Integrating Polyvagal theory into ADHD management
A mind-body approach
Introduction
Living with ADHD can be challenging, but understanding how our nervous system responds to stress and safety can make a significant difference. Deb Dana's "Beginner's Guide to Polyvagal Theory" offers valuable insights that can help individuals with ADHD manage their symptoms more effectively. This article explores how applying Polyvagal Theory can benefit those with ADHD, fostering a more holistic and compassionate approach to self-care.
Understanding Polyvagal Theory
Polyvagal theory, developed by Dr. Stephen Porges, provides a framework for understanding how our nervous system responds to stress and safety. It emphasises the role of the vagus nerve in regulating our physiological state, which in turn influences our emotional and behavioural responses. For individuals with ADHD, who often experience heightened sensitivity to stress, this theory can offer profound insights.
Key Concepts for Managing ADHD
The Three States of the Autonomic Nervous System
Ventral Vagal State: This is the state of safety and social engagement. In this state, you feel calm, connected, and able to engage effectively in daily activities.
Sympathetic State: This is the state of fight or flight. You may experience hyperactivity, impulsivity, or anxiety, common in ADHD.
Dorsal Vagal State: This is the state of shutdown or immobilization. You may feel overwhelmed, disconnected, or exhibit signs of depression.
Neuroception
Neuroception is the subconscious process of detecting safety or threat. Individuals with ADHD may have a heightened neuroception, leading to frequent shifts between these states.
Applying Polyvagal Theory in Daily Life
Creating a Safe Environment
Establishing a sense of safety is crucial. Use calming tones, maintain a non-judgmental stance, and create a predictable routine to help yourself feel secure.
Recognizing and Responding to States
Learn to identify which state you are in. Tailor your self-care strategies accordingly. For example, grounding techniques can help when you're in a sympathetic state, while gentle engagement can support you in a dorsal vagal state.
Building Self-Regulation Skills
Practice techniques to regulate your nervous system. This can include deep breathing exercises, mindfulness practices, and physical activities that promote a ventral vagal state.
Encouraging Self-Compassion
Understand that your responses are physiological and not personal failures. Encourage self-compassion and patience as you learn to navigate your nervous system responses.
Conclusion
Integrating Polyvagal theory into your daily life offers a compassionate and effective approach to managing ADHD. By understanding the physiological underpinnings of your experiences, you can better tailor your self-care strategies to meet your unique needs. This mind-body approach not only enhances your well-being but also empowers you to achieve greater self-awareness and self-regulation.
Personal Note
If you are curious as to how your body even feels in these states, my sessions will guide you through this safely. We can explore and understand your body's responses, helping you to build resilience and self-regulation skills.
For more information on Polyvagal Theory, you can visit Deb Dana's Rhythm of Regulation page
Authored by Rachael Rogan on 26 March 2025