Have you ever felt like you just can’t sit still? Like your body is bursting with energy and you need to move all the time?
Maybe you’re in class and you’re supposed to be calm and focused, but your legs start bouncing or your mind is racing ahead.
Does your brain feel like a rocket that just can’t slow down? You might find yourself wiggling, fidgeting, or getting up and down a lot.
That’s what hyperactivity feels like. It can make things tricky at school or at home because it’s hard to be still or quiet.
What way does it affect you?
Feeling hungry or having changes in your blood sugar can cause you to feel hyperactive and impulsive.
Eating a healthy, balanced breakfast can really help you to manage through the day, especially in the morning.
Deep breathing can slow everything down. Let’s try this:
Try it a few times until you feel your mind settle down a bit. How does that feel?
For moments of high activity at home, talking a walk outside can help you feel calmer.
Being outside and regular exercise have both been shown to reduce ADHD symptoms. Take a walk round the school grounds, the park, even the garden.
Hyperactivity zooms when boredom sets in. Create a box of activities geared toward your own interests. The box might contain dress-up clothes, art supplies, Legos, models, or whatever you find most interesting and enjoyable. Keep changing the things in your box to keep it fun and interesting.
Do you remember us talking about routine in session 2?
Make sure your days, even weekends and holidays, follow a routine. Children with ADHD thrive in structured environments, when they know what to expect.
Soothing music, such as classical music, can help some children calm down. Experiment with different types of music to find out what works. Use music in the background for times when activity levels should be low, such as homework time, dinner time, or before bedtime.
Ask for help in creating a space in your house for you to go to during ‘quiet time’. You could fill it with things you like: a bean bag chair and having plenty of books, puzzles and colouring books. It can be your own place for you to take a break.
Exercise is awesome for ADHD! It helps your brain feel clearer and calmer. Try to get at least 20 minutes of exercise every day – running, biking, playing basketball, or even dancing around your room. Even if it’s raining or cold, you can do exercise videos or dance games inside!
Fidget toys can be great if you have to sit still for a while. Squeeze a stress ball, play with a small fidget, or twirl a pencil.
Being super energetic can actually be great. Adults with ADHD often say it helps them get more done.
Try using your energy for things you love – like racing your friends, playing sports or building something.
Which of these do you think would help you most?
Please note: We are not an emergency service, if you are in crisis and need urgent support or are worried about immediate risk of harm to self or others, please call 999. Alternatively, you can contact your GP and ask for an emergency appointment or visit your local A&E department. You can also contact the following services 24 hours a day, 7 days a week: NHS Helpline (111) and Samaritans (116 123).