How to Treat ADHD Without Medication
Adults suffering from ADHD may struggle to stay focused, be restless and forgetful. They can also have low self-esteem, issues with relationships and chronic stress.
Treatment without medication may include lifestyle changes such as exercising regularly, eating a healthy diet and learning relaxation techniques. It might also involve cognitive behavioral therapy that teaches people to recognize and overcome negative thought patterns and behaviors.
1. Talk Therapy
Talk therapy (also called psychotherapy) is an effective nonmedical treatment for ADHD. People with ADHD might benefit from a variety of talk therapy methods such as cognitive behavioral therapy, mindfulness, and psychoeducation. CBT can help people learn to identify and challenge unhelpful thoughts that can lead to disorientation, poor planning and impulsivity. CBT can help you improve time management and organization skills, as well as to improve social skills.
Deep breathing exercises and meditation are two techniques that promote mindfulness. Research shows that mindfulness can reduce symptoms of ADHD, such as inattention. Psychoeducation is a form of counseling that teaches people how to deal with issues related to ADHD such as self-esteem and self-harm. Individuals with ADHD might benefit from a mix of these therapies, as each individual experiences different outcomes.
Over 41.7 million Americans were seen by a therapist in 2021, with many of them seeking professional help to tackle mental health issues such as anxiety, depression, and PTSD. Many of these disorders have physical symptoms, and may result in a lack of sleep or stomach upset, constant pain, or headaches. Talk therapy can help people who suffer from mental illness to manage these symptoms, while also working on their underlying condition.
While stimulant medication is effective for many people with ADHD but it is also associated with side effects, and doesn't cure the symptoms for everyone. Talk therapy, lifestyle changes and other mental health treatments can be utilized to treat ADHD without medication. You or someone you love could start the journey to recovery by using the tool First Session to find a qualified local therapist.
2. Exercise
Exercise is essential for managing ADHD. Exercise helps improve concentration and self-control by increasing the brain's natural dopamine levels. It also helps manage ADHD symptoms by promoting regularity. Select an exercise that is physically and mentally demanding to reap the maximum benefits. For instance, tai-chi and yoga combine the physical benefits of exercise with the mental benefits of meditation.
You can also adopt mindful eating habits by avoiding junk food, sugary snacks and caffeinated drinks. A healthy diet can help to reduce nutritional deficiencies that are common among adults with ADHD. It can also help reduce symptoms like difficulty sleeping and irritability.
Participating in cognitive behavior therapy is another method to deal with ADHD. CBT is a goal-oriented therapeutic program that assists individuals in changing negative thoughts and behaviors to improve their lives. It can be conducted either one-on-one or in groups. It is important to choose a therapist with experience in treating ADHD and who understands neurodiversity.
Talking to a therapist may help individuals overcome feelings of self-doubt and relationship issues that are sometimes related to adult ADHD. It can also provide motivation and accountability to achieve goals. In addition there are in-person and online support groups that can connect adults with other people with ADHD.
Also, getting enough sleep and maintaining a regular schedule can help alleviate many of the symptoms of adult ADHD. Some of the symptoms include difficulty getting up in the morning, restless sleep that causes tossing and turning, or trouble staying awake during class or work. Meditation and journaling can be useful techniques to relax.
3. Meditation
Sometimes, ADHD can feel like a superpower, but at other times, it could be more like that annoying younger sibling who won't leave you alone. If you're exhausted of being overwhelmed by impulsiveness, forgetfulness and having trouble staying focused, it could be the time to explore something different. Natural treatments, including modifications to your diet, meditation and various breathing techniques for relaxation can help you manage ADHD without the need for medication.
Meditation that is focused on the present moment without judgment is known as mindfulness meditation. It has a 5,000-year tradition and is a part of Hinduism, Buddhism, and other Eastern religions and philosophical theories. It is also gaining popularity in the US for treating mental health issues. One study at UCLA showed that people with ADHD who participated in mindfulness meditation classes twice a week and regularly practiced meditation at home experienced less difficulty in concentrating and had less distractions.
Researchers believe meditation can reduce the symptoms of ADHD through increased activity in brain areas that are involved in emotion regulation and concentration. It also increases dopamine levels which is a neurotransmitter essential for self-regulation of emotions and attention. Plus, regular meditators don't spend the same amount of time in their "default" mode of impulsive thinking.
To begin, it's essential to find a spot and time to sit down. To get started you can try a quiet space with soft music or the outdoors. You can utilize an "anchor" for example, such as a mantra to keep your body and mind at peace and focused. Some people with ADHD might benefit from a supplement containing 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 discovered that lifestyle changes and diet can ease some of their symptoms. Avoiding coffee, exercising and getting enough rest are all a part of this. doctors who treat adhd in adults eating plan may include supplements and vitamins that support the health of your brain.
In general it's recommended to eat a balanced diet that is low in processed and sugar-laden foods and high in vegetables, fruits whole grains, as well as protein. It's important to consume adequate quantities of zinc, which is found in beans, meat and nuts, as well as omega-3 fatty acids (found in fish, plant oils and ALA, including flaxseed and black walnuts).
Certain studies show that certain food additives can cause people with ADHD feel hyperactive. One of these additives is the artificial color Red 40, and another is the preservative sodium benzoate. Additionally, doctors who treat adhd in adults can make some people feel hyperactive, and restricting it may aid in. Some have reported that certain foods or food intolerances aggravate their ADHD however, there's not much evidence to support this, so the elimination diet should be conducted under medical supervision.
Symptoms of ADHD can hinder the daily functioning of a person, especially at work and school. It is important to stick to a plan, follow an established routine and adhere to a plan. Adults with 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 that might help improve productivity include practicing relaxation techniques, and using a smartphone app to manage reminders for tasks or appointments. Some adults may benefit from joining a support group. This is an excellent way to gain new strategies for productivity and to learn about what other people have tried to help alleviate their ADHD symptoms.
5. Sleep
A good night's sleep can be a struggle for adults with ADHD. Insufficient rest can cause anxiety and make it difficult to focus. It can also result in poor performance at work, tension in relationships and financial issues. In addition, it can increase the risk of anxiety and depression. A good night's rest is therefore essential to managing ADHD symptoms.
Getting a good night's sleep requires establishing a routine for winding down and setting a bedtime. This includes turning off electronics and avoiding coffee later in the afternoon and setting an early and quiet time prior to bedtime. Many people with ADHD struggle to fall asleep since they don't have an appropriate circadian rhythm. Using an uplifting lamp or 20 minutes of exposure to light in the morning can help set this cycle and improve the quality of sleep.
In addition taking certain herbs and supplements can help you sleep better. Melatonin helps people with ADHD sleep, and Pyridoxine is a herb that improves brain function and reduces stress. Ashwagandha and Rhodiola rosea are two other herbs that can help. Additionally, mindfulness exercises can help those with ADHD manage their emotions and build self-compassion.
These strategies can be used in combination to manage ADHD without taking medication. It's important to speak with a doctor about the best treatment options for your situation. It is essential to choose a doctor who has expertise in treating adult ADHD, and who understands the difficulties faced by those with this condition.