Anyone have any experience using meditation to help with ADHD symptoms?

http://www.oprah.com/money/Donna-Braziles-Rules-to-Live-By-The-Smartest-Advice-She-Got

This morning I woke up with those two words on my mind.   “What if?”  And I pondered what life might have looked like for me and so many of the people I know and work with that have been diagnosed with ADD.   And others, who just plain lack the confidence to try or even dream.  What if we had grown up knowing that we could do what ever we dreamed of?  What if we knew that life would be one smooth transition after the other and that whatever obstacles came our way, would only make us stronger and more determined to reach our goals?  What if our teachers and parents led us to believe that we were the most gifted and intelligent children in the world, and that we would do something special when we grew up that would change the world we live in?  What if we knew ahead of time that we could achieve whatever we set our sights on?   What choices would we make or have made knowing this was true for us?

And for just a moment, if we could step into that reality and feel what that might feel like,  and see what it might look like, and hear what it might sound like.  And imagine all the steps we may have taken to achieve those dreams and goals knowing with certainty that it was all attainable for us, without any doubts.

Now, I wonder if we could possibly choose to live “as if” this reality about us were already true and ( if in this certainty ) we were able to make those choices for ourselves that would shift the circumstance of our lives into all those possibilities, knowing that we already possessed  those special gifts and that we had the capacity to easily learn any skills we needed to support us in those dreams.   And that we held the highest intention for ourselves in every action we took with determination, as we pursued our life’s goals.  What if that were our truth?

I wonder how our lives would look now, and then, “what if” we never tried?

Leslie Rouder is a licensed therapist and ADD coach. She can be reached at Leslie@addadults.net or through her web site at www.ADDadults.net.

At a recent parent support group meeting I was asked what I thought were the most important nutrients for optimum ADHD brain functioning.  Here are the 3 I would most recommend;

1. Amino Acids –  We derive amino acids from protein based foods, such as meats, fish, chicken, beans, eggs and dairy.   Tyrosine, tryptophan, and phenylalanine are examples of a few of the important amino acids that we need for optimum brain function.
2. Minerals- Iron , zinc and magnesium are examples.
3. Essential Fatty Acids (EFA’s)  I recommend those that are derived from a high quality fish oil.

In addition, one should eat a high protein  breakfast because protein is what is needed to make the neurotransmitters, which are the chemicals released by our brain cells to communicate with each other.   A high protein breakfast provides our brain with the nutritients it needs to better maintain focus and attention, while allowing us to regulate our actions and moods.

Leslie Rouder is licesnced therapist and ADHD coach and can be reached at Leslie@addadults.net

www.socialworktoday.com/archive/052010p14.shtml

Even though ADHD has traditionally been seen as a disorder of elementary school children, several people have recently contacting me about their toddlers, (3 and 4 year olds) who seem to fit the description of having ADHD. The question of when one could accurately diagnose a child with ADHD seems appropriate and yet being highly impulsive, distracted and oppositional may very well fit the description of many young children. So, how does one differentiate between a normal active child and a child with ADHD?

According to Dr. Alan Rosenblatt, who is a neurodevelopmental pediatrician, the level of impairment is much more apparent in children who have ADHD. “Children with ADHD are much more extreme than the average three-year -old. It’s not that a child with ADD can’t sit still. It’s that he can’t focus on any activity, even one that’s pleasurable, for any length of time.”

The 2 most apparent behavioral patterns noted in toddlers attending pre-school that are later diagnosed with ADHD is often the refusal to participate in school activities and the expulsion from school itself. (usually caused by aggressive behavior or the inability to follow rules)

If you are currently struggling with a toddler that you believe fits the above description, don’t hesitate to have an evaluation. This may help prevent future problems around low self-esteem and difficulty making friends.

As I always tell my clients, trust your instincts when it comes to your children. Parents usually sense when something does not feel right with their children and in many cases they are right.

