How to Treat ADHD Without Medication
Adults suffering from ADHD might have trouble staying focused, are restless and forgetful. They can also have low self-esteem, relationship difficulties and chronic stress.
Treatment without medication could include lifestyle changes such as eating healthily exercising regularly, and learning relaxation techniques. It could also involve cognitive behavioral therapy, which teaches individuals how to recognize negative thoughts patterns and behaviors and how to challenge them.
1. Talk Therapy
Talk therapy (also called psychotherapy) is an effective nonmedical treatment for ADHD. People with ADHD can benefit from a variety of talk therapy techniques, including cognitive behavioral therapy (CBT) 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 organizational skills, as well to improve social skills.
Deep breathing exercises and meditation are two techniques that promote mindfulness. Researchers have found that mindfulness can reduce ADHD symptoms, such as inattention. Psychoeducation is a type of counseling that teaches people how to handle issues that are associated with ADHD such as self-esteem issues or self-harm. These therapies may be combined by those suffering from ADHD, since each person experiences different results.
Over 41.7 million Americans saw a therapist in 2021, with a large portion of them seeing a professional to tackle mental health issues such as depression, anxiety, and PTSD. Many of these ailments can trigger physical symptoms such as headaches, chronic pain or stomach upset. Talk therapy can help those suffering from mental illness deal with these symptoms, while addressing the root cause of the condition.
While stimulant medication is effective treatments for ADHD in many instances, they can have side effects and may not help symptoms for everyone. Finding alternative ways to treat ADHD including talking therapy and lifestyle changes, along with other mental health treatments can help people avoid taking medication and reach their goals. Utilizing the tool, First Session, to locate a therapist who is qualified near you can help you or a loved one begin on the road to recovery.
2. Exercise
Exercise is essential for managing ADHD. Exercise can improve self-control and focus by increasing brain dopamine levels. It also helps manage ADHD symptoms by encouraging regularity. To get the best results, choose a type of exercise that is both mentally and physically demanding. For instance, tai-chi and yoga combine the physical benefits of exercise and the mental benefits of meditation.
You can also adopt mindful eating habits by avoiding junk foods, sugary snacks, and caffeinated drinks. A healthy diet can reduce nutritional deficiencies, which are common among adults suffering from ADHD. It can also reduce symptoms like trouble sleeping and irritability.
Participating in CBT is another way to manage ADHD. CBT is a rigorous therapy with a goal-oriented focus that helps people to change their negative thoughts and behavior to improve their lives. It can be done one on one or in groups. It is important to choose the right therapist who has experience treating ADHD and who is aware of neurodiversity.
A therapist can help people overcome issues with relationships and low self-esteem that are often linked to adult ADHD. It can also help provide accountability and motivation to achieve goals. There are also in-person and online groups that connect adults to others who suffer from ADHD.
Finally, getting good quality sleep and keeping a routine can help alleviate many of the symptoms of adult ADHD. Some of the symptoms include difficulty getting up, sleeplessness that causes tossing or turning, or difficulties staying awake in classes or at work. Relaxation techniques, like meditation and journaling, may aid in reducing.
3. Meditation
At times, ADHD can feel like a superpower, but at other times, it can be more like that annoying younger sibling who won't leave you the f*ck alone. It's time to do something new if you're exhausted of being stricken by inattention and forgetfulness. Natural remedies, like modifications to your diet, meditation and different breathing techniques for relaxation, can help you manage ADHD without medication.
Meditation that is focused on the present without judgement is called mindfulness meditation. It has a long 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. In a UCLA study, participants with ADHD who attended mindfulness meditation classes twice weekly and practiced daily at home had less difficulty concentrating and reduced distractions.
Researchers believe that meditation may reduce symptoms of ADHD by enhancing the activity in brain regions that are associated with emotional regulation and focus. It also increases levels of dopamine, which is a neurotransmitter essential for self-regulation and emotional attention. Additionally, regular meditators do not spend more time in their "default" mode of the impulsive mind.
It is essential to begin by finding a quiet place and a time to sit down. Try a quiet room, soft music, or even the outdoors to get you started. You can also employ an "anchor" to keep your body and mind calm and focused, like an admonition or repetitive physical activity. Some people suffering from ADHD can benefit from a supplement that mixes caffeine and L-theanine. 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 have discovered that lifestyle changes and diet can ease some of their symptoms. Exercise, avoiding coffee and getting enough rest are all part of this. Also, a healthy eating plan can also include taking vitamins and supplements to improve the health of your brain.
In general it is recommended to eat a balanced and healthy diet that is low in sugar and processed foods, and rich in vegetables, fruits whole grains, and protein. It's essential to get enough zinc (found in beans, meat, 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 can make people suffering from ADHD feel hyperactive. One such additive is the artificial color red 40 and another is sodium benzoate, a preservative. Sugar can also make some people hyperactive and restricting sugar could aid in. There is adhd symptoms in adults treatment that certain foods and intolerances can cause ADHD. However, there is not enough evidence to support this. Therefore an elimination diet under medical supervision should be undertaken.
The symptoms of ADHD can affect a person's daily functioning in particular at school and at work. It is essential to establish a plan and stick to it and to maintain an organized routine. Adults with ADHD might benefit from using tools like calendars and planners for managing time and tasks. They can break the tasks into smaller steps to avoid feeling overwhelmed. Other methods to increase productivity include using relaxation methods and apps for smartphones for reminders of appointments or tasks. Some adults may benefit from a support group for ADHD. This is a great way to learn new productivity techniques and to hear what other people are doing to alleviate their ADHD symptoms.
5. Sleep
For people with ADHD getting a good night's sleep is a huge challenge. Lack of rest can cause anxiety and make it difficult to focus. It can also cause poor performance at work, tension in relationships, and financial issues. In addition, it can increase the risk of anxiety and depression. A good night's rest is essential for managing ADHD symptoms.
A good night's sleep requires creating a wind-down routine and setting a bedtime. This includes shutting off electronics, avoiding caffeine late in the day and beginning a quiet hour before the time of bed. Many people with ADHD have trouble falling asleep because they have trouble creating a normal circadian rhythm. Using an uplifting lamp or 20 minutes of light exposure in the morning can help set this cycle and improve the quality of sleep.
Taking certain herbs and supplements can also help you sleep. Melatonin aids people with ADHD sleep, while pyridoxine is a herbal supplement that improves brain function and reduces stress. Other herbs that could aid include rhodiola rosea, ashwagandha and ginkgo biloba. Meditation exercises can aid people suffering from ADHD to manage their emotions and learn to be compassionate for themselves.
A person can utilize a combination of these strategies to treat ADHD without taking medication. It is important to speak with an expert medical professional regarding treatment options that work the best fit for your specific situation. It's crucial to choose a doctor who has expertise in treating adult ADHD and is aware of the difficulties faced by those who suffer from this condition.