Mindfulness coping mechanisms such as meditation and yoga have been proven beneficial for a number of issues ranging from anxiety and depression to PTSD and ADHD.
Breath control has been shown to be extremely effective for managing symptoms of ADHD, for anxiety, panic attacks, and managing trauma symptoms.
(1) There are many different types that can be effective. The standard relaxing one is breathing in through the nose, counting to 5 slowly, then exhaling loudly through the mouth. An invigorating breath is the opposite.
(3) Pranayama Yoga — the yoga of breath. Links to information and exercises:
(1) Walking yoga: Here are instructions for turning walks into a mindfulness activity
(2) Transcendental Meditation
- TM is the silent repetition of a “mantra,” but the mantra can be simply “I am at peace” or “I am centered.” (Perhaps someday you can recite, “I am love,” even if it is faking it til you make it.)
- TM has a rich history of helping to heal numerous mental health issues. For example, it has been shown to be effective for ADHD, even lessening symptoms of ADHD.
(3) Other Forms of Meditation. There are many! Sound, smell. I highly recommend The Joy of Living, which is full of fascinating information and easy-to-follow tutorials.
Hatha yoga, the traditional one with physical poses that many know in the West, has been proven to be effective to help those with ADHD manage their symptoms. The point of this type of yoga is to calm the body so you can still the mind.
(3) Here is one example of a 20-minute yoga class for beginners that can be done at home.
(4) Consider taking a restorative yoga class with few postures. It is like a massage for your soul! Here is an online class.
See also resources under Sound Therapy & Music below
ADDitude Magazine has a web site full of great resources and information
Mindfulness for ADHD - See more resources under Mindfulness & Yoga
Diet & Exercise Tips -- for example sugar and caffeine exacerbate ADHD symptoms. There is some evidence that there may be an associated low level of omega fatty acids, and fish oil supplements showed some symptom reduction as well.
Caron Treatment Centers - Detox as well as in-patient treatment programs
For Loved Ones:
A powerful refrain to remember about another's addiction: "I didn’t cause it, I can’t control it, and I can’t cure it.”
Al Anon: Help and Hope for Family & Friends of Alcoholics.
Over 14,000 groups meet in 130 countries with friends and family "practicing the Twelve Steps of Alcoholics Anonymous themselves, by welcoming and giving comfort to families of alcoholics, and by giving understanding and encouragement to the alcoholic" (Al Anon, 2020, para. 2).
Their web site provides numerous resources, including separate focus on different relationships such as when the loved one is a partner, child, parent (also see other resources for Adult Children of Alcoholics), grandchild living in an alcoholic home, or friend.
SMART Recovery Family & Friends Meetings (both online and in-person)
Additional Resources for Parents
Stop Enabling Your Addicted Adult Child - learning to consider loving boundaries
Family Resource Center: Empowering Families to Understand and Address a Child's Substance Use
There are more than 28 million Americans with at least one alcoholic parent, making them more likely to have been abused/neglected, to have mental health issues such as depression, to abuse substances themselves, and to have relational difficulties from insecure attachment wounds. Here is more information and specific ACoA resources.
What does it mean to be an Adult Child of an Alcoholic (ACoA)? (Hazelden Betty Ford Foundation)
Tian Dayton, author of numerous books on healing ACoA wounds
Healing the Child Within by Charles Whitfield
8 Keys to Safe Trauma Recovery by Rothschild (2010)
12 Steps to Self Parenting by Philip Oliver-Diaz and Patricia A. O’Gorman
Adult Children of Abusive Parents by Steven Farmer
Blind to Betrayal: Why we fool ourselves we aren’t being fooled by Freyd & Birrell (2013)
The Body Remembers: The psychophysiology of trauma and trauma treatment by Babbette Rothschild
Codependent No More by Melody Beattie
The Compassionate Mind by Gilbert (2010)
The Courage to Heal by Laura Davis
Diary of a Baby: The Interpersonal World of the Infant by Daniel Stern
Drama of the Gifted Child by Alice Miller
Getting Past Your Past by Shapiro (2013)
Healing the Shame That Binds You by John Bradshaw
How Animals Grieve by King (2013)
How to Meditate by Chodron (2013)
This is How: Surviving what you think you can’t by Burroughs (2013)
Scared Sick: The role of childhood trauma in adult disease by Karr-Morse (2012)
Soul Survivors by Patrick Gannon
