A string heart with love hormone vials

15 Best Ways to Boost Oxytocin for ADHD Moms

Living with ADHD as a mom can be like juggling a dozen plates while riding a unicycle – challenging, but not impossible. One key player in the ADHD game is oxytocin, often called the “love hormone” or “cuddle chemical.” It’s like your brain’s own superhero cape, swooping in to save the day when stress levels skyrocket and focus goes out the window. So, how can you summon more of this magical molecule into your life? Here are 15 surefire ways to boost oxytocin levels and make your ADHD journey a little smoother.

1. Embrace Physical Touch

Get those hugs flowing! Whether it’s cuddling with your kids, snuggling up with your partner, or even giving yourself a comforting pat on the back, physical touch releases a flood of oxytocin, calming your nervous system and easing ADHD symptoms.

2. Practice Mindful Breathing

Take a deep breath in, then let it out slowly. Mindful breathing techniques, like diaphragmatic breathing or box breathing, can help regulate your emotions and reduce stress, allowing oxytocin to work its magic. Mindfulness is super important but we forget how to be mindful with our busy schedules. So I have written an article on 25 ways to practice mindfulness within your day.

3. Connect with Nature

Step outside and soak up some Vitamin D! Spending time in nature, whether it’s going for a hike in the woods or simply sitting in your backyard, boosts oxytocin levels and provides a much-needed mental reset for ADHD moms. Let your little ones run wild in the park, you get the much needed exposure to nature and they get their outdoor time too. Win-Win!!

Woman among trees

4. Share a Laugh

Laughter truly is the best medicine. Watch a funny movie, listen to a comedy podcast, or simply share a joke with a friend. Laughter releases oxytocin and endorphins, leaving you feeling happier and more relaxed. Don’t forget to add a laughter boost in your daily pomodoro bingo too.

5. Prioritize Self-Care

You can’t pour from an empty cup, mama! Make time for self-care activities that bring you joy, whether it’s taking a bubble bath, practicing yoga, or indulging in your favorite hobby. Putting yourself first replenishes oxytocin levels and boosts overall well-being. I’m someone who never priotised self-care. But I realised how important it is to keep my self sane and keep my ADHD under control.

6. Cultivate Gratitude

Count your blessings, not your troubles. Keeping a gratitude journal or simply taking a moment each day to reflect on what you’re thankful for can increase oxytocin levels and shift your focus from negativity to positivity.

Sticky note saying "express your gratitude"

7. Get Moving

Exercise isn’t just good for your body – it’s great for your brain too! Whether it’s going for a run, dancing around the living room, or practicing yoga, physical activity releases oxytocin and improves focus and attention. Exercise is my best therapy. No matter what prescribed drugs I took (not saying that they are bad, if they work for you please go ahead), nothing helped me as exercise.

8. Practice Empathy

Walk a mile in someone else’s shoes. Practicing empathy and compassion towards others boosts oxytocin levels and strengthens social bonds, fostering a sense of connection and belonging. I feel as we are anyway a bunch of empaths, this comes to us naturally with ADHD.

9. Engage in Creative Activities

Unleash your inner artist! Whether it’s painting, writing, cooking, or crafting, engaging in creative activities stimulates oxytocin production and promotes relaxation and focus. I am guilty of trying all sorts of creative activities and not sticking to anything. The only ones which I managed to continue till now are doodling and water coloring. Here’s a water coloring guide for beginners. The lesser effort and materials it takes, the better.

10. Spend Quality Time with Loved Ones

Family and friends are the ultimate oxytocin boosters! Make time for meaningful connections with your loved ones, whether it’s having a heart-to-heart chat, playing a board game, or simply snuggling on the couch.

Family having a picnic

11. Practice Mindfulness Meditation

Quiet the chatter in your mind and tune into the present moment. Mindfulness meditation not only reduces stress and anxiety but also increases oxytocin levels, promoting a sense of calm and well-being.

12. Listen to Soothing Music

Music has the power to soothe the soul. Whether it’s classical, jazz, or your favorite playlist, listening to music releases oxytocin and can help improve mood and focus for ADHD moms. I have a feel good music list just for this purpose. When life feels overwhelming, music has always helped me drown all the negative thoughts.

13. Pet Therapy

Furry friends make the best therapists! Spending time with pets, whether it’s cuddling with your cat or playing fetch with your dog, releases oxytocin and provides comfort and companionship. As someone who had pets most of my life, I can vouch for the positive impact they have on our lives. But always remember that pets are a huge responsibility. When life was too overwhelming with ADHD and we were on our own, I just stuck to fish keeping. But I am guilty of missing their meal times.

14. Nurture Positive Self-Talk

Your inner voice is your greatest ally. Cultivate a habit of nurturing positive self-talk by affirming your worth and capabilities. Repeat phrases like “I am capable,” “I am worthy,” or “I am enough.” This practice not only boosts oxytocin levels but also fosters self-confidence and resilience, empowering you to conquer the challenges of ADHD motherhood with grace and strength. I used to be a ball of negative energy, which has now changed drastically. I have learned how to frame my thoughts. This has helped me a great deal.

15. Seek Professional Support

You don’t have to struggle with your ADHD journey alone. Reach out to a therapist, counselor, or support group for guidance and support. I’ve tried all these options, but what worked for me was getting the support of an ADHD coach. Talking about your challenges and receiving validation and encouragement releases oxytocin and strengthens your support network.

In the whirlwind of ADHD motherhood, boosting oxytocin levels can be a game-changer. By incorporating these 15 strategies into your daily routine, you can harness the power of oxytocin to ease stress, improve focus, and enhance overall well-being. Remember, mama: you’ve got this! Also read about my other articles on boosting serotonin, dopamine and endorphins, all which help with managing ADHD symptoms.

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