Whatever obstacles we confront, we cope better when we perceive them. Effective methods rely on an undistorted image of the specifics, whether life feels simple, challenging, or somewhere in between. When we are stuck in reactivity, worry, or self-doubt, we find ourselves in the same old grooves in our thoughts and actions.
ADHD magnifies anxious feelings and self-doubt, but exact remedies rely on recognizing it. We cannot wholly manage ADHD if we underestimate its repercussions or ignore that someone has it. That clarity begins with viewing ADHD as hurting general self-management abilities rather than specific concentration or behavior.
What is self-compassion?
Researchers define self-criticism as being warm and compassionate toward ourselves when we struggle, lose, or feel insecure rather than disregarding our sorrow or slipping into self-criticism. Realizing that nobody is flawless requires self-compassion. Reparations can be handled with less self-judgment, rage, and blame when mistakes occur.
It’s not new-age bullshit to walk about saying, “It’s all OK; embrace me for the person I am.” It’s significantly more subtle. We all have stuff to deal with in our life, and there are moments when we need to apologize, fix mistakes, and work on ourselves.
We cannot always accomplish, be flawless, or remain calm in stressful situations. Self-compassion entails treating oneself no differently or worse than how one would treat one’s best friend.
How self-compassion helps with ADHD
ADHD makes it difficult to achieve goals in any circumstance; it is not only a “school” issue. ADHD also blocks its progress because its symptoms frequently undercut ADHD management efforts. Knowing these facts about ADHD may help you decide what to do next.
Self-compassion is a simple concept. But, unfortunately, we don’t treat ourselves as well as we would treat a close friend or child. That circumstance has real-world consequences and can erode our personality, confidence, and general satisfaction over time.
Alternative to self-criticism
Self-compassion is an alternative to self-criticism and perfectionism that is grounded in truth. As a result, we learn to prioritize self-improvement and accept responsibility for our failures without internal shaming. According to research, self-compassion enhances how we perceive problem-solving and tenacity, as well as how we treat others. In addition, it increases resilience when dealing with the consequences of ADHD.
How does self-compassion help someone who has ADHD?
It teaches us that personality and self-doubt are habits that can be modified rather than ingrained mental qualities. A common self-compassion practice consists of three components: watching what is happening now, connecting with others, and actively cultivating and constructing a healthy self-perspective.
Mindfulness
Being mindful is perceiving life as it is. Otherwise, we become mired in disbelief, fear, or fury and either shut down or strike out. Being “mindful” does not imply that everything is OK. Recognizing when we are sad also entails acknowledging we are burdened by our children or are at a loss for what to do. Take it all in; there’s nothing to repair currently, but this is precisely how things are for me.
Connecting with others promotes resilience. Our problems, whether we have ADHD or not, can make us feel isolated and distinct in our inadequacies. We are the only ones who make mistakes, have a child fail a lesson, or misbehave. ADHD is common. We all struggle with something, with or without it. The second step in practicing self-compassion is to remind ourselves that everyone works. We gain a sense of belonging.
The final part of the exercise is treating oneself as if we were our closest friends. It’s not that we’re flawless or don’t need to improve ourselves, but we can fight the little voice of self-criticism. We set better intentions for ourselves, saying, “May I be strong and nice to myself this time.” We remind ourselves how we might treat a buddy in a similar position without trying to make anything extraordinary happen.
According to research, practicing self-compassion may be beneficial to anybody. With ADHD, practicing self-compassion lays the groundwork for good improvements while navigating the other aspects of ADHD care. Self-compassion enables people to develop in ways they might have never imagined possible. That is precisely the purpose of the exercise.
What is self-care?
While it has recently gained prominence in popular language, the notion of self-care is not new. It’s not complicated, pretentious, or exclusive, either. Self-care is taking care of oneself.
Self-care is the purposeful practice of doing things to maintain or improve one’s mental or physical health.
When individuals talk about self-care these days, they usually mean making a conscious and intentional decision to look after yourself and your wellness.
ADHD Self-Care Techniques
- Take regular breaks.
- Pause and move around between tasks.
- Take a walk outside or work in your garden.
- Alter your diet. Studies show us, what you eat may help minimize ADHD symptoms — protein-rich foods aid in normalising blood glucose levels and regulating brain chemicals. Fish, legumes, and dairy products are all excellent choices.
- Rest comfortably. Do you have trouble falling asleep and regularly wake up during the night? Try going to bed and getting up regularly. Avoid heavy food and drinks before bed, and keep your room dark and quiet.
- Request assistance. Inattention and emotional fluctuations can lead to miscommunications with relatives, friends, and colleagues. If you’re at ease, explain your symptoms and, as a result, your efforts to make reasonable adjustments. They would be glad to help you.
ADHD impacts many facets of life, but constant self-care will help you enjoy more life balance and calm and support your healing path with your therapist. In addition, good behaviors and a supportive atmosphere give you more chances to put your particular abilities to use, increasing your enjoyment and productivity.
