Hyperactivity can be a problem. When you go to a hundred per hour and you feel the need to always do something, anything, even if there is no need to do anything, you may have a hyperactivity problem. Just because you're hyperactive doesn't mean you have ADHD (or ADHD) - Attention Deficit / Hyperactivity Disorder. There are several ordinary factors that can trigger hyperactivity, not necessarily abnormal functioning of brain neurotransmitters - the cause of ADHD. Before starting to take medicines to treat hyperactivity, try to change your daily habits and reduce the reasons for distraction. Change your diet. Create moments of tranquility. Find useful activities to consume excess energy that often results in hyperactivity.
Steps
Method 1 of 4: Be Careful of What You Take
Step 1. Avoid stimulants like caffeine
If you find that you accumulate too much energy during the day, the cause could be the intake of some type of stimulant.
- Try to reduce your coffee consumption. It is the most common stimulant used by adults. You may think you can't do without morning coffee to start the day off right. The thing is, if you are really hyperactive, you may be overloading yourself. Try cutting back on daily coffees. Switch from three cups to two and see if there is a change. If you are a tea consumer, do the same thing. Sodas that contain caffeine can also help. Reduce the consumption of these drinks by replacing them with water.
- Eat less chocolate. Like coffee, tea, and caffeinated sodas, chocolate doesn't necessarily cause hyperactivity, but it does give you an energy boost that could be interpreted as hyperactivity.
Step 2. Get less sugar
The main characteristic of sugars is that they quickly enter the bloodstream. So, if you eat a lot of sugary foods, you continue to fill your body with easily consumable energy. If you are particularly hyperactive after lunch, reduce your carbohydrate intake during this meal. See if it's an effective change.
Step 3. Eat foods without dyes and chemical additives
Many parents and doctors agree that artificial dyes and additives can lead to a slight increase in hyperactivity in children.
Not all studies indicate dyes and chemical additives as causes of hyperactivity. Existing research relies, in part, on subjective observations, because they are based on descriptions of the changes parents see in their children. Other studies point out that most foods that contain artificial colors and additives are also full of sugar. It could therefore be the action of sugar that stimulates the increase in hyperactivity
Step 4. Eat foods rich in omega 3
Eat a lot of fish, such as salmon and tuna. Several green leafy vegetables also contain fatty acids.
Fatty acids help brain neurotransmitters function better. When these malfunction, hyperactivity and loss of concentration can be triggered. Often, the lack of omega 3 fatty acids is confused with hyperactivity and vice versa. Since the body is unable to produce these substances, it is necessary to take them in the diet
Step 5. Stop smoking
Since nicotine is an exciting substance, you take in an unnecessary amount of energy during your cigarette break. Therefore, avoid smoking at times of the day when you may feel hyperactive.
Step 6. Talk to a nutritionist
If the previous suggestions do not help reduce hyperactivity, consult a nutritionist. He will be able to examine your diet and suggest specific changes to help you calm down hyperactivity.
Method 2 of 4: Consume Excess Energy
Step 1. Be active and keep exercising
Hyperactivity derives from an excessive accumulation of energy. Use this energy in a positive way, for example by exercising. It is not necessary to go to the gym.
- Make physical exercise part of your daily routine. Join the gym. Go for a run in the park. Or take a simple walk. If you live close enough to where you work, try to reach it on foot rather than by car or public transport. If you make sure you consume excess energy regularly, you won't have to worry about hyperactivity attacks.
- If you feel hyperactive before an important meeting, try jogging in place for a minute - long enough to use up excess energy, but without sweating.
- Watch less television. Most of the time, hyperactivity is caused by long periods of inactivity. Sitting and watching television for a long time means that the body does not consume a lot of energy. If you find yourself hyperactive after watching TV, watch it less or for short periods of time at a time.