We often find that in a family where there is a child with ADHD, the other siblings (without  ADHD) may get less attention.  This is true, even when the attention is negative or punitive in some manner.   It is important to be aware when (and if) this is happening, as it may cause resentment, jelousy and other negative consequences.   It is also important to allow the other siblings to express feelings of anger or frustration, as well as participate in finding solutions to problems within the family.

Find ways to negotiate deals within the family rather than have every issue become a huge struggle.  Try to get into the habit of sitting together as a family on a regular weekly basis and making concrete agreements in writing.   Let each party agree upon what they are willing to do and what the consequences will be if anyone does not keep their part of the written contract.   Keep all parties accountable under the written agreement.

Make time to discuss your management style and arrangements with your spouse so that you are both on the same page and present a “united front.”  This will avoid any manipulation on the part of the children and keep structure and consistency in your parenting role.

Make use of outside feedback from teachers, therapists, other parents, or anyone else who may have consistent contact with your children.  This will help you stay more objective and make use of other peoples knowledge or sugestions.

Always remember to be hopeful and stay positive in regard to the family.   Look for the gifts and special talents  in each of your children and remember that  many individuals flourish and go on to having very productive lives with ADHD.  Stay positive and hopeful.  If you find yourself  struggling with this,  do not hesitate to seek outside help from a therapist or spirtual counselor.  Your children will infinitately benifit from your ability to sustain a positive and hopeful attitude within the family.

Leslie is a licensed therapist and ADHD coach.  She can be reached at Leslie@addadults.net

Lately there have been a lot of questions in regard to how best to manage ADHD within the family.  ADHD is not isolated to the individual (or individuals) in the family that have it.  It effects the entire family on a daily basis in significant ways.  So for this reason, my next few blog entries will address some of these concerns.

When a family member presents with what we would consider many common add symptoms, and has been properly diagnosed, the next step is to educate the whole family so that everyone understands what the diagnoses of ADHD actually means.  Make sure to clarify that having ADHD is no one’s fault and to provide each family member  the opportunity to ask questions.  Do take your time to answer all questions because understanding what ADHD is all about can often alleviate many of the problems that arise in the family.

Try not to label the individual in the family as being “the one with ADHD”.   Giving someone in the family a role or reputation of the “problem person” can set the family up for more of the same behaviors they are trying to avoid.  What we expect from our children is often what we get.  Focus on the strengths and special talents that all of the children in the family have and particularly focus on the special talents, creativity and sense humor that is indicative of children with ADHD.  This will encourage  those positive talents to be further developed and flourish.

Well, that’s all for the moment.   Till next time, signing off.

Leslie Rouder, LCSW

www.ADDadults.net

Although it is believed that treating ADD with proper medication and some form of counseling is the most effective treatment modality that we know of, it is also true that medication is not effective for all people.  According to Edward Hallowell, MD, medication may not be effective for as much as 20% of the population.  In addition, medication is not a cure for ADD and should be used in conjunction with other natural treatment modalities such as exercise and nutrients.  This article will focus on several of the most recommended nutrients in the management of ADD and its symptoms. Remember to always check with your physician before starting any treatment modality in which you are ingesting natural herbs or supplements to avoid any conflicts with other supplements or medication you may be taking.

Food and the ADD Brain

Always eat balanced meals that include protein, fruits, vegetables, and fiber rich carbohydrates such as whole grain and wheat products.  Eating protein in combination with these other nutrients reduces surges in blood sugar levels which lead to hunger, inattention and hyperactively. Protein rich foods include fish, lean beef, pork, eggs, dairy and soy and are vital in the production of neurotransmitters, which are the chemicals used by the brain’s cells to communicate with each other.

Vitamin Supplements

Multivitamin/mineral supplement

I personally believe that eating a healthy balanced diet is the best way to get all the necessary nutrients that one needs, but if you are unsure if you or your child are eating a fully balanced diet, supplementing with a good multivitamin/mineral can help. If you are giving chewable vitamins to your child, make sure they don’t have artificial ingredients or sugars in them, since this may increase levels of hyperactivity in some individuals.  Hero’s Yummy Bears Multi-Vitamin and Mineral is an example of one such product that you might try.

