Finding Calm in the Storm: Grounding Yourself When You Have ADHD

Introduction  
 
My name is Hannah Agoston and I am an Intuitive Sleep & Breathing Coach and Orofacial Myofunctional Therapist.  
 
You may be unfamiliar with Myofunctional therapy - it is a technique that explores oral posture, nasal breathing, and swallowing patterns. These physical factors are interconnected with the nervous system, gut health, and sleep. The goal is to retrain my clients' body's functions to improve their overall health and functioning.  

If you have ADHD, you will know how emotionally challenging it can be. You may feel overwhelmed or disconnected at times, and struggle with a racing mind, mood swings and a lack of focus. 
 
I focus on supporting my clients in developing a deep awareness of their nervous system. I offer a holistic approach that helps clients manage the symptoms of ADHD through nervous system regulation and grounding techniques.  
 
The ADHD Nervous System Connection 
 
Not only does ADHD affect your attention, it also impacts impulsivity, emotional regulation, and your body's response to stress. To understand your ADHD better, it's important to know how your nervous system is involved. 
 
The Autonomic Nervous System (or ANS) is made up of two parts: 
 
-the sympathetic nervous system, which you may know as the 'fight-or-flight' response, and  
 
-the parasympathetic nervous system which is also known as the 'rest and digest' state 
 
If you have ADHD, it's likely you have an overactive 'fight-or-flight response. This may make it hard for you to feel focused, calm or grounded. 
 
When your nervous system is dysregulated, this can lead to you feeling more distracted than usual and you may find it challenging to control your impulses. You may also experience anxiety, poor sleep and feelings of restlessness. 
 
This is where grounding techniques can really help, as they help calm the overactive nervous system and create a foundation for greater emotional stability and focus.  
 
Grounding Yourself to Achieve Balance 
 
If you have ever tried meditation or mindfulness practices, you will be familiar with the concept of grounding. This means bringing your awareness back to the present moment.  
 
Learning to do this can help to shift your nervous system from a heightened, overstimulated state into something more calm and manageable, leaving you feeling less overwhelmed. 
 
In sessions with my clients I teach them ways to regulate their own nervous system, which you can benefit from also. 
 
1. Breathwork  
 
Breathing exercises are one of the most accessible and effective ways to calm the nervous system. It's often helpful to teach my clients how to breathe in a way that activates the parasympathetic nervous system.  
 
One breathwork exercise I use with my clients asks them to place the tongue on the roof of the mouth. They then inhale slowly and exhale slowly through their nose.  
 
Another exercise is to inhale deeply then exhale on a hum. The muscles in your throat are connected to the vagus nerve, and the vibrations from humming stimulate the nerve. This can help to lower the heart rate and reduce stress.  
 
It is important to practice breathwork during sessions so that it becomes second nature. This muscle memory allows clients to calm themselves outside of therapy at times when they feel their most dysregulated.  
 
2. Mindful Movement  
 
Another treatment for ADHD clients who experience hyperactivity is movement. Slow, deliberate movements such as yoga or Tai Chi encourage the body to release pent-up energy and provide a sense of calm.  
 
Mindful movement also improves your body awareness. This can help you to notice the signs of rising stress or overstimulation before they become unmanageable.  
 
I use movement as a way of re-centering. ADHD in adults can often present as restlessness, so I try to find ways to channel this need for movement into something intentional, rather than impulsive.  
 
3. Sensory Grounding  
 
Another crucial aspect of my work is helping my clients reconnect with their physical surroundings through sensory grounding techniques. This might involve focusing on the textures, sounds, or sights in the immediate environment.  
 
A simple exercise you may wish to try is as follows: 

-go outside 

-take a moment to feel the texture of the ground beneath your feet 

-notice the air on your skin 

-listen to the ambient sounds around you  
 
Sensory grounding pulls the mind out of racing thoughts and brings it back to the present moment. This is incredibly helpful if your ADHD causes you to become lost in your thoughts or overwhelmed by stimuli. By anchoring yourself to something tangible, you can bring your nervous system back into a balanced state.  
 
4. Visualisation  
 
Visualisation positively uses your brain’s creativity. It can provide a mental escape from stress while simultaneously calming your body.  
 
I may suggest that my clients imagine roots growing from their feet into the earth or picture themselves in a peaceful, safe environment. Visualisations can be extremely soothing for a racing ADHD mind.  
 
Rewiring the Brain and Body Connection  
 
When working with ADHD clients, it's important to focus on the holistic relationship between the brain and body.  
 
ADHD is often treated from a cognitive standpoint, with strategies to improve focus or manage time. While these are important, if the nervous system is overstimulated and dysregulated, it’s difficult for any other tools to stick.  
 
By focusing first on the body and nervous system, I help clients create a solid foundation on which to build other ADHD management strategies.  
 
By working together over time, I help my clients to 'rewire' their brain's stress response. The more they practice these grounding techniques, the quicker and easier they will find it to calm their nervous system. 
 
I am to help my clients rewire their brain's response to stress over time. The more frequently they engage in grounding practices, the more their nervous system learns to calm itself. Over time my clients find they are much more resilient to stress and are better able to manage their ADHD symptoms in the long-term. 
 
About the Author  
 
Based in the US, Hannah is a Speech-Language Pathologist & Founder of Encouraging Words Therapy. You can read all about the work they do with both adults and children here.  
 
You can also follow Encouraging Words Therapy on instagram here.