Exercises for Hyperactivity

To control agitation and hyperactivity, three therapeutic techniques have proven to be effective:

  • Attentiveness exercises
  • Relaxation exercises
  • Imagination exercises

For the best possible affect, these techniques should be practised several times a day in the order listed above.

The more often you do them, the shorter the exercise sessions will become and the more sufficient it will become to control unrest and hyperactivity.

If in doubt, consult your doctor or psychotherapist.

1. Attentiveness

Principle: The aim of attentiveness exercises is to be able to focus completely on the here and now – without making judgements.

Procedure: Become aware of some individual thoughts and try to describe them in detail – without making judgements. Then consciously let go of the thoughts and turn to another aspect (such as your breathing).

Good to know: Attentiveness exercises can also be integrated into your daily routine.

For example:

  • Consciously drinking, tasting, and smelling a cup of coffee
  • Brushing your teeth – without thinking of anything else
  • Washing the dishes – and really only washing the dishes
Good to know: Attention exercises also have a positive effect with attention deficit disorders. Learn more.

2. Relaxation

Principle: Progressive muscle relaxation in accordance with Jacobson – conscious relaxation of the mind through relaxation of the musculature.

Procedure: Individual muscle groups are specifically tensed for a few seconds, in order then to relax the tension with the breathing.

Good to know: Progressive muscle relaxation can be performed while lying down, standing or even while walking – a method that can be integrated well into everyday life.

The right technique of progressive muscle relaxation can be learned from a VHS course for example. Audio CDs are also a good source of support.

3. Imagination

Principle: Imaginary trips to a place with a pleasant atmosphere can help bring more balance.

Procedure: : Thoughts can move mountains. Well, not quite, but in your thoughts you can dream of your happy place. Whether lying on a beach under palm trees, in a mountain pasture, or in a forest – the important thing is that you imagine as much detail as possible (such as temperature, sounds, the atmosphere).

Good to know: Call up your happy place again and again "on command," for example, by giving yourself a signal (clenching your fist, pinching yourself, stroking your arm, etc.)