How to Treat ADHD Without Medication
Adults suffering from ADHD may struggle to stay focused, are restless, and forgetful. They can also have low self-esteem, issues with relationships and chronic stress.
Treatment without medication could include lifestyle changes, such as eating healthy, getting regular exercise and learning relaxation techniques. It might also involve cognitive behavioral therapy which teaches people to identify and challenge negative patterns of thought and behavior.
1. Talk Therapy
Talk therapy, also known as psychotherapy, is an effective non-medical treatment for ADHD. Patients with ADHD can benefit from a range of methods for therapy which include cognitive behavior therapy (CBT), mindfulness, and psychoeducation. CBT can help individuals learn to identify and challenge unhelpful thoughts that cause distraction, poor planning, and impulsivity. CBT also teaches strategies to improve organizational and time management, as well as enhance social skills.
Meditation and deep breathing exercises are two methods that can help promote mindfulness. Researchers have discovered that mindfulness can help reduce ADHD symptoms, including inattention. Psychoeducation is a type of counseling that teaches people how to manage issues that are associated with ADHD like self-esteem issues or self-harm. These therapies may be combined by people suffering from ADHD, since each person experiences different outcomes.
Over 41.7 million Americans visited a therapist between now and 2021, with many of them visiting a professional to address mental health issues like depression, anxiety, and PTSD. Many of these conditions can lead to physical symptoms, such as headaches, chronic pain or stomach upset. Talk therapy can help people with mental illness cope with these symptoms, while also addressing the root cause of the underlying condition.
While stimulant medications are an effective treatment for many people with ADHD, it can come with side effects, and it isn't able to treat all symptoms in all. Talk therapy, lifestyle changes and other mental health treatments can be used to treat ADHD without medication. Using the tool, First Session, to find a qualified therapist in your area, can assist you or a loved one begin on the path towards recovery.
2. Exercise
Exercise is essential for managing ADHD. Exercise can improve self-control and focus by increasing the brain's 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. Tai chi and Yoga, for example, combine the physical benefits of exercise with the mental benefits of meditation.
You can also develop mindful eating habits by avoiding junk food, sugary snacks and caffeinated drinks. A healthy diet can reduce nutritional deficiencies, which are common among adults suffering from ADHD. online adhd treatment for adults can also reduce symptoms like difficulty sleeping and irritability.
Another method of managing ADHD is to engage in therapy, like cognitive behavioral therapy (CBT). CBT is a highly intensive therapy that is goal-oriented and helps people change their negative thoughts and behaviors to improve their lives. It can be performed in a group or one-on-one. It is important to choose a therapist with experience in treating ADHD and who understands neurodiversity.
A therapist can help individuals overcome issues with relationships and low self-esteem that are often linked to adult ADHD. It can also help provide accountability and motivation to achieve goals. There are also in-person and online groups that connect adults with others who suffer from ADHD.
Also, getting enough sleep and keeping a routine 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 having trouble staying awake during class or at work. Journaling and meditation are also useful techniques to relax.
3. Meditation
At times, ADHD can feel like a superpower, but at other times it can be more like the irritating younger sibling who doesn't leave you alone. If you're exhausted of being overwhelmed by impulsiveness, forgetfulness and difficulty staying focused, it could be time to try something new. Natural remedies such as changes to your diet, relaxation techniques, and meditation can help you manage ADHD without medication.
Mindfulness meditation is a form of meditation that focuses on the present moment without judgement. It has a long history of 5,000 years and is a part of Hinduism, Buddhism, and other Eastern religions and philosophical theories. It's also gained popularity in the US as a treatment for mental health issues. A study conducted at UCLA found that those with ADHD who participated in mindfulness meditation classes twice a week and engaged in daily meditation at home experienced less difficulty concentrating and reducing distractions.
Researchers believe meditation can reduce symptoms of ADHD by increasing activity in the brain regions related to emotion regulation and concentration. It also increases dopamine levels which is a neurotransmitter crucial for emotional self-regulation and focus. In addition, regular meditators don't spend the same amount of time in their "default" mode of the impulsive mind.
To begin, it's essential to find a place and time to sit down. To begin, try a quiet room with soft music or outdoors. You can utilize an "anchor" like a mantra, to keep your body and mind at peace and focused. Some people with ADHD may also 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 suffering from ADHD have found that diet and lifestyle changes can alleviate some of their symptoms. Exercise, avoiding coffee and getting enough sleep are all a part of this. Also, a healthy eating plan can also include taking supplements and vitamins to improve the health of your brain.
In general it's recommended to eat a balanced and healthy diet that is low in processed and sugar-laden foods and is high in vegetables, fruits, 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 plant oils,, and ALA, such as flaxseed, black walnuts, or flaxseed).
Certain food additives have been found to cause hyperactivity in people suffering from ADHD. One of these additives is the artificial color Red 40 and another is the preservative sodium Benzoate. Sugar can also make people hyperactive and cutting down on sugar may aid in. Some have reported that certain foods or intolerances can aggravate their ADHD however there's not much evidence to support this and therefore the elimination diet should be carried out under the supervision of a medical professional.
Symptoms of ADHD can affect the daily functioning of a person, especially at school and work. It is important to set a plan and adhere to it and to maintain the same routine. Adults suffering from ADHD might benefit from using tools for organizing like calendars and planners to help manage tasks and time, and breaking larger tasks down into smaller steps to avoid overwhelming. Other strategies to increase productivity include practicing relaxation techniques, and using a smartphone application to manage reminders for appointments or tasks. Additionally, some adults may benefit from having a support group for ADHD. This is an excellent opportunity to learn new ways to improve productivity and learn about what other people have tried to ease their ADHD symptoms.
5. Sleep
For people with ADHD getting a good night's sleep is a major problem. Insufficient sleep can cause irritability and make it hard to concentrate. It can also lead to poor performance at work, tension in relations and financial problems. It can also increase the risk for anxiety and depression. A good night's rest is crucial to reducing ADHD symptoms.
A good night's sleep is about establishing a sleep routine and setting a bedtime. This includes turning off electronics and avoiding coffee later in the afternoon and setting an unwinding time prior to bedtime. Many people with ADHD have difficulty falling asleep due to difficulty getting into a regular circadian rhythm. Using a happy lamp or getting 20 minutes of exposure to light in the morning can help to reset this rhythm and improve sleep quality.
Taking certain herbs and supplements can also help you sleep. Melatonin is a supplement that can help those with ADHD sleep better, and the herbal supplement pyridoxine assists in enhancing brain function and reduce stress levels. Ashwagandha and Rhodiola rosea are two other herbs that can help. Finally, mindfulness exercises can help those with ADHD manage their emotions and build self-compassion.
These strategies can be utilized in conjunction to manage ADHD without medication. It's important to speak with an expert doctor about the best treatment options for your situation. It's crucial to find a physician who has expertise in treating adult ADHD and is aware of the difficulties faced by those with this condition.