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How do people switch off?

Expecto_Patronum

I have both autism and ADHD and one of the biggest difficulties I have is trying to switch off.

I've tried so many different things. Mindfulness and similar just make me feel uncomfortable and I cannot visualise so I'm limited in that sense. It certainly doesn't empty my brain of thoughts. I've had CBT and I did all the things they suggested and that didn't work at all. I've tried writing all my thoughts down but that just triggers new thoughts. I've tried distracting myself but that's rarely enough.

The only time I feel like it goes away is if I'm truly in hyper focus but I cannot choose when I want to hyper focus, it just happens.

It is really starting to affect my mental health as I just have these constant thoughts (a lot of which are negative) looping round and round in my head all the time. I can't get peace and quiet, I'm not sure I even know what relaxed feels like and I don't ever get a break. A lot of my thoughts also centre around work. Not all of these are negative. Some of them are just about things that I need to do. I try writing myself a to-do list at the end of each day so I can bank those thoughts for the next day but it's not working. Which means I'm not really getting any time away from work mentally, although I am physically. It's exhausting and it's getting me down at the moment.

Any suggestions of things I've not mentioned?

Parents

  • This is one of the things I felt was most misunderstood when I was accessing mental health services. It's really hard but my perspective and experience some things take the edge off - listening to music  (soothing to slow down or high tempo to override the brain), walking (longer than one hour as it can take that long for the brain to start to slow), and importantly, being in the right environment. Seek out pleasing sensory activities. Lastly meditation - you CAN train your brain. Each time you bring your thoughts back to your breathing you are strengthening something in the grey matter.  My experience is, sometimes the brain is so overactive, I haven't actually meditated, but the intention is there. It is not a magic wand but if you are consistent you will start to see something change. I also accept - this is how I'm wired. If it's not one thought it's another. But yes it's exhausting. 

Reply

  • This is one of the things I felt was most misunderstood when I was accessing mental health services. It's really hard but my perspective and experience some things take the edge off - listening to music  (soothing to slow down or high tempo to override the brain), walking (longer than one hour as it can take that long for the brain to start to slow), and importantly, being in the right environment. Seek out pleasing sensory activities. Lastly meditation - you CAN train your brain. Each time you bring your thoughts back to your breathing you are strengthening something in the grey matter.  My experience is, sometimes the brain is so overactive, I haven't actually meditated, but the intention is there. It is not a magic wand but if you are consistent you will start to see something change. I also accept - this is how I'm wired. If it's not one thought it's another. But yes it's exhausting. 

Children
  • in reply to Deleted User

    See I've tried doing the breathing techniques but my ADHD brain gets distracted and then I forget to do it. So unless I had someone literally sitting next to me telling me how to do it. I'm not sure how I could possibly train my brain to meditate. Sitting still makes me so uncomfortable as it is, it seems like an impossible task.

    Walks don't work at all for me. I find them so boring, my brain increases in thoughts rather than decreases. I've tried doing the grounding techniques like with the senses but that distracts me for about 30 seconds.

    Music is hit and miss for me. Sometimes I would say it's helpful and sometimes it just irritates me. No song seems like the right song and I just end up skipping through them with no real productivity.