8 Ways to Center Yourself When You’re Overwhelmed by Your ADHD Child

Having an ADHD child means having patience and giving yourself grace, but it’s also about navigating a situation no one warned you about. It’s not your fault, and it’s not your child’s fault—ADHD is a superpower. 

But that doesn’t mean that it doesn’t get overwhelming or that you, your husband, your wife, or even other family members have to navigate situations with your child.

So, when those situations pop up, here are some ways to center yourself when you’re overwhelmed by your ADHD child:

#1. Prioritize Self-Care

It could be something as simple as exercising, like walking or doing something strenuous—maybe it’s spending time in nature or just relaxing with a good book. Personally, my version of self-care is working out, but I also schedule socialization time with friends.

Fill your cup. Give yourself a break. Take a moment.

#2. Mindfulness

Just focus, pause, and be present in the moment. 

I know it feels easier said than done, but I really recommend reading about The Little Book of Hygge, it talks a lot about mindfulness and being present. Things like just sitting still and having a cup of coffee without any interruptions, without scrolling on anything, and just being. 

Find what works for you, but taking this time to have a quiet, mindful moment will really help refill your cup!

#3. Reframe Your Thoughts

Negative thinking can make you feel overwhelmed, so really try to reframe your thoughts and be in the moment. 

For example, if you’re frustrated with your child, try to think of positive things about them. Sometimes it’s as simple as giving yourself a moment to pause before you say something and return to the situation when you’re not as frustrated or overwhelmed.

#4. Have a Clear Routine

Kids with ADHD thrive with structure and clear routines—and you will, too! Routines help create a sense of predictability and reduce your anxiety. 

Create cleaning routines to help your house (and kids) stay more organized, bedtime routines for better sleep hygiene and peace, and even routines around studying and school!

#5. Ask for Help

There is absolutely NOTHING wrong with asking for help. Connecting with other parents with children who have ADHD can be really helpful, but just be careful because you may be handling your ADHD child differently than others, and do stick to your guns.

Still, find a support system with people who are like-minded and support the way you’re raising your child with ADHD.

#6. Set Boundaries

Establishing really clear expectations for your child will encourage them to stay consistent. When you tell your child “go clean your room,” they’re not going to know what cleaning your room is. But, by setting a checklist, a distinctive checklist that they can actually cross off as they get things done, you’re creating a boundary for them to follow through with.

#7. Practice Your Patience and Understanding

ADHD for your child is like having multiple TV screens on at once in the brain while you only have one. Be patient when they’re struggling to focus or having a hard time; what they’re going through and how they’re thinking is a lot of noise. 

Yes, there are ways to help them focus on the right screen, but it takes practice and a lot of work. When you’re calm and understanding with your child as they’re trying to focus, they’re able to do it easier, quicker, and generally think better.

#8. Focus on The Positive

The last tip on the list is to focus on the positive. Focus on your child’s challenges, celebrate their strengths, and acknowledge their efforts even when they’re struggling. And don’t ever compare your child with someone else’s child—you don’t know the environment they’ve been in. 

Not just theirs, either. You’re doing great! You’re working with your child, you’re not neglecting your child, you ARE a good parent.

So remember to take care of yourself, too.

And if you need any help with your ADHD child, working through your routines, or coming up with better ways to manage their ADHD, book a free consultation for ADHD coaching here.