When ADHD Feels Overwhelming; Tips to Reduce Stress at Home

ADDitude magazine’s guest blog, “5 Daily Rituals to Reduce Stress in Your ADHD House Right Now” has some great advice from Suzanne Allen, PSY.D.

Regarding homeschooling and distance learning, Allen explains, “Stress has made these ‘spaces’ smaller, bringing about more yelling, more door slamming, and more intense emotions in quarantine. And with the another major stressor upon us—the back-to-school season—it’s even more difficult to stay measured in our reactions.”

Indeed, homeschooling and distance learning has put a strain on everyone—from teachers and parents to students and even employers (think about the flexibility working parents need right now!). Here are some coping strategies to consider as you look for rituals to find some peace amongst the chaos.

1. Acknowledge the paradox. There’s a “new normal” right now, positioning many of us to be extremely self-critical in terms of parenting, teaching and juggling other responsibilities, such as work. Although it’s easier said than done, try to cut yourself some slack and acknowledge that you’re doing your best.

2. Focus on the simple things. Kids find comfort in both routine and simple pleasures. You don’t need to go overboard to provide some staple comforts. Consistent bedtimes can help, as can a regular favorite breakfast or a unique “Hump Day” PE activity, such as a family dance party.

3. Change what you can control and forget the rest. This can be a tough one, especially for busy parents who feel the need to control everything to fit it all in. Allen has some great advice: “Let this be your guiding principle: how you want your child to see you during this time.”

4. Take care of yourself. That famous analogy, “You can’t pour from an empty cup” is more than just a cliche. While most of us can’t afford the time (or money) to take a tropical vacation to recharge, we can get up 15 minutes earlier to sip a cup of coffee in silence or watch a funny sitcom before bed rather than the news.

5. Speak up and ask for help. When you find yourself feeling overwhelmed or see that your child is struggling with schoolwork, ask for help. Consider asking a nearby parent if you can pick up anything for them the next time you go grocery shopping and they may offer the same. Reach out to teachers to find out what’s available in terms of extra help or grade recovery work. Or consider enrolling your student in LearningRx personal brain training to boost their cognitive skills and confidence. To learn more about one-on-one brain training, visit: https://www.learningrx.com/what-is-brain-training-/