How to Treat ADHD Without Medication
Adults suffering from ADHD can struggle to stay focused, feel restless and unfocused. They can also have low self-esteem, relationships difficulties and chronic stress.
Treatment without medication may include lifestyle changes such as eating healthily, exercising regularly and learning relaxation techniques. It may also involve cognitive behavioral therapy, which teaches individuals how to identify negative patterns of thought and behaviors and then challenge them.
1. Talk Therapy
Talk therapy (also called psychotherapy) is a highly effective non-medical treatment for ADHD. Patients with ADHD could benefit from a variety talk therapy methods, including cognitive behavior therapy mindfulness, psychoeducation, and mindfulness. CBT can assist individuals in learning to identify and challenge unhelpful self-talk that leads to inattention and indecisiveness, poor planning, and difficulty managing emotions. CBT can also help develop strategies to improve organizational and time management, and improve social skills.
Mindfulness is a technique that promotes mindfulness and calm through various techniques such as deep breathing exercises and meditation. Studies have shown that mindfulness can reduce symptoms of ADHD like inattention. Psychoeducation is a type of counseling that helps people learn to deal with issues associated with ADHD such as self-esteem and self-harm. Individuals with ADHD may benefit from a mix of these treatments, since every person experiences different outcomes.
Over 41.7 million Americans were seen by a therapist in 2021, with the majority of them seeing a professional to address mental health issues like depression, anxiety, and PTSD. Many of these conditions can lead to physical symptoms like headaches, chronic pain or stomach upset. Talk therapy can help those who suffer from mental illness to manage these symptoms, while also addressing their underlying issue.
While stimulant medications are an effective treatment for a lot of people suffering from ADHD however, it comes with side effects, and does not improve the symptoms of everyone. Talk therapy, lifestyle changes and other mental health treatments can be used to treat ADHD without the use of medication. You or someone you love could begin the journey to recovery by using the tool First Session, which allows you to locate an experienced local therapist.
2. Exercise
Exercise is vital to manage ADHD. Exercise helps improve focus and self-control by boosting the brain's natural dopamine levels. It also helps manage ADHD symptoms by promoting regularity. To get the best results pick an exercise that is both physically and mentally demanding. For example, tai chi and yoga combine the physical benefits of exercise with the mental benefits of meditation.
Avoiding junk food, sweet snacks and caffeinated beverages can help you develop more conscious eating habits. doctors who treat adhd in adults can lessen nutritional deficiencies that are common among adults suffering from ADHD. adhd symptoms and treatment in adults can also ease symptoms such as trouble with sleeping and irritability.
Another approach to tackling ADHD is to engage in therapy, for example cognitive behavioral therapy (CBT). CBT is a goal-oriented therapy regimen that assists people in changing negative beliefs and habits to improve their lives. It can be done in a group or one-on-one. It is essential to select a therapist with experience in treating ADHD and who understands neurodiversity.
A therapist can help people overcome issues with relationships and low self-esteem issues that are often linked to adult ADHD. It can also help provide accountability and motivation to achieve goals. In addition there are online and in-person support groups that can connect adults with others with ADHD.
Finally, getting a good night's rest and maintaining a routine can help alleviate many of the symptoms of adult ADHD. Symptoms can include difficulty waking up, sleeplessness that causes twitching and turning, or difficulty staying awake during classes or at work. Practicing relaxation techniques, such as meditation and journaling, may aid in reducing.
3. Meditation
ADHD can be a bit like an ability that is superpower-like. At other times it's more like a nagging younger brother who will not let you go. If you're exhausted of being overwhelmed by impulsiveness, forgetfulness and having difficulty staying focused, it may be the time to explore something new. Natural treatments such as diet modifications or relaxation techniques, as well as meditation can help manage ADHD without the need for medication.
Mindfulness meditation is a form of meditation that focuses on the present moment without judgement. It has a 5,000-year history and is practiced in Hinduism and Buddhism and other Eastern religions. It has also gained popularity in the US to treat mental health issues. One study at UCLA showed that people with ADHD who participated in mindfulness classes twice a week and practiced daily meditation at home had less trouble in concentrating and had less distractions.
Researchers believe that meditation can reduce symptoms of ADHD by increasing the activity of the brain regions involved in control of emotion and focus. It also increases dopamine levels, a neurotransmitter that's critical for emotional self-regulation and focus. In addition, regular meditators don't spend as much time in their "default" mode of impulsive thinking.
It's crucial to find a space and time to be in a state of meditation. Consider a quiet space or a soft sound, or the outdoors to start. You can also use an "anchor" like a mantra, to keep your mind and body at peace and focused. Some people with ADHD also benefit from taking an supplement that combines L-theanine and 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 found that lifestyle and diet changes can alleviate some of their symptoms. This can include exercising in avoiding caffeine, as well as getting enough sleep. A healthy diet may include supplements and vitamins that help improve brain health.
In general an equilibristic diet is the best. It should be low in processed and sugary foods, and a high proportion of fruits and vegetables, whole grains and protein. It is important to get enough zinc (found in meat, beans, and nuts) and omega-3 fatty acids (from fish plant oils,, and ALA like flaxseed or black walnuts).
Some studies show that certain food additives may make people suffering from ADHD feel hyperactive. One of them is the artificial color red 40, as is the preservative sodium benzoate. Sugar can also make some people hyperactive, and cutting down on sugar may help. Some have reported that certain foods or food intolerances cause problems with their ADHD however, there's not much evidence to support this and therefore an elimination diet should be conducted under medical supervision.
Symptoms of ADHD can affect the daily functioning of a person, especially at school and at work. It is crucial to stick to a routine, keep the same routine and maintain a plan. Adults with ADHD may benefit from using tools like planners and calendars to manage time and tasks. They can also break down big tasks into smaller ones to avoid feeling overwhelmed. Other strategies to boost productivity include using relaxation techniques and a smartphone app to remind you of appointments or tasks. Some adults may benefit from an online support group for ADHD. This can be an excellent opportunity to learn new strategies for productivity and to hear what other people have tried to help alleviate their ADHD symptoms.
5. Sleep
For those with ADHD getting a good night's rest is a major challenge. Insufficient rest can cause anxiety and make it difficult to concentrate. It can also result in poor performance at work, tension in relationships and financial issues. Additionally, it can increase the likelihood of depression and anxiety. A good night's rest is crucial to reducing ADHD symptoms.
A restful and peaceful night requires a schedule to get to sleep and a fixed bedtime. This includes turning off electronics and avoiding coffee in the afternoon and setting a quiet hour prior to the time of bed. Many people suffering from ADHD struggle to fall asleep because they aren't able to establish an appropriate circadian rhythm. This rhythm can be reset using an uplifting light or 20 minutes exposure to light in the morning.
The use of certain supplements and herbs can also help you sleep. Melatonin can help people suffering from ADHD sleep, while Pyridoxine is a herb that supports brain function and reduces stress. The ashwagandha and the rosea rhodiola are two other herbs that can aid. Additionally mindfulness exercises can help people with ADHD regulate emotions and develop self-compassion.
A person can use the combination of these strategies to control ADHD without taking medication. It is important to talk with an expert medical professional regarding treatment options that work most appropriate for your particular situation. It is essential to choose a doctor who has experience treating adults with ADHD, and who understands the challenges faced by people with this condition.