Expert Strategies on How to calm down while on Vyvanse?

According to clinical studies, anxiety is a reported side effect for 5% to 6% of adults taking Vyvanse. For those who experience a sense of overstimulation, learning how to calm down while on Vyvanse is a critical step toward managing daily life and maximizing the medication's intended benefits.

Quick Summary

Managing Vyvanse-induced anxiety requires a combination of immediate coping strategies, long-term lifestyle changes, and proactive communication with your healthcare provider. This article offers practical techniques for calming jitters, optimizing daily habits, and recognizing when a medication adjustment might be necessary for improved well-being.

Key Points

• Immediate Calming: Use controlled breathing exercises like the 4-7-8 method to quickly regulate your heart rate and calm your nervous system during anxiety spikes.

• Optimal Hydration: Staying well-hydrated is crucial, as stimulants can cause dehydration and dry mouth, which can worsen jitteriness and anxiety.

• Dietary Considerations: Eat a high-protein breakfast and avoid high-sugar foods to stabilize your mood and energy. Steer clear of excessive caffeine and vitamin C around your dosage time.

• Regular Exercise: Engage in light to moderate physical activity, like a brisk walk, to release pent-up energy and help improve mood and stress levels.

• Prioritize Sleep: Adhere to good sleep hygiene by taking your medication early and establishing a consistent bedtime routine to combat Vyvanse-induced insomnia.

• Consult Your Doctor: Track your symptoms and discuss any persistent or severe anxiety with your prescribing physician, who may need to adjust your dose or treatment plan.

Understanding Vyvanse and Its Effects on Anxiety

Vyvanse (lisdexamfetamine dimesylate) is a stimulant medication prescribed to treat Attention Deficit Hyperactivity Disorder (ADHD) and binge eating disorder. Its mechanism involves increasing the levels of certain neurotransmitters, such as dopamine and norepinephrine, in the brain. While this can improve focus and reduce impulsivity for many, it can also lead to side effects in some individuals, including nervousness, restlessness, and anxiety.

There are a few key reasons why Vyvanse might cause feelings of agitation or anxiety:

• Central Nervous System (CNS) Stimulation: As a stimulant, Vyvanse increases brain activity, which can result in a state of heightened arousal that manifests as anxiety or jitters.
• Dosage Imbalance: A dose that is too high for an individual's body can cause overstimulation, leading to symptoms like a rapid heart rate, confusion, and panic attacks.
• The 'Vyvanse Crash': As the medication wears off in the afternoon or evening, some people experience a rebound effect known as a 'crash.' This can include a return of ADHD symptoms, as well as irritability, mood swings, and anxiety.
• Pre-existing Conditions: For those with a history of anxiety or mood disorders, Vyvanse may intensify these underlying conditions.

Immediate Strategies for Finding Calm

When feelings of anxiety spike, having a few immediate coping techniques can help you regain control. These methods focus on regulating your nervous system and redirecting your attention away from racing thoughts.

Breathing Exercises

Deep, controlled breathing is one of the most effective ways to calm your body's stress response. It slows your heart rate and signals to your brain that you are safe.

• 4-7-8 Method: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat this a few times until you feel your body relax.
• Diaphragmatic Breathing: Place one hand on your chest and the other on your stomach. As you inhale slowly through your nose, feel your stomach expand. Exhale slowly through pursed lips, feeling your stomach flatten. This encourages full oxygen exchange and slows your heart rate.

Mindfulness and Grounding Techniques

Mindfulness helps to anchor your thoughts in the present moment, rather than allowing them to spiral out of control.

• The 5-4-3-2-1 Method: In times of high anxiety, ground yourself by naming five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
• Focused Meditation: Use guided meditation apps like Headspace or Calm, which can help redirect your focus and promote a sense of inner calm.

Physical Activity

Engaging in light physical activity can help release pent-up energy and anxiety. This doesn't need to be strenuous; even a short walk can be beneficial.

• Take a brisk walk outside.
• Do some gentle stretches or yoga poses.
• Engage in a simple task like organizing a drawer or cleaning a room to burn off restless energy.

Long-Term Lifestyle Adjustments

For sustained relief, incorporating certain habits into your daily routine can help minimize the likelihood of Vyvanse-related anxiety.

Prioritize Proper Nutrition

Vyvanse can suppress appetite, but a balanced diet is crucial for stable mood and energy.

• Eat High-Protein Meals: A breakfast rich in protein can help stabilize blood sugar levels and provide a steady energy source. Examples include eggs, Greek yogurt, or a protein shake.
• Avoid Caffeine and Excess Sugar: Since both Vyvanse and caffeine are stimulants, combining them can intensify side effects like jitteriness and anxiety. High sugar intake can also lead to a crash that worsens mood swings.
• Beware of Vitamin C: Acidic foods and juices, especially those containing high levels of vitamin C, can reduce the absorption and effectiveness of amphetamine-based medications like Vyvanse. Avoid consuming them within an hour of your dose.

Maintain Optimal Hydration

Stimulants can increase the risk of dehydration, which can in turn worsen feelings of anxiety and tiredness.

