Using Mindfulness to Manage ADHD: Professionals Offer Strategies to Reduce Stress and Impulsivity
Although hyperactivity, impulsivity, and trouble focusing are often linked to Attention Deficit Hyperactivity Disorder (ADHD), there is an equally important emotional component at play. The way people with ADHD behave at home, at work, and in school may be significantly impacted by emotional dysregulation, elevated stress responses, and impulsive behaviors.
Gaining emotional intelligence (EI), which is the capacity to identify, comprehend, and regulate emotions, may aid in closing this gap and improve daily living by providing more serenity, self-assurance, and control.
Comprehending ADHD Beyond Attention
While the symptoms and causes vary by age group, ADHD affects both children and adults, according to Dr. Zankhana M. Buch, Chief Medical Officer, Apollo AyurVAID. The disorder is often inherent in youngsters, resulting from elevated energy levels exacerbated by poor dietary and lifestyle choices. According to her, individuals with ADHD often suffer from “work-life imbalance, chronic multitasking, ineffective stress management, and insufficient emotional vents,” all of which contribute to emotional dysregulation and executive dysfunction. She also notes that excessive sensory stimulation may exacerbate hyperactivity.
She goes on to say that Ayurveda links ADHD to a Rajasic mentality, which is characterized by continual stimulation and desire. She states that the goal of management is to balance Vichara (thoughts), Achara (lifestyle), and Ahara (diet). Regular routines, mild evening practices, a balanced, light, and Sattvic food, and enough sleep all aid in calming the mind and stabilizing Vata energy.
Developing Mindful Habits And Emotional Awareness
According to Dr. Sonam Kothari, a pediatric neurologist and the CEO and co-founder of Butterfly Learnings, children with ADHD often find it difficult to wait before acting. “Children who develop emotional awareness are able to respond to situations more thoughtfully and pause before acting impulsively,” she says. Children may learn to recognize triggers and use their emotions in healthy ways with the support of straightforward therapies like art-based expression, mindfulness training, and regimented routines.
Dr. Kothari stresses the value of demonstrating emotional intelligence and empathy. “Children learn to manage stress and develop stronger relationships when they receive consistent support from peers, teachers, and caregivers.” The groundwork for long-term emotional health is laid by these modest but persistent efforts.
Useful Strategies for Daily Calm
Structured methods are typically necessary for older children and adults to regulate their emotions. Before answering, Dr. Ajit Singh Baghela, Consultant in Paediatric Neurology at Artemis Hospitals, suggests mindfulness exercises like meditation, deep breathing, or thoughtful pauses. “A tiny but effective gap between impulse and action is created by the STOP method—Stop, Take a Breath, Observe your feelings, and Proceed thoughtfully,” he says.
Additionally, Dr. Baghela advises integrating mental and physical techniques, such as stretching, walking, or any other body-based exercise that reduces tension and releases extra energy. “You can avoid overwhelm by having structured routines that let you know what to expect,” he continues. Evidence-based treatments such as Dialectical Behavior Therapy (DBT) and Cognitive Behavioural Therapy (CBT) help enhance interpersonal skills and emotional regulation even further.
Even though each person may experience ADHD in a different way, emotional intelligence is nevertheless a universal technique for maintaining equilibrium. These professional-endorsed techniques, which include guided self-reflection, Ayurvedic practices, and mindful breathing, emphasize the same reality: controlling ADHD is about deliberately guiding energy rather than stifling it.