GOOD NIGHTAND
RELAXATION
DIAGNOSIS ADD ADHD Now What?
March 10, 2005
Purpose: to present choices to consider
AFTER a diagnosis of ADD or ADHD.
FORWARDING TO OTHERS IS HIGHLY ENCOURAGED
++++++++++++++++++++++++++
Published 10th, 20th & 30th of each month
** PLEASE SEE DISCLAIMER AT THE END OF THIS DOCUMENT! **
++++++++++++++++++++++++++
GOOD NIGHT
To reduce bedtime hassles and ensure your child gets enough sleep, John F.Taylor, Ph.D., a family psychologist in Salem, Oregon, and author of Helping Your Hyperactive Child, suggests that half an hour before bedtime, you give your child a glass of milk or slice of turkey. Both these snacks are high in protein and contain tryptophan, which can help induce sleepiness. Then follow these bedtime rituals or similar ones.
Bath
Gentle skin contact, such as a back rub
Bedtime story
Warm, friendly tuck-in
Night-light
Tape-recorded bedtime stories the child can play to help soothe him to sleep after you leave the room
Consider soft, classical music at bedtime.
RELAXATIONSource : Dr. Weil's Natural Health, Natural Medicine Online
A technique for ADD/ADHD children AND their parents to consider using often.Notation above added by BJ Madewell
Breathing, strongly influences mind, body, and moods. By simply putting your attention on your breathing, without even doing anything to change it, you move in the direction of relaxation. There are many worse places to have your attention on your thoughts, for one, since thoughts are the source of much of our anxiety, guilt, and unhappiness. Get in the habit of shifting your awareness to your breath whenever you find yourself dwelling on upsetting thoughts.
The single most effective relaxation technique (in Dr. Weil’s opinion) is conscious regulation of breath.
< QUOTE I will teach you a yogi breathing exercise I give to most of my patients. It is utterly simple, takes almost no time, requires no equipment, and can be done anywhere.
Although you can do the exercise in any position, to learn it I suggest you do it seated with your back straight. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
First exhale completely through your mouth, making a whoosh sound.
Next close your mouth and inhale quietly through your nose to a mental count of four.
Next hold your breath for a count of seven.
Then exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important.
If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice.
I would like you to do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.
You may also notice an immediate shift in consciousness after four of these breaths, a feeling of detachment or lightness or dreaminess, for example. That shift is desirable and will increase with repetition. It is a sign that you're affecting your involuntary nervous system and neutralizing stress.
Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens, before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. I cannot recommend this exercise too highly.
Everyone can benefit from it.
People often ask the reason for keeping the tongue in that position. Yoga philosophy describes two "nerve currents" in the human body, one positive, electric, and solar, the other negative, magnetic, and lunar. These begin and end at the tip of the tongue and the ridge behind the upper front teeth. Putting those structures in contact is supposed to complete a circuit, keeping the energy of the breath within instead of letting it dissipate. I don't know if there is any correlation between these ideas and Western ideas of physiology, but since yogis have been doing this exercise for thousands of years, it seems worth following their instructions exactly. END QUOTE >
IT'S YOUR CHOICE
Be sure your ADDer goes to bed with a hug. Help the ADDer learn to RELAX too.
++++++++++++++++++++++++++
PLEASE VISIT MY WEBSITE
www.addchoices.com
When the student is ready, the teacher will appear.
THE FREE SPELLING AIDE IS POSTED AT
http://groups.yahoo.com/group/ADDchoices/files/Freespbk.doc
GET YOURSELF A COPY
DISCLAIMER
This information is for educational purposes only. Much of the information is from classes and workshops I've taken during my 32+ years of working with ADD & ADHD students – sprinkled with my own comments, thoughts and insights.
Some information has been acquired from the INTERNET. Be aware that not all information on the WWW is accurate. Use your own judgment.
This information is not intended to replace information from your doctor, therapist, lawyer, psychologist, nutritionist or psychiatrist. Consult your child's (or your own) doctor for additional input.
Editor: BJ Madewell
Wichita, KS area
316-733-9532
FAX not available
Email ADDchoices@aol.com or ADDchoices@yahoo.com
You may copy and print this newsletter for your own use and freely distribute it to others. You cannot sell this information. It is FREE.
Please include my email address & phone # on anything you give to others.
BJ Madewell
Please help .. click on the pig
