How to Treat ADHD Without Medication
Adults with ADHD may struggle to stay focused, feel restless and be in a state of forgetfulness. They may also experience low self-esteem or relationship issues.
Treatment without medication may include lifestyle changes like exercising regularly, eating a healthy diet and learning relaxation techniques. It may also involve cognitive behavioral treatment that teaches people how to recognize negative thoughts patterns and behaviors and challenge them.
1. Talk Therapy
Talk therapy (also called psychotherapy) is a highly effective non-medical treatment for ADHD. Patients with ADHD can benefit from a variety 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 can lead to distraction, poor planning, impulsivity and difficulty in managing emotions. CBT can help improve time management and organizational skills, as well a boost social abilities.
Mindfulness is a practice that helps to increase awareness and calm through various techniques like deep breathing exercises and meditation. Researchers have discovered that mindfulness can decrease ADHD symptoms, including inattention. I Am Psychiatry is a kind of counseling that helps people learn how to manage issues related to ADHD like low self-esteem or self-harm. People suffering from ADHD might benefit from a combination of these therapies, as each person has different experiences.
In 2021, more than 41.7 million Americans went to a therapist. Many sought professional help to address mental issues such as depression, anxiety and PTSD. Many of these disorders have physical symptoms, and can lead to an inability to sleep or stomach upset, constant headaches or pain. Talk therapy can assist people who suffer from mental illness manage these symptoms, while also dealing with the root cause of the condition.
Although stimulant drugs are effective treatments for ADHD in many instances, they can have side effects and may not help symptoms for everyone. Lifestyle changes, talk therapy and other treatments for mental health can be used to treat ADHD without medication. Using the tool First Session to locate a therapist who is qualified in your area can aid you or your loved one get started on the road towards recovery.
2. Exercise
If you have ADHD exercise is an essential part of coping with the condition. Exercise helps improve focus and self-control by boosting the brain's natural dopamine levels. It also improves the regularity of your life, which can help manage ADHD symptoms. To get the best results pick an exercise that is both physically and mentally challenging. Yoga and Tai Chi are two examples. They combine the physical benefits of exercise with mental benefits of meditation.
You can also develop mindful eating habits by avoiding unhealthy food, sugary snacks and drinks with caffeine. A healthy diet can reduce nutritional deficiencies that are common among people with ADHD. It can also reduce symptoms such as trouble with sleeping and irritability.
Participating in CBT is another option to manage ADHD. CBT is a therapeutic regimen that helps individuals change negative beliefs and habits to improve their lives. It can be done one-on-one or in groups. It is crucial to select the right therapist who has experience treating ADHD and who is knowledgeable about neurodiversity.
A therapist can assist people overcome relationship problems and low self-esteem issues that are often linked to adult ADHD. It can also motivate and provide accountability to achieve goals. There are also online and in-person groups that connect adults to others who suffer from ADHD.
Finally getting a good night's sleep and establishing a routine can ease many of the symptoms of adult ADHD. Some of the symptoms include difficulty getting up in the morning, sleepless sleep that causes tossing and turning, or difficulty staying awake during classes or at work. The practice of relaxation techniques, like journaling and meditation, can also help.
3. Meditation
ADHD can at times feel like an ability that is superpower-like. Other times it's more like having a troublesome younger brother who will not let you go. If you're tired of being sucked up by impulsiveness, forgetfulness and difficulty staying focused, it could be the time to explore something new. Natural remedies, like changes to your diet, meditation, and different breathing techniques for relaxation can aid in managing ADHD without taking medication.
Mindfulness meditation is a practice that involves focusing on the present moment without judgement. It has a 5,000-year tradition and is practiced in Hinduism, Buddhism, and other Eastern religions and philosophical theories. It's also gaining popularity in the US as an option for treating mental health issues. In the UCLA study, people suffering from ADHD who attended mindfulness meditation classes twice a week and regularly practiced at home had less difficulty concentrating and reduced distractions.
Researchers believe meditation can reduce the symptoms of ADHD through increased activity in brain areas that are involved in emotional regulation and focus. It also boosts dopamine levels, a neurotransmitter that's critical for emotional self-regulation and focus. In addition, regular meditators don't spend more time in their "default" mode of the impulsive mind.
It's crucial to find a space and time to sit down. Try a quiet room or a soft sound, or outside to start. You can utilize an "anchor" like a mantra, to keep your mind and body in a state of calm and focus. Some people suffering from ADHD can also benefit from a supplement that combines 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 suffering from ADHD find that diet and lifestyle changes can ease some of their symptoms. Avoiding coffee, exercising and getting enough rest are all a part of this. A healthy diet plan could include taking vitamins and supplements to support brain health.
In general, it's best to eat a balanced diet that is low in processed and sugar-laden foods and is high in vegetables, fruits whole grains, and protein. It's essential to get adequate amounts of zinc (found in beans, meat and nuts) and omega-3 fatty acids (from fish plant oils,, and ALA like flaxseed or black walnuts).
Certain food additives have been proven to cause hyperactivity in people suffering from ADHD. One of these additives is the artificial color red 40, and another is sodium benzoate, a preservative. Sugar can make people hyperactive and limiting sugar might aid in. Some people have found that certain foods or food intolerances aggravate their ADHD however, there isn't a lot of evidence to support this and therefore the elimination diet should be carried out under the supervision of a medical professional.
Symptoms of ADHD can affect the person's everyday functioning in particular at school and at work. It's important to have a plan and stick to it, and to maintain an organized routine. Adults with ADHD may benefit from using tools such as calendars and planners for managing time and tasks. They can also break down big tasks into smaller ones to avoid feeling overwhelmed. Other strategies that can help increase productivity include practicing relaxation techniques, and using apps on smartphones to manage reminders for appointments or tasks. Some adults may benefit from having a support group for ADHD. This is a fantastic opportunity to learn about new methods of productivity and to hear what others are doing to reduce their ADHD symptoms.
5. Sleep
For those with ADHD, a good night's sleep is a major problem. Insufficient rest can cause stress and make it difficult to concentrate. It can also lead to poor performance at work, tension in relations and financial problems. It can also increase the risk for depression and anxiety. A restful night's sleep is essential for managing ADHD symptoms.
A restful night requires a schedule to get to sleep and a fixed time for bed. This includes shutting off all electronic devices and avoiding coffee later in the afternoon, and establishing an unwinding time prior to the time of bed. Many people with ADHD have trouble falling asleep because they have difficulty getting into a regular circadian rhythm. This rhythm can be reset using the happy light or 20 minutes exposure to light in the morning.
In addition taking certain herbs and supplements can aid in sleep. Melatonin can help people suffering from ADHD sleep, and Pyridoxine is a herb that supports brain function and reduces stress. Other herbs that can aid include rhodiola rosea, ashwagandha and ginkgo biloba. Finally, mindfulness exercises can help people with ADHD regulate emotions and develop self-compassion.
A person can utilize a combination of these strategies to control ADHD without medication. It is important to talk to your doctor regarding the best treatment options for your situation. It's crucial to find a doctor who is experienced in treating adults with ADHD and is aware of the difficulties that sufferers have to face.