How to Treat ADHD Without Medication
Adults suffering from ADHD may struggle to remain focused, feel restless and be forgetful. They may also experience low self-esteem, relationship difficulties and chronic stress.
Treatment without medication could include lifestyle changes like eating healthily, exercising regularly and learning relaxation techniques. It could also include cognitive behavioral therapy, which teaches people how to recognize and confront negative patterns of thought and behavior.
1. Talk Therapy
Talk therapy, also referred to as psychotherapy, is a successful non-medicated treatment for ADHD. Patients with ADHD may benefit from a variety of talk therapy methods, including cognitive behavior therapy as well as mindfulness and psychoeducation. CBT can help individuals learn to identify and overcome harmful thoughts that can lead to disorientation, poor planning and impulsivity. CBT can help improve time management and organization skills, as well as to improve social skills.
Deep breathing exercises and meditation are two methods that can help promote mindfulness. Researchers have discovered that mindfulness can decrease ADHD symptoms, like inattention. Psychoeducation is a form of counseling that helps people learn to manage problems associated with ADHD such as self-esteem and self-harm. People with ADHD may benefit from a combination of these therapies, because each person has different experiences.
In 2021, more than 41.7 million Americans visited therapy. A majority of them sought professional help for mental disorders like anxiety, depression and PTSD. adhd in adults untreated of these disorders have physical symptoms and can lead to a lack of sleep or stomach upset, constant pain, or headaches. Talk therapy can help those who suffer from mental illness manage these symptoms, while dealing with the root cause of the underlying condition.
While stimulant medications are an effective treatment for ADHD in many cases however, they can also have adverse effects and might not alleviate symptoms in everyone. Taking the steps to find alternative methods of treating ADHD including counseling or lifestyle changes, as well as other mental health treatments can help patients avoid taking medication and achieve their goals. You or a loved-one can get started on the road to recovery by using the tool First Session to find an experienced local therapist.
2. Exercise
Exercise is vital to manage ADHD. Exercise improves self-control and concentration by increasing brain dopamine levels. It also promotes regularity and can help to manage ADHD symptoms. Select an exercise that is physically and mentally demanding to reap the maximum benefits. Tai chi and Yoga for instance, combine the physical benefits of exercise with the meditation benefits for the mind.
Avoiding junk food, sweet snacks and caffeinated beverages can help you develop more conscious eating habits. A healthy diet can reduce nutritional deficiencies that are common among adults suffering from ADHD. It can also help reduce symptoms such as trouble with sleeping and irritability.
Participating in CBT is another option to manage ADHD. CBT is a goal-oriented therapy program that assists individuals in changing negative attitudes and behaviors to improve their life. It can be performed in a one-on-one or group setting. It is crucial to select the right therapist who has experience treating ADHD and who understands neurodiversity.
Therapy sessions with a therapist can help people overcome feelings of self-doubt and relationship issues that are sometimes related to adult ADHD. It can also provide motivation and accountability to achieve goals. There are also in-person and online groups that connect adults to others who suffer from ADHD.
Also, getting enough sleep and establishing a routine can ease some of the symptoms of adult ADHD. Symptoms can include difficulty waking up, restless sleeping that causes tossing and turning, or difficulty staying awake in class or at work. Meditation and journaling are helpful relaxation techniques.
3. Meditation
At times, ADHD can feel like a superpower, but at other times, it can be more like the annoying younger sibling who will not leave you the f*ck alone. It's time to do something new if you're exhausted of being overwhelmed by inattention and forgetfulness. Natural remedies, such as changes to your diet, meditation, and different breathing techniques for relaxation, can assist you in managing ADHD without taking medication.
Meditation that focuses on the present without judgement is called mindfulness meditation. It has a long history and is practiced in Hinduism and Buddhism, as well as other Eastern religions. It has also gained a lot of attention in the US for treating mental health issues. In the UCLA study, students with ADHD who took mindfulness classes twice a week and regularly practiced at home had less difficulty concentrating and reduced distractions.
Researchers believe that meditation may reduce symptoms of ADHD by enhancing the activity of brain regions associated with control of emotion and focus. It also boosts levels of dopamine, which is a neurotransmitter essential for emotional self regulation and attention. In addition, regular meditators don't spend as much time in their "default" mode of the impulsive mind.
It's essential to begin by finding a quiet place and a time when you can meditate. Consider a quiet space or a soft sound, or outside to begin. You can also make use of an "anchor" to keep your mind and body in a state of calm and focus, such as the repetition of a mantra or a physical exercise. Some people suffering from ADHD can benefit from a supplement containing 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 with ADHD find that lifestyle and diet changes can ease some of their symptoms. Exercise, avoiding coffee and getting enough sleep are all part of this. A healthy eating plan may also include vitamins and supplements to support the brain's health.
In general it's recommended to eat a balanced diet that is low in processed and sugar-laden foods, and rich in vegetables, fruits whole grains, as well as protein. It is essential to consume sufficient amounts of zinc, which is found in beans, meat and nuts, in addition to omega-3 fatty acids (found in fish, plant oils and ALA, such a flaxseed and black walnuts).
Certain studies show that certain food additives may make some people with ADHD feel hyperactive. One of these additives is the artificial color Red 40 and another is the preservative Sodium Benzoate. In addition, sugar can cause some people to feel more active, and limiting it might help. There is some evidence that certain foods and food intolerances can aggravate ADHD. However, there is not any evidence to support this. Therefore, an elimination diet under medical supervision is recommended.
The symptoms of ADHD can hinder a person's daily functioning, especially at work and school. It is important to stick to a plan, follow the same routine and maintain an agenda. Adults with ADHD may benefit from using tools such as planners and calendars to manage time and tasks. They can also break the tasks into smaller steps to avoid feeling overwhelmed. Other strategies that can help improve productivity include practicing relaxation techniques, and using a smartphone app to manage reminders for appointments or tasks. Adults may also benefit by joining a support group. This is an excellent way to gain new strategies for productivity and to hear what other people have tried to help alleviate their ADHD symptoms.
5. Sleep
For those with ADHD having a restful night's rest is a major issue. Lack of sleep can lead to irritability, and make it hard to concentrate. It can also result in poor performance at work, tension in relationships, and financial issues. It can also increase the risk of depression and anxiety. A good night's rest is therefore essential to managing ADHD symptoms.
A restful and peaceful night requires a plan to wind down and a set bedtime. This means shutting off all electronic devices and avoiding caffeine later in the day and starting a quiet hour before the time of bed. Many people suffering from ADHD have trouble falling asleep because they have trouble creating a normal circadian rhythm. Using an uplifting lamp or 20 minutes of exposure to light in the morning can help to reset this cycle and improve the quality of sleep.
Certain supplements and herbs can help you sleep better. Melatonin aids people with ADHD sleep, while pyridoxine is a herbal supplement that improves brain function and reduces stress. Other herbs that could help include rhodiola rosea, ashwagandha and ginkgo biloba. In addition, mindfulness exercises can help those with ADHD manage their emotions and build self-compassion.
One can employ the combination of these strategies to treat ADHD without medication. It is important to talk to a doctor about the best treatment options for your particular situation. It's important to find a physician who has expertise in treating adult ADHD, and who understands the challenges faced by people who suffer from this condition.