How to Treat ADHD Without Medication
Adults suffering from ADHD may have difficulty staying focused, be restless, and forgetful. They may also suffer from low self-esteem or relationship issues.
Treatment without medication may include lifestyle changes like eating healthily, exercising regularly and learning relaxation techniques. It might also involve cognitive behavioral therapy that teaches people to recognize and overcome negative thought patterns and behaviors.
1. Talk Therapy
Talk therapy, also known as psychotherapy, is an effective non-medical treatment for ADHD. People suffering from ADHD could benefit from a variety of talk therapy methods, including cognitive behavior therapy as well as mindfulness and psychoeducation. CBT can help people learn to identify and challenge unhelpful self-talk that causes distraction and indecisiveness, poor planning, and difficulty managing emotions. CBT can also teach skills that improve organizational and time management, and bolster social abilities.
Mindfulness is a technique that promotes mindfulness and calm through various techniques like deep breathing exercises and meditation. Research has shown that mindfulness can help decrease symptoms of ADHD such as inattention. Psychoeducation is a form of counseling that helps people learn to manage problems related to ADHD like self-esteem and self-harm. These treatments can be used by people suffering from ADHD as each experiences different outcomes.
Over 41.7 million Americans were seen by a therapist in 2021, with many of them seeking professional help to address mental health issues like depression, anxiety, and PTSD. A lot of these disorders can lead to physical symptoms like headaches, chronic pain or stomach upset. Talk therapy can help people who suffer from mental illness to manage these symptoms, while also working on the root cause of their illness.
While stimulant medications are effective in treating ADHD in many instances but they can cause side effects and may not help symptoms for everyone. Finding alternative methods of treating ADHD including counseling or lifestyle changes, as well as other mental health treatments can help patients avoid taking medication and reach their goals. Utilizing the tool First Session to find a qualified therapist near you can help you or a loved one get started on the road towards recovery.
2. Exercise
If you have ADHD, exercise is an essential aspect of coping with the condition. Exercise can improve concentration and self-control by increasing the dopamine levels of the brain. It also improves the regularity of your life, which can help manage ADHD symptoms. Select an exercise that is physically and mentally challenging to reap the maximum benefits. For example, tai chi and yoga combine the physiological benefits of exercise with 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 help to reduce nutritional deficiencies, which are common among adults with ADHD. It can also ease symptoms such as trouble with sleeping and irritability.
Participating in cognitive behavior therapy is another method to deal with ADHD. CBT is a goal-oriented therapeutic program that assists individuals in changing negative thoughts and behaviors to improve their lives. It can be conducted one-on-one or in groups. It is important to choose a therapist with experience in treating ADHD and who understands neurodiversity.
A therapist can help individuals overcome relationship problems and low self-esteem often linked to adult ADHD. It can also motivate and make it easier to meet goals. There are also online and in-person groups that connect adults with other people with ADHD.
Finally, getting good quality sleep and maintaining a regular schedule can help ease some of the symptoms of adult ADHD. The symptoms include difficulty waking up in the morning, restless sleep that causes tossing and turning, or difficulty staying awake during classes or at work. Relaxation methods, such as meditation and journaling, can also help.
3.
ADHD can at times feel like a superpower. Sometimes it's like a nagging younger brother who will not let you go. It's time to explore something new if you're exhausted of being overwhelmed by the impulsiveness and forgetfulness. Natural remedies such as diet modifications or relaxation techniques, as well as meditation can help control ADHD without medication.
Meditation that is focused on the present without judgement is called mindfulness meditation. It has a long history of 5,000 years and is practiced in Hinduism, Buddhism, and other Eastern religions and philosophical theories. It's also gained popularity in the US as a treatment for mental health issues. A study conducted at UCLA found that those with ADHD who took part in mindfulness classes twice a week and practiced daily meditation at home had less trouble in concentrating and had less distractions.
Research suggests that meditation can help reduce the symptoms of ADHD by increasing activity in brain areas associated with emotion regulation and focus. It also increases dopamine levels which is a neurotransmitter crucial for emotional self-regulation and attention. Regular meditators spend less time in their "default mode" of impulsive thoughts.
To begin, it's essential to find a space and time to meditate. Try a quiet room with soft music or even the outdoors to begin. You can use an "anchor" for example, such as a mantra, to keep your body and mind in a state of calm and focus. Some people with ADHD might also benefit from a supplement containing 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 discover that changes in their diet and lifestyle can help alleviate some of their symptoms. The exercise, avoiding coffee and getting enough rest are all part of this. Also, a healthy eating plan can also include taking supplements and vitamins to help support brain health.
In general it's recommended to consume a balanced diet that is low in sugar and processed foods, and rich in fruits, vegetables whole grains, as well as protein. first line treatment for adhd in adults to try to consume enough zinc (found in meat, beans, and nuts) and omega-3 fatty acids (from fish plant oils,, and ALA such as flaxseed, black walnuts, or flaxseed).
Certain food additives have been found to cause hyperactivity in some people suffering from ADHD. One of them is the artificial color red 40, as is sodium benzoate, a preservative. Sugar can make people hyperactive and limiting sugar might help. There is evidence to suggest that certain foods and food intolerances can cause ADHD. However there isn't any evidence to back this. Therefore an elimination diet with medical supervision should be undertaken.
ADHD symptoms can impact the ability of an individual to perform in the workplace as well as at school. It is crucial to stick to a schedule, maintain an established routine and adhere to a schedule. Adults with ADHD may benefit from using tools for organization such as calendars and planners to manage the time and tasks, as well as breaking tasks down into small steps to avoid overwhelming. Other strategies to boost productivity include using relaxation methods and apps for smartphones for reminders of appointments or tasks. Also, some adults might benefit from having a support group for ADHD. This is an excellent way to gain new productivity strategies and listen to what others have tried to alleviate their ADHD symptoms.
5. Sleep
A restful night can be a struggle for people with ADHD. Sleep deprivation 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. In addition, it can increase the chance of depression and anxiety. A good night's sleep is crucial to reducing ADHD symptoms.
A restful night requires a plan to end the day and a predetermined bedtime. This means shutting off all electronic devices, avoiding caffeine late in the day and beginning an unwinding time prior to bedtime. Many people suffering from ADHD struggle to fall asleep since they can't establish the normal circadian cycle. Using an uplifting lamp or 20 minutes of light exposure in the morning can help reset this cycle and improve the quality of sleep.
Additionally, taking certain herbs and supplements can help you sleep better. Melatonin can help people with ADHD sleep better, while a herbal supplement called Pyridoxine can help support brain function and reduce stress levels. Rhodiola rosea and ashwagandha are other herbs that could aid. Finally, mindfulness exercises can help those with ADHD control their emotions and develop self-compassion.
These strategies can be used in conjunction to manage ADHD without the need for medication. It's essential to consult an expert medical professional regarding treatment options that will work most appropriate for your particular situation. It's crucial to find a physician who has experience treating adult ADHD and is aware of the challenges faced by people who suffer from this condition.