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The ADHD breathing paradox — you need to focus to do the thing that helps you focus (lemmy.world)

submitted 5 days ago by DeLalo98@lemmy.world to c/nosleep@lemmy.world

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My therapist keeps telling me to "just do some breathing exercises" when I'm overwhelmed. But like... that's the problem. When I'm in ADHD paralysis I can't even start the breathing exercise because starting things is literally the issue.

Has anyone found a way around this? I've noticed that having something visual helps me — like a circle that expands and contracts — because it gives my brain something to latch onto instead of trying to count in my head (which I lose track of after 2 seconds).

What techniques actually work for the ADHD brain?

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[–] TylerDurdenJunior@lemmy.ml 3 points 5 days ago

it is a practice.

like. not a few weeks kind of practice, but rather 12 months kind of practice.

people are different, but what worked for me was sitting down for 10 minute "meditation" sessions.

my mind is racing all the the time during, i get maybe 1 - 3 focused breaths.

It helped me to recognize a category of any thought that popped up, and then just try to let it go.

It helps me detach and distance myself a bit from the thought itself. Something i find very helpful when it comes to both the symptoms of ADHD but i would guess also in general.

Give yourself time. To break from the tracks of the mind is a slow process.

Something you keep returning to for safety, for familiarity.

Give yourself time to learn. to change that pattern. It doesn't always work. Sometimes you forget for a period of time.

thats ok

[–] Aquila@sh.itjust.works 1 points 5 days ago

Doing grounding helps me into meditation with a particularly turbulent mind. Sit down and think about what you’re able to hear, what do you see, what are you feeling. Go through the body head to toe checking in with everything. Does your skin itch? Are your shoulders tense? Do your legs want to run? Are there pent up emotions hanging out somewhere in the recesses?

Often i get distracted and have to remind myself many times during that process but slowly the mind stills and can focus on breathing afterwards.