The Importance of ADHD Relaxation Techniques for Your Child

March 24, 2023/0 Comments/in ADHD, ADHD Coaching - Tips & Advice, News/by Christian Nophsker

The Importance of ADHD Relaxation Techniques for Your Child

As a parent with a child with ADHD, you might struggle to find ways to help your child calm down and relax. Many with ADHD have difficulty paying attention to one task or activity, jumping from one thing to the next, and struggling to follow through with tasks until completion.

Research also shows how ADHD and stress are closely linked, meaning your child may have trouble with feeling overwhelmed or anxious. And this is why relaxation techniques and strategies are so important for individuals (and children) with ADHD. So, let’s dig into this a little bit further. What should you know?

Why Explore Relaxation Techniques for ADHD?

Relaxation techniques offer a helpful tool, allowing your child to self-soothe and relax. This can help your child find ways to reduce stress in their daily life and potentially even enhance their concentration and attention. In fact, learning ways to relax is a crucial piece in ADHD management and treatment plans.

So, what kind of relaxation techniques should you and your child consider exploring?

1. Deep Breathing Techniques

Deep breathing activates the parasympathetic nervous system (the rest-and-digest system) and switches off the stress response. It’s also really simple!

For an easy go-to deep breathing strategy, inhale for four counts, ensuring it’s a full belly breath. Then, hold for four counts and exhale for another four counts. Continue to do this for 5-8 rounds.

2. Journaling

Journaling can offer a way to get your child’s thoughts out on paper and help them de-stress, as well as organize them. The key is just to write down whatever comes to their mind. Set a timer for 5-10 minutes, and allow them to “brain dump” onto the paper.

3. Practice Gratitude

Gratitude practice helps foster a positive mindset and prevent negative spirals, which can happen when your mind jumps quickly from one thought to the next. Like journaling, set a timer and have your child jot down everything and anything they are grateful for. Make sure you emphasize the importance of truly feeling that sense of appreciation!

4. Move!

Yes, exercise can offer a way for your child with ADHD to relax and de-stress. Try performing some quick jumping jacks or go for a quick and brisk walk around the block. This can bump up endorphins and decrease cortisol (the stress hormone).

5. Do a Five Senses of Mindfulness Exercise

This involves having your child point out five things they can see, the farthest sound they can hear and the closest sound they can hear, something they can smell, something they can taste, and how their body feels. This can further nurture a mind-body connection early on for your child, helping them grow into a healthy adult.

For more strategies to manage ADHD, Pathways Neuropsychology Associates is here to help. Contact us today to schedule your appointment.

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At Pathways Neuropsychology Associates we use evidence-based evaluation instruments and treatments to get you, your loved one, or your child on the path to success. If you or someone you love are struggling with the symptoms of ADHD, call now and get started!

ADHD Evaluations

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The Importance of ADHD Relaxation Techniques for Your Child

3 Dietary Considerations for Children with ADHD

March 3, 2023/0 Comments/in News/by Christian Nophsker

3 Dietary Considerations for Children with ADHD

ADHD can’t be treated or managed by diet alone. However, paying close attention to what your child eats can contribute to easier management and fewer hurdles when helping your child grow and develop. By fostering healthy eating patterns, you can ensure your child’s body has the resources and tools it needs to function optimally.

For children with ADHD, a proper diet can further help enhance focus and attention and reduce hyperactivity. So, with that in mind, here are a few dietary considerations you may want to implement with your child.

1. Stick to Complex Carbs vs Simple Carbs

Complex carbs include whole foods, such as veggies and fruits. Often, these types of foods take longer to digest, providing sustained energy instead of a big blood sugar spike (which can often result in moments of hyperactivity).

Sticking to complex carbs also encourages a more whole foods diet as opposed to eating processed and prepackaged foods, which are often low in nutrients and high in calories. WebMD states that eliminating food additives, including aspartame, MSG (monosodium glutamate), and nitrites, entirely from your child’s diet has been shown to reduce hyperactivity.

