medical condition with more adults now being diagnosed, having struggled all their young life, perhaps picking up the labels of ‘badly behaved’, ‘trouble-maker’ or ‘annoying fidget’.

Many parents and teachers alike may think that every child goes through stages of inattention, daydreaming or ‘hyper-active’. With so many distractions and busy lives we lead, this can appear true to some extent, a child is a child, excited about life and learning and can sometimes be impulsive with their behaviour.

ADHD typically falls loosely into 2 main categories:

1. Inattention (regular or sustained attention difficulties).
2. Impulsive hyperactivity (regular or sustained behavioural difficulties).

With greater medical advancements and understanding, it’s important to be aware of consistent signs that could avoid the negative labels and get the right support for a child early on in life.

With the rise in these conditions, I’ve helped hundreds of young people become aware of their impulses and learn tools to calm the over-activity and lessen the impulsive negative behaviours and actions.

In some situations, medication is prescribed but either way one of the most important things a child with ADHD can do is learn to manage the condition better.

Here are my 5 top tips for helping children handle attention issues and impulsive behaviours:

1. Sport or Activity: Choose something that they are interested in first! And where possible a sport that requires attention and focus. A martial arts class such as Karate or Kickboxing is a great example of this. Having learnt from my husband and renowned Martial Arts Master, Ian Fox, the discipline, focus and sequences learnt in such classes as well as the exercise and fitness element is very useful.
   
   
2. Limit Screen time: Many children with ADHD can have impulsive and obsessive traits, meaning they are not able to appropriately regulate and understand the need for limitations. If left, some would stay on them all day. Structure and clear boundaries are essential to help in their day-to-day lives. Create a screen-time schedule… and stick to it!
   
   
3. Mood Food Triggers: There may be certain foods that trigger more of the condition. The obvious and enemy number 1 for all children (and adults :-)… SUGAR! And the biggest kicker for parents is those hidden sugars, you think you are giving them healthy meals and snacks and then you read the small print…arrgghh! For 7-days stick to your normal weekly meal/food options but keep a journal or note of incidents and what foods or drink they’ve had that might have been the trigger. The food/mood link is not present for all children, but it’s a good start.
   
   
4. Quiet Time: Important for all of us, when was the last time you sat down for 5 minutes at least without some distraction (TV, Radio, device, phone, kids, or all at the same time)?! Our lives are way too busy and personally feel many have lost the ability to know how to ‘do-nothing’ or be quiet for a short time. Not only does this lead to overwhelm and stress, but prolonged periods can have a detrimental effect on mental health and a calm home life. Start small and choose something your child can focus on (such as favourite toy or an item in the room), sit in a place without distractions and be quiet for 10-seconds. Then ask them what they noticed or felt. Do this regularly, extending the time incrementally to train mind and body to be still and quiet.
   
   
5. Sleep: Create a healthy bedtime routine, especially for the School week. Try this…

• After homework or early evening, find an appropriate time to casually chat through the day with your child/teen (i.e. dinner time, come in from work, etc).
  
  
• Help them create a worry/happiness list (or for younger children a worry box and happiness jar). Getting worries out of their head can be really helpful to share or just to work through before settling down to sleep. And being reminded of something that makes them smile or feel happy releases endorphins and gains perspective over anything they’re feeling.
  
  
• An hour before bed, have a no-device rule and encourage them to read a book (or you read to them depending on age). Reading also helps children use their imagination and creative thinking develops curiosity and resourcefulness.
  
  
• Belly breathing – just before sleep get your child/teen to place their hands on their belly… imagine the belly is like a balloon, breathe in and allow the belly to expand, breathe out and it comes back in. Try 3-5 of these and the mind will be focused on the belly, the body relaxed for better quality sleep (use again if awake in the night).

These are all effective strategies for all children. And can be very useful for those with ADHD/ADD, along with the right diagnosis and support, children can live a happier and more fulfilled life with their condition, not be defined by it.

Got a question or need some help with your child's challenging behaviour? 

Get it touch>>, it'll be a pleasure to help.
 
Big smiles, Annette x