Omegas -3s

Omega-3s are one of the most important supplements in treating the ADD brain. I recommend fish oil to all of my clients and take NKO Krill oil every day myself. Omegas -3s are found in cold water fatty fish such as salmon, tuna, and sardines and studies have shown that individuals who lack this nutrient show deficits in cognitive functioning and ability to focus.  Other good products recommended by various experts in the field include Nordic Naturals, OmegaBrite and Zone Labs.  Barleans Omega Swirl smoothie is recommended for children or individuals that have difficulty swallowing pills.

B Vitamins

According to Richard Brown, M.D., associate clinical professor of psychiatry at Columbia University, dopamine levels in the brain are increased with the use of vitamin B-6.  It is believed that increased levels of dopamine in the brain assist in higher levels of attentiveness.  Supplement with B-6 or a high quality B vitamin formula (such as B-complex) that has adequate levels of B-6.  Bio-Strath is one formula that is available both in liquid and pill form and Enzymatic Daily Energy B complex is another excellent product that I recommend and take on a daily basis.

Picamilon

Picamilon is a supplement that has shown to improve blood flow to the brain and acts as a mild stimulant.  It is a combination of niacin and gamma-aminobutyric acid and B-vitamins and is shown to improve alertness in both children and adults according to Dr. Brown.

Minerals
Once again I would like to emphasize that a good balanced diet is the most beneficial and safe way to increase levels of vital minerals, however taking a good multi vitamin/mineral supplement can help if needed. Magnesium, zinc and iron are the three most important minerals in relationship to ADD.Magnesium has been shown to have a calming effect on the brain, while low levels of zinc have shown to decrease alertness and the ability to focus.  This is due to the correlation of lower dopamine levels and adequate amounts of zinc.  In addition, it has been determined that the effects of methylphenidate (also known as Ritalin) are increased by the supplementation of zinc. Increased levels of dopamine are also affected by adequate amounts of iron. There have been several studies that indicate deficits in cognitive functioning and increased ADHD symptoms associated with low iron levels.

Herbs

I will caution anyone before using herbal remedies to check with their physician, as herbs are more potent than vitamin or mineral supplements and should be used under supervision. That having been said, the herbs most recommended by Dr. Brown are Ginkgo and Ginseng (which act as stimulants),Pycnogenol (which improves hyperactivity, focus, and visual-motor coordination according to several double blind studies) andRhodiola Rosea (shown to improve alertness, attention and accuracy).  Caution should be used with young children in regard to Rhodiola Rosea due to its highly stimulating effects.  However, it is recommended for students attending junior high school and up to college who need help in focusing for long periods of time while performing academic tasks such as studying and/or writing term papers.

Pycnogenol can be purchased at Nature’s Best.  Rhodiola Rosea is available from Ameriden International and Swedish Herbal Institue-ProActive.  When purchasing Ginkgo and Ginseng, the brands most recommended are Ginkoba and Gingold and can be purchased by mail order at Hsu’s Ginseng.

Leslie Rouder is a licensed therapist and ADD coach. She can be reached at Leslie@addadults.net or through her web site atwww.ADDadults.net.

So, how best to find one’s balance?    Here are a few suggestions that might help;

• Try to take some time for yourself  everyday to reflect, meditate, and/or journal. (At night before going to sleep is a good time for this kind of reflection)
• Decide on 3 things that you want to accomplish each day and put them on your to-do list daily.  ONLY 3 THINGS!!
• Take time to exercise daily.
• Be flexible but try to stick to your daily routine as much as possible.
• Join a weekly ADD support group or keep going to your support group if you are in one.
• Choose peace.

And lastly, enjoy your holidays and keep breathing.  It will all be behind us before we know it!  :)

Leslie Rouder is a licensed therapist and ADD coach. She can be reached at Leslie@addadults.net