Let’s face it, Shelter in Places are awful. But (sigh) it has become our new normal. It take a toll on everyone. Depression rates have tripled in the last year. For kids, and even adults, with ADHD this figure is alarming since ADHD often coexists with depression and anxiety. When you add social isolation, homeschooling and often financial issues to the mix, the stress levels can be very challenging to deal with.
Parents of kids with ADHD are noticing an increase in anger outbursts and worsening of the symptoms of ADHD. As we continue to deal with lockdowns or shelter in places, social isolation and homeschooling, let’s talk about how we can mitigate the negative effects of lockdown on ADHD kids.
Tips for sheltering in place for kids with ADHD
The team at JLD Therapy offer these tips for lockdown for ADHD Kids:
Create a schedule
Both for kids with ADHD and autism, we always stress the importance of having a schedule. Having a routine is good for all kids, but it crucially important for those kiddos that need structure in their lives. This will alleviate meltdowns and help them manage their expectations of the day. As a mom and adult, we need this structure also to help us with keeping the kids entertained and busy throughout the day.
Exercise
Exercise is an excellent tool to treat some of the symptoms of ADHD naturally. Exercise increases the release of dopamine in the body. This is the chemical improves attention, memory, and clear thinking. Even some of the medications used by kids with ADHD work to increase the production of dopamine. We would not recommend switching these medications with exercise, but we totally recommend adding exercise time to your kid’s schedule.
If you don’t have a backyard, you can use YouTube videos for some fun exercise for kids. Some other ways to add exercise to your daily routine is:
- Animal Walks
- Yoga
- Indoor Trampoline
- Zumba for kids
Make it fun for the kids, and join in as a family.
Eat Healthily
Research suggests that food rich in proteins helps deal with some of the symptoms of ADHD. This is because protein-rich food help produce neurotransmitters to the brain. It is these chemicals that help the brain communicate effectively. Moreover, proteins prevent spikes in blood sugar, which may lead to hyperactivity and impulsivity.
We also recommend staying away from sugary food and drinks for this same reason. Some protein-rich foods to include in your child’s diet are beef, pork, fish, eggs, beans, soy and nuts.
Be Present
We understand that parents are constantly being asked to adapt in these tough times. We are juggling to manage so many things at one time and it’s not easy. But kids need our time and attention, they are struggling too. Just 30 minutes a day can go a long way in helping them deal with the current situation. But during those 30 minutes, try to be present, add a no-device 30 minute time to your schedule. Read books together. Play games. Exercise. Or even cook a healthy meal.
Selfcare For You
These crazy times are challenging for us as a parent too. Give yourself at least 30 minutes every day to self-care. Read a book. Enjoy a bubble bath. Meditate. Just do something for yourself. Leave the laundry for the next day if you have to, but make time for yourself. Our mental health is important too and we can’t be our best self unless we dedicate some time to ourselves.
Create Social Opportunities
We all know that our kids are suffering socially. ADHD kids face challenges when it comes to social interactions as it is, but more so now since they might not be seeing their friends and family regularly.
Try something fun like googling games for kids on Zoom. Arrange Zoom meetups for the kids and start with group calls with 1-2 friends. Initially, you might have to sit down and guide them through it it but find a game that they can play together to get that social interaction that they so desperately need.
Limit Screen Time
I know it’s easier to depend on screen time especially when you can’t go out, but too much screen time can actually be detrimental. Instead, try and find activities to do together as a family. Cut down your own screen time, and do things together. Try cooking and or teaching your kids a new chore to help around the house.
The first few days might be hard, but stick to less than 1-2 hours of screen time in a day.
Get Proper Sleep
Many parents are saying that their kid’s sleep times have reduced. Kids who used to sleep for 10 hours, are not sleeping for 9 hours or even less. One reason for this is because kids aren’t getting the same level of activity and exercise. They haven’t been able to expend all the energy at the end of the day. Make exercise an important part of the day.
Some other ways to ensure that your child gets proper sleep during lockdown are:
- Limit Screen Time
- Switch to quieter activities 1-2 hours before bedtime.
- Create a bedtime routine.
- Use lavender aroma in your child’s bedroom during sleep time.
- Avoid sugary food at least 3 hours before bedtime.
Get Help
If you feel the situation is beyond your control, then seek help. Talk to a medical professional, or sometimes talking to a friend or family member helps. If you wish to talk to an expert, reach out to us and book a 15-minute FREE consultation to discuss the challenges you and your child might be facing.