Help & Resources
Living with ADHD
Getting an ADHD diagnosis after a lifetime of struggles can bring up lots of complicated emotions. You want to better understand your ADHD brain, but where do you begin? With the right coping strategies and tools, diagnosis can be the start of a positive journey to self-acceptance.
Wait times for medication can be long, but there are plenty of effective ways to manage your symptoms in the meantime that can help you live a better and more fulfilling life with ADHD.
These tips and techniques for managing ADHD have been shared by adults in our peer support groups, backed up by professional advice and resources.
Exercise and ADHD
Exercise can have a positive impact on the symptoms of ADHD.
By releasing endorphins and encouraging dopamine production, it helps to reduce anxiety and nervous energy while improving focus, executive function and clarity.
Combining exercise with fresh air – think dog walks, running or even wild swimming – provides a double whammy: helping to improve concentration, boost mood, and provide valuable space and time to process your thoughts.
Of course, addictive tendencies mean adults with ADHD can be at greater risk of exercise addiction and related conditions (such as anorexia and mental health issues related to habitual behaviour), but in moderation, exercise is a great way to manage your ADHD symptoms.
Diet, Nutrition and ADHD
Despite conflicting opinions, there is no conclusive evidence to show that diet has a direct effect on ADHD symptoms.
That said, many of our peer group members with ADHD have noticed a connection between their diet, ADHD symptoms and overall wellbeing.
Some members have found following a gluten-free or dairy-free diet – or one that’s high in fibre, protein and healthy fats – helps to alleviate their ADHD symptoms, and coeliac disease, in particular, appears to have a strong genetic link to neurodiversity. (It’s worth getting tested if members of your family are affected by gluten intolerance.)
But it’s not just what you eat – it’s also how you eat.
Many people with ADHD have sensory processing difficulties (sometimes referred to as poor interoception) that lead to skipping meals, forgetting to stay hydrated and suddenly feeling ravenous as a result – all of which can exacerbate ADHD symptoms such as irritability, anxiety and emotional regulation.
In the same way as neurodivergent adults are at risk of exercise addiction, many report an unhealthy relationship with food that can lead to binge eating, bulimia, anorexia and other eating disorders. If you’re concerned that you may have an eating disorder, speak to your GP.
You’ll find more information about eating disorders at Beat Eating Disorders or Eating Disorders Support UK.
Mindfulness, Meditation and ADHD
Mindfulness and meditation are valuable tools for adults with ADHD. Yes, we know calming your mind feels like an impossible task, but even small doses of mindfulness meditation can help you regulate your nervous system and tackle the day-to-day challenges of life with ADHD.
Focusing on your breath, an object, or physical sensations in your body can help you recognise wandering thoughts and train your brain to focus on the present moment. This, in turn, helps to reduce stress and overwhelm while supporting emotional regulation, attention and executive function.
Pilates, Yoga, Tai Chi and ADHD
Therapeutic activities that focus on breathing and gentle movement are known to help alleviate the symptoms of ADHD.
Pilates and yoga are designed to improve flexibility, strength and mental wellbeing. Many of our peer group members practice – and recommend – different forms of pilates and yoga, including classes tailored for people with physical disabilities
Some studies have found tai chi to be an effective way to reduce ADHD symptoms such as impulsivity and inattention. Practising with your eyes closed (supervised or in a safe space where you can’t hurt yourself) has been found to strengthen the positive effects of tai chi.
Cognitive Behavioural Therapy (CBT) and ADHD
If you’re keen to address the symptoms of ADHD without resorting to medication, it’s worth considering cognitive behavioural therapy (CBT). CBT enables you to identify and change negative thought patterns and behaviours, and can be an effective treatment for adults with ADHD. CBT can also help you develop practical skills such as emotional regulation, conflict resolution, organisation skills and time management.
What's next?
ADHD useful links
Feeling lost on your ADHD journey? Our Help and Resources are here to help.
Sussex NHS clinics
Based in East or West Sussex, UK? Discover your local adult ADHD clinics.