2. Add Protein to Every Snack and Meal

Protein sources, such as chicken, beans, cheese, and eggs, provide ample nutrients. They can also help boost concentration by balancing blood sugar levels. In fact, combining carbs and protein may help prevent huge blood sugar spikes and provide your child with a steady flow of energy.

3. Don’t Forget About Omega-3s!

Omega-3 fatty acids may ease hyperactivity, which can be very advantageous for those with ADHD. Research further supports this, indicating that both omega-3 and omega-6 fatty acids may help improve hyperactivity, reduce impulsiveness, enhance attention, and improve short and long-term memory. Some foods high in omega-3s include tuna, salmon, walnuts, and Brazil nuts.

For more on managing ADHD, Pathways Neuropsychology Associates is here for you and your family. We offer ADHD evaluations and coaching, helping your child figure out the best way to achieve success. Contact us today to schedule your appointment.

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At Pathways Neuropsychology Associates we use evidence-based evaluation instruments and treatments to get you, your loved one, or your child on the path to success. If you or someone you love are struggling with the symptoms of ADHD, call now and get started!

ADHD Evaluations

ADHD Coaching

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Tackling Brain Fog From Long COVID

February 3, 2023/0 Comments/in COVID-19 Coronavirus Mental Health, Neuropsychological Health, News/by Christian Nophsker

Tackling Brain Fog From Long COVID

How to Improve Brain Fog | Long COVID | Psychologist Toms River NJ

Suffering from COVID infection is an unpleasant experience in itself. But what can make this experience worse is the possible “brain fog” after one’s initial recovery.

Many patients report that after recovering from COVID, they start to experience certain symptoms that medical experts refer to as “Long COVID” or Post-COVID Syndrome—and these symptoms may include cognitive problems that we commonly known as brain fog. So, let’s dig a bit deeper into this topic!

What Is Brain Fog?

Brain fog refers to various symptoms that negatively affect an individual’s thinking ability. It is not specifically a medical condition but a general term that refers to multiple signs of impaired thinking abilities.

How to Improve Brain Fog

Although brain fog can be concerning, there are many ways to help individuals who suffer from its symptoms. Below are some tips on how to improve brain fog.

1. Minimize Nicotine and Alcohol Consumption

Nicotine and alcohol are known to have detrimental effects on the brain. Hence, individuals who continue to consume these substances while experiencing brain fog will have a much more difficult time recovering from it.

2. Eat a Healthy Diet

Studies show that nutritional deficiencies can result in individuals experiencing symptoms similar to brain fog.

Some essential vitamins, such as Vitamins D and B12, play huge roles in our brain’s functions. Hence, deficiency in these vitamins can result in poor memory and impaired cognitive function, which are some symptoms that occur alongside brain fog.

Some nutrients that also contribute to our brain functions include vitamin C, magnesium, and omega-3 fatty acids. Deficiency in any of these could result in “brain fog” like symptoms.

3. Manage Your Stress

Another possible cause of brain fog is stress. Although experiencing stress does not automatically result in cognitive impairment, chronic stress can trigger mental fatigue and depression. Using relaxation techniques, such as deep breathing or meditation, may help reduce stress in your life and thus, reduce brain fog.

4. Check for Other Medical Conditions

While the aforementioned conditions are possible contributors to brain fog, it’s also possible that you’re experiencing a different medical condition altogether.

Other medical conditions that can cause brain fog or symptoms similar to brain fog include:

Anemia
Diabetes
Migraine
Alzheimer’s disease
Autoimmune diseases (e.g., lupus, multiple sclerosis)

If you have any other symptoms, along with brain fog, it’s always important to consult with your doctor to ensure you are getting the best treatment and care possible.

5. Seek Professional Help

Lastly, if you’re doing your best to recover from brain fog but still experiencing symptoms, then it’s time to start seeking professional help. Our team at Pathways Neuropsychology Associates is proud to offer neuropsychological rehabilitation and treatment, helping individuals cope and manage brain fog associated with Long COVID. Contact us today to schedule your appointment.

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