How to Treat ADHD Without Medication
Adults with ADHD can struggle to remain focus, feel tired and in a state of forgetfulness. They may also experience low self-esteem and relationship problems.
Treatment without medication may include lifestyle changes, such as exercising regularly, eating a healthy diet and learning relaxation techniques. It may also involve cognitive behavioral therapy which teaches people to identify and challenge negative thought patterns and behaviors.
1. Talk Therapy
Talk therapy (also known as psychotherapy) is an effective nonmedical treatment for ADHD. People suffering from ADHD can benefit from a range of techniques for talking therapy, including cognitive behavioral therapy (CBT), mindfulness, and psychoeducation. CBT can help people learn to recognize and confront harmful self-talk that leads to disorientation as well as indecisiveness, poor planning, and difficulty in managing emotions. CBT can help improve time management and organization skills, as well as an increase in social skills.
Deep breathing exercises and meditation are two methods that can help promote mindfulness. Research has shown that mindfulness can help decrease symptoms of ADHD like inattention. Psychoeducation is a kind of counseling that teaches people how to deal with problems that are associated with ADHD like self-esteem issues or self-harm. Individuals with ADHD might benefit from a combination of these therapies, because every person experiences different outcomes.
In 2021, more than 41.7 million Americans visited therapy. A majority of them sought help from a professional to deal with mental issues like depression, anxiety and PTSD. A lot of these conditions cause physical symptoms, and may result in an inability to sleep and stomach upset, as well as chronic pain, or headaches. Talk therapy can assist people who suffer from mental illness manage these symptoms, while working on the root of the underlying condition.
While stimulant medications are effective for many people suffering from ADHD however, it comes with a variety of side effects and does not improve the symptoms for all. Finding alternatives to treating ADHD, such as talk therapy and lifestyle changes, along with other treatments for mental health, can help patients avoid taking medication and reach their goals. You or someone you love could start 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 can improve self-control and focus by increasing brain dopamine levels. It can also help manage ADHD symptoms by encouraging regularity. Choose an exercise that is both physically and mentally challenging to achieve the best results. Yoga and Tai Chi are two examples. They combine the physical benefits of exercise along with mental benefits of mediation.
Avoiding junk food, sweet snack foods and caffeinated beverages can help you develop a more mindful eating habits. Eating 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 cognitive behavioral therapy is another method to deal with ADHD. CBT is a goal-oriented therapeutic program that assists individuals in changing negative attitudes and behaviors to improve their lives. It can be done in a one-on-one or group setting. It is essential to choose a therapist with experience helping individuals with ADHD and understands neurodiversity.
A therapist can help people overcome relationship problems and low self-esteem often linked to adult ADHD. It can also help motivate and make it easier to meet goals. Additionally there are in-person and online support groups that can connect adults with others with ADHD.
Finally, getting good quality sleep and maintaining a regular schedule can help ease many of the symptoms of adult ADHD. The symptoms can include difficulty getting up, a sleep pattern that causes tossing or turning, or difficulties staying awake in classes or at work. Meditation and journaling can be useful techniques to relax.
3. Meditation
ADHD can be a bit like a superpower. Sometimes it's like an annoying younger brother who refuses to let you go. It's time to explore something different if tired of being overwhelmed with inattention and forgetfulness. Natural remedies, such as changes to your diet, meditation, and different breathing techniques for relaxation can aid in managing ADHD without the need for medication.
Meditation that focuses on the present moment without judgment is known as mindfulness meditation. It has a long history of 5,000 years and is found in Hinduism, Buddhism, and other Eastern religions and philosophies. It's also gaining popularity in the US as a treatment for mental health issues. In the UCLA study, participants suffering from ADHD who attended mindfulness meditation classes twice a week and practiced it daily at home showed less difficulty concentrating and fewer distractions.
Researchers believe meditation can reduce symptoms of ADHD through a greater activity in the brain regions that are involved in emotion regulation and concentration. It also boosts levels of dopamine, a neurotransmitter that's critical for emotional self-regulation and focus. Plus, regular meditators don't spend the same amount of time in their "default" mode of the impulsive mind.
It is essential to begin by finding a calm place and a time to meditate. For a start, try a quiet room with soft music or the outdoors. You can use an "anchor", such as a mantra, to keep your mind and body calm and focused. Some people with ADHD also benefit from taking supplements that pair 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 discover that lifestyle and diet changes can ease some of their symptoms. This can include exercising in avoiding caffeine, as well as getting enough sleep. A healthy diet may also include vitamins and supplements that support brain health.
In general, it's best to consume a balanced diet that is low in processed and sugar-laden foods and is high in vegetables, fruits whole grains, and protein. It's important to consume adequate quantities of zinc, which is found in beans, meat and nuts, as well as omega-3 fatty acid (found in fish plants, plant oils, and ALA, such a flaxseed and black walnuts).
Some studies show that certain food additives can make some people with ADHD feel hyperactive. One such additive is the artificial color red 40, while another is sodium benzoate, a preservative. Sugar can make people hyperactive, and limiting sugar might help. There is evidence that certain foods and food intolerances can aggravate ADHD. However there isn't much to back this. Therefore an elimination diet with medical supervision should be undertaken.
Symptoms of ADHD can interfere with a person's daily functioning in particular at work and school. It is important to set a plan and stick to it, and to keep an organized routine. Adults with ADHD may benefit from using tools for organizing like planners and calendars to help manage tasks and time, and breaking down larger tasks into small steps to avoid overwhelming. Other methods to increase productivity include relaxing techniques and smartphone apps for reminders of tasks or appointments. Some adults may benefit by joining a support group. This is a great way to learn new productivity techniques and learn about what others are doing to reduce their ADHD symptoms.
5. Sleep
A restful night is a major challenge for people with ADHD. Insufficient rest can cause stress and make it difficult to focus. It can also lead to low performance at work, stress in relations and financial problems. adhd in adults symptoms and treatment can also increase the risk for anxiety and depression. 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 time for bed. This means turning off your electronic devices and avoiding coffee later in the afternoon, and establishing a quiet hour prior to bedtime. Many people suffering from ADHD have difficulty falling asleep due to difficulty getting into a regular circadian rhythm. Using a happy lamp or getting 20 minutes of light exposure in the morning can help set this cycle and improve sleep quality.
Taking certain herbs and supplements can also aid in sleeping. Melatonin can help people with ADHD sleep better, and the herbal supplement pyridoxine assists in enhancing brain function and reduce stress levels. Other herbs that may aid include rhodiola rosea, ashwagandha and ginkgo biloba. Finally mindfulness exercises can help people with ADHD manage their emotions and build self-compassion.
One can employ any combination of these strategies to control ADHD without taking medication. It is important to talk to an expert doctor about the best treatments for your situation. It's important to find a physician who has experience treating adults with ADHD and understands the difficulties faced by those who suffer from this condition.