Back to Basics

If you have filled in our Intake Form, you might have noticed this message; "We recommend to go Back to Basics. Be mindful with food, water and sleep. Have enough of everything.. It will not make your issues or problems go away, but it will help you carry them or deal with them better."

 When I do not eat enough, I get hangry! When I don't drink enough water, I get headaches. When I don't sleep enough, my brain will not get in gear.. Do you recognise this? Your body & brain might not react in the same way, I bet there is a reaction to lack of food, water and sleep..

So, usually the first homework you get when working with us, is to be mindful with food, water and sleep.. Trust me, this is life long practise.. When you are being mindful with this and have enough of everything, you will create the headspace to deal with the issues or problems you have.

The Mayo Clinic states: "Coloring is a healthy way to relieve stress. It calms the brain and helps your body relax. This can improve sleep and fatigue while decreasing body aches, heart rate, respiration, and feelings of depression and anxiety." Find the full article here.

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First Rule of Therapy

Yes, therapy has rules :) So what is the First Rule of Therapy (according to KvLS)? Although we overall we prefer confirmative language and actions, this is an exception.. The First Rule of Therapy is: 'Don't make it worse.' Whatever is going on for you, you might not be able to make it better, just please do not make it worse..

What does that mean? Well, we humans are so good at making things worse.. When things are going badly, we future predict (if this is happening, then that will happen too), we read other people's minds (they must be thinking this about me).. We believe our own stories (I am stupid, unworthy, unlovable). We keep poking that bruise and keep making it worse..

So.. How not to make it worse.. Investigate what is going on for you, do some reseach to find out what is behind your pain, your emotions. Realise you have the right to feel.... You are human! Acknowledge your pain, respond with kindness. This will not make the pain and emotions go away. This will (if all goes to plan), make them less overwhelming.. And so.. you have stopped poking the bruise and you can start looking after it. 

You do have the power to not make it worse..

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Pockets of Happiness

When everything is bad, when everything feels wrong, when you are in emotional darkness.. Can you find your own pockets of happiness? What are the little things that make you smile? A cheese sandwich, a cup of coffee, a good book? Is there anyone (or anything) in your life that makes you laugh? A niece or nephew, a friend or even 'Friends' (Ross & Rachel), a comedian?

What is good in your life, now, today, in this moment? Is there a life lesson that you have learnt and are wanting to pay forward?

While colouring in, ask yourself these questions, pick the colours that reflect your answers. If you like to break the rules or want to be unconventional - you could colour outside of the lines!! Go on, give yourself permission to be different! This will most likely add to your pockets of happiness.

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Can you ACE it?

Do you have a hard time getting going? Do you (like me) get beeped at, because you didn't realise the light went green? Do you often walk into a room, not sure what you were supposed to do? Do you find yourself staring at your hands while the dishwater is getting cold? Do you miss-step on the stairs or drop things regularly?

It is not about getting your brain in gear or getting your brain into a higher gear.. It is about slowing it down, dropping a gear. 

You can do this with ACE: Acknowledge what is going on in your mind, Connect with your body (get out of your head - you have control over your arms and legs - stretch) and Engage with what you are doing right now. 

Practise multiple times a day and your 'being present muscle' will grow stronger.

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Moving Forward

After you have ACE-d it - you can start moving forward by just taking the next step. What is the next step you can take now, today? How can you make your brain work for you, instead of against? Therapy / counselling might be able to help you with this, finding out who you are, how your brain works and how to make it work for you. And if you want / need support or accommodations at work / college / uni, what would help you the most to be productive and efficient within this non-ADHD world? Just asking for support doesn't mean anything (to non-ADHDers), you will have to come up with something that is practical and possible.

What do you need now, today, at work to enable you to move forward?

Although above mentions ADHD, moving forward is also helpful for non-ADHDers :)

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More ADHD Affirmations