In this second video of my ADHD series, I want to explore how ADHD relates to the autonomic nervous system, and how our nervous system can become stuck in an unhealthy state of imbalance.
In the first video, I talked about how ADHD can develop as a protective response. This might come from something significant that happened earlier in life, or from an accumulation of experiences that were simply too much to deal with at the time. When this happens, the subconscious mind does what it’s designed to do — it protects us.
One way it does this is by distracting us away from uncomfortable feelings and sensations. Instead of staying present in our body and in the moment, our attention is pulled elsewhere. This helps us avoid emotions that once felt overwhelming or unsafe to experience.
Over time, this protective strategy can become habitual.
How Distraction Becomes a Pattern
Many experiences can lead to this pattern. Trauma is one possibility, but it can also develop from growing up without enough emotional support, being bullied, feeling pushed beyond our capacity, or feeling unable to express who we really are. Sometimes we’re expected to meet unrealistic standards, and we learn to disconnect from ourselves to cope.
As this pattern strengthens, attention becomes scattered. We may notice every sound, movement, or distraction around us, yet struggle to stay present with the person we’re talking to or the task at hand. What looks like inattention is often hypervigilance — the nervous system constantly scanning for threat.
Unprocessed Emotions and the Nervous System
When emotions are avoided rather than felt, they don’t disappear. They remain unprocessed in the body.
Emotions are processed by experiencing them — by feeling the sensations associated with them and allowing them to move through us. When we avoid this process, emotions accumulate. Over time, this buildup can become overwhelming, especially because we’re no longer practiced at being with what we feel.
This creates a cycle:
•Emotions are avoided
•The buildup increases
•Overwhelm becomes more likely
•Avoidance increases further
From the subconscious perspective, avoidance signals danger. If something were truly safe, we would be able to stay present with it. So the act of distraction itself tells the nervous system there must be a threat.
Eventually, this internal buildup of unresolved emotion becomes a real internal stressor.
Fight or Flight vs. Rest and Digest
When the subconscious senses threat, it activates the sympathetic nervous system — the fight or flight response. This state mobilizes a huge amount of energy through adrenaline and cortisol so we can respond to danger.
This response is meant to be temporary.
Once the threat passes, the body should return to the parasympathetic nervous system — the state of rest, digestion, repair, creativity, and regeneration. That’s where we’re meant to spend most of our time.
When the nervous system stays stuck in fight or flight, energy is constantly drained. The body doesn’t get enough time to recover, digest, or restore itself. Over time, this leads to exhaustion, increased anxiety, and difficulty focusing.
Practicing Safety and Presence
One of the most important steps in shifting this pattern is practicing presence in a way that feels safe.
This might mean:
•Sitting somewhere in nature
•Being at home in a place that feels calm and secure
•Focusing gently on your breathing
•Watching a fire, water, or something soothing and steady
The goal is not to “focus perfectly,” but to practice coming back.
You will get distracted. That’s normal. Each time you notice and return your attention, you’re training your nervous system to feel safer in the present moment.
As you breathe slowly and remind yourself that you’re safe, you’re sending a powerful signal to the subconscious. Over time, this helps turn off chronic fight or flight and allows the body to return toward balance.
Helpful Tips to Support ADHD and Nervous System Regulation
•Choose a daily practice space where you feel safe and relaxed
•Practice bringing attention back to your breath or body sensations
•Expect distraction and treat returning to presence as the practice
•Use calming visual focus, such as fire, water, or nature
•Gently remind yourself that you are safe in the moment
•Practice regularly, even in short sessions
•Notice when attention drifts and calmly return without judgment
Every return to presence builds capacity. Over time, this helps resolve stored emotional tension and supports greater focus, emotional regulation, and calm.
Explore the full ADHD series for deeper insights into attention, emotional regulation, and nervous system support, along with practical tools to help you stay present and focused:
http://hypnotherapyvictoria.com/adhd-counselling-support/
Support Your Journey
To help you build this practice in a structured and supportive way, I’ve created a free self-help mindfulness series on my website. It guides you through daily practices to reconnect with your body, understand your nervous system, and gently support lasting change.
FREE Self-Help Mindfulness Series:
http://hypnotherapyvictoria.com/free-self-help-mindfulness-series/
Next Steps
You can also learn more about my therapy services here:
Counselling Victoria – Mindfulness-based counselling for anxiety and emotional blocks
http://hypnotherapyvictoria.com/counselling-victoria/
Hypnotherapy Victoria – Hypnotherapy combined with mindfulness for lasting change
http://hypnotherapyvictoria.com/hypnotherapy-victoria/
Warm regards,
Arne Pedersen
Hypnotherapy Victoria
