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Lately I’ve been experimenting with new ways to mange my ADHD and anxiety symptoms naturally. To that end, over the past few weeks, I’ve noticed a significant decrease in both my anxiety and ADHD symptoms, and I believe it’s because I’ve been focusing on improving the state of my nervous system.
In this blog post, I’ll dive into how nervous system management, can impact anxiety & ADHD symptoms (for the better), and provide you with practical tips and techniques that you can incorporate into your own life.
So let’s get started!
The 3 Nervous System “States” You Need To Know About
Before we delve into the strategies I’ve been using, let’s take a moment to understand the three states of the nervous system, according to Dr. Steven Porges, Polyvagal Theory. He breaks down the nervous system into three distinct states – ventral vagal, sympathetic, and dorsal vagal. These states are what we feel throughout the day, so it’s helpful to know what they are and how we move from one to the other.
Ventral Vagal State: Rest and Digest 😊
The ventral vagal state is often referred to as the “rest and digest” state. It’s the state where we feel safe, open to connection, and experience a sense of calm and focus. In this state, we have the most access to our prefrontal cortex, which enables clear thinking and good digestion. This is the state we want to be in as much as possible to minimize the impact of ADHD and anxiety.
Sympathetic State: Fight or Flight 😳
The sympathetic state is commonly known as the “fight or flight” response. It’s characterized by feelings of anxiety, agitation, and irritability. When we’re in this state, our digestion is impacted, our focus is probably not where we want it to be, and access to the prefrontal cortex is limited. I believe that folks with ADHD and anxiety probably spend a great deal of time in this state, and while it’s helpful in some instances, we’re not designed to stay in this state for long periods of time.
When we stay in sympathetic mode for too long, it can lead to burnout, adrenal fatigue and emotional disregulation. All of these states exasperate ADHD and anxiety symptoms, so it’s worth noting when you feel like you’re in this state, so you can actively do something to shift back into ventral vagal (AKA parasympathetic state)
Dorsal Vagal State: Freeze Mode 🥺
The dorsal vagal state is often associated with the freeze response. It’s the state where we feel trapped, curled up, and lacking options. In this state, our posture may become bent over, and we may experience feelings of sadness and heaviness. This can also exasperate ADHD and anxiety symptoms, particularly when it comes to procrastination, RSD and struggling to get started on anything.
Strategies for Managing ADHD + Anxiety (Via the Nervous System)
Now that we’ve explored the three states of the nervous system, let’s focus on strategies specifically targeted at managing ADHD + anxiety symptoms naturally. These techniques can help improve emotional regulation and overall well-being. Here are three key approaches that have made a significant difference for me:
1. Experiment with Deep Breathing and Mindfulness
One powerful technique is deep breathing. During stressful or triggering situations, like a one-on-one meeting with your boss, practicing deep breathing can help shift your nervous system from fight or flight mode to rest and digest mode. Before the meeting, remind yourself to breathe deeply and focus on your breath throughout the conversation. You can even write a reminder on a piece of paper to keep it top of mind. Afterward, observe how you feel and evaluate if deep breathing made a positive impact on your overall well-being.
It’s amazing how focusing on the depth and quality of your breath can quickly shift you into a parasympathetic state where you’ll feel more relaxed, present and ready to deal with whatever you’re facing.
2. Incorporate Yoga and Walking
Yoga has been a game-changer for me when it comes to managing ADHD symptoms. Its combination of body awareness, heart-opening postures, and deep breathing helps shift the nervous system into the rest and digest state. Even dedicating just 20 minutes to a beginner flow can significantly improve focus, clarity of thought, and overall calmness. If yoga isn’t your thing, consider incorporating other gentle forms of movement, such as walking or tai chi, into your routine.
Walking is another great way to help your nervous system get back to rest and digest. There’s something about the bi-lateral movement of your arms and legs swinging back and forth that helps the body and mind process experiences. Being in nature accelerates this boost of calmness, so whenver possible, go outside for a walk!
3. Cold Plunging For Focus + Calm
This is a recent habit for me. I’ve been experimenting with cold plunging both in an unheated pool (about 68 degrees) and starting my showers off with cold water (not sure of the temperature). It’s NEVER a fun thing to do, but man, I find it so impactful to my general state. I always feel invigorated, but also more calm and present after every cold water exposure.
Honestly, I wish this process wasn’t so effective, but research shows that it has a positive impact on symptoms of anxiety, along with improving immune function, mood, and body fat composition. So if you can tolerate it, it’s worth a try.
Embracing an Experimental Mindset
Incorporating these strategies into your life requires adopting an experimental mindset. Take inspiration from Anne-Laure Le Cunff, founder of Ness Labs, who suggests approaching life as a series of experiments. This approach allows you to explore what works best for your unique needs and circumstances. Remember, there’s no one-size-fits-all solution, so be open to trying different techniques and adjusting them to suit your preferences.
My Personal Experiment for Increased Productivity and Focus
During my time in Palm Springs, where we rented an AirBNB for 6 weeks, I experimented with creating a dedicated workstation to enhance productivity and focus. Setting up a designated area in my rental house allowed me to separate work from relaxation, resulting in increased productivity. This experiment was a win for me, and it highlighted the importance of creating an environment that supports your specific goals and needs.
Managing ADHD + Anxiety Symptoms Is All About the Nervous System
Bottom line, managing anxiety and ADHD symptoms naturally requires a focus on nervous system management. By understanding the three states of the nervous system and implementing strategies like deep breathing, yoga, and creating a supportive environment, you can create a more balanced and regulated nervous system. Embrace an experimental mindset as you explore what works best for you, and remember that small changes can lead to significant improvements in your overall well-being. Together, let’s unlock the power of nervous system management and find greater calmness, focus, and peace in our lives.
It’s also helpful to remember that you’re not alone on this journey. If you have ADHD, please know that there are many of us that struggle with sensitive nervous systems, and we all have to find our own way to regulation and peace. If you decide to create an experiment to better your own nervous system management, feel free to share it in the comments below. I can’t wait to hear about your experiences and the positive impact these strategies have on your life.
Disclaimer: The strategies shared in this blog post are based on personal experiences and should not replace professional medical advice. If you have any concerns about managing your anxiety or ADHD symptoms, please consult with a healthcare professional.
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