Hyperactivity in women with ADHD can look different than it does in girls, making it more difficult to diagnose. Many women have been masking and internalizing their symptoms since childhood, not realizing they’ve been living with ADHD until they’re well into adulthood. Recently though, a better understanding of ADHD in females and increased awareness has led to a growing number of diagnoses. There are a number of ways to manage hyperactivity in women with ADHD, from daily exercise to mindfulness practices, healthful eating and more. Here are 8 strategies to manage hyperactivity in women with ADHD.
What Does Hyperactivity in Women with ADHD Look Like?
Although the most common type of ADHD among women is inattentive ADHD, it’s still possible for women to experience hyperactive/impulsive type and symptoms. Hyperactivity includes symptoms such as restlessness, excessive talking, and obsessive social media use. Women with hyperactivity often become easily bored, switching from one task or activity to another, and they often become agitated and impatient when they have to wait. Adult symptoms may not be as obvious as in children with ADHD, but they include:
- Restlessness and having trouble sitting still
- Fidgeting, tapping or pacing
- Feeling agitated and impatient when having to wait
- Racing thoughts
- Talking excessively
- Social challenges and difficulty maintaining relationships (friendships and romantic relationships)
- Obsessive social media use- constantly checking and responding to posts and messages
- Always feeling on edge or unable to relax
- Becoming easily bored- switching from one activity to another, craving stimulation or engaging in risky behaviours
8 Strategies to Manage Hyperactivity in Women with ADHD
1. Daily Exercise
Regular physical activity can help control hyperactive symptoms of ADHD, while improving your mood and releasing dopamine, which helps boost attention and focus. It can also burn off excess energy and reduce stress and anxiety. Aim for 4 to 5 30 minute sessions a week of aerobic/cardio workouts. Walking, running, swimming, strength training, biking, Pilates, and boxing are all excellent!
2. Stress Management and Mindfulness
High stress levels can exacerbate hyperactivity, as stress affects the prefrontal cortex, the same area of the brain affected by ADHD. Find healthy ways to manage stress, whether that’s yoga or exercise classes, taking walks outside, connecting with friends and loved ones, or avoiding unhealthy habits. Mindfulness practices are also amazing to relieve stress. Techniques like meditation and deep breathing can improve emotional regulation and help improve symptoms.
3. Get Lots of Sleep
A lack of sleep can also make ADHD symptoms worse. Sleep deprivation messes with your ability to cope with stress and sustain focus during the day. If you’re not sleeping well, examine your daytime habits to see if there are any changes you can make. For example, don’t drink caffeine after noon, exercise regularly, but not later at night, and avoid heavy meals and alcohol too close to bedtime. Create a relaxing bedtime routine and stick to a regular sleep-wake schedule even on weekends.
4. Improve Your Diet
Be extra cautious of what you’re putting into your body. Many women with ADHD use food as comfort or as a stimulation. Certain foods tend to make symptoms worse, while others can improve them. Prioritize a balanced diet with lots of fruits, vegetables, whole grains, healthy fats, lean protein, nuts and seeds. Avoid foods that are high in sugar, like white bread and pasta, cakes and muffins, candy, and soda, as well as fast and processed foods. Eat small meals throughout the day and make sure to include a healthy protein at every meal.
5. Limit Caffeine and Alcohol
Excessive caffeine can make you more irritable and anxious, and can also increase the side effects of stimulant medications for ADHD. It can also lead to sleeplessness, affecting your daytime focus and attention. Alcohol can also worsen ADHD symptoms and interact with some ADHD medications. Alcohol also intensifies mood swings, disrupts sleep, and impacts dopamine levels, which are already low in individuals with ADHD.
6. Try EFT Tapping
EFT (emotional freedom technique) tapping aims to treat stress and negative emotions, which can both intensify symptoms of hyperactivity. It involves finger tapping across key points of the body to reduce emotional stress and boost positive emotions. It’s done on specific meridian points on the face, body, and hands that help relax our sympathetic nervous system and bring us into a calmer state. You can tap in the morning before you get out of bed to start the day on the right foot, and you can tap whenever you’re feeling particularly irritable, whether you’re on a walk, at work or at home.
7. Get Outside
Spending time in nature can be incredibly calming and grounding, which can be helpful for hyperactivity. It’s been found to enhance attention, reduce stress and anxiety, and even improve executive function. Not to mention, being out in the sunshine and nature is one of the best natural mood boosters there is. It also goes hand-in-hand with physical activity as you’d often be walking, biking or hiking to spend time in nature. This has increasingly positive effects on your physical and mental health.
8. Seek Out Support
Whether you prefer therapy, an ADHD coach, a support group, or a combination of the three of these, having regular support can help you manage your symptoms. Through therapy and coaching, you’ll learn skills to improve your focus, better regulate your emotions, and manage daily tasks that seem too overwhelming. Support groups are also great as you can connect with others who have ADHD and hear each other’s stories, advice and solutions. Being able to relate to others will make you feel less isolated and alone.
We hope you enjoyed these strategies for managing hyperactivity. Support, self-compassion and mindfulness are all crucial for improving your symptoms.
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