How to Treat ADHD Without Medication
Adults suffering from ADHD may struggle to remain focused, feel restless and be forgetful. They may also suffer from low self-esteem and relationship problems.
Treatment without medication can include lifestyle changes such as exercising regularly, eating healthy 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 called psychotherapy) is a proven non-medicated treatment for ADHD. People with ADHD may benefit from a variety of talk therapy methods, including cognitive behavior therapy, mindfulness, and psychoeducation. CBT can help people learn to identify and challenge unhelpful self-talk that leads to disorientation as well as indecisiveness, poor planning, and difficulty managing emotions. adhd in adults characterization diagnosis and treatment can teach skills to improve time management and organizational skills, as well an increase in social skills.
Mindfulness is a method of practice that helps to increase awareness and calm by using various methods, such as deep breathing exercises and meditation. Studies have 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 that are related to ADHD such as self-esteem and self-harm. Individuals with ADHD might benefit from a mix of these treatments, since each individual experiences different outcomes.
In 2021, over 41.7 million Americans visited a therapist. A majority of them sought professional help for mental disorders like anxiety, depression and PTSD. Many of these disorders have physical symptoms, and can result in an inability to sleep or stomach upset, constant pain, or headaches. Talk therapy can help those suffering from mental illness deal with these symptoms, while also addressing the root cause of the condition.
Although stimulant medication is an effective treatment for a lot of people with ADHD, it can come with side effects, and it isn't able to treat all symptoms in every person. Lifestyle changes, talk therapy and other treatments for mental health can be used to treat ADHD without the use of medication. You or someone you love could start the journey to recovery by using the tool First Session to locate a qualified local therapist.
2. Exercise
Exercise is crucial for managing ADHD. Exercise can improve focus and self-control by boosting the brain's natural dopamine levels. It also helps manage ADHD symptoms by encouraging regularity. Select an exercise that is physically and mentally demanding to get the best results. Yoga and Tai Chi are two examples. They combine the physical benefits of exercise along with meditation benefits for the mind.
You can also practice mindful eating habits by avoiding unhealthy food, sugary snacks and drinks with caffeine. A healthy diet can reduce nutritional deficiencies, which are common among adults suffering from ADHD. It can also help reduce symptoms such as trouble with sleeping and irritability.
Another way to manage ADHD is to take part in therapy, for example cognitive behavioral therapy (CBT). CBT is an intensive, goal-oriented therapy that helps people to change their negative thoughts and behaviors to improve their lives. It can be performed one on one or in groups. It is essential to locate a therapist who has worked with people suffering from ADHD and understands neurodiversity.
A therapist can help individuals overcome issues with relationships and low self-esteem issues that are sometimes associated with adult ADHD. It can also inspire and provide accountability to achieve goals. There are also in-person and online groups that connect adults to other people who have ADHD.
Finally, getting a good night's sleep and establishing a routine can ease many symptoms of adult ADHD. The symptoms can include difficulty getting up, sleeplessness that causes tossing or turning, or having trouble staying awake in classes or at work. The practice of relaxation techniques, like meditation and journaling, can also help.
3. Meditation
Sometimes, ADHD can feel like a superpower, however at other times it can be more like the annoying younger sibling who will not leave you alone. If you're exhausted of being overwhelmed by impulsiveness, forgetfulness, and having difficulty staying focused, it might be time to try something new. Natural remedies, like diet changes, meditation, and different breathing techniques for relaxation, can help you manage ADHD without taking medication.
Meditation that is focused on the present without judgement is called mindfulness meditation. It has a 5,000 year tradition and is found in Hinduism and Buddhism and other Eastern religions. It has also gained a lot of attention in the US for treating mental health issues. In the UCLA study, participants with ADHD who took mindfulness classes twice a week and practiced daily at home showed less difficulty concentrating and reduced distractions.
Researchers believe that meditation can reduce symptoms of ADHD by increasing the activity of brain regions associated with control of emotion and focus. It also boosts dopamine levels, a neurotransmitter that's critical for self-regulation of emotions and attention. Plus, regular meditators don't spend more time in their "default" mode of the impulsive mind.
It is essential to begin by finding a quiet place and a time when you can meditate. To begin, try a quiet room with a soft soundtrack or the outdoors. You can use an "anchor" like a mantra, to keep your body and mind calm and focused. Some people suffering from ADHD may 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 with ADHD discover that diet and lifestyle changes can help alleviate some of their symptoms. Avoiding coffee, exercising, and getting enough rest are all a part of this. A healthy diet plan could include supplements and vitamins that help improve the health of your brain.
In general, it's best to consume 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 meat, beans and nuts) and omega-3 fatty acids (from fish, plant oils, and ALA like flaxseed, black walnuts, or flaxseed).
Certain studies have shown that certain food additives may make some people with ADHD feel hyperactive. One of these additives is artificial color Red 40, and the other is the preservative Sodium Benzoate. Sugar can also make some people hyperactive and limiting sugar might aid in. Some have reported that certain foods or food intolerances cause problems with their ADHD however, there isn't much evidence on this, so an elimination diet must be done under medical supervision.
The symptoms of ADHD can hinder the person's everyday functioning particularly at school and at work. It is essential to adhere to a plan, follow the same routine and maintain an agenda. Adults suffering from ADHD might benefit from using tools like calendars and planners for managing time and tasks. They can break the tasks into smaller steps to avoid feeling overwhelmed. Other methods to increase productivity include relaxation techniques and smartphone apps to remind you of appointments or tasks. Adults may also benefit from joining a support group. This can be an excellent opportunity to learn new productivity strategies and listen to what others have tried to ease their ADHD symptoms.
5. Sleep
For those with ADHD getting a good night's sleep is a major challenge. Insufficient rest can cause stress and make it difficult to concentrate. It can also result in poor performance at work, tension in relationships and financial problems. In addition, it may increase the chance of depression and anxiety. Because of this, an adequate night's sleep is essential to control ADHD symptoms.
A restful night requires a routine to wind down and a set bedtime. This includes shutting off all electronic devices, avoiding coffee late in the afternoon, and establishing a quiet hour prior to the time of bed. Many people with ADHD struggle to fall asleep because they have trouble creating a normal circadian rhythm. Using a happy lamp or getting 20 minutes of exposure to light in the morning can help reset this rhythm and improve sleep quality.
Taking certain herbs and supplements can also aid in sleeping. Melatonin helps people with ADHD sleep, and the herbal supplement pyridoxine that helps improve brain function and reduces stress. Ashwagandha and Rhodiola rosea are two other herbs that can aid. Meditation exercises can help those suffering from ADHD to manage their emotions and learn to be compassionate for themselves.
These strategies can be employed together to treat ADHD without medication. It is essential to talk with your doctor regarding the best treatment options for your particular situation. It's crucial to find an expert doctor who has experience in treating adults with ADHD and is aware of the difficulties that patients with this condition confront.