You call your child’s name for the third time. Still no response.

They’re laser-focused on their LEGO spaceship where every piece clicks perfectly into shape. If only they focused this well on their homework or chores, right?

“Hey, I need you to take out the trash before dinner,” you remind them.

“Mhm,” they mumble, not even glancing up.

Dinner comes and goes. The trash is still in the kitchen. When you ask about it, they look at you, confused. “Oh… I forgot.”

You want to rip your hair out. They can spend hours on their favorite activities, but when it comes to responsibilities—homework, chores, or anything remotely routine—it’s like their brain hits a wall. At first, you wonder if they’re just being stubborn or careless. But then, you start noticing other things too.

They misplace things constantly, nod along to instructions but can’t recall them, and a simple math problem turns into 30 minutes of doodling.

Other kids seem to handle these tasks effortlessly. Why is it so hard for yours?

ADHD brains process stress differently, making task initiation difficult. The right strategy can help your kid push past the hurdle.

ADHD brains process stress differently, making task initiation difficult. The right strategy can help your kid push past the hurdle.

The more you read, the more things start clicking into place. Their intense focus on what they love, their struggle with anything uninteresting, their forgetfulness that isn’t intentional.

Sound familiar?

It’s not that they’re being difficult on purpose. Their brain is just wired differently.

If you’re a parent of a child with ADHD, you’re constantly searching for ways to help them work with their brain, not against it.

And while there are many traditional coping tools for stress, anxiety and focus difficulties, knowing you have more tricks up your sleeve is always better, right?

Today, we’re sharing practical coping strategies to help your child recognize triggers and manage their anxiety more effectively.

You’ve probably heard that meditation is a go-to for managing anxiety. But for kids with ADHD, it doesn’t always work the way we expect.

Why? Because the ADHD brain processes emotions differently. When overwhelmed, it experiences something called Executive Dysfunction—which, in simple terms, means the brain shuts down.

Instead of calming down, their logical thinking disappears, replaced by a flood of stress. They might feel it as a tight chest, a pounding head, or a rush in their ears. It can be frustrating, even making them feel anxious instead of relaxed.

That doesn’t mean meditation won’t work! Some kids find it helpful for anxiety management, but for others, it just adds to the chaos.

So instead of meditating, spend time developing their self-awareness.

Helping kids talk about their feelings builds self-awareness. A journal can also be a great tool to process emotions for kids with anxiety disorders.

Helping kids talk about their feelings builds self-awareness. A journal can also be a great tool to process emotions for kids with anxiety disorders.

First, help your child notice how their body feels. If they suddenly feel jittery or restless, that’s a sign they may need a break. Teaching them to identify triggers—like a frustrating task or sensory overload—helps them recognize when they need to step away.

Talk about their feelings too. Encourage open conversations about emotions. Ask questions like, "How did that make you feel?" or "What do you think caused that reaction?" Talking about anxious thoughts allows them to process their immediate feelings instead of bottling them up.

If your child enjoys writing or drawing, introduce journaling as a coping technique. Keeping a journal helps them work through emotions in a private space, reflect on their experiences, and practice coping strategies that feel right for them.

If your child has ADHD, you’ve probably seen them freeze at the sight of a to-do list. The mere thought of starting a task can be so stressful that their logical thinking shuts down, and suddenly, they’re avoiding it altogether.

Here’s the secret: their brain craves dopamine differently than a non-ADHD brain.

The good news? You can hack their brain’s reward system to make tasks easier and more engaging.

A long list of tasks can make a child anxious and lead to avoidance behaviors. Instead of letting them become overwhelmed, break things down into manageable steps.

ADHD-friendly coping techniques make tasks feel achievable. Breaking things down helps manage anxiety and improve focus.

ADHD-friendly coping techniques make tasks feel achievable. Breaking things down helps manage anxiety and improve focus.

For example, let them start with a two-minute dusting session. That quick success triggers a dopamine boost, giving their brain a small reward that encourages them to keep going. As they check off tasks, their sense of control grows, making even the dreaded homework assignment feel less impossible.

With each completed task, their sense of control grows. Suddenly, the bigger ones, like that dreaded homework assignment, don’t seem as impossible anymore.

This method helps build coping skills that work with their brain, and not against it. Encouraging small wins helps them manage anxiety, build confidence, and overall improve their mental health.

ADHD brains require different strategies to stay engaged. Using rewards and exercise can help boost dopamine and improve focus.

ADHD brains require different strategies to stay engaged. Using rewards and exercise can help boost dopamine and improve focus.

Try it out. Watch them build confidence and take on tasks they once avoided. It’s not just about getting things done—it’s about feeling capable.

Sounds dramatic, right? But this is actually one of the simplest coping strategies you can use to help your child when they feel overwhelmed or anxious.

When your child experiences stress or anxiety, their body reacts quickly—their heart rate increases, breathing becomes shallow, and their mind feels out of control.

A simple and effective way to manage anxiety is by using cold sensations to stimulate the vagus nerve, which helps regulate emotions.

Cold exposure is a simple strategy to help kids manage anxiety. It activates the vagus nerve, promoting emotional health and calmness.

Cold exposure is a simple strategy to help kids manage anxiety. It activates the vagus nerve, promoting emotional health and calmness.

The science is simple. Feeling overwhelmed and panicked causes your kid’s vagus nerve (the nerve that regulates their emotional state) to go offline. Applying cold to areas like the face or neck can activate the vagus nerve, promoting a calming effect.

It could be a handful of ice.

A frozen water bottle.

A scoop of snow.

Whatever it is, have them focus on the cold and take some deep breaths. Let the cooling sensation flow through them, bringing stillness to the areas that feel like chaos strapped to a rocket engine.