Tips and Tricks that could help reduce the daily stress
Menu Board
As simple or creative up to you and your family
Use cards / paddle pop sticks to write down everyone’s favourite dinner/s
Each family member gets to choose 1 meal a week
Make or buy a daily planner or box that has 7 compartments
Allocate everyone’s choice to a day
For more ideas visit https://www.additudemag.com/happy-meals-happier-kids/
Food and ADHD
Protein rich foods help with blood sugar spikes and may help with emotional regulation and hyperactivity.
Omega 3 fatty acids (Fish Oil) helps with concentration, hyperactivity and impulsivity
Iron, Zinc and Magnesium play an important role in helping ADHD symptoms
Reducing artificial additives in food - unprocessed, fresh food is best
Food sensitives can worsen ADHD symptoms
Naturopathic medicine may help - study showed a combination of valerian and lemon balm help relax hyperactive or anxious children
For more information visit https://www.additudemag.com/adhd-diet-for-kids-food-fix/
10 Supplements and Vitamins for ADHD Symptom Control
https://www.additudemag.com/vitamins-minerals-adhd-treatment-plan/
Mindfulness benefits the whole family
Breathe in for 7 seconds and out for 11 seconds. After 12 - 15 repetitions the breath should settle into 4 seconds in and 6 seconds out which helps maintain focus.
Breath Button - associate any object around the house when touched the family member must take a big breath to help calm.
Play ‘I notice’ - any objects different colours, shapes, textures
Digging in the Garden
Pause app (Pause - mobile application of meditation & relaxation - Pause-App.org)
Chill panda app (Chill Panda: Calm Play Today - Apps on Google Play)
Hot Chocolate Breath: This technique starts with your child holding up her hands as if she were holding a mug of hot chocolate right under her face. Prompt some basic visualization, and ask her to imagine first smelling the hot chocolate — inhaling deeply through her nose and then blowing it to cool it down, exhaling smoothly across the surface out her mouth. Have her repeat this breathing pattern and visualization — in through her nose smelling, and back out through her mouth, cooling off — for a minute or two. Encourage her to let her breath find its own rhythm: not too fast, and not too slow.
For more information visit https://www.additudemag.com/wp-content/uploads/2018/05/Easy-Mindfulness-Exercises-for-Kids-with-ADHD.pdf
