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ADHD and the "Thoughts Carousel"



One of the most challenging aspects of ADHD is the "thought carousel" that many affected individuals experience. It is important to emphasize that the thought carousel in ADHD presents a serious challenge that can significantly impact daily life. However, through a combination of various strategies, many affected individuals can learn to better cope with this challenge.

What is a "Thoughts Carousel"? 🙃

The thought carousel is a state in which the thoughts whirl through the mind, without leading anywhere but to feeling overwhelmed and sometimes anxious or frustrated. For people with ADHD, this phenomenon can be particularly intense, due to the constant, rapid and insufficiently filtered information, and lead to a variety of problems in everyday life. It can be difficult to focus on a specific task or activity, as new thoughts and impulses constantly distract attention, or it might lead to more intense executive dysfunctions like forgetfulness, zoning out of conversations, not being able to start or finish a task.


What are the Causes of the "Thoughts Carousel" in People with ADHD? 🧐

One of the main causes of the thought carousel in ADHD is the difficulty in maintaining attention and controlling impulses. The brain of people with ADHD processes stimuli differently than in people without this disorder. It is harder to filter out irrelevant stimuli and focus on what is essential. This leads to thoughts easily wandering and moving in a constant, often seemingly uncontrollable circle (in all honesty, my carousel of thoughts sometimes starts going backwards in the middle of the ride....).


The common comorbidities which are associated with ADHD like anxiety and depression can make things even more difficult, as they tend to worsen when we feel out of control of what is going on in our brain, creating a negative string of thoughts and leaving us with a feeling of total overwhelm and emotional crisis.


How can I manage the "Thoughts Carousel"? 🤨

There are various approaches to managing a carousel of thoughts with ADHD. I have found that incorporating mindfulness exercises into daily life can be particularly helpful. Walks and breaks in nature can also greatly help slow down a carousel of thoughts, and can easily be combined with mindfulness exercises. For us people with ADHD, it is however important to understand that it is not about "switching off" your thoughts. Instead, it's about slowing down, stopping the carousel, getting your thoughts out of that circle, put them to the side and start a new, loop-free journey with fresh thoughts.



👉 These are my three favorite mindfulness exercises to get off a "thoughts carousel", and they are really easy to use:

No. 1 - Mindful walking: Take a slow and conscious walk (min. 10 minutes). Avoid distractions from conversations with others or your phone (use noise cancelling headphones if it helps). Focus your awareness on your own walking movements. How does the ground feel under your feet? Are you walking on a gravel path or a meadow? Do you hear the crunch of your steps on the gravel? Do you feel the softness of the ground giving slightly with each step? Breathe consciously in and out, coordinating your breathing with your steps (e.g., inhale for 3 steps, exhale for 3 steps). Occasionally stop, close your eyes, and try to individually perceive the various smells and sounds. Continue walking slowly (don't forget to breathe 😉).


No. 2 - Noticing the small details: Take any object in your hand and let it rest there for a moment. You can also close your eyes. How does the object feel? Is it cool? Does it feel scratchy? Is it heavy? What kind of surface does the object have? Open your eyes and look at the object more closely. What colors can you see? Are there color patterns? Take your time and describe the object calmly to yourself, either in your thoughts or, if you like, with a drawing or writing it down.


No. 3 - Spontaneous "mind painting": wherever you are, sit down comfortably with your feet firmly on the ground. Close your eyes and feel your seat. Feel how your feet are firmly "standing" on the ground. Breathe deeply in and out until you reach a slow, steady rhythm. Now, in your mind, try to paint a picture of your surroundings. What objects are visible? Which objects stand out, which ones are in the background? What colors do they have? How big are they? Keep breathing deeply in and out. Is your picture finished? Open your eyes and look around and smile at how beautiful your mind-picture is representing reality.


If you would like to find out more about how mindfulness can help you escape the "thoughts carousel", get in touch with us. Simply send us an e-mail to welcome@its-all-about-you.ch, or use the contact form on our website.


We look forward to meeting you and your ADHD 🫶




 
 
 

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