Dr Asif Bachlani, world leading psychiatrist and expert on ADHD, shows Maverick Thinkers how to build techniques into everyday life …
An ADHD mind has the ability to hyper focus with incredible speed and intensity. However, this intensity can induce large amounts of self-pressure, which can lead to crippling anxiety. This anxiety felt before important events such as interviews can be debilitating, messing with all-important sleep patterns and resulting in a lack of performance.
Fortunately, there are ways to manage the negative aspects of ADHD and reduce stress and pressure and there is no one better to discuss this than world leading psychiatrist and expert on ADHD,Dr Asif Bachlani. Working to improve the wellbeing of all his patients and reduce the stigma of a diagnosis, he has been recognised for his contributions to the field, including winning the Royal College of Psychiatrists, UK Psychiatrist of the Year award.
Diagnosed with ADHD himself his hacks have helped him to create a daily routine which minimises anxiety, pressure and stress and enables him to channel the positive aspects of his hyper-focus into his work and family and sleep well at the end of the day. He takes some time out of his busy schedule to share them with us and we’re incredibly grateful.
Pull quote: The important aspect to realise here is that these hacks work over time. So don’t delay, start today and feel the pride that comes with owning your day.
Stress and anxiety from ADHD can make you feel as though you are unravelling. Like you’re losing control of your day. I’ve personally found that building the following hacks into my day helps me focus, burn off the right amount of energy and stops me from unravelling. XX refers to these types of routine hacks and support systems as ‘scaffolding’ – I love that phrase because these things literally do hold your thoughts together.
Managing your ADHD in order to perform with less anxiety in stressful situations IS possible.
Magnesium supplementation for ADHD
Magnesium glycinate can help reduce overthinking and improve sleep. It has a mild calming effect, potentially reducing anxiety and improving sleep quality over time. Supplements of magnesium are readily available, speak to your doctor for advice on which dosage to take. Normally, taking magnesium a few hours before bed and without caffeine will ensure good absorption and boost its calming effect.
Exercise and physical activity for ADHD
Regular exercise is essential for managing stress – see it as burning off tension. Taking your hyperactivity and giving meaning to it with exercise helps to regulate energy levels and improve mental focus. Try not to exercise just before going to bed – exercise will release positive endorphins which can make you feel happy and stay awake. Activities from walking, skipping, running, dancing, sports, or even using an indoor trampoline can help burn off excess energy, which is beneficial for both children and adults with ADHD.
Know where to channel your hyper focus to help ADHD
With ADHD you can have the ability to hyper-focus, some are calling this the ‘ADHD superpower’. Finding out what you want to pour your focus and effort into is a meaningful process with powerful results. Take the time to schedule in trying out different skill sets and hobbies – one or a few will naturally capture your attention and imagination and you’ll want to learn more about it, and repeat doing it for the positive effect it has on your mind. It could be energising like kitesurfing or it could be
Manage your caffeine intake to help ADHD
Avoid caffeine later in the day, it can interfere with sleep and exacerbate any anxiety or restlessness. Being mindful of your caffeine consumption can promote better stress management and if you really want to have a warm drink then there are plenty of non caffeine related alternatives.
Sleep routine and environment for ADHD
Establishing a consistent sleep routine is essential. Try to go to bed at the same time each night, avoid screens, especially mobile phones, at least an hour before bed – this can take some time to break this habit so perhaps lower the time by ten minutes every day in order to create a calm environment for sleep. Warm baths, low level music, low level lighting and limit the amount of questions you’re thinking about can all assist.
Soothing audio levels for ADHD
Whether it’s sleep frequency based music or meditation sessions to sleep stories, ‘guided mindfulness’ is highly effective in managing stress and anxiety and helping you fall into a deep sleep. It works by focusing your thoughts on what is going on outside your mind and not internal issues that can keep you awake. By externalising your thoughts you very naturally reduce any overthinking, a key factor lowering anxiety.
Melatonin for ADHD
To help get into a routine and for those really struggling with sleep issues, a prescriptions of melatonin, especially for younger individuals, can help to regulate sleep patterns. It works to help calm the mind and help the mind and body to drift into sleep. An appointment with a specialist or doctor should be able to prescribe this and, in time, wean off it when either the stressful time is over, or a routine has been established that works and takes its place.
Functional mushrooms for ADHD
Using mushrooms like lion’s mane for concentration, Chaga for energy and immunity, and Cordyceps for energy and performance. While there wasn’t extensive detail, the speaker noted these mushrooms can have mild positive effects, though scientific research is limited they can be effective alongside everything else.
Keeping a diary of when you start to feel anxiety, when your mind starts to be less focused and being self-aware will help you recognise triggers and refer back to this article to find out what you need to do to take control and relieve them.
