As a teen with ADHD, how can I control my breathing to deal with anxiety?

As a teen with attention deficit hyperactivity disorder (ADHD), the quickest way to change your mood is to change your breathing. Simply by focusing on your breathing you can halt a cascade of inner events that cause anxiety and stress, both of which reduce your capacity to pay attention. Imagine yourself in a situation that makes you anxious.

As you think about this situation, rate your level of anxiety using a scale of 1 to 10, with 1 being deeply relaxed and 10 being extremely anxious. Practice the following steps: Focus your attention on your breath. Notice if it is quick or slow, shallow or deep.

Breathe in so that your stomach rises, taking the breath all the way into your belly. This is called abdominal breathing. If your shoulders are rising as you breathe, relax them.

Continue breathing in and count to three. Exhale for a count of three. Continue to practice this conscious breathing for two minutes.

On a scale of 1 to 10, with 1 being deeply relaxed and 10 being extremely anxious, rate your level of anxiety again. Did you notice any change in your level of anxiety? If so, write about what changes you noticed.

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