Step 2. Play around with something
Often this action seems a sign of hyperactivity, but in reality it is the body that is trying to burn off the excess energy. Since fiddling with objects is often an involuntary action, find a fun and conscious way to do it. Many people like to drum with their fingers or feet. Discreetly, repeat small movements when you are feeling hyperactive, whether you are at home or at work.
For both adults and kids, "strategic" fiddling is a great way to consume energy
Step 3. Practice hobbies that require movement
There are several that you can try. Play a sport. Learn a dance that involves a lot of movement. Alternatively, you could do a manual activity. Work with wood, brick, or other building materials that require heavy lifting. The secret is to consume energy. If you learn new things or get something as a result, you will be more inclined to dedicate yourself to that activity.
Step 4. Train your mind
Even this way you can burn energy. Try doing things that challenge the brain, like puzzles. Plan your weekend carefully. Focus on complex problems. Remember that hyperactivity is sometimes simply a symptom of boredom.
Method 3 of 4: Create a Quiet Environment
Step 1. Introduce relaxing elements at home and in the workplace
Many people think that hyperactivity is caused by noisy and stressful environments.
If you can, surround yourself with soothing colors at home and at work. Paint the walls blue, purple, or green. Avoid strong colors like shades of red, orange and yellow
Step 2. Meditate to reduce stress
If the hyperactivity is partly caused by stress, there is no better way to decrease the stress than meditation. Take a moment to sit down somewhere. Don't think about the problems or goals of the day. Take a moment for yourself. Meditation has been shown to reduce blood pressure and therefore can calm hyperactivity.
Step 3. Exit
Sometimes hyperactivity can be caused by anxiety. Maybe you've been in the same room too long. Going out for about twenty minutes is enough to regain control.
Step 4. Reduce distractions
Hyperactivity is often the result of visual or auditory distractions. You may seem hyperactive, but it's just your brain jumping from one stimulus to another.
- Visual stimulations can exacerbate hyperactivity and impair concentration. Try putting yourself in a position that reduces visual stimuli. Organize your workspace to limit your field of vision. Stand in front of a wall. Use large dividers to block the view, just like a jockey puts blinders on a horse to prevent it from getting distracted during a race.
- Sounds can easily distract you. Maybe a group of colleagues chatting near the water dispenser catches your attention and makes it difficult for you to concentrate on the work you were doing. Find ways to reduce noise, for example, use earplugs. If you can check for sources of disturbance (such as cell phones, computer speakers, etc.), turn them off first.
- You may be hearing relaxing sounds instead of distracting ones. Play soft music, like classical music, in the background. Keep in mind that relaxing music may not be what you usually prefer to hear. Many types of music are meant for moving and dancing. What you have to choose is something that invites you to sit still, calm down and relax.
Method 4 of 4: Consult a Specialist
Step 1. Consider getting a professional visit
If nothing helps to reduce hyperactivity, perhaps it is better to consult a doctor.
If you suspect that you have ADHD, bipolar disorder or something more serious than ADHD, talk to a specialist
Step 2. Consider seeing a therapist
Sometimes you need to talk about your hyperactivity. Experts with this disorder will be able to give you other tips.
- They may suggest techniques to reduce stress: for example, counting from 1 to 10, "screaming silently" or other activities that help combat anxiety when hyperactivity enters daily life.
- They will also be able to tell you if you need to pharmacologically treat your hyperactivity.
Step 3. See a doctor
If nothing improves the situation, it is time to see a doctor, especially if you have problems concentrating at work, fail to meet deadlines, keep forgetting things and / or if the stress caused by all these problems becomes difficult to manage..
- There are no tests that can tell for sure whether or not you have ADHD. Your doctor will have you fill out a kind of questionnaire to examine your past and present behaviors, identify situations in which you feel hyperactive, and analyze how your hyperactivity affects others.
- Doctors will suggest ADHD sufferers to follow a multimodal program. These programs use different techniques to contain hyperactivity. Among these there is also drug therapy. The most commonly used medicine is called Adderall. Additionally, doctors will also advise you to follow behavioral therapy.
