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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

  • I switch off by reading a book or playing a game. Other things that might redirect the focus of your brain would be arts & crafts, building models /Lego or puzzles.

    I would suggest choosing an activity you enjoy and then scheduling some time each evening to do that. Reading just before bed is good as it can help make you sleepy. If you're using a screen, set it to blue shade to help you sleep when you go to bed.

    Don't bring your work to do list home - review it just before you finish your shift & cross off what you've done, then leave it at work and try to forget it until the next morning. It's pointless wasting your evening looking at things you can't do until tomorrow, when you could be doing something more interesting /enjoyable.

  • in reply to Lotus

    Lego is one of the only things that can help me to switch off but I do not have a bank account big enough to have regular Lego to build.

    I do read and generally before bed but the problem with reading is I'm one extreme or the other. I am either really into the book in which case it works or I think I'm reading and am turning the pages and suddenly realise that I've not actually read a word.

    I never bring work home with me. I just can't stop thinking about work related things whilst I'm at home.

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  • in reply to Lotus

    Lego is one of the only things that can help me to switch off but I do not have a bank account big enough to have regular Lego to build.

    I do read and generally before bed but the problem with reading is I'm one extreme or the other. I am either really into the book in which case it works or I think I'm reading and am turning the pages and suddenly realise that I've not actually read a word.

    I never bring work home with me. I just can't stop thinking about work related things whilst I'm at home.

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