Here’s how to get out of ADHD survival mode and find calm
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what ADHD survival mode is, how it affects your nervous system, and why it's so common. Plus, how to get out of ADHD survival mode and stop holding stress.
Attention-deficit/hyperactivity disorder (ADHD) survival mode is a non-clinical phrase to describe a state that many with ADHD regularly find themselves in. It is characterized by an overwhelming focus on immediate crises and daily survival, often at the expense of long-term goals and emotional wellbeing.
When in survival mode, the body’s stress responses are amplified, sometimes making it harder for folks to handle even routine tasks without feeling overwhelmed. This heightened state can lead to chronic stress, which negatively affects both physical and mental health. Understanding how ADHD contributes to the intensity of this survival mode can help people develop strategies to reduce its impact and find a calmer, more balanced way of living.
What is ADHD survival mode (and why is it so common)?
People with ADHD can sometimes experience ADHD survival mode — a state of mental and physical alertness heightened beyond the typical levels of survival mode. It is a common reaction to the daily stressors and challenges of managing ADHD symptoms, such as difficulty focusing, impulsivity, and managing time effectively. When in survival mode, you might feel like you are always dealing with one crisis after another, which can be exhausting and overwhelming.
The reason survival mode is so common among those with ADHD has a lot to do with how their nervous systems respond to stress. Some people with ADHD often have a more sensitive nervous system, which can make them react more intensely to stress or perceived threats. This can spark a vicious cycle in which stress triggers ADHD symptoms, leading to more stress.
Physiologically, this heightened stress response can cause several issues, such as increased heart rate, quickened breathing, and muscle tension. Psychologically, it can manifest as anxiety, irritability, or extreme emotional responses to daily challenges. These reactions are not just distressing but can also make it difficult for people with ADHD to manage tasks effectively, leading to more stress and a perpetuation of the survival mode.
The role of the nervous system impacts both neurological and psychological aspects of ADHD. By targeting these areas through specific strategies and therapies, people with ADHD can learn to regulate the stress responses and improve their overall ability to cope with the challenges of daily life.
How can I stop being in survival mode? 5 tips to find your calm
1. Practice mindfulness to improve your ability to focus
Mindfulness involves being present and fully engaged with the current moment, without judgment. If you have ADHD, practicing mindfulness can help you slow down racing thoughts and focus on the task at hand. Techniques such as mindful breathing, where you focus solely on your breath, or mindful walking, where you concentrate on the sensations of walking, can be particularly helpful. These practices help reduce stress by keeping the mind engaged in the present, reducing overthinking and worry.
💙 Tune into Tamara Levitt’s 10-minute Mindfulness session to help you learn how to stay present.
2. Incorporate meditation to stay calm under stress
Meditation can be a supportive tool for calming the mind and reducing stress. It involves sitting quietly and paying attention to thoughts, sounds, the sensations of breathing, or parts of the body. Meditation can help train the brain to focus better and remain calm under stress, which is often a challenge for people with ADHD. Guided meditations designed specifically for stress reduction can be very beneficial.
💙 Try Calm’s 7 Days of Managing Stress series, which is a great place to start if you’re new to meditation.
3. Engage in physical exercise to support mental health
Regular physical activity is important for mental health, especially for those with ADHD. Exercise can sometimes release chemicals in the brain that act as natural painkillers and mood elevators. Activities such as running, cycling, or team sports not only help reduce stress but also improve concentration, sleep, and overall emotional regulation.
💙 Join in on Mel Mah’s Blood Flow Fun session to get your feel-good chemicals pumping.
4. Recognize early stress signals to prevent escalation
It's important for those of us with ADHD to become aware of the bodies’ signals that indicate stress is building. These might include a racing heart, tension in the shoulders, or feeling irritable. Recognizing these signs early can help you take proactive steps, like taking deep breaths or a short walk, to manage stress before it escalates.
💙 Take three minutes to Pause To Check In with yourself to support you in managing life’s stressors.
5. Develop a routine to help manage ADHD symptoms
Structure and routine can significantly ease stress for those of us with ADHD. Having a clear plan for each day helps to reduce uncertainty and makes tasks seem more manageable. Setting specific times for waking up, meals, work, and leisure activities can provide the external organization needed to help manage symptoms of ADHD.
💙 Find inspiration from Jay Shetty as he shares how to Turn Choice Into Routine.
5 practices to train your body to stop holding stress
For those with ADHD, reducing the body’s tendencies to retain stress involves specific psychological and physical approaches. By integrating these practices into daily life, you can train your body to manage and hold less stress, enhancing your quality of life and enabling you to focus better on your goals. These methods not only help alleviate ongoing stress but also build resilience against future stressors.
