How Can a Mind and Body Approach Help Adults With ADHD?

Attention deficit/hyperactivity disorder (ADHD) is a persistent pattern of inattention or a combination of hyperactivity and impulsivity. People with ADHD will sometimes struggle to function at school, work, or home because their brain works differently to most people. They might find it difficult to stay organized, attempt to do multiple things at once, and engage in risky behavior.

The disorder can sometimes be difficult to diagnose in adults because some symptoms tend to overlap with other conditions, such as anxiety or depression. In a study of undiagnosed ADHD in the UAE, researchers found a prevalence of probable ADHD in young adults across the region, including Abu Dhabi. To ensure accurate diagnosis and a proper treatment plan, anyone seeking support would do well to work with an ADHD specialist in Abu Dhabi.   

Although doctors will prescribe medication along with psychotherapy, some symptoms may be managed with mind-body techniques. 

The Mind-Body Connection in ADHD

ADHD is often viewed from a brain chemistry and behavior perspective. But different studies have indicated that the body’s overall state also has a deep connection with the disorder. 

A growing body of literature suggests that exercise has small to moderate positive effects on managing ADHD symptoms. Aerobic and moderate-intensity exercises are particularly effective. A randomized control trial in 2023 concluded that mindfulness-based interventions have been shown to improve ADHD symptoms, such as inattention and impulsivity, in school-aged children.

Adults with ADHD usually battle with chronic stress, poor sleep, and irregular eating habits. The lack of physical activity can all intensify symptoms, like distractibility, mood swings, and impulsive decision-making. This happens because the brain and body constantly communicate through networks of hormones, neurotransmitters, and the nervous system. When one system is out of balance, the others are affected. 

Although more research is necessary, the mind-body approach is gaining ground. ADHD treatment in Abu Dhabi reflects this shift, combining medical support with wellness strategies and therapy tailored to the individual.

Mind-Based Strategies to Support ADHD Management

Among the potential mind-based strategies to help adults manage ADHD are cognitive behavior therapy (CBT), meditation, and ADHD coaching.

CBT is a type of talk therapy that focuses on your thoughts, attitudes, and beliefs that affect what you do and how you feel. In doing so, CBT helps you develop strategies to manage a mental health condition. In this case, ADHD. 

Through CBT, adults with ADHD can: 

• Improve impulse control

• Learn to manage time better

• Improve emotional management

• Learn techniques to get organized

• Improve stress management

A handful of studies on CBT intervention has shown a positive impact on ADHD symptoms. 

Meditation-based therapies, such as mindfulness and yoga, enhance attentiveness. It allows an individual to focus on the present moment and sustain that concentration. The consistent practice of this mindfulness technique has resulted in reduced anxiety and stress. Because this intervention is rooted in positive thoughts and emotions, adults with ADHD can benefit from an improvement in behavioral and emotional health.

ADHD coaching is similar to CBT. It’s a process that helps adults with ADHD change the way they react to situations. A licensed mental health professional, trained in ADHD coaching, will provide practical ways to handle everyday tasks. Some of the methods involved in this process include:

• Prioritization

• Goal setting

• Stress management

• Impulse control

• Problem solving

• Planning and scheduling

• Self-esteem and confidence building

• Relationship and communication skills

Body-Based Techniques That Can Improve Focus and Regulation

Physical habits like movement, nutrition, and sleep can directly influence attention, mood, and self-control. By supporting the body, adults with ADHD can build a more stable foundation for focus and regulation.

Some interventions include exercise, sleep hygiene, nutrition and gut health. Combined, these body-based techniques can play a powerful role in managing ADHD symptoms.

Physical exercise has beneficial effects on overall health and well-being. It can help individuals manage stress, improve their mood, and enhance quality of life. Adults with ADHD who follow any kind of exercise regimen can experience reduced anxiety and depression. Limited studies have also shown other benefits, like reduced impulsivity and hyperactivity, improved attention, and enhanced performance in managing tasks and time.

People with ADHD are more likely to suffer from sleep disorders. The sleep disorder will depend on the type of ADHD: adults with predominantly hyperactive-impulsive symptoms have a higher likelihood of developing insomnia, whereas adults with inattentive symptoms are more likely to have a later bedtime. 

Some researchers think that sleep problems in people with ADHD may be linked to a delayed body clock, causing melatonin to be released later than usual. Sleep interventions can prevent the negative effects of sleep deprivation, from fatigue to forgetfulness. 

This intervention may involve:

• Following a bedtime routine

• Creating a stress-free zone for sleep

• Following the same schedule for sleeping and getting up

• Keeping the bedroom dark, quiet, and cool

• Cutting sugar, caffeine, and alcohol hours before bedtime

Finally, an imbalance in gut health may contribute to ADHD through the gut-brain axis. It’s the communication network that connects the gut, brain, and nervous system. 

Adults with ADHD can improve gut health by following a nutritional plan that covers the following:

• Plant-rich diet, with lots of fiber, omega-3 and monounsaturated fatty acids

• Minimal to zero processed food

• Micronutrient-rich food (e.g., chia seeds, chickpeas, quinoa, almonds)

• Probiotic supplementation

Other beneficial interventions for adults with ADHD are neurofeedback, tai chi, and yoga.

The goal of integrating the mind and body is to promote relaxation, improve emotional well-being, and develop attention control. With professional help and a lot of patience, adults with ADHD can overcome the challenges of their condition.