ADHD, Sensory Sensitivities, and Trauma: Tips for Kids & Women

Living with ADHD or sensory sensitivities can feel overwhelming, especially when compounded by the stresses of daily life, trauma, or a big move like making aliyah to Israel. But understanding what’s happening in the brain and learning strategies to manage challenges can lead to a more empowered and fulfilling life—for both children and women.

What’s Happening in the ADHD Brain?

ADHD is not just about hyperactivity or forgetfulness. It’s a difference in how the brain regulates attention, emotions, and impulses.

• The prefrontal cortex (responsible for focus, planning, and emotional regulation) often struggles to maintain balance, leading to difficulties with staying organized or managing emotions.
• Dopamine levels, crucial for motivation and reward, can be lower, making everyday tasks feel harder.
• Sensory sensitivities often accompany ADHD, as the brain’s filters for processing sensory input can be less effective.

Trauma and ADHD

Trauma, including intergenerational trauma, can amplify ADHD symptoms. Stress hormones like cortisol can further disrupt focus, emotional regulation, and sensory processing, creating a loop of overwhelm. This is especially true for women, whose ADHD symptoms often present differently and are less recognized.

Unusual Symptoms in Women with ADHD:

• Emotional sensitivity and rejection dysphoria.
• Chronic overwhelm and exhaustion.
• Difficulty starting or finishing tasks, even with clear deadlines.
• Hyperfocus on creative or emotional pursuits.
• Sensory sensitivities, such as trouble with certain fabrics, noises, or bright lights.

Tips for Helping Kids with ADHD and Sensory Sensitivities (Without Meds):

1. Create Predictable Routines: Consistency can help calm their brains and reduce anxiety.
2. Incorporate Movement: Activities like yoga, dance, or swimming can help kids regulate their energy.
3. Sensory Diets: Offer tools like noise-canceling headphones, weighted blankets, or fidget toys to meet their sensory needs.
4. Journaling and Art: Encourage kids to express their feelings through drawing or writing.
5. Mindfulness Activities: Simple breathing exercises or short meditations can help ground them.

For Women Managing ADHD and Anxiety:

1. Acknowledge Your Feelings: Living with ADHD and managing life’s pressures—like aliyah or raising a family—is challenging. Be honest with yourself and others.
2. Use Tools That Work for You:
   • Timers, planners, or apps to organize your day.
   • Noise-canceling headphones to create calm.
3. Prioritize Self-Care: Regular walks, yoga, or journaling can provide much-needed relief.
4. Lean Into Creativity: Painting, poetry, or writing therapy can help you process emotions and reconnect with your strengths.
5. Focus on Community: Reach out to like-minded women to share experiences and support.

Living in Israel with ADHD

Aliyah can bring incredible opportunities but also heightened stress. The fast pace, cultural shifts, and language barriers may feel overwhelming. It’s important to:

• Build a daily routine that grounds you.
• Take breaks when overstimulation sets in.
• Celebrate small wins, like navigating a new situation or learning a new Hebrew phrase.

Reach Out for Support

As a certified spiritual coach, I specialize in helping women and children navigate ADHD, anxiety, and life’s challenges. Whether it’s through writing therapy, creative sessions, or honest conversations, I’m here to help you feel more grounded and empowered.

Let’s work together to turn overwhelm into growth. You’re not alone. Reach out to me anytime.

~ Mindy Rubenstein