Trauma Essentials: The go-to guide by Rothschild (2011)
Waking the Tiger: Healing Trauma, The Innate Capacity to Transform Overwhelming Experiences by Peter Levine
Your Turn for Care: Surviving the aging and death of the adults who harmed you by Brown (2012)
The Archaeology of Mind: Neuroevolutionary origins of human emotions by Panksepp & Biven (2012)
Antifragile: Things that gain from disorder by Taleb (2012)
The Body Enclyclopedia: A guide to the psychological functions of the muscular system by Marcher & Fich (2010)
Boundaries by Anne Katherine
Child Abuse Trauma: theory and treatment of the lasting effects by Briere (1992)
Cognition and Neural Development by Tucker & Luu (2012)
Effective Treatments for PTSD: practice guidelines from the International Society for Traumatic Stress Studies by Foa, Keane & Friedman (2000)
The Form Within by Pribram (2013)
Healing Developmental Trauma by Heller & Lapierre (2012)
The Impact of Early Life Trauma on Health and Disease by Lanius, Vermetten & Pain (2010)
In an Unspoken Voice by Levine (2010)
Love and War in Intimate Relationships: Connection, disconnection, and mutual regulation in couple therapy by Solomon & Tatkin (2011)
The Polyvagal Theory: Neurophysiological foundations of emotios, attachment, communication, self-regulation by Porges (2011)
Principles of Trauma Therapy: A guide to symptoms, evaluation, and treatment by Briere & Scott (2012)
Psychological Assessment of Adult Posttraumatic States: phenomenology, diagnosis, and measurement (2nd edition) by Briere (2004)
Psychological Trauma by van der Kolk (1987)
Rhythms of Recovery: Trauma, nature, and the body by Korn (2013)
The Science of the Art of Psychotherapy by Schore (2012)
Shelter from the Storm by Kluft (2013)
Trauma and its Wake: The study and treatment of Post-Traumatic Stress Disorder, volume 1.Figley (1985)
Trauma and Its Wake: Traumatic stress theory, research and intervention, volume 2 by Figley (1986)
Trauma and Recovery by Herman (1992/1997)
Traumatic Stress: the effects of overwhelming experience on mind, body, and society by van der Kolk, McFarlane & Weisaeth (Eds.) (1996)
Treating Complex Traumatic Stress Disorders: An evidence-based guide by Courtois & Ford (2009)
Treatment of Complex Trauma: A sequenced, relationship-based approach by Courtois & Ford (2012)
Subliminal: How your unconscious mind rules your behavior by Mlodinow (2013)
Unlocking the Emotional Brain by Ecker, Ticic & Hulley (2012)
Zoobiquity: The astonishing connection between human and animal health by Natterson-Horowitz & Bowers (2013)
Beginning to Heal: A First Book For Men and Women Who Were Sexually Abused as Children by Ellen Bass and Laura Davis (2003)
Conspiracy of Silence: The Trauma of Incest By Sandra Butler (1996)
The Courage to Heal by Ellen Bass and Laura Davis (2008)
Forgive and Forget: Healing The Hurts We Don’t Deserve by Lewis Smedes (2007)
It’s Not Ok Anymore: Your Personal Guide To Ending Abuse, Taking Charge, and Loving Yourself by Gren Enns and Jan Black (1997)
Right to Innocence: Healing the Trauma of Childhood Sexual Abuse by Beverly Engel (1990)
The Sexual Healing Journey: a guide for survivors of sexual abuse (3rd edition) byMaltz (2012)
Surviving Childhood Sexual Abuse: Practical Self-Help For Adults Who Were Sexually Abused as Children by Carolyn Ainscough (2000)
Why Me? Help For Victims of Child Sexual Abuse (Even If They Are Adults Now) by Lynn Daugherty (2007)
You Can Heal Your Life by Louise Hay (2009)
Abused Boys: The Neglected Victims of Sexual Abuse by Mic Hunter (1991)
Broken Boys/Mending Men by Stephen Grubman-Black (2002)
It Happens to Boys, Too by Jane Satullo and Russell Bradway (1987)
Male Survivors: 12-Step Recovery Program for Survivors of Childhood Sexual Abuse by Timothy Sanders (1991)
Understanding Male Sexual Abuse: Why Male Victims Remain Silent by O’Brien (2011)
Victims No Longer: The Classic Guide for Men Recovering from Sexual Child Abuse by Mike Lew (2004)
Families in Recovery: Healing The Damage of Childhood Sexual Abuse By Beverly Engel (2000)
Ghosts in The Bedroom: A Guide for the Partners of Incest Survivors by Ken Graber (1991)
How to be a Friend to a Friend Who’s Sick by Pogrebin (2013)
Partners in Recovery by Beverly Engel (1993)
The Mother’s Book: How to Survive the Molestation of Your Child by Carolyn Byerly
Outgrowing The Pain Together by Eliana Gil (1992)
Trust After Trauma: A Guide To Relationships For Survivors And Those Who Love Them by Matsakis (1998)
What About Me? A Guide for Men Helping Female Partners Deal with Childhood Sexual Abuse by Grant Cameron (1994)
When Your Child Has Been Molested: A Parent’s Guide to Healing and Recovery by Kathryn Hagans, Case Joyce, and Kathryn Brohl