Mindfulness + severe ADHD? (Emphasis on H!)

[JerzGirl]

Hi all, I'm working with a lovely 9yo who has really severe ADHD as well as anxiety. I'd really like to get her consciously using some calming strategies / coping skills, but it seems like my normal toolbox (breathing exercises, visualization, muscle relaxation) is generally a no-go for her, and I think it may be because it's so hard for her to hold still when she's upset.

Does anyone have suggestions for SUPER SHORT calming exercises to help a wild and free kiddo learn to self-soothe better, both at school and at home?

She's also very conscious of what other kids think of her (it is that age, after all) so anything not too visible would be especially great!

[Happle]

Our doctor recently recommended to purchase a boxing bag. Our child uses it for 5 to 10 minutes when she returns from school, and when she is feeling angry.

[RichSeitzOceanNJ]

Guessing you know of Turtles Breathing, one nostril at a time. Go to Paxis Institute and look for Pax for Parents or Pax Good Behavior Game for other proven strategies.

[JerzGirl in reply to RichSeitzOceanNJ]

Thanks! I was not familiar with either of those, will check them out!

[Skapfam]

My 7 y.o. daughter is the same. We've found very firmly directing her to choose between 2 physical activities to be most effective in the moment as she is too keyed up to engage in the other strategies! She needs some big muscle work to release all that excess energy or by inverting her body to help switch her brain (its a thing and it actually works!)....so she will go jump on the trampoline, ride her bike or scooter around the block, go to the park that is a block away, run up and down the stairs, or go upside down on the couch or bed, etc. We have found these much more beneficial to her calming down when that built up tension or energy is causing explosions or meltdowns or dysregulation in general. When she is in calmer states we model and practice those other tools of breathing and visualization and use of sensory tools like weighted blanket to calm her mind and body, and hope that the more we practice the more familiar she will be with them and at some point in the future start to utilize them when cued in moments of dysregulation. And then the hope would be for her to eventually start using them independently. Because of the lagging executive functioning in these kiddos that could be quite a few years from now but we celebrate each small step she makes in getting closer to managing her BIG emotions!

[Skapfam in reply to Skapfam]

Of course if she's in class or other public situations going for a run obviously might not be an option.... so finding other avenues of releasing that energy appropriate to the situation may be worth looking into. Occupational therapists have alot of amazing strategies they might be able to recommend if that is available to you. Off the top of my head one suggestion that wouldn't be too obvious - from seated position place hands on either side of hips palms down on the chair and lift lower body off of the chair and lock arms to hold self up for a few seconds. Not sure what these are called but does that description make sense? Maybe they're called seated push ups?? I've used them in the past and they are alot of work!

[JerzGirl in reply to Skapfam]

Great ideas, thanks so much!! Love the semi-still "seated pushup" (or whatever) idea! She has a bunch of sensory toys and things but this may be something she could do more inconspicuously. Your daughter is very lucky to have such a caring and creative family!