Self-care and Mindfulness for PHDA

The difficulty in maintaining focus and controlling impulses in Attention Deficit Hyperactivity Disorder(PHDA) affects both academic performance and personal life.

However, there is a practice that can bring more balance and tranquility: Mindfulness.

In this article, we explore how Mindfulness can help people with PHDA, addressing 5 main benefits to include this technique in your day to day!

What is mindfulness practice?

“Pay attention with flexibility, openness and curiosity”

“Intentionally pay attention to the present moment without judging”

Basically, or Mindfulness is a meditation technique that focuses on full attention to the present moment. 🧘

Unlike other forms of meditation that focus on emptying the mind, Mindfulness involves observing thoughts and feelings, accepting them without judgment.

This practice promotes greater self-awareness and helps to calm the mind, allowing the individual to be more present in their daily activities.

Researchers at Harvard University indicate that o Mindfulness can improve concentration, reduce anxiety and improve overall well-being, being a useful tool for people with PHDA.

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How is mindfulness implemented?

Incorporate or Mindfulness in the routine is simpler than it seems! Even small changes can make a big difference.

Here are some practical tips to get you started:

With continued practice, it is possible to notice improvements in the way we deal with stress, in addition to becoming more focused and less impulsive.

You want to know how to implement a technique Mindfulness using only 2 passes? 🍇😅

Watch this webinar to the end and find out how:

How does mindfulness help at PHDA?

The practice of Mindfulness offers concrete benefits for those living with PHDA, helping to improve focus, reduce stress and better manage emotions.

5 main benefits of mindfulness for PHDA:

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👀 Improvement of Attention and Focus

O Mindfulness trains the mind to focus on the present, and this continuous practice improves the ability to concentrate on specific tasks.

For people with PHDA, who often have difficulty maintaining focus on long or complex activities, the daily practice of Mindfulness helps reduce distractions and increase attention time on important tasks, promoting greater efficiency and productivity.

🧘 Stress and Anxiety Reduction

PHDA is often accompanied by high levels of anxiety, especially because of the difficulties in dealing with the fast pace of modern life.

The practice of Mindfulness reduces the production of cortisol, the stress hormone, promoting a greater sense of calm and relaxation.

This reduction in stress allows people with PHDA to respond to challenges with greater clarity and less emotional reactivity.

🥹 Improvement of Emotional Control

Emotional impulsivity is one of the main symptoms of PHDA.

O Mindfulness teaches you to be aware of emotions as they arise, without reacting automatically.

With practice, it is possible to identify these impulses before acting, allowing greater control over emotions and a more thoughtful response.

This is particularly useful in situations of pressure or conflict, where an impulsive reaction can cause problems.

🤗 Increased Self-Awareness and Self-Compassion

Many people with PHDA feel frustrated by not being able to achieve certain productivity or behavior patterns.

O Mindfulness helps to develop a greater self-awareness, without judgments.

Regular practice promotes self-compassion, allowing the person to accept their failures uncensored, which is crucial for maintaining positive emotional well-being and avoiding cycles of frustration.

💤 Improvement in Sleep Quality

A insomniais a common complaint among people with PHDA.

The practice of Mindfulness, especially at night, through body scan or conscious breathing, helps calm the mind and prepare the body for sleep.

Focusing on the present moment reduces thought debate and accelerated thoughts, allowing a smoother transition to a restful sleep.

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Self-care is essential for anyone, especially those living with PHDA.

By including the Mindfulness in the routine, it is possible to find more balance and focus.

Remember that small daily practices can make a big difference in the long run! 💪

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References

Harvard University. (n.d.). Mindfulness & meditation. Harvard University. https://www.harvard.edu/in-focus/mindfulness-meditation/ 

Keng SL, Smosky MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011 Aug; 31 (6) :1041-56. doi: 10.1016/j.cpr.2011.04.006.

Lee YC, Chen CR, Lin KC. Effects of Mindfulness-Based Interventions in Children and Adolescents with ADHD: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Int J Environ Res Public Health. 2022; 19 (22) :15198. Published 2022 Nov 17. doi: 10.3390/ijerph192215198

Rogerson O, Wilding S, Prudenzi A, O'Connor DB. Effectiveness of stress management interventions to change cortisol levels: a systematic review and meta-analysis. Psychoneuroendocrinology. 2024; 159:106415. doi: 10.1016/j.psyneuen.2023.106415