1. De-stress through deep breathing exercises and reduce heart rate
Deep breathing is a simple way to help calm your mind and body. Techniques such as diaphragmatic breathing involve deep belly breaths instead of shallow breaths into the chest. This helps activate your body's relaxation response, reducing heart rate and blood pressure, which are often elevated during stress. Practicing deep breathing regularly can be a quick way to de-stress in any environment.
💙 Learn how to Breathe Into Relaxation with support from Jay Shetty.
2. Get flexible with yoga and manage impulsivity
Yoga combines physical postures, breath control, and meditation, making it an ideal exercise for people with ADHD. It helps improve physical flexibility, balance, and strength, while the meditative aspects can help calm the mind and reduce impulsivity. Regular yoga practice has been shown to lessen anxiety and stress.
💙 Even some light stretching can help with Softening Anxiety.
3. Try structured exercise routines to improve overall health
Exercise routines that incorporate a variety of activities — such as cardiovascular exercises, strength training, and flexibility workouts — can significantly improve overall health and stress management. For individuals with ADHD, regular exercise helps not only in reducing stress but also in improving neurological functions like memory and focus.
4. Make small lifestyle adjustments to maintain focus
Making small changes in daily life can have a big impact on stress levels. This includes organizing living and working spaces to reduce chaos, using planners or digital apps to keep track of tasks and appointments, and establishing a consistent sleep schedule to improve mood and cognitive function. Also, prioritizing tasks and breaking them into smaller, manageable steps can prevent the feeling of being overwhelmed and help maintain focus.
💙Try to Settle Down by Single-Tasking, a mindful technique that helps reduce overwhelm.
5. Create a stress-reducing environment to prevent survival mode
This involves setting up your living or working space in a way that minimizes stress triggers. This could mean decluttering your space, using soothing colors and lighting, or incorporating elements of nature such as plants or water features. Personalizing your environment to make it a calm and welcoming space can significantly reduce the likelihood of entering survival mode.
💙 Listening to soothing music, like our Infinite Ambient for Relaxation playlist, can help your mind and body feel at ease.
ADHD survival mode FAQs
What are the signs that I'm in ADHD survival mode?
Signs that you might be in ADHD survival mode include feeling constantly overwhelmed or anxious, having trouble focusing on tasks that aren't immediately pressing, and experiencing physical symptoms like increased heart rate, headaches, or muscle tension. Emotionally, you might feel on edge, quick to anger, or unusually irritable. This mode often leads to poor sleep, disorganized living or work environments, and a sense of just barely managing day-to-day responsibilities.
How can mindfulness and meditation aid in managing ADHD and reducing survival mode instances?
Mindfulness and meditation can significantly aid individuals with ADHD by enhancing their ability to concentrate and reduce impulsivity. By practicing mindfulness, you learn to stay present in the moment without judgment, which can help reduce the cycle of stress and reaction that is common in survival mode. These practices support better management of emotions and thoughts, leading to decreased feelings of being overwhelmed and a more stable mental state.
Can dietary changes help alleviate stress associated with ADHD survival mode?
Yes, dietary changes can play an important role in managing stress levels. Diets rich in omega-3 fatty acids, lean proteins, whole grains, and plenty of fruits and vegetables can sometimes help to boost brain health and enhance mood stability. Reducing caffeine and alcohol intake can also help, as they may exacerbate anxiety in the long term. For some, improving the consistency of eating nutritious foods at regular intervals throughout the day can aid in stress management and overall mental clarity.
What impact does exercise have on the ADHD brain in relation to survival mode?
Exercise has a profound impact on the ADHD brain. It increases blood flow to your brain, which can help improve neural connections and aid in better focus and memory retention. Regular physical activity also helps in the release of natural mood-lifting brain chemicals. This can be particularly beneficial for breaking the cycle of stress and negative emotions associated with ADHD survival mode, leading to improved emotional wellbeing.
How beneficial is professional help or therapy in managing ADHD survival mode?
Professional help or therapy can be beneficial in managing ADHD survival mode. Therapists can provide targeted strategies to cope with stress, improve organizational skills, and address any emotional or psychological issues contributing to survival mode. Behavioral therapies, such as cognitive behavioral therapy (CBT), are particularly effective as they help modify negative thinking patterns and behaviors that are common in ADHD. Additionally, a professional can guide you through personalized interventions, which may include medication management, to help stabilize your mood and improve overall functioning.
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