How to Treat ADHD Without Medication
Adults suffering from ADHD might have trouble staying focused, irritable and forgetful. adhd treatment for adults without medication might also be suffering from low self-esteem and relationship problems.
Treatment without medication can include lifestyle changes, such as eating healthily, exercising regularly and learning relaxation techniques. It might also involve cognitive behavioral therapy, which teaches people how to identify and challenge negative thoughts and behaviors.
1. Talk Therapy
Talk therapy (also known as psychotherapy) is an effective nonmedical treatment for ADHD. People with ADHD can benefit from a variety of methods for therapy, including cognitive behavioral therapy (CBT) as well as mindfulness and psychoeducation. CBT can help individuals learn to identify and overcome harmful thoughts that cause distraction, poor planning and impulsivity. CBT also teaches techniques that improve organizational skills and time management, and improve social skills.
Mindfulness is a technique that promotes mindfulness and calm through various techniques like deep breathing exercises and meditation. Research shows that mindfulness can help reduce symptoms of ADHD like inattention. Psychoeducation is a kind 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 mix of these therapies, because each person has different experiences.
Over 41.7 million Americans visited a therapist between now and 2021, with a large portion of them seeking professional help to address mental health issues like anxiety, depression and PTSD. Many of these conditions have physical symptoms, and may cause an inability to sleep and stomach upset, as well as chronic headaches or pain. Talk therapy can assist those who suffer from mental illness to manage these symptoms while also addressing their underlying condition.
Although stimulant medication is an effective treatment for many people suffering from ADHD however, it comes with negative side effects, and doesn't cure the symptoms for every person. Talk therapy, lifestyle changes and other mental health treatments can be used to treat ADHD without the use of medication. Using the tool, First Session, to find a qualified therapist in your area can help you or a loved one get started on the road towards recovery.
2. Exercise
Exercise is essential for managing ADHD. Exercise can improve focus and self control by increasing the brain's dopamine levels. It also helps to maintain regularity and can help to manage ADHD symptoms. To get the most benefit you should choose an exercise that is both physically and mentally demanding. For example, tai chi and yoga combine the physical benefits of exercise with the mental benefits of meditation.
You can also develop mindful eating habits by avoiding junk foods, sugary snacks, and caffeinated drinks. Eating a healthy diet can help to reduce nutritional deficiencies, which are common among people with ADHD. It can also ease symptoms like insomnia and irritability.
Participating in cognitive behavior therapy is another option to manage ADHD. CBT is an intensive, goal-oriented therapy that assists people in changing their negative thoughts and behaviors in order to improve their lives. It can be done one-on-one or in groups. It is crucial to choose a therapist with expertise in helping people with ADHD and understands neurodiversity.
Talking with a therapist can help individuals overcome feelings of self-doubt and relationship issues which are often related to adult ADHD. It can also motivate and provide accountability to achieve goals. There are also online and in-person groups that connect adults with other people who have ADHD.
Finally, getting a good night's rest and establishing a routine will help to alleviate many of the symptoms of adult ADHD. Some of the symptoms include difficulty getting up in the morning, sleepless insomnia that causes tossing turning, or difficulty staying awake during classes or work. The practice of relaxation methods, such as journaling and meditation, can also help.
3. Meditation
At times, ADHD can feel like an innate ability, but at other times it can be more like that irritating younger sibling who doesn't leave you the f*ck alone. It's time to explore something new if you're exhausted of being overwhelmed by impulsiveness and forgetfulness. Natural remedies, like modifications to your diet, meditation and various breathing techniques for relaxation can assist you in managing ADHD without the need for medication.
Mindfulness meditation is a practice that involves focusing on the present moment without judgment. It has a long history and can be found in Hinduism and Buddhism as well as other Eastern religions. It's also gaining popularity in the US as treatment for mental health issues. One study at UCLA showed that people with ADHD who took part in mindfulness classes twice per week and regularly practiced meditation at home experienced less difficulty concentration and reduced distractions.
Research suggests that meditation can help reduce symptoms of ADHD through increased activity in brain regions that are associated with emotion regulation and focus. It also boosts dopamine levels which is a neurotransmitter crucial for emotional self-regulation and focus. Regular meditators spend less time in their "default mode" of impulsive thoughts.
To start, it's important to find a place and time to meditate. For a start, try a quiet room with a soft soundtrack or the outdoors. You can also use an "anchor" to keep your mind and body calm and focused, like the repetition of a mantra or a physical movement. Certain people suffering from ADHD might also 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 who suffer from ADHD discover that lifestyle and diet changes can ease some of their symptoms. This can include exercising, avoiding caffeine, and getting enough sleep. A healthy diet plan could include taking vitamins and supplements to support brain health.
In general, a balanced diet is best. It should be low in sugar, processed foods, and rich in fruits and vegetables as well as whole grains and protein. It's important to try to get adequate amounts of zinc (found in beans, meat and nuts) and omega-3 fatty acids (from fish plant oils,, and ALA, such as flaxseed or black walnuts).
Certain food additives have been shown to cause hyperactivity in people with ADHD. One of them is the artificial color red 40, while another is the preservative sodium benzoate. Sugar can make people hyperactive, and cutting down on sugar may help. Some have reported that certain foods or food intolerances cause problems with their ADHD, but there isn't much evidence on this and therefore an elimination diet should be done under medical supervision.
The signs of ADHD can interfere with the daily functioning of a person, especially at school and work. It is crucial to stick to a schedule, maintain an established routine and adhere to a plan. Adults suffering from ADHD might benefit from using tools such as planners and calendars to manage time and tasks. They can break the tasks into smaller steps to avoid feeling overwhelmed. Other strategies to improve 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. It can be a great way to learn new strategies for productivity and to learn about what other people have tried to ease their ADHD symptoms.
5. Sleep
A restful night can be a struggle for people with ADHD. A lack of sleep can cause anxiety and make it difficult to concentrate. It can also result in low performance at work, stress in relationships, and financial issues. It can also increase the risk for anxiety and depression. Because of this, getting a good night's sleep is essential for managing ADHD symptoms.
A good night's rest requires a schedule to end the day and a predetermined time for bed. This means turning off your electronic devices, avoiding coffee late in the afternoon, and setting a quiet hour prior to the time of bed. Many people with ADHD have trouble falling asleep because they have trouble getting into a regular circadian rhythm. Using a happy lamp or getting 20 minutes of exposure to light in the morning can help to reset the rhythm and improve sleep quality.
Taking certain herbs and supplements can also aid in sleeping. Melatonin aids people with ADHD sleep, and Pyridoxine is a herb that helps improve brain function and reduces stress. Other herbs that could help include rhodiola rosea, ashwagandha, and ginkgo biloba. In addition, mindfulness exercises can help people with ADHD manage their emotions and build self-compassion.
These strategies can be employed together to treat ADHD without the need for medication. However, it's important to talk with an expert medical professional regarding treatment options that work the best fit for your specific situation. It is essential to find a physician who has expertise in treating adult ADHD, and who understands the challenges faced by people who suffer from this condition.