As a therapist who specializes in ADHD—and someone who lives with it—I know that managing symptoms often requires more than just cognitive strategies. While tools like reminders and checklists are great, they don’t address the underlying nervous system dysregulation that many adults with ADHD experience. That’s where somatic resources come in.
Somatic resources are body-based tools that help regulate the nervous system, fostering calm, focus, and emotional resilience. Grounded in neuroscience, these techniques can be especially powerful for adults with ADHD, helping to manage symptoms like impulsivity, overwhelm, and emotional dysregulation.
Let’s explore what somatic resources are, how they work, and practical ways to integrate them into your daily life.
What Are Somatic Resources?
Somatic resources are techniques and practices that use the body to support emotional regulation and nervous system balance. These tools are rooted in somatic therapy and Polyvagal Theory, which emphasize the connection between the body and emotional well-being.
For adults with ADHD, somatic resources can be game-changers because they help regulate the nervous system directly. ADHD brains often operate in a heightened state of arousal, toggling between sympathetic overdrive (fight-or-flight) and dorsal vagal shutdown (freeze or numbness). Somatic practices help shift the nervous system into the ventral vagal state, where calm, connection, and focus are possible. (Porges, 2011)
How ADHD Affects the Body
ADHD doesn’t just impact attention and focus—it also affects how the body processes stress. Adults with ADHD often experience heightened emotional sensitivity, difficulty managing stress, and chronic restlessness. These physical manifestations can lead to:
Tension and Muscle Tightness: Persistent stress can create physical tension in areas like the jaw, neck, or shoulders.
Sensory Overload: Overwhelm from sights, sounds, or touch can dysregulate the nervous system.
Restlessness or Hyperactivity: A body constantly “on the go” can make stillness feel intolerable.
Somatic resources offer a way to ground the body, helping to reset the nervous system and create a foundation for emotional and cognitive regulation.
Somatic Resources for Adults with ADHD
Here are some evidence-based somatic resources that can support regulation and ease ADHD symptoms:
1. Grounding Techniques
Grounding helps bring the body into the present moment, counteracting the scattered focus and overwhelm common in ADHD.
Feet on the Floor: Sit comfortably and place your feet flat on the ground. Focus on the sensation of the floor supporting you.
Weighted Blankets: Using a weighted blanket can provide deep pressure stimulation, which is calming for the nervous system.
5-4-3-2-1 Technique: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste to anchor yourself.
2. Breathwork
Breathwork directly influences the autonomic nervous system, shifting it toward regulation.
Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts. Repeat several cycles.
Extended Exhale: Focus on making your exhale longer than your inhale, which activates the calming parasympathetic system.
3. Rhythmic Movement
Movement can help release pent-up energy and restore balance to the nervous system.
Walking or Jogging: Steady, rhythmic movement like walking helps regulate the nervous system.
Dancing: Put on your favorite song and move however feels natural. This is both grounding and joyful.
Repetitive Tasks: Activities like knitting, drumming, or bouncing on a therapy ball can provide a calming rhythm.
4. Touch-Based Resources
Physical touch is a powerful way to regulate the nervous system.
Self-Havening: Cross your arms over your chest and gently stroke your upper arms in a soothing motion.
Palm Pressure: Press your palms together and hold for a few seconds, noticing the sensation of connection.
Weighted Objects: Holding a heavy object, like a small sandbag, can provide grounding and stability.
5. Mindful Body Scans
Body scans help increase awareness of physical sensations and release tension.
Guided Scans: Listen to a guided body scan meditation to systematically notice and relax each part of your body.
Quick Check-Ins: Take a moment to notice where you feel tension and consciously release it, starting with your shoulders or jaw.
Why Somatic Resources Work for ADHD
The power of somatic resources lies in their ability to bypass cognitive processes and directly engage the body. For adults with ADHD, this is especially beneficial because:
Immediate Impact: Somatic practices work in the moment, offering quick relief from overwhelm or stress.
Building Resilience: Regular use of somatic resources strengthens the nervous system’s ability to regulate over time.
Accessible Tools: These techniques can be done anywhere, without the need for special equipment.
Research supports the effectiveness of body-based practices in improving attention, reducing stress, and enhancing emotional regulation in ADHD adults. (Zylowska et al., 2008)
Integrating Somatic Resources Into Daily Life
Here are some practical tips for making somatic practices part of your routine:
Morning Routine: Start your day with a grounding exercise or breathwork to set a calm tone.
Work Breaks: Use rhythmic movement or palm pressure during work breaks to reset focus.
Evening Wind-Down: Incorporate a body scan or use a weighted blanket to transition into relaxation before bed.
A Personal Note on Somatic Practices
As someone with ADHD, I’ve often struggled with feeling scattered, restless, or overwhelmed. Somatic resources have been a game-changer for me. Simple practices like grounding my feet on the floor or taking a few deep breaths help me reset when I feel out of sync. These tools don’t just help me manage my ADHD—they empower me to feel more present and in control.
Final Thoughts
Somatic resources offer a powerful, body-based approach to managing ADHD symptoms. By engaging the nervous system directly, these techniques provide relief from overwhelm, improve focus, and build emotional resilience. Whether it’s through grounding, breathwork, or rhythmic movement, somatic practices can help you navigate life with ADHD more effectively.
If you’re exploring ways to manage your ADHD, consider adding somatic resources to your toolkit. They’re simple, accessible, and effective—and they might just be the missing piece you’ve been looking for.
References
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation.
Zylowska, L., et al. (2008). “Mindfulness meditation improves attention, cognitive flexibility, and emotional regulation in adults with ADHD.” Focus, 6(4), 534-542.
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