How to Treat ADHD Without Medication
Adults with ADHD may struggle to stay focused, irritable and forgetful. They may also suffer from low self-esteem and relationship problems.
Treatment without medication can include lifestyle changes like eating a healthy diet exercising regularly and learning relaxation techniques. It could also include cognitive behavioral treatment, which teaches individuals how to identify negative thought patterns and behaviors and then challenge them.
1. Talk Therapy
Talk therapy (also known as psychotherapy) is a highly 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 confront harmful self-talk that can lead to disorientation and poor planning, impulsivity and difficulty managing emotions. CBT also teaches skills that improve organizational and time management, and improve social skills.
Mindfulness is a method of practice that promotes mindfulness and calm by using various methods like deep breathing exercises and meditation. Researchers have found that mindfulness can help reduce ADHD symptoms, such as inattention. Psychoeducation is a kind of counseling that helps people learn how to deal with problems associated with ADHD, like low self-esteem or self-harm. These therapies may be combined by people suffering from ADHD, since each person experiences different outcomes.
In 2021, nearly 41.7 million Americans went to therapy. A majority of them sought professional help to address mental issues such as depression, anxiety and PTSD. A lot of these conditions cause physical symptoms and can result in an inability to sleep and stomach upset, as well as chronic headaches or pain. Talk therapy can assist people suffering from mental illness deal with these symptoms, while also working on the root of the underlying condition.
While stimulant medication is an effective treatment for a lot of people with ADHD but it is also associated with a variety of side effects and doesn't cure the symptoms of every person. Making the effort to discover alternative ways to treat ADHD like talk therapy and lifestyle changes, along with other mental health treatments can help patients avoid taking medication and achieve their goals. Utilizing the tool First Session to locate a qualified therapist near you can help you or a loved one begin on the path to recovery.
2. Exercise
If you suffer from ADHD exercise is a crucial part of managing the condition. Exercise can improve self-control and concentration by increasing the brain's dopamine levels. It also helps manage ADHD symptoms by encouraging regularity. Choose an exercise that is physically and mentally demanding to get the best results. Tai chi and Yoga, for example, combine the physical benefits of exercise along with meditation benefits for the mind.
Avoiding junk food, sweet snack foods and drinks with caffeine can help you develop mindful eating habits. A healthy diet can lessen nutritional deficiencies that are common in adults with ADHD. It can also help reduce symptoms such as difficulty sleeping and irritability.
Participating in CBT is another way to manage ADHD. CBT is a rigorous therapy with a goal-oriented focus that helps people change their negative thoughts and behaviors in order to improve their lives. It can be done one on one or in groups. It is important to choose a therapist with expertise in helping people with ADHD and is aware of neurodiversity.
Therapy sessions with a therapist can aid individuals in overcoming low self-esteem and relationships issues which are often related to adult ADHD. It can also help provide motivation and accountability to achieve goals. There are also in-person and online groups that connect adults with others who suffer from ADHD.
Finally, getting a good night's sleep and keeping a regular schedule will help to alleviate the symptoms of adult ADHD. Symptoms can include difficulty waking up, a sleep pattern that causes twitching and turning, or having trouble staying awake in classes or at work. Practicing relaxation techniques, like meditation and journaling, can also help.
3. Meditation
ADHD can at times feel like an ability that is superpower-like. Other times it's like a nagging younger brother who refuses to let you go. It's time to explore something different if tired of being overwhelmed with the impulsiveness and forgetfulness. Natural treatments such as diet changes as well as relaxation techniques and meditation can help control ADHD without medication.
Meditation that focuses on the present without judgement is called mindfulness meditation. It has a 5,000-year history and is practiced in Hinduism and Buddhism as well as other Eastern religions. It's also becoming popular in the US as an option for treating mental health issues. In the UCLA study, participants with ADHD who took mindfulness classes twice per week and practiced it daily at home reported less difficulty in concentrating and decreased distractions.
Researchers believe meditation can reduce the symptoms of ADHD through increased activity in the brain regions related to emotional regulation and focus. It also boosts levels dopamine, a neurotransmitter that is crucial for emotional self regulation and attention. Additionally, regular meditators do not spend the same amount of time in their "default" mode of impulsive thinking.
To start, it's important to find a place and time to sit down. To get started you can try a quiet space with soft music or outdoors. You can also use an "anchor" for example, such as a mantra to keep your mind and body at peace and focused. Some people with ADHD may also benefit from supplements that pair L-theanine with 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 who suffer from ADHD discover that changes in their diet and lifestyle can ease some of their symptoms. Exercise, avoiding coffee, and getting enough rest are all part of this. A healthy diet plan could include supplementing with vitamins and other supplements to support brain health.
In general it is recommended to eat a balanced diet that is low in sugar and processed foods, and rich in fruits, vegetables whole grains, as well as protein. It is important to get enough zinc (found in beans, meat and nuts) and omega-3 fatty acids (from fish or plant oils) and ALA, such as flaxseed, black walnuts, or flaxseed).
Certain studies show that certain food additives can cause people with ADHD feel hyperactive. One such additive is the artificial color red 40 while another is the preservative sodium benzoate. Sugar can also make some people hyperactive, and cutting down on sugar may help. There is evidence that certain foods and intolerances can aggravate ADHD. However, there is click now to back this. Therefore an elimination diet with medical supervision should be undertaken.
Symptoms of ADHD can hinder a person's daily functioning, especially at school and at work. It is important to stick to a schedule, maintain an established routine and adhere to a plan. Adults suffering from ADHD might benefit from using organizational tools like calendars and planners to manage tasks and time, and breaking larger tasks down into smaller steps to avoid overwhelm. Other strategies that can help improve productivity include practicing relaxation techniques and using a smartphone app to manage reminders for tasks or appointments. Additionally, some adults may benefit from a support group for ADHD. This is a fantastic opportunity to learn about new methods of productivity and to hear what other people are doing to ease their ADHD symptoms.
5. Sleep
A restful night is a challenge for people with ADHD. Lack of rest can cause irritability and make it difficult to focus. It can also lead to poor performance at work, tension in relationships and financial problems. In addition, it can increase the likelihood of depression and anxiety. A good night's sleep is crucial to reducing ADHD symptoms.
To get a good night's rest requires creating a wind-down routine and setting a bedtime. This includes shutting off all electronic devices and avoiding coffee later in the afternoon and setting a quiet hour prior to the time of bed. Many sufferers with ADHD struggle to fall asleep since they aren't able to establish the normal circadian cycle. Using an uplifting lamp or 20 minutes of light exposure in the morning can help to reset the rhythm and improve sleep quality.
The use of certain supplements and herbs can also help you sleep. Melatonin can help people suffering from ADHD sleep, while pyridoxine is a herbal supplement that helps improve brain function and reduces stress. Other herbs that could aid include rhodiola rosea, ashwagandha, and Ginkgo biloba. Mindfulness exercises can help people with ADHD to regulate emotions and learn to be compassionate for themselves.
These strategies can be employed in combination to manage ADHD without the need for medication. However, it's important to talk with an expert medical professional regarding treatment options that work most appropriate for your particular situation. It's especially important to find an experienced doctor in treating adults with ADHD and understands the challenges that people with this condition have to face.