Somatic and Body-Based Coping Skills for ADHD Overwhelm

This is not medical advice. Check with your primary care or specialist before trying these if you have any concerns or chronic/acute health issues.

These practices are especially supportive for adults with ADHD who may experience sensory overload, emotional dysregulation, or nervous system burnout. Use this list as a menu—try one or two at a time and notice what feels grounding, energizing, or calming to your body.

Wall pushes: Press your hands firmly into a wall for 10 seconds to reset your nervous system.

Butterfly hug: Cross your arms over your chest and tap alternately on your shoulders.

5-4-3-2-1 Grounding: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.

Tense and release: Systematically tense and release muscles to bring body awareness.

Box breathing: Inhale 4 seconds, hold 4, exhale 4, hold 4.

Body scan meditation: Mentally move through your body and notice each part without judgment.