• Carry a Water Bottle: Keep a water bottle with you throughout the day and set reminders to drink regularly, even if you don't feel thirsty.
• Eat Water-Rich Foods: Incorporate fruits and vegetables like watermelon, cucumber, and strawberries into your diet.

Establish Consistent Sleep Hygiene

Sleep problems like insomnia are a common side effect of Vyvanse. Lack of sleep can exacerbate anxiety and mood issues.

• Take your medication as early as possible in the morning, as advised by your doctor, to ensure it wears off well before bedtime.
• Create a relaxing nighttime routine and avoid screen time an hour or more before bed.
• Ensure your bedroom is dark, quiet, and cool.

Comparison of Calming Strategies

Strategy	Pros	Cons	Best For
Deep Breathing	Provides immediate, on-the-spot relief; easy to do anywhere.	May be difficult to focus on during a severe panic attack.	Immediate anxiety spikes.
Physical Exercise	Releases endorphins; provides a healthy outlet for excess energy.	May not be accessible during an anxiety attack; requires planning.	Long-term mood and energy regulation.
Mindfulness	Improves emotional regulation over time; can be practiced anywhere.	Requires consistent practice to see major benefits.	Developing resilience against daily stress.
Dietary Changes	Addresses root causes; supports overall health.	Effects are not immediate; requires ongoing discipline.	Preventing baseline anxiety and crashes.
Hydration	Easy to implement; counters common stimulant side effects.	Ineffective alone for severe anxiety; requires consistency.	Optimizing medication effectiveness and preventing dehydration-related jitters.

When to Consult Your Doctor

While lifestyle changes are often effective, it is crucial to communicate openly with your prescribing physician about persistent or severe side effects. Your doctor may need to adjust your dose, change the timing of your medication, or explore other treatment options.

Contact your doctor if you experience:

• Worsening anxiety that persists for more than a few weeks.
• Symptoms of a too-high dose, such as severe anxiety, panic attacks, or confusion.
• Signs of serious heart problems, such as chest pain, shortness of breath, or an irregular heartbeat.
• Mental health side effects like hallucinations, mania, or severe mood swings.

A collaborative conversation with your healthcare provider is the safest and most effective approach to managing medication side effects. It’s important to provide specific details about what you are experiencing and when it occurs. In cases of a medical emergency, such as chest pain or stroke symptoms, seek immediate medical attention.

Conclusion

For those on Vyvanse, anxiety and restlessness can be disruptive, but they are manageable. By combining immediate coping strategies like focused breathing with consistent lifestyle adjustments—including proper hydration, balanced nutrition, and good sleep—you can significantly reduce these uncomfortable side effects. Open communication with your doctor is essential for determining the best course of action and ensuring your treatment plan supports your overall well-being. Ultimately, understanding your body's response to the medication and proactively implementing these strategies will be key to achieving a calmer, more balanced state while on Vyvanse.

Frequently Asked Questions

Why do I feel anxious or jittery on Vyvanse?

As a stimulant, Vyvanse can cause a state of heightened central nervous system arousal, which can manifest as feelings of nervousness, jitters, or anxiety. This can be a side effect of the medication itself, a sign of a dosage that's too high, or a symptom of the 'crash' as the medication wears off.

Can diet affect my anxiety while on Vyvanse?

Yes, diet plays a significant role. High intake of caffeine and sugar can intensify stimulant side effects like anxiety. Conversely, a high-protein diet, especially in the morning, can help stabilize mood and energy. Avoid consuming citrus juices and other sources of vitamin C around the time you take your medication, as they can reduce its absorption.

What should I do if my anxiety is severe?

If your anxiety is severe, or accompanied by symptoms like chest pain, a rapid heart rate, or confusion, you should contact your doctor immediately. These could be signs of an overdose or a serious medical issue. Do not self-adjust your dose.

How do breathing exercises help with Vyvanse anxiety?

Deep breathing techniques, such as the 4-7-8 method, help activate your body's parasympathetic nervous system, which is responsible for rest and relaxation. This helps to counteract the 'fight or flight' response triggered by stimulant-induced anxiety, slowing your heart rate and calming your mind.

Is the anxiety I'm feeling a Vyvanse 'crash' or a side effect?

A Vyvanse 'crash' typically occurs in the afternoon or evening as the medication wears off and is characterized by a rebound of symptoms like anxiety, irritability, and fatigue. Side effects, on the other hand, can occur at any time while the medication is active. Both are important to monitor and discuss with your doctor.

What role does hydration play in managing anxiety on Vyvanse?

Stimulants can increase your body's fluid output and cause dry mouth, leading to dehydration. Dehydration can worsen anxiety and cause headaches. Staying well-hydrated by drinking plenty of water throughout the day helps your body function optimally and can reduce these effects.

When should I call a doctor about Vyvanse side effects?

You should call your doctor if side effects like anxiety are persistent, bothersome, or worsen over time. It is also crucial to contact them immediately if you experience severe symptoms like chest pain, severe confusion, hallucinations, or signs of serotonin syndrome.