What Can You Do to Cope With ADHD Overstimulation?

The world can be a truly exciting place full of sights, sounds and things to touch — which is great for kids with curious minds who love to learn new things. But for some kids with ADHD, all that stimulation can sometimes become too much. It can be overwhelming and hard for them to know where to look or what to focus on with so much happening around them all at once. 

The good news is that there are lots of ways to help your child feel calmer and more in control when things get a little too crazy. 

How to help your child cope with too much stimulation from ADHD

Here are some tips you can use to help your child when they’re overstimulated:

• Create a calming oasis — Consider creating a special place in your child’s room that can serve as a calming oasis. This will be their own personal retreat that they can go to to recharge when the world feels like it’s a bit too much. You can do this through the following:
• Embracing cozy comfort — You can transform a corner of your child’s room into a haven of relaxation. Let your child pick out comfy pillows, blankets, maybe even a beanbag chair or a small tent to create a snug and inviting space. Think about textures — soft fleece blankets, fluffy pillows and a squishy beanbag chair can all provide a sense of comfort and security. 
• Dimming the lights — Bright lights can be stimulating, so you can try to keep the designated area a little darker. You can use a nightlight that projects calming images on the ceiling or a desk lamp with a soft bulb that emits a warm glow. You may consider blackout curtains to block out any extra light from outside, especially at night when sleep is crucial. 
• Playing soothing sounds — Sometimes, specific sounds can be very calming. Let your child experiment with different options to see what works best for them. Try playing nature sounds like waves crashing or gentle rain. Maybe calming music without words is more their style, or perhaps white noise helps them focus. Experiment and see what helps bring them a sense of peace and concentration. 
• Fidgeting toys to the rescue — Fidgeting can actually help children with ADHD focus! You can put some fidget toys in their backpack or calm space, like squishy balls, fidget spinners or those cool clicky things. These fidget toys can help them release some energy and stay focused on the task at hand, especially when they’re feeling overwhelmed.
• Use breaks to recharge — Just like a phone needs to charge, so does the brain! Plan some quiet time throughout the day for your child, even if it’s just a few minutes. This quiet time can be used for reading a book, coloring or just cuddling up with a stuffed animal. You can even have them try some mindfulness exercises, like focusing on their breath, to help their brain relax and recharge. Other ways you can help your child recharge include:
• Practicing deep breathing — Sometimes, taking a few deep breaths can make a big difference. You can practice breathing techniques together. Show them how to breathe in slowly through their nose, letting their belly push out, then exhale slowly through their mouth. This deep breathing technique can help them calm down and refocus when they’re feeling overstimulated. 
• Moving around and releasing energy — Sometimes, all that energy needs an outlet! Take a quick walk outside with your child, have them do some jumping jacks, or even just stretch your arms and legs together. Moving their body can help them refocus and feel more in control. You can schedule short activity breaks throughout the day, especially when they’re working on a challenging task. 
• Encourage them to communicate their needs — It’s important to help your child learn how to advocate for themselves by communicating their needs. Knowing their preferences can help them communicate about their overstimulation triggers and preferred ways to cope. To help them communicate effectively, you can help them learn how to:
• Signal for too much stimulation — You can come up with a special sign that lets you or their teacher know when they’re feeling overwhelmed. It could be a hand gesture, specific word or even a picture they can show. Knowing this signal can help you understand when they need some extra support. 
• Talk it out — Talk with your child about what makes them feel overwhelmed. Is it loud noises, too many people around, or certain types of tasks, like homework or chores? Knowing their triggers can help you avoid them or have a plan in place when you can’t. For example, if loud noises bother them, you can use noise-canceling headphones in certain situations. 
• Ask for help — Remind them that it’s OK to ask for help when they need it! There’s no shame in admitting they’re feeling overwhelmed. If they’re feeling overwhelmed at school, they can let their teacher know. At home, if things are getting too loud or busy, they can let you know and you can find a way to calm things down. The more they communicate their needs, the better you can support them. 

Free resource: Executive Function Guide & Toolkit

In addition, Executive Function coaching is an excellent option to help your child cope when they become overstimulated by their ADHD. Your child’s coach can teach them strategies for organization, planning and time management, helping to reduce the feeling of being overwhelmed by these tasks. By strengthening these skills, children with ADHD can learn to break down complex situations, prioritize effectively and filter out distractions in their environment, helping them to create a calmer and more manageable world.

Beyond BookSmart can help your child build a calmer future and learn strategies for long-term success 

Executive Function skills like focus and attention play an important role in a student’s work routine and will benefit them both now and in their future endeavors. Executive Function skills can be applied for any student’s success because they can be taught and learned.

At Beyond BookSmart, we help students hone their Executive Function skills, which can be affected by overstimulation, by personalizing our Executive Function coaching services to their individual needs, learning differences and emotional challenges.

Contact our team today for more information or to schedule an inquiry call.