Families are spending more time together than ever before, making it challenging for parents and caregivers to balance their personal needs with that of a child’s. For those families that include a child with ADHD, maintaining mental, physical and emotional wellness is particularly crucial for all members.
Dr. Greg Mattingly, psychiatrist and associate clinical
professor at Washington University in St. Louis, offers the following
tips on how to maintain wellness at home, especially while parenting a
child with ADHD:
Stay positive and set realistic expectations
Behaviours
can change and improve over time, so it is important to keep a positive
mindset and attitude. Try to establish consistent expectations, along
with a system for rewards and consequences, offering praise whenever
possible (e.g., 3-5 positives for every negative when working through
challenges). Be sure to also lead by example: children benefit from
modelling healthy behaviour and positive interactions as it has been
shown to improve attention, concentration and impulse control in
children with ADHD.
Get into a routine
Try setting a
daily schedule to establish expectations, allowing clear windows for
activities such as meals, schoolwork, play and bedtime. Some children
with ADHD also benefit from clocks or phone timers to transition from
one activity to the next or a “check off” list that allows you and your
child to feel a sense of accomplishment. While scheduling every minute
of the day is by no means necessary (especially in the summer months),
identifying a routine that is both predicable and flexible can ensure
the whole family is able to enjoy each other’s company.
Beyond setting a schedule for a child with ADHD, it is equally as important to allow “me time” as a parent or caregiver. Be it a virtual yoga/exercise class, video calls with friends or family, walks or enjoying a few chapters of a book, any activities that help reduce stress are important enough to prioritise.
Create a space for focus
Be it
academics or arts and crafts, it is important for children with ADHD to
have moments of calm, free of overstimulation. Creating a space for kids
to relax and have some time to themselves is particularly beneficial
for kids with ADHD. Use tactile outlets, such as stress balls or fidget
spinners, as a way for them to release physical energy while focusing on
an individual task at-hand.
Remember knowledge is power
Developing
strategies for a child with ADHD can be challenging at times, but there
is a wealth of digital resources that can be easily obtained right at
home to overcome obstacles along the way. MoreToADHD.com breaks down
signs of ADHD and the diagnosis journey, along with educational videos
and coping tips for children, parents and caregivers. With understanding
comes confidence and comfort, allowing families to stay happy, healthy
and well, leaning on the vast ADHD community to work through challenges
both big and small.
Positive affirmation
Start off the
day by making a mental or written list of all the things about your
child that are special, positive, valuable or unique. Pause each morning
to think of the things for which you are thankful, proud of and which
give you peace. Trust that children with ADHD can succeed as they learn,
change and mature. Focus on the larger goal of behavioural support for a
child and less on the smaller, day-to-day struggles.
Finding a
way to channel energy into positive coping mechanisms can help maintain
wellness, and in turn, strengthen the relationship between the
parent/caregiver and a child with ADHD. -BPT
