Stress & Anxiety

“How Do I Reduce Stress? Gardening. Wordle. Crochet…”

From Pilates and puzzles to meditation and music — ADDitude readers share the mind-calming activities and effective that de-stress their ADHD brains.

By ADDitude Editors Updated on September 5, 2024
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A young woman walks a small black dog on a trail in the woods, destressing her ADHD brain.
A young woman walks a small black dog on a trail in the woods, destressing her ADHD brain.
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Breathe In, Breathe Out

ADHD brains run at break-neck speeds, fueled by inner dialogues, curiosities, fantasies, ruminations, and doubts. Slowing down an always-racing mind — to recalibrate and de-stress — often feels like trying to lasso the Tasmanian Devil. We asked ADDitude readers to share what helps them pause and breathe. Read on to discover their go-to solutions for quieting overactive brains in real life.

“I take my dog for long walks while listening to a good podcast. I like looking at the changing scenery, appreciating what’s around me, and enjoying the golden hour.” — Sarah, California

“In the spring, I love to hunt for a four-leaf clover, especially in the woods.” — Bridgette, Arkansas

“Pilates is a total miracle for me. The breathing component, the mind-body connection, the movements, listening, and learning the cues and calls help me stay focused. I can’t stray mentally.” — Laura Lee, Florida

“I always feel good after a nice long run when I can just think, listen to music, or just concentrate on my breathing and completing the run.” — Derek, Oklahoma

“Yoga is my go-to. It is the only thing that quiets my mind and dials everything down. I feel in control when I’m in yoga class.” — Jennifer,  Canada

[Read: Wag Therapy — Emotional Support Animals for ADHD]
A young woman, pictured from the legs down, outside watering her garden and de-stressing.
A young woman, pictured from the legs down, outside watering her garden and de-stressing.
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Green Thumb

“I de-stress by gardening or caring for my indoor plants. Having my hands in the soil always makes me feel balanced and grounded.” — Kristy, Canada

“I absolutely love weeding. I have a skin-picking condition, which is why I think weeding appeals to me. I must pull things out.” — Lucia, Australia

“I garden. It helps me process the day. I don’t always come up with solutions or resolutions, but at least my physical stress level goes down.” — Cee, W.V.

“Working in the yard helps me get out of my head and de-stress. I find weeding can be very meditative.” — M., California

[Read: Never Underestimate the Healing Power of Mother Nature]

 
A Black women sits in the lotus position, mindfully meditating and calming her ADHD brain.
A Black women sits in the lotus position, mindfully meditating and calming her ADHD brain.
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The Sound of Silence

“Whether I use Balance or Calm, YouTube, or The Book of Common Prayer, I find peace in prayer and meditation, which keep me calm and energized and help me balance out the day.”—Katrina, Washington, D.C.

“I practice mindfulness by listening to binaural beats, doing the dishes, getting outside, breathing, and being aware and accepting of the transitory nature of my thoughts.” —Joan, Washington

[Watch: Mindfulness for Adults Living with ADHD]
An adult male de-stresses by listening to music and performing an air guitar.
An adult male de-stresses by listening to music and performing an air guitar.
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Turn On, Tune In

“I listen to music or audiobooks on self-help and personal growth, and I watch motivational videos.” —Jodi, New York

“Music, especially listening to live music, is almost spiritual for me.” —Jo, U.K.

“I love to play loud music, sing, and dance — especially while I’m making dinner. When I encounter a particularly tenacious negative thought pattern, I tell myself, ‘I can choose what I think about, and I choose not to think about this anymore.’ I may have to catch myself a couple of times, but then I’m able to let go of it.” — An ADDitude Reader

[Download: Your Free Guide to Music for Healthy ADHD Brians]
Image of a young woman holding a Rubik's Cube style puzzle, de-stressing.
Image of a young woman holding a Rubix-Cube style puzzle, de-stressing.
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Brain Teasers and Pleasers

“I love logic and other puzzles. If I didn’t have a 4-year-old, I would have a puzzle table stationed somewhere in my home.” — Chrissy, Pennsylvania

“I’m studying German in preparation for a trip. It requires concentrating on something that is not emotional and seems to quiet the worrying part of my ADHD brain.” — An ADDitude Reader

“I read. Fiction is interesting enough to take my mind off my thoughts.” — Kay, Texas

“Audiobooks have been a game changer for me.” — Kylie, Australia

[Download: The All-Time Best Books on ADHD]
A Black adult male with ADHD plays games on his phone to de-stress.
A Black adult male with ADHD plays games on his phone to de-stress.
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OK, Computer

“I binge-watch TV series, mostly sci-fi, to avoid emotional upheavals. It captures my attention and decreases my feelings of anxiety and/or depression.” — Carolyn, Oregon

“I listen to podcasts and play puzzle games on my phone.” — Cindy, Indiana

“My outlet is a combination of video games and carefully curated YouTube videos.” — Bob, Arizona

“Watching anime. Ever since I was a kid, I have loved it. It’s a mood booster for me.” — Corie, Michigan

“I used to be big into Minecraft and other games with level editing tools, but now I mostly make music.” — Teri, North Carolina

[Read: Practical Gifts That Make Life Easier]