How to Treat ADHD Without Medication
Adults with ADHD may struggle to stay focused, irritable, and forgetful. They may also experience low self-esteem, relationship difficulties and chronic stress.
Treatment without medication could include lifestyle changes such as eating healthily, getting regular exercise and learning relaxation techniques. It may also involve cognitive behavioral therapy that teaches people to recognize and confront negative thoughts and behaviors.
1. Talk Therapy
Talk therapy (also known as psychotherapy) is a highly effective non-medical treatment for ADHD. People with ADHD can benefit from a range of methods for therapy that include cognitive behavioral therapy (CBT) mindfulness, and psychoeducation. CBT can assist individuals in learning to identify and challenge unhelpful self-talk that can lead to distraction, poor planning, impulsivity and difficulty in managing emotions. CBT can help improve time management and organizational skills, and also to improve social skills.
Mindfulness is a method of practice that promotes mindfulness and calm by using various methods like deep breathing exercises and meditation. Studies have shown that mindfulness can help decrease symptoms of ADHD, such as inattention. Psychoeducation is a form of counseling that teaches people how to deal with problems associated with ADHD like low self-esteem or self-harm. These therapies may be combined by those suffering from ADHD as each experiences different outcomes.
Over 41.7 million Americans were seen by a therapist in 2021, with a large portion of them visiting a professional to address mental health issues like anxiety, depression, and PTSD. Many of these disorders have physical symptoms, and may result in a lack of sleep, stomach upset, chronic headaches, or pain. Talk therapy can help those with mental illness deal with these symptoms, while also addressing their underlying issue.
While stimulant medications are effective in treating ADHD in many instances however, they can also have adverse effects and might not alleviate symptoms in everyone. Lifestyle changes, talk therapy and other mental health treatments can be utilized to treat ADHD without medication. You or someone you love can start the journey to recovery by using the tool First Session to find an experienced local therapist.
2. Exercise
If you have ADHD, exercise is an essential part of coping with the condition. Exercise improves focus and self-control by boosting the dopamine levels of the brain. It also improves the regularity of your life which can aid in managing ADHD symptoms. To achieve the best results pick an exercise that is both mentally and physically demanding. For example, tai chi and yoga combine the physical benefits of exercise and the mental benefits of meditation.
Avoiding junk food, sweet snack foods and beverages with caffeine can help you develop a more mindful eating habits. Eating a healthy diet can help reduce nutritional deficiencies that are common among people with ADHD. It can also reduce symptoms such as trouble with sleeping and irritability.
Another approach to tackling ADHD is to take part in therapy, for example cognitive behavioral therapy (CBT). CBT is a goal-oriented therapy regimen that assists people in changing negative thoughts and behaviors to improve their lives. It can be done one-on-one or in groups. It is essential to choose a therapist with experience helping individuals with ADHD and understands neurodiversity.
Talking with a therapist can aid individuals in overcoming low self-esteem and relationship difficulties that are sometimes related to adult ADHD. It can also help provide the motivation and accountability needed to reach goals. Additionally, there are online and in-person support groups that connect adults with others who suffer from ADHD.
Finally, getting a good night's sleep and establishing a routine will help to alleviate many of the symptoms of adult ADHD. Some of the symptoms include difficulty getting up in the morning, sleepless sleeping that causes tossing and turning, or trouble staying awake during class or work. The practice of relaxation techniques, such as meditation and journaling, can also help.
3. Meditation
ADHD can be a bit like it's a superpower. Sometimes it's like an annoying younger brother who refuses to let you go. If you're exhausted of being overwhelmed by impulsiveness, forgetfulness, and having trouble staying focused, it may be time to consider trying something different. Natural treatments such as diet changes or relaxation techniques, as well as meditation can help manage ADHD without taking medication.
Mindfulness meditation is a method of practice that involves focusing on the present moment without judgment. It has a 5,000-year history and is found in Hinduism, Buddhism, and other Eastern religions and philosophical systems. It's also gaining popularity in the US as a treatment for mental health issues. In the UCLA study, students suffering from ADHD who attended mindfulness meditation classes twice weekly and practiced daily at home had less difficulty concentrating and reduced distractions.
Research suggests that meditation can help reduce the symptoms of ADHD through a greater activity in brain areas related to emotion regulation and concentration. It also boosts dopamine levels, a neurotransmitter that's critical for emotional self-regulation and focus. Regular meditators spend less time in their "default mode" of impulsive thoughts.
It's crucial to find a space and time to be in a state of meditation. To begin you can try a quiet space with soft music or outdoors. You can also use an "anchor" like a mantra to keep your mind and body calm and focused. Some people with ADHD may also benefit from a supplement that pairs L-theanine with caffeine. This combination enhances the concentration-boosting effects of caffeine while lulling anxiety, and studies show that it can improve ADHD symptoms.
4. Diet
Many people suffering from ADHD have discovered that lifestyle and diet changes can alleviate some of their symptoms. This includes exercise as well as avoiding caffeine and getting enough sleep. A healthy diet plan could include supplementing with vitamins and other supplements to help support brain health.
In general it is recommended to eat a balanced diet the best. It should be low in processed and sugary foods, and high in fruits and vegetables whole grains, protein and whole grains. It is important to get enough zinc (found in beans, meat and nuts) and omega-3 fatty acids (from fish or plant oils) and ALA, such as flaxseed, black walnuts, or flaxseed).
Certain studies have shown that certain food additives can make some people with ADHD feel hyperactive. One of these additives is the artificial color red 40 as is sodium benzoate, a preservative. Sugar can also make people hyperactive, and cutting down on sugar may aid in. There is evidence to suggest that certain foods and food intolerances can contribute to ADHD. However, there is not much to back this. Therefore an elimination diet under medical supervision should be undertaken.
The symptoms of ADHD can hinder the daily functioning of a person in particular at work and school. It is essential to establish a schedule and stick to it and to keep the same routine. Adults suffering from ADHD might benefit from using tools for organization like planners and calendars to help manage tasks and time, and breaking tasks down into smaller steps to avoid overwhelming. adhd in adults symptoms and treatment that might help increase productivity include practicing relaxation techniques and using a smartphone application to manage reminders for tasks or appointments. Also, some adults might benefit from a support group for ADHD. This is a great opportunity to learn new productivity techniques and to hear what others are doing to reduce their ADHD symptoms.
5. Sleep
A restful night is a major challenge for adults with ADHD. Sleep deprivation can lead to irritability, and make it difficult to focus. It can also cause poor work performance, strained relationships, and financial difficulties. Additionally, it can increase the chance of depression and anxiety. For these reasons, a good night's rest is essential to control ADHD symptoms.
A restful and peaceful night requires a routine to end the day and a predetermined time for bed. This includes shutting off all electronic devices, avoiding coffee late in the afternoon, and setting an unwinding time prior to bedtime. Many people suffering from ADHD struggle to fall asleep due to the fact that they don't have an appropriate circadian rhythm. This rhythm can be reset using a happy light or getting 20 minutes exposure to light in the morning.
The use of certain supplements and herbs can help you sleep better. Melatonin is a supplement that can help those with ADHD sleep better, while a herbal supplement called Pyridoxine can help support brain function and reduce stress levels. Rhodiola rosea and ashwagandha are two other herbs that can aid. Meditation exercises can help people with ADHD to regulate emotions and learn to be compassionate for themselves.
These strategies can be utilized in conjunction to manage ADHD without taking medication. It's essential to speak with a medical professional about treatment options that work the best fit for your specific situation. It's especially important to find a doctor who is experienced in treating adults with ADHD and is aware of the difficulties that patients with this condition face.