How to Treat ADHD Without Medication
Adults with ADHD may struggle to stay focused, are restless, and forgetful. They can also suffer from low self-esteem, relationships difficulties and chronic stress.
Treatment without medication could involve lifestyle changes, like eating a healthy diet exercising regularly and learning relaxation techniques. It could also include cognitive behavioral therapy which teaches people to recognize and overcome negative patterns of thought and behavior.
1. Talk Therapy
Talk therapy, also known as psychotherapy, is an effective non-medicated treatment for ADHD. People suffering from ADHD can benefit from a range of techniques for talking therapy that include cognitive behavioral therapy (CBT) mindfulness, and psychoeducation. CBT can help people learn to recognize and challenge harmful self-talk that leads to distraction, poor planning, impulsivity, and difficulties in managing emotions. CBT also teaches skills that improve organizational and time management, as well as enhance social skills.
Mindfulness is a technique that promotes mindfulness and calm by using various methods such as deep breathing exercises and meditation. Researchers have discovered that mindfulness can reduce ADHD symptoms, like inattention. Psychoeducation is a form of counseling that teaches skills to manage problems that are related to ADHD, such as self-esteem and self-harm. People suffering from ADHD might benefit from a combination of these therapies, because each person has different experiences.
Over 41.7 million Americans saw a therapist in 2021, with many of them seeing a professional to deal with mental health issues such as anxiety, depression, and PTSD. Many of these conditions have physical symptoms, and may lead to a lack of sleep or stomach upset, constant headaches, or pain. Talk therapy can assist people with mental illness cope with these symptoms, while dealing with the root cause of the condition.
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 for every person. Taking the steps to find alternatives to treating ADHD including talking therapy or lifestyle changes, as well as other mental health treatments, can help individuals avoid medication and reach their goals. Utilizing the tool First Session to find a qualified therapist near you can help you or a loved one begin on the road towards recovery.
2. Exercise
If you have ADHD, exercise is an essential part of managing the condition. Exercise helps improve concentration and self-control by increasing the dopamine levels of the brain. It can also help manage ADHD symptoms by encouraging regularity. Select an exercise that is physically and mentally demanding to achieve the best results. For example, tai chi and yoga combine the physical benefits of exercise and the mental benefits of meditation.
You can also practice mindful eating habits by avoiding junk food, sugary snacks and caffeinated drinks. A healthy diet can lessen the nutritional deficiencies that are common in adults with ADHD. It can also reduce symptoms like insomnia and irritability.
Another way to manage ADHD is to engage in therapy, for example cognitive behavioral therapy (CBT). CBT is a goal-oriented therapeutic regimen that helps individuals change negative beliefs and habits to improve their life. It can be conducted one-on-one or in groups. It is essential to choose a therapist with worked with people suffering from ADHD and understands neurodiversity.
A therapist can assist people overcome relationship problems and low self-esteem issues that are sometimes associated with adult ADHD. It can also help provide the motivation and accountability needed to reach goals. There are also online and in-person groups that connect adults to other people who have ADHD.
Finally, getting a good night's rest and keeping a regular schedule can help alleviate many symptoms of adult ADHD. Symptoms can include difficulty waking up, sleeplessness that causes tossing and turning, or having trouble staying awake during class or at work. Relaxation techniques, such as journaling and meditation, can also help.
3. Meditation
ADHD can at times feel like an ability that is superpower-like. Sometimes, it can be like a nagging younger brother who won't let you go. It's time to do something different if you are tired of being overwhelmed with the impulsiveness and forgetfulness. Natural treatments such as diet modifications or relaxation techniques, as well as meditation can help you manage ADHD without the need for medication.
Meditation that is focused on the present moment and not judging is called mindfulness meditation. It has a 5,000-year history and can be found in Hinduism and Buddhism as well as other Eastern religions. It is also gaining popularity in the US for treating mental health issues. One study at UCLA found that those with ADHD who participated in mindfulness classes twice per week and engaged in daily meditation at home had less trouble in concentrating and had less distractions.
Researchers believe that meditation could reduce symptoms of ADHD by increasing the activity of brain regions that are associated with focus and emotion regulation. It also increases dopamine levels which is a neurotransmitter essential for emotional self-regulation and attention. Plus, regular meditators don't spend as much time in their "default" mode of thought-provoking thoughts.
To begin, it's essential to find a place and time to sit down. Consider a quiet space with soft music or the outdoors to start. You can also use an "anchor" to keep your body and mind in a state of calm and focus, such as the repetition of a mantra or a physical movement. Certain people suffering from ADHD can also 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 suffering from ADHD find that lifestyle and diet changes can ease some of their symptoms. This includes exercise in avoiding caffeine, as well as getting enough sleep. A healthy diet plan could also include vitamins and supplements that help improve brain health.
In general it is recommended to eat a balanced diet the best. It should be low in processed and sugary foods, and rich in fruits and vegetables as well as whole grains and protein. It is important to consume adequate amounts of zinc, which is found in beans, meat and nuts, in addition to omega-3 fatty acid (found in fish as well as plant oils and ALA, like flaxseed and black walnuts).
Certain food additives have been shown to cause hyperactivity in some people with ADHD. One of these additives is artificial color Red 40 and the other is the preservative sodium benzoate. Sugar can also make people hyperactive and restricting sugar could aid in. There is evidence to suggest that certain foods and intolerances can contribute to ADHD. However, there is not much to support this. Therefore, doctors who treat adhd in adults under medical supervision is recommended.
The signs of ADHD can hinder the daily functioning of a person in particular at school and at work. It is important to stick to a schedule, maintain an established routine and adhere to a schedule. Adults with ADHD may benefit from using tools such as planners and calendars to manage time and tasks. They can also break down big tasks into smaller ones to avoid feeling overwhelmed. Other methods to increase productivity include using relaxation techniques and a smartphone app for reminders of appointments or tasks. Also, some adults might benefit from a support group for ADHD. It can be an excellent opportunity to learn new productivity strategies and hear what other people have tried to help alleviate their ADHD symptoms.
5. Sleep
A good night's sleep is a challenge for people with ADHD. A lack of sleep can cause irritability and make it difficult to focus. It can also lead to poor work performance, strained relationships and financial issues. Additionally, it can increase the likelihood of depression and anxiety. Because of this, an adequate night's sleep is essential for managing ADHD symptoms.
A restful and peaceful night requires a schedule to wind down and a set bedtime. This means turning off your electronic devices and avoiding caffeine at the end of the day and beginning an unwinding time prior to the time of bed. Many people with ADHD struggle to fall asleep because they can't establish an appropriate circadian rhythm. Using a happy lamp or getting 20 minutes of exposure to light in the morning can help reset this cycle and improve sleep quality.
Additionally, taking certain herbs and supplements can aid in sleep. Melatonin helps people with ADHD sleep, and pyridoxine is a herbal supplement that helps improve brain function and reduces stress. Ashwagandha and Rhodiola rosea are two other herbs that can help. Finally, mindfulness exercises can help those with ADHD manage their emotions and build self-compassion.
These strategies can be employed in combination to manage ADHD without the need for medication. It is important to consult a medical professional about treatment options that are most appropriate for your particular situation. It's important to find a physician who has experience treating adults with ADHD and is aware of the challenges faced by people who suffer from this condition.