With the increasing numbers of adults and children diagnosed with Attention Deficit Hyperactivity Disorder (ADHD), some are beginning to ask what other options are available to help with symptoms besides, or in addition to, medication. ADHD is a disorder with persistent symptoms of inattention and/or hyperactivity and impulsivity that interfere with functioning or development (NIMH, 2024). Stimulants are a commonly used medication to treat symptoms and non-stimulants are becoming more commonly used in combination with or instead of stimulants due to undesired side effects. Some complain of side effects that may come with prescriptions such as loss of appetite, insomnia, anxiety, or dry mouth. Others may sometimes have difficulty finding the right dosage that gives a balance of relief with decreased intensity of side effects (Cleveland Clinic, 2022). However, research is emerging about the many benefits of mindfulness practices such as meditation, deep breathing, and vagus nerve stimulation.
How the nervous system plays a role in ADHD
ADHD is associated with chronic overactivation of the sympathetic (also known as: fight or flight) nervous system which can cause restlessness, impulsivity and anxiety. This overactivation of the nervous system can have a variety of effects on the mind and brain. For instance, the prefrontal cortex (the part of the brain in charge of decision-making, attention and impulse control) tends to function less effectively in those with ADHD (Lockett, 2022). There can also be a disruption in interoception (the ability to sense what's happening inside the body) making it hard for individuals to recognize when they are overwhelmed and need to slow down. Self awareness through mindfulness may foster better self care and decision making (Poissant, et. al, 2019). The default mode network (DMN) is a network of brain regions that activate when the brain wanders during daydreaming and mind wandering, something heightened in ADHD. Mindfulness helps reduce DMN activation by teaching the brain to stay present, or recognize when the mind drifts and to call it back to redirect focus once again (Meppelink, 2016). The amygdala processes emotions, especially those involved in fear and stress response. In ADHD, the amygdala can become overactive leading to emotional outbursts and increased stress. Dopamine, a neurotransmitter which gives the sensations of motivation, reward and attention, is often deficient in those with ADHD. Mindfulness can aid the nervous system to shift between activation and relaxation more effectively, promoting better emotional regulation making it easier to manage energy levels and impulsivity (Mitchell, 2017).
How mindfulness activities can help ADHD
In general, activating the parasympathetic (also known as: rest & digest) nervous system can lower the heart rate, blood pressure, and cortisol (a stress hormone) levels to help promote a sense of calm and in turn reduce hyperactivity (Lockett, 2022). Mindfulness practices can be used to not only help activate the parasympathetic nervous system, but in turn, help balance emotional regulation, attention and impulse control. With consistent practice, the prefrontal cortex becomes more active, improving attention and the ability to inhibit impulses which, for those with ADHD, can lead to better concentration, planning and reduced task-switching. Mindfulness also reduces mind wandering, making it easier to stay on task and avoid distractions. It reduces the reactivity of the amygdala, helping people respond to triggers with more calm. These practices can also increase dopamine naturally by promoting a sense of satisfaction and calm, as well as enhancing focus, motivation, task persistence.
Mindfulness practices to help symptoms of ADHD
Breathwork
Meditation
Walks in nature
Journaling
Sound therapy
Whether someone has been diagnosed with a neurodevelopmental disorder or generally feels like they have a hard time focusing, mindfulness practices have been shown to promote a sense of calm, relaxation and increased clarity (Whelan, 2021). Regardless of if someone might be looking for practices to use in conjunction with ADHD medication therapy, or simply for a tool to help find calm and focus, the continually emerging science suggests that these practices can have a wide array of benefits, especially if done consistently.
References
Cleveland Clinic (October, 2022). ADHD Medication. Retrieved from: https://my.clevelandclinic.org/health/treatments/11766-adhd-medication
Lockett, E., MS. (October, 2022). How Does ADHD Affect the Brain? Healthline. Retrieved from: https://www.healthline.com/health/adhd-neurology
Meppelink R, de Bruin EI, Bögels SM. Meditation or Medication? Mindfulness training versus medication in the treatment of childhood ADHD: a randomized controlled trial. BMC Psychiatry. 2016 Jul 26;16:267. doi: 10.1186/s12888-016-0978-3. PMID: 27460004; PMCID: PMC4962453.
Mitchell JT, McIntyre EM, English JS, Dennis MF, Beckham JC, Kollins SH. A Pilot Trial of Mindfulness Meditation Training for ADHD in Adulthood: Impact on Core Symptoms, Executive Functioning, and Emotion Dysregulation. J Atten Disord. 2017 Nov;21(13):1105-1120. doi: 10.1177/1087054713513328. Epub 2013 Dec 4. PMID: 24305060; PMCID: PMC4045650.
National Institute of Mental Health (NIMH). (September, 2024). Retrieved from: https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd
Poissant H, Mendrek A, Talbot N, Khoury B, Nolan J. Behavioral and Cognitive Impacts of Mindfulness-Based Interventions on Adults with Attention-Deficit Hyperactivity Disorder: A Systematic Review. Behav Neurol. 2019 Apr 4;2019:5682050. doi: 10.1155/2019/5682050. PMID: 31093302; PMCID: PMC6476147.
Whelan, C. (April, 2021). 8 Tips for ADHD Meditation. Healthline. Retrieved from: https://www.healthline.com/health/adhd/adhd-meditation