How Yoga Can Help With ADHD and Depression
ADHD and Depression often go hand in hand, but Yoga has the potential to alleviate symptoms of both.
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ADHD is on the rise. An estimated 6 million children aged between 3 to 17 have been diagnosed with ADHD. Of the children who do have ADHD, around six in 10 have at least one other mental condition, such as anxiety or depression. And while ADHD is usually associated with children and younger people, approximately 8.7 million adults in the US alone have the condition as well.
In adults, ADHD can manifest in all sorts of ways. It could mean engaging in risky behaviours, it could mean struggling to perform at work, it could mean relationship problems. And it could lead to conditions like depression.
Now, I don’t want to sound alarmist here. A big reason why ADHD is on the rise is that we’re more aware of what it looks like. There’s less stigma that surrounds it. As such, more people are seeking help, more people are getting diagnosed, and more people are learning how to manage this condition. These are all good things.
So, if you’ve been recently diagnosed with ADHD and want to find additional ways to manage your symptoms, you’ve come to the right place. Today’s focus is on Yoga. Recent research says that a Yoga habit could actually help with ADHD and depression symptoms. Let’s dig in and find out why (and how).
The evidence-based impacts of Yoga on ADHD symptoms
More and more research is showing that Yoga can help alleviate ADHD symptoms. A 2017 study found that doing Yoga twice a week for eight weeks improved attention and reaction time in children with ADHD. A 2019 study that took place over 12 weeks supported this, showing that young children practising yoga improved their hyperactivity and inattention symptoms.
Yoga can reduce symptoms of ADHD and depression by strengthening the prefrontal cortex, which is a part of the brain that may be affected in some people with ADHD. The prefrontal cortex is responsible for decision-making, planning and focus.
A systemic review looking at even studies found that mindfulness-based interventions like Yoga had a “statistically significant effect” on the outcomes of ADHD symptoms. Studies show that Yoga can up dopamine levels in children and adults alike, which can help alleviate symptoms of both ADHD and depression.
How Yoga can alleviate depression symptoms
Did you know that nearly 20% of adults who have ADHD also suffer from depression? For many people, depression happens because of ADHD. Life can feel overwhelming when ADHD is not treated, and people often develop self-esteem issues that can lead to feelings of depression.
And while both ADHD and depression should be managed in partnership with your doctor, there’s no reason why you can’t supplement any treatment course with alternative therapies like Yoga.
A systematic review of mostly US-based studies found that Yoga interventions were successful in reducing depression symptoms among adults participating in programs lasting six weeks or longer. A total of 23 interventions were studied before these conclusions were reached. And while the sample sizes were small and merit further study, Yoga is a great form of exercise anyway, so it’s worth trying if you’re looking for ways to get moving and manage your condition.
How to incorporate Yoga into your daily life
Sold on Yoga? You might be wondering how to incorporate it in your daily life. Here are a few ideas to help you get started.
Start small
I’ve said it before, and I’ll say it again: start small! It’s the best way to build a habit. Set realistic goals to start with. How about this 5-minute Yoga class for beginners?
Incorporate it into daily activities
It can be busy carving out extra time when we’re so busy with our daily lives. So why not incorporate Yoga into your daily activities? It could be as simple as doing a quick workout before you eat your lunch every day if you work from home. Or, lay out your mat before you go to bed so it’s ready for you first thing in the morning before you get ready for the day.
Create a routine
Once you’ve gotten used to doing a little Yoga every day, you could try creating a routine that works for you. Perhaps a specific time and place works for you every day. Why not try to commit to practising during that time every day to see if you can form a habit?
Join a class
Joining a class can be a great way to meet new people and learn more about Yoga. If your daily YouTube Yoga workouts have proved beneficial and you’re enjoying your new hobby, why not see how far you can take it?
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DISCLAIMER
All content is for informational purposes only. No content or opinions are offered as medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it based on any content herein.