As summer winds down and the back-to-school season looms on the horizon, we understand the unique mixture of hope and apprehension you might be feeling, especially if your child has ADHD, Sensory Processing Disorder (SPD), or anxiety. You know better than anyone that your child is creative, caring, and full of potential. But you also know that the structured environment, social pressures, and academic challenges of school can bring stress to your entire family.
If you’re lying awake at night worried about your child’s sleep difficulties, their struggles with transitions, their ability to stay focused in class, or their challenges in regulating emotions and behavior, please know that you’re not alone. More importantly, we want you to know that there’s hope, and you have more power than you might realize to set your child up for success this school year – without relying on medication.
The Changing Landscape of ADHD and SPD
Before we dive into our strategies, it’s important to acknowledge a concerning trend. The rates of ADHD, SPD, and anxiety in children have skyrocketed in recent years. While conventional medicine often points to genetics and neurotransmitter imbalances as the culprits, we believe it’s crucial to look at the bigger picture. Our children are growing up in a world that’s more fast-paced, more stimulating, and often more stressful than ever before. At the same time, opportunities for physical activity, unstructured play, and connection with nature have decreased.
This is why we’re passionate about offering a holistic, root-cause approach to supporting children with ADHD and SPD. We believe that by addressing underlying nervous system imbalances and making strategic lifestyle changes, we can help your child thrive – not just survive – in school and beyond.
Now, let’s explore five game-changing strategies that can help transform your child’s school experience!
1. Gradually Reset Sleep Schedules
Quality sleep is crucial for managing ADHD and SPD symptoms. During sleep, the brain consolidates learning, processes emotions, and recharges for the next day. Unfortunately, many children with ADHD and SPD struggle with sleep issues, creating a vicious cycle of fatigue, irritability, and difficulty concentrating.
Here’s how to get back on track:
- Start adjusting bedtimes and wake times earlier by 15 minutes every few days. This gradual approach is less jarring than a sudden change.
- Establish a calming bedtime routine. Consider activities like reading, taking a warm bath, or listening to soothing music.
- Minimize screen time at least an hour before bed. Blue light from screens can interfere with the production of melatonin, the sleep hormone.
- Create a sleep-friendly environment. Ensure the room is cool, dark, and quiet, and consider using a white noise machine if necessary.
2. Create an Organized Home Environment
Children with ADHD and SPD often struggle with organization and executive function skills. By creating structure and predictability at home, you can reduce anxiety and help your child feel more in control.
Here’s how:
- Set up a central command center. This could be a large wall calendar or whiteboard where you track everyone’s schedules, upcoming assignments, and important events.
- Designate specific spaces for school items. This reduces morning stress and teaches valuable organizational skills.
- Implement color-coded systems. Use different colors for different subjects or activities to help your child visually organize information.
- Create checklists for routines. Break down morning and evening routines into simple steps and use visual aids if necessary.
3. Set Up a Distraction-Free Study Space
Many children with ADHD and SPD are highly sensitive to their environment. Creating a dedicated, distraction-free space for homework and studying can make a world of difference.
Here’s how to set it up:
- Choose a quiet area away from high-traffic parts of the house.
- Ensure the space is well-lit, either with natural light or a good desk lamp.
- Stock the area with all necessary supplies. This reduces the need for your child to get up and potentially get distracted.
- If silence is too distracting, try white noise or instrumental music to help with focus.
4. Prioritize Morning Exercise and Physical Activity
The benefits of exercise for children with ADHD and SPD cannot be overstated. Physical activity improves cognitive function, boosts mood, and can help manage anxiety. Dr. John J. Ratey’s groundbreaking book “Spark” presents compelling research on how exercise can be as effective as medication for some children with ADHD.
Here are some ways to incorporate more movement into your child’s routine:
- Start the day with exercise. This could be a quick run, a bike ride, or even a dance session in the living room.
- Look for opportunities for movement throughout the day. This might include using a stability ball instead of a chair for homework or taking “brain breaks” to do jumping jacks or stretches.
- Remember, the goal is to make movement fun and natural, not a chore.
5. Neurologically-Focused Chiropractic Care
This might be new territory for you, but for many families, it’s a game-changer. To understand why, let’s briefly explore what’s happening in the nervous system of a child with ADHD or SPD.
These conditions are often characterized by an overactive sympathetic “fight or flight” response. This leaves children constantly on edge, making it difficult to focus, transition between activities, or regulate emotions. At the same time, their parasympathetic “rest and digest” system, which is crucial for focus and emotional balance, remains underactive.
Neurologically-Focused Chiropractic Care aims to address these imbalances. Through gentle, specific adjustments, we work to release tension in the sympathetic nervous system while activating the calming parasympathetic system, including the vital vagus nerve.
This approach can lead to a range of benefits:
- Improved focus and memory
- More balanced energy and emotions
- Enhanced sleep quality
- Stronger immune function
- Better digestion and appetite regulation
- Fewer behavioral challenges
- Increased confidence and social skills
At New Hope Chiropractic, we use advanced diagnostic tools called INSiGHT Scans to create personalized care plans for each child. These scans allow us to pinpoint areas of nervous system stress and track improvements over time.
Empowering Your Child for the School Year Ahead
By implementing these strategies and addressing the root causes of your child’s symptoms, you can set them up for a successful school year. Your child’s brilliant mind deserves every opportunity to shine – in the classroom and beyond.
Remember, every child is different, and what works for one might not work for another. Be patient with yourself and your child as you implement these strategies. The journey might have its challenges, but with the right support and approach, your child can thrive. We’re here to help you every step of the way. If you are not local to us, check out the directory to find a PX Docs office near you.
Here’s to a fantastic school year ahead – one where your child’s unique gifts are recognized, nurtured, and celebrated.