Finding Mind Body Balance When You Have ADHD
So many of us experience the world predominantly in our heads, living in a society that tends to overvalue our thinking parts at the expense of our embodied wisdom. For those of us with ADHD, this disconnection from our bodies can feel even more pronounced as we face unique challenges that can make reconnecting with our bodies both more difficult - yet no less important to understanding what we’re feeling and what our needs are.
One of the contributing factors to this experience is that the inattentive aspects of ADHD naturally wire us to daydream and hyperfixate, pulling us deeper into our expansive inner world. This tendency toward intense focus on topics that capture our interest can trap us in cognitive loops, while our bodies remain largely overlooked.
Meanwhile, our problem-solving parts can also go into overtime, analyzing and ruminating in an effort to avoid the judgment and rejection we so often experience when falling short of expectations. This mental hypervigilance can leave us perpetually disconnected from physical sensations and our own bodily wisdom.
However, unlike the messages so many of our parts have received throughout our lives, this isn't a personal failing, but rather a neurological difference that requires understanding and compassion so that we can learn how to work with our beautifully unique brains, bodies, and parts.
The Barriers to Body Connection
For many people with ADHD, reconnecting with the body feels daunting because our bodies have historically been the subjects of criticism and control.
How many times have we been told to “sit still” or “stop fidgeting” in childhood and beyond? These messages taught our nervous systems that our natural ways of moving and being were problematic, creating protective parts that learned to suppress bodily impulses.
This disconnection can be amplified by other marginalized identities we may hold. Bodies that don't conform to societal norms, whether due to race, size, ability, gender identity, or other factors, may carry additional layers of shame or hypervigilance that make embodiment feel unsafe.
Our bodies might also be holding discomfort, both physical and emotional. Chronic pain, tension, anxiety, or unprocessed emotions can make the body feel like an uncomfortable place to inhabit, reinforcing our tendency to retreat into mental spaces.
The Cost of Imbalance
When we're disconnected from our bodies, we miss out on crucial information. Our bodies constantly provide feedback about safety, comfort, energy levels, and emotional states - wisdom that our thinking minds alone cannot access. This incomplete information makes it harder to be fully present in our lives, limiting our capacity for joy and authentic connection with others.
The threshold for what feels like "too much" - whether it's sensory input, emotional intensity, or physical sensation - varies dramatically from person to person.
Without bodily awareness, we struggle to recognize our limits and needs, often pushing ourselves past sustainable boundaries or withdrawing unnecessarily from experiences that might actually nourish us.
Curiosity becomes our most valuable tool for discernment. Rather than relying on external standards or expectations, we can learn to attune to our own internal compass.
Gentle Pathways Forward
The journey back to your body doesn't require dramatic changes or intense practices. Start with somatic awareness, which is simply noticing what's already happening in your body without trying to change anything. Here are a few simple questions to begin to bring awareness to your somatic experience:
What sensations do you feel in your chest and shoulders right now?
What is the nature of your breath…fast, slow, shallow, or deep?
What's the temperature of your skin, and does it feel comforting or uncomfortable?
Once you’ve established a foundation of awareness, you can begin to shift how you incorporate gentle movement into your body. For example, depending on how you respond to the above, you might want to loosen your chest and shoulders, bring more depth to your breath, or even adjust the temperature of your environment (perhaps by putting on a cozy cardigan for sensory comfort).
From here, you might start experimenting with simple somatic practices to deepen your connection to your body throughout the day. Maybe it's taking three conscious breaths before each meal or noticing how your feet feel on the ground during daily activities. These micro-moments of embodiment can be more sustainable and less overwhelming than lengthy meditation practices or intensive body work.
And don't forget the power of pleasure and play!
What actually feels good in your body? Perhaps it's gentle stretching, dancing to a favorite song, cuddling your furbaby, or feeling warm sunlight on your skin. Pleasure is not frivolous, but rather a pathway to feeling more at home in your body.
Start working with a Somatically Informed and Neurodiversity Affirming Therapist in Los Angeles, CA
Of course, for those who have experienced trauma in their bodies, this reconnection process is best experienced in community and/or with professional support. A somatically informed and neurodiversity-affirming therapist can provide the safety and guidance needed to navigate this process with the sensitivity and pacing your body needs to heal.
Remember, finding balance between your mind and body isn't about achieving some perfect state of embodiment. It's about developing a more integrated relationship with all parts of yourself, honoring the ones connected to your brilliant thinking mind and to your wise, sensing body. This journey takes time, patience, and self-compassion - qualities that your ADHD brain and body deserve in abundance.
If you are ready to start working with a Neurodiversity affirming therapist, our team of therapists offers virtual and in-person therapy at our Highland Park, CA-based practice. Simply:
Speak with a Neurodiversity affirming therapist to set up an initial session.
Other Services Offered at Therapy on Fig
At Therapy on Fig, we provide therapy services tailored to the unique needs of couples and individuals. In addition to Neurodivergent Affirming Therapy, we offer IFS Therapy, couples therapy, Grief and loss therapy, Therapy for Empaths, Trauma Therapy, and Teen Therapy. We also address related issues such as anxiety, stress management, and relationship issues. Whether you're seeking support for a specific issue or looking to strengthen your relationship overall, our therapists are here to help. Reach out today to learn more about our services and discover how our approach can benefit you, especially if you are neurodivergent.
Sabrina Bolin is a Registered Associate Marriage and Family Therapist (AMFT 144696), supervised by Sharon Yu. As a multiracial neurodivergent woman, she helps highly sensitive, neurodivergent, and creative folks in their relationships with themselves and others to access more compassion and deeper connections through a trauma-informed and identity-affirming lens. Reach out today to learn more about how Sabrina or our team can help.