How to Treat ADHD Without Medication
Adults with ADHD may have difficulty staying focused, are restless, and forgetful. They may also suffer from low self-esteem or relationship issues.
Treatment without medication could include lifestyle changes, such as eating healthily, exercising regularly and learning relaxation techniques. It may also involve cognitive behavioral therapy that teaches people to recognize and overcome negative thought patterns and behaviors.
1. Talk Therapy
Talk therapy, also referred to as psychotherapy, is an effective non-medical treatment for ADHD. People suffering from ADHD can benefit from a range of methods for 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 inattention and poor planning, impulsivity and difficulty managing emotions. CBT can teach skills to improve time management and organizational skills, and also a boost social abilities.
Deep breathing exercises and meditation are two methods that can help promote mindfulness. Research has shown that mindfulness can reduce symptoms of ADHD, such as inattention. Psychoeducation is a form of counseling that teaches people how to handle issues that are associated with ADHD like low self-esteem or self-harm. People suffering from ADHD might benefit from a mix of these treatments, since every person experiences different outcomes.
Over 41.7 million Americans saw a therapist in 2021, with a large portion of them seeing a professional to deal with mental health issues such as depression, anxiety and PTSD. Many of these conditions have physical symptoms and can cause a lack of sleep or stomach upset, constant headaches, or pain. Talk therapy can help those suffering from mental illness deal with these symptoms, while working on the root of the underlying condition.
While stimulant medications are an effective treatment for a lot of people suffering from ADHD however, it comes with a variety of side effects and does not improve all symptoms in everyone. Taking the steps to find alternative methods of treating ADHD, such as talk therapy and lifestyle changes, along with other mental health treatments can help individuals avoid medication and achieve their goals. Utilizing the tool, First Session, to locate a therapist who is qualified in your area, can assist you or a loved one get started on the path towards recovery.
2. Exercise
Exercise is essential for managing ADHD. Exercise helps improve concentration and self-control by increasing the dopamine levels in the brain's natural. It can also aid in managing ADHD symptoms by encouraging regularity. Choose an exercise that is both physically and mentally demanding to achieve the best results. Tai chi and Yoga are two examples. They combine the physical benefits of exercise along with mental benefits of meditation.
Avoiding junk food, sugary snack foods and drinks with caffeine can help you develop mindful eating habits. Eating a healthy diet can reduce nutritional deficiencies that are common among adults suffering from ADHD. It can also reduce symptoms such as trouble with sleeping and irritability.
Participating in cognitive behavioral therapy is another method to deal with ADHD. CBT is a goal-oriented therapeutic regimen that helps individuals change negative attitudes and behaviors to improve their lives. It can be conducted in groups or one-on-one. It is important to choose an experienced therapist who has experience treating ADHD and who is aware of neurodiversity.
Therapy sessions with a therapist can help individuals overcome low self-esteem and relationships issues that can be attributed to adult ADHD. It can also provide the motivation and accountability needed to reach goals. There are also in-person and online groups that connect adults with other people who have ADHD.
Finally getting a good night's sleep and establishing a routine can help alleviate many symptoms of adult ADHD. Symptoms can include difficulty waking up, a sleep pattern that causes tossing or turning, or difficulties staying awake during class or at work. Relaxation techniques, such as journaling and meditation, can also help.
3. Meditation
ADHD can be a bit like an ability that is superpower-like. Sometimes it's like a nagging younger brother who refuses to let you go. It's time to do something different if you are exhausted of being stricken by the impulsiveness and forgetfulness. Natural remedies, such as diet changes, meditation, and a variety of breathing techniques for relaxation, can aid in managing ADHD without the need for medication.
Mindfulness meditation is a practice that involves focusing on the present moment, without judgement. It has a long history and is practiced in Hinduism and Buddhism as well as other Eastern religions. It has also gained popularity in the US for treating mental health issues. In an UCLA study, students who suffer from ADHD who attended mindfulness meditation classes twice per week and practiced it daily at home showed less difficulty concentrating and reduced distractions.
Researchers believe that meditation could reduce symptoms of ADHD by enhancing the activity of brain regions that are associated with control of emotion and focus. It also boosts dopamine levels, a neurotransmitter that's critical for self-regulation of emotions and attention. Additionally, regular meditators do not spend as much time in their "default" mode of impulsive thinking.
It is essential to begin by finding a quiet place and a time when you can meditate. For a start take a look at a room with soft music or outdoors. You can use an "anchor" like a mantra to keep your body and mind calm and focused. Certain people suffering from ADHD may also benefit from 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 have found that diet and lifestyle changes can help ease some of their symptoms. This can include exercising as well as avoiding caffeine and getting enough sleep. A healthy diet plan could include supplementing with vitamins and other supplements to improve brain health.
In adhd in adults untreated 's recommended to eat a balanced and healthy diet that is low in processed and sugar-laden foods and is high in fruits, vegetables whole grains, and protein. It is important to get adequate amounts of zinc (found in meat, beans, and nuts) and omega-3 fatty acids (from fish or plant oils) and ALA such as flaxseed, black walnuts, or flaxseed).
Some studies show that certain food additives can cause people with ADHD feel hyperactive. One of these additives is the artificial color red 40 as is the preservative sodium benzoate. Additionally, sugar can cause some people to feel hyperactive, and limiting it may aid in. Some people have discovered that certain foods or intolerances cause problems with their ADHD however there isn't much evidence on this, so an elimination diet should be conducted under medical supervision.
Symptoms of ADHD can hinder the person's everyday functioning, especially at work and school. It is essential to establish a plan and stick to it, and to maintain the same routine. Adults suffering from ADHD might benefit from using tools like planners and calendars to manage time and tasks. They can break large tasks into smaller steps to avoid feeling overwhelmed. Other strategies that can help improve productivity include practicing relaxation techniques and using a smartphone application to manage reminders for appointments or tasks. Also, some adults might benefit from having a support group for ADHD. This is a great opportunity to learn new productivity techniques and learn about what other people are doing to ease their ADHD symptoms.
5. Sleep
For people with ADHD having a restful night's sleep is a major challenge. Lack of sleep can cause irritability and make it hard to focus. It can also result in poor performance at work, tension in relationships, and financial difficulties. It can also increase the risk for anxiety and depression. This is why an adequate night's sleep is essential for managing ADHD symptoms.
A restful night requires a plan to get to sleep and a fixed bedtime. This includes shutting off all electronic devices and avoiding coffee later in the afternoon, and establishing an early and quiet time prior to bedtime. Many people suffering from ADHD have difficulty falling asleep because they have difficulty establishing a normal circadian rhythm. This rhythm can be reset by using an uplifting light or 20 minutes exposure to light in the morning.
Taking certain herbs and supplements can also help you sleep. Melatonin can help people with ADHD sleep better, and the herbal supplement pyridoxine assists in enhancing brain function and reduce stress levels. The ashwagandha and the rosea rhodiola are two other herbs that can help. Mindfulness exercises can help those suffering from ADHD to regulate emotions and develop compassion 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 in medical treatment about the options that are most appropriate for your particular situation. It's especially important to find an experienced doctor with treating adult ADHD and is aware of the difficulties that people with this condition confront.