Living with ADHD and anxiety can feel overwhelming, but mindfulness offers powerful tools to navigate these challenges. These research-backed techniques help you work with—not against—your neurodiverse brain.

Why Mindfulness Helps ADHD and Anxiety

Reduces emotional overwhelm: Creates space between stimuli and reactions
Improves self-awareness: Helps identify triggers for stimming or anxiety
Builds self-acceptance: Encourages compassionate observation of neurodiverse traits

Practice 1: Mindful Stimming Observation

What is stimming? Self-stimulatory behaviors (like fidgeting or repetitive motions) common in ADHD that help regulate emotions and focus.

10-Minute Stimming Awareness Exercise

Notice: Observe your stim behavior without judgment (hair-twisting, leg bouncing, etc.)
Breathe: Take 3 deep breaths while continuing the stim
Explore: Ask yourself:
- What triggered this stim?
- How does my body feel during it?
- Is this serving me right now?
Release: Gently return to natural movement

Pro Tip: Keep a stim journal to track patterns and emotional states.

Practice 2: Externalizing Emotions Technique

This narrative therapy approach helps separate your identity from challenges.

Emotion Regulation Exercise

Settle In: Sit comfortably with closed eyes
Name It: Identify a persistent emotion ("Anxiety is visiting")
Visualize: Picture it as a separate object (cloud, animal, etc.)
Create Space: With each breath, imagine stepping back from it
Affirm: "You are not me" (3 repetitions)

Neurodiversity Resources

Remember: These practices aren't about fixing your brain—they're tools to help you thrive with your unique neurology. Start with just 5 minutes daily and build from there.

Articles tagged "emotional-regulation-exercises"

Articles tagged "emotional-regulation-exercises"

Mindfulness for ADHD & Anxiety: 2 Neurodiverse Practices