AuDHD

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A place for those that got both Autism and ADHD, those confirmed as one and are suspecting they got the other as well, and also everyone who is neither and just genuinely curious.

Since the combo comes with its own set of challenges, this shall be a place to ask for advice, vent, infodump about special interests and/or just vibe and meme.

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I used to shake during presentations. Here's what stopped it. (lemmy.world)

submitted 1 month ago by DeLalo98@lemmy.world to c/autisticandadhd@lemmy.world

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I have social anxiety and giving presentations at work was my personal nightmare. Shaky hands, shaky voice, completely blanking on what I wanted to say.

A colleague noticed and taught me this: 5 minutes before the presentation, go somewhere private and do slow exhale-focused breathing. Inhale for 4 seconds, exhale for 8 seconds. The key is the exhale being LONGER than the inhale.

The first time I tried it I was skeptical. But I walked into that meeting and my hands were steady. Not perfect, still nervous, but my body wasn't betraying me.

Now it's my pre-meeting ritual. Anyone else deal with physical anxiety symptoms at work?

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[–] jeeva@lemmy.world 1 points 1 month ago

Making a note of this for some upcoming presentations. Thank you!

[–] Arcanepotato@crazypeople.online 1 points 1 month ago

Nice, using breathwork to calm your nervous system! I find polyvagal theory really helpful (https://en.wikipedia.org/wiki/Polyvagal_theory).

I don't get nervous giving presentations anymore most of the time, but I used to try and wiggle out all the nervous energy, maybe listen to some loud music ahead of time to snap me out of it. Same idea, really.