How to Treat ADHD Without Medication
Adults with ADHD are prone to struggle to stay focus, feel tired and forgetful. They might also be suffering from low self-esteem and relationships problems.
Treatment without medication may include lifestyle changes, such as eating healthily exercising regularly, and learning relaxation techniques. It could also include cognitive behavioral therapy that teaches people to recognize and confront negative patterns of thought and behavior.
1. Talk Therapy
Talk therapy, also known as psychotherapy, is a successful non-medical treatment for ADHD. People with ADHD could benefit from a variety of talk therapy techniques including cognitive behavioral therapy, mindfulness, and psychoeducation. CBT can help people learn to identify and overcome harmful thoughts that can lead to disorientation, poor planning and impulsivity. CBT can help improve time management and organizational skills, and also a boost social abilities.
Mindfulness is a practice that encourages awareness and calmness by using various methods such as deep breathing exercises and meditation. Research shows that mindfulness can help reduce symptoms of ADHD such as inattention. Psychoeducation is a type of counseling that teaches skills to manage problems that are related to ADHD such as self-esteem and self-harm. People suffering from ADHD might benefit from a mix of these therapies, because each individual experiences different outcomes.
In 2021, nearly 41.7 million Americans went to a therapist. A majority of them sought professional help to address mental issues like anxiety, depression and PTSD. adhd symptoms in adults treatment of these conditions cause physical symptoms and can cause an inability to sleep and stomach upset, as well as chronic headaches, or pain. Talk therapy can assist those who suffer from mental illness to manage these symptoms while also addressing the root cause of their illness.
While stimulant medications are an effective treatment for ADHD in a variety of cases, they can have side effects and may not help symptoms in all people. Talk therapy, lifestyle changes and other mental health treatments can be used to treat ADHD without the use of medication. You or a loved-one can get started on the road to recovery by using the tool First Session to locate an experienced local therapist.
2. Exercise
If you have ADHD exercising is an essential part of managing the condition. Exercise improves focus and self control by increasing the brain's dopamine levels. It also helps manage ADHD symptoms by promoting regularity. Choose an exercise that is physically and mentally demanding to achieve the best results. Yoga and Tai Chi for instance, combine the physical benefits of exercise with mental benefits of meditation.
Avoiding junk food, sugary snack foods and drinks with caffeine can help you develop mindful eating habits. A healthy diet can help reduce nutritional deficiencies that are common among people with ADHD. It can also ease symptoms like trouble sleeping and irritability.
Participating in cognitive behavior therapy is another way to manage ADHD. CBT is a goal-oriented therapeutic regimen that assists people in changing negative beliefs and habits to improve their lives. It can be done in a group or one-on-one. It is crucial to find a therapist who has experience helping individuals with ADHD and is aware of neurodiversity.
A therapist can help people overcome relationship problems and low self-esteem sometimes associated with adult ADHD. It can also help provide accountability and motivation to achieve goals. Additionally, there are in-person and online support groups that can connect adults with others with ADHD.
Finally, getting good quality sleep and maintaining a regular schedule can help alleviate some 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 classes or at work. Meditation and journaling are beneficial techniques for relaxation.
3. Meditation
ADHD can at times feel like an ability that is superpower-like. At other times it's like an annoying younger brother who won't let you go. If you're exhausted of being overwhelmed by impulsiveness and forgetfulness and difficulty staying focused, it could be time to try something different. Natural remedies, like diet changes, meditation, and different breathing techniques for relaxation can help you manage ADHD without the need for medication.
Meditation that focuses on the present moment without judgment is called mindfulness meditation. It has a 5,000-year tradition and is found in Hinduism and Buddhism and other Eastern religions. It's also becoming popular in the US as a treatment for mental health issues. In a UCLA study, people who suffer from ADHD who attended mindfulness meditation classes twice per week and regularly practiced at home showed less difficulty concentrating and fewer distractions.
Researchers believe that meditation may reduce symptoms of ADHD by enhancing the activity in brain regions that are associated with control of emotion and focus. It also boosts levels of dopamine which is a neurotransmitter essential for self-regulation of emotions and attention. Additionally, regular meditators do not spend the same amount of time in their "default" mode of impulsive thinking.
It is essential to begin by finding a quiet spot and a time when you can meditate. Consider a quiet space or a soft sound, or even the outdoors to start. You can also make use of an "anchor" to keep your body and mind at peace and focused, such as the repetition of a mantra or a physical movement. Some people with ADHD can also benefit from taking an supplement that combines 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 who suffer from ADHD discover that changes in their diet and lifestyle can help alleviate some of their symptoms. This includes exercise in avoiding caffeine, as well as getting enough sleep. Also, a healthy eating plan can include taking vitamins and supplements to support the health of your brain.
In general it's recommended to eat a balanced diet that is low in sugar and processed foods, and rich in fruits, vegetables, whole grains, and protein. It's important to consume adequate amounts of zinc, which is found in meat, beans and nuts, in addition to omega-3 fatty acids (found in fish as well as plant oils and ALA, like flaxseed and black walnuts).
Certain studies show that certain food additives can make people suffering from ADHD feel hyperactive. One of these additives is artificial color Red 40 and another is the preservative sodium benzoate. Sugar can also make people hyperactive, and limiting sugar might help. Some people have discovered that certain foods or food intolerances cause problems with their ADHD, but there's not much evidence to support this, so the elimination diet should be carried out under the supervision of a medical professional.
ADHD symptoms can impact the ability of an individual to perform in the workplace and at school. It's important to have a schedule and stick to it and to stick to the same routine. Adults suffering from ADHD may benefit from using tools for organizing like planners and calendars to manage tasks and time, and breaking larger tasks down into smaller steps to avoid overwhelm. Other methods to increase productivity include relaxing techniques and smartphone apps to remind you of appointments or tasks. Also, some adults might benefit from having a support group for ADHD. This is a great opportunity to learn new techniques for productivity and learn about what others are doing to ease their ADHD symptoms.
5. Sleep
A good night's sleep can be a struggle for those who suffer from ADHD. Insufficient rest can cause irritability and make it difficult to focus. It can also lead to poor work performance, strained relations and financial problems. It can also increase the risk for anxiety and depression. This is why a good night's rest is essential for managing ADHD symptoms.
A good night's rest requires a routine to get to sleep and a fixed bedtime. This means turning off your electronic devices and avoiding coffee in the afternoon and setting a quiet hour prior to bedtime. Many people suffering from ADHD struggle to fall asleep since they aren't able to establish the normal circadian cycle. This rhythm can be reset using an uplifting light or 20 minutes exposure to light in the morning.
In addition taking certain supplements and herbs can help you sleep better. Melatonin can help people with ADHD sleep better, and the herbal supplement pyridoxine helps support brain function and reduce stress levels. Rhodiola rosea and ashwagandha are also herbs that can aid. Mindfulness exercises can also help people with ADHD to regulate emotions and improve their self-esteem.
These strategies can be employed together to treat ADHD without the need for medication. It is important to talk to a doctor about 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 sufferers confront.