Navigating Touch Sensitivity in ADHD: A Guide for Parents and Nursing Mothers

As a therapist specializing in ADHD, I often hear from parents—especially those with young children—about feeling overwhelmed by physical touch. If you're nodding along, thinking, "That's me!", you're not alone. A recent study has shed light on why those of us with ADHD might feel extra sensitive to touch, and I'm here to break it down for you.

The Science Behind the Sensitivity

First, let's talk about this groundbreaking research. A study published in BMC Psychiatry by Frost-Karlsson and colleagues has given us some fascinating insights into how adults with ADHD process touch differently from neurotypical adults.

Here's the scoop: adults with ADHD were found to be more sensitive to touch, both in what they reported and in experimental conditions. The researchers discovered that this sensitivity is particularly linked to inattention symptoms. In other words, if you find yourself easily distracted, you might also be more likely to feel overwhelmed by touch.

What This Means for ADHD Parents

Now, let's bring this home to your daily life as a parent with ADHD. If you've ever felt like you're going to crawl out of your skin when your toddler clings to you for the umpteenth time today, you're not being a bad parent—your brain is literally processing that touch differently!

The Challenge of Clingy Kids

For parents with young, clingy children, this touch sensitivity can be especially challenging. Your little one wants to be held constantly, but for you, it might feel like sensory overload. Here are some strategies to help:

• Set up 'touch-free' zones or times:

  • Designate certain areas in your home or specific times of day where you're not available for physical contact.

• Encourage independent play:

  • Gradually increase the time your child spends playing on their own.

• Use alternative forms of connection:

  • Sometimes, sitting side-by-side reading a book can be less overwhelming than constant hugging.

A Special Note for Nursing Mothers

If you're a nursing mother with ADHD, you might be familiar with the term "touched out." This feeling of being overwhelmed by physical contact is common among all nursing mothers, but for those with ADHD, it can be particularly intense.

Managing 'Touched Out' Feelings

• Communicate your needs:

  • Let your partner and family know when you need some physical space.

• Practice mindfulness:

  • Focus on the present moment during nursing sessions to help manage overwhelming sensations.

• Schedule regular breaks:

  • Even short periods without physical contact can help reset your sensory system.

The Bigger Picture

Remember, this sensitivity isn't a flaw—it's just part of how your brain works. The study by Frost-Karlsson et al. suggests that people with ADHD might experience a kind of sensory overload related to touch. This could explain why you find it hard to ignore the feeling of clothing tags or why a hug might sometimes feel like too much.

Moving Forward

Understanding this aspect of ADHD can be a game-changer. It allows us to develop strategies that work with our brains rather than against them. Here are some general tips:

• Educate your family:

  • Help them understand that your need for space isn't personal—it's neurological.

• Experiment with textures:

  • Find fabrics and surfaces that feel good to you and incorporate them into your environment.

• Practice self-compassion:

  • On days when touch feels particularly overwhelming, be kind to yourself. You're doing the best you can!

Remember, while this study gives us valuable insights, it's just the beginning. As Frost-Karlsson pointed out, this is one of the first times touch sensitivity has been experimentally studied in adults with ADHD. There's still much to learn, and every person's experience is unique.

As we continue to understand more about ADHD and sensory processing, we can develop better strategies to manage these challenges. In the meantime, know that your experiences are valid, and it's okay to set boundaries around touch—even with those you love most.

If you're struggling with touch sensitivity and it's impacting your family life, don't hesitate to reach out to a therapist who specializes in ADHD. We're here to help you navigate these challenges and find strategies that work for you and your family.

Remember, you're not alone in this journey. With understanding and the right strategies, you can find a balance that works for you and your loved ones.