Is your bundle of energy and joy becoming a little tough to manage? Are you looking for guidance on ways to reduce the fidgeting and squirming? If your child has difficulty sitting still and being quiet for a period of time, needs or seeks constant movement, is an excessive talker or has a quick temper, look below for some tips that could be helpful!
- Provide a regular healthy breakfast- A good breakfast helps to alleviate distractions such as hunger and blood sugar highs and lows, which can increase hyperactivity. Healthy eating habits help brain function and improve focus. When creating a balanced diet that compliments ADHD think of high protein foods (cheese, beans, meat, eggs and nuts), complex carbs, and omega-3 fatty acids. Avoid simple carbohydrates! And as always, consult with your pediatrician or a nutritionist about healthy options for your child.
- Deep breathing and meditation- Deep breathing exercises and meditation help your child slow their thoughts and relax their bodies. Yoga is a great way to incorporate deep breathing and exercise into your routine. Want to learn more, click here!
- Exercise Daily for 20 min- Exercise releases a chemical in our brain called neurotransmitters, including dopamine. This improves our attention span and helps us to think more clearly. Regular exercise can improve your child’s mood, sleeping behavior and energy level. And as always, confirm with your pediatrician that exercise is the right option for your child’s hyperactivity.
- Routine and Structure- Those with ADHD tend to have difficulty focusing and controlling impulses. Structure and routines help your child feel more successful and they learn good habits and skills to help better manage their symptoms. Children with ADHD thrive in structured environments. Having a routine and making time for your child to transition into the next activity can help reduce hyperactivity. To learn more about organizing your ADHD child, click here!
- Remain calm- It helps tremendously to reduce hyperactivity when you remain calm and do not match your child’s increased energy level. Since children are more reactive, they tend to follow the lead of the authority figure. Therefore, if you remain calm, this will help your child remain calm.
- Allow fidgeting- Provide fidget items to allow your child to release energy and move around while not disturbing others.
- Set expectations before a change- Children with ADHD tend to struggle with transitions, especially transitioning from a preferred activity. The transition is so difficult because they are overwhelmed with emotion which may look like a tantrum or a meltdown. When making changes, give your child a 5-10-minute warning so they can make a seamless transition.
- Reduce sugar intake- High sugar intake can trigger hyperactivity. Try to find healthy alternatives to be able to still be able to satisfy that sweet tooth, while avoiding the hyperactive boost!
- Consider working with a therapist who specializes with ADHD!