Whether it shows up as a racing heart, procrastination, zoning out, or explosive frustration, anxiety and ADHD can derail even the best of intentions. But what if you had a toolkit—real, tangible strategies—to support your brain and body in those moments?
Psychiatrist Dr. Tracy Marks shared nine science-backed tools on The Mel Robbins Podcast that do exactly that. These aren’t just ideas—they’re practices you can use today.
Mind Tools
1. Grounding Exercises
Pick a color. Name every object around you with that color. This anchors your attention in the present moment and breaks the “what if” cycle.
2. Cognitive Reframing
Learn to question your thoughts. “Everyone is judging me” is often an assumption, not a fact.
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3. Self-Awareness
Recognize symptoms for what they are. Fidgeting, avoidance, and overthinking are signals, not flaws.
Body Tools
4. Progressive Muscle Relaxation
Tense and release each muscle group from head to toe. This helps identify hidden stress and brings calm back to your body.
5. Vagal Nerve Stimulation
Activate your body’s “calm switch” by:
- Splashing cold water on your face
- Humming or chanting (especially before stressful moments)
- Deep, slow breathing
6. Breathwork Techniques
Try:
- Box breathing: Inhale 4 – Hold 4 – Exhale 4 – Hold 4
- 4-7-8 breathing: Inhale 4 – Hold 7 – Exhale 8
Behavioral Tools
7. Interoceptive Exposure
Afraid of dizziness, nausea, or rapid heartbeat? Simulate the feeling in a safe space (e.g., spin in a chair or do jumping jacks). This teaches your brain that the sensation isn’t dangerous.
8. Gradual Exposure
Avoidance fuels anxiety. Build your confidence in small steps—start by entering the room, then greeting one person, then staying for 10 minutes.
9. Creative Self-Regulation
Coloring, walking, stretching, or even doodling can help discharge anxiety and reset your nervous system.
Bonus: Lifestyle Habits That Rewire Your Brain
Dr. Marks emphasized 3 lifestyle shifts that supercharge every tool above:
- Sleep: Lack of rest intensifies anxiety.
- Nutrition: High-sugar and ultra-processed diets increase inflammation and cortisol.
- Exercise: Boosts BDNF (brain fertilizer), helping you stay calm and focused.
“All these little habits rewire our brain in either a negative or a positive way.” — Dr. Tracy Marks
Start One Breath at a Time!
You don’t need to overhaul your life to start healing anxiety or managing ADHD. Start with one breath, one moment of awareness, one small tool. Each one makes your brain stronger.
Looking for a deeper dive into the link between anxiety and ADHD?
Read Part 1: The 3 Truths That Will Change How You See Anxiety & ADHD
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