Help with calming overwhelming thoughts

[Lovski76]

Hi,

Hope you can help I have been diagnosed at the age of 18 with ADHD. I need some advise and support for my negative spiraling thoughts that lead my to a road of destruction and blaming of others.

This affects my confidence in work, socially and currently my ability to think in terms of what’s really going on. I am currently preparing for a big board exam that will elevate my next chapter in work. If anyone has any suggestions what I can do to help re-structure my thoughts and leads to my taking about how I have sabotaged a situation and have worry about what I have done wrong, this spiral thinking sends me down spiraling downward for sometimes days on end.

Please if anyone has any advice it will be used.

Luv

[Steak101]

deep deep breath love 🙏🏽 I hear you. This is very difficult I like to think of it as the the thought slide 🛝 but we know we need to stop it. A few hacks I use before letting my mind loose onto the playground of doom:

First, the reset breath where I put my arms up and very classically bring them down and then (second) remind myself of the latest kindest thing that person did or said to me. I take another breath and bring to the forefront that love. I remind myself, I am human, I am SO human with big feelings but I am loved for way more sh*t then my mess up.

The more we lean into that, the less we will feel the devil running into the playground of slippery slopes and negative dopes

🤷🏻‍♀️😔

It’s a deep breath. It’s a, “playground is not open tonight,” it’s an “im going to be okay” and a big huge reminder that you are def not alone in this. I’ve done a LOT and said a LOT that I did not mean but was just gone at that point.

We have to move forward one little or big breath at a time.

For my science brain… it physiologically resets our nervous system. It is hard for me to force a smile but the breath - has been a huge practical relief.

And the reminder of the last kind thing they did for you.

❤️

[Mamamichl]

welcome, and thanks for sharing! I usually use the calm and loóna apps for meditation multiple times a day. Exercise also helps at times too.

I also started DBT recently and it’s supposed to help you learn strategies to stop these thoughts. It helps with emotional regulation and communication skills.

[Steph99]

Activities and Sports are excellent for an ADHD brain. It can be a team sport or a sport that you practice on your own. Moving your body and keeping your body active is key. Identify an activity or sport that you enjoy and can focus on for an extended period of time and set short and long term goals for yourself with the activity or sport because reachable goals for the neurodivergent brain is good for grounding the mind. Brief meditation practices that use your breath or progressive muscle relaxation can aid the brain in reconnecting to the present moment. Other activities are art. Creating art or writing a poem. Starting a written or audio journal, blog, or vlog. The blog or vlog can be private and doesn’t need to be public. Be sure to secure your computer and make sure that you have updates for privacy and security. Test anxiety is real and most people experience test anxiety. Test anxiety for ADHD is worse and harder to control and overcome. Practice meditation while studying in a relaxed environment and use the same strategies before taking the board. Incorporating these habits and techniques are easier said than done. It takes time to develop a routine and form habits. Start today!