How to Treat ADHD Without Medication
Adults suffering from ADHD may struggle to stay focused, are restless, and forgetful. They may also suffer from low self-esteem and relationship problems.
Treatment without medication may involve lifestyle changes, such as eating healthily, getting regular exercise and learning relaxation techniques. It might also involve 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 highly effective non-medical treatment for ADHD. People with ADHD can benefit from a variety of talk therapy techniques that include cognitive behavioral therapy (CBT) as well as mindfulness and psychoeducation. CBT can help people learn to identify and challenge unhelpful thoughts that lead to distraction, poor planning, and impulsivity. CBT can teach skills to improve time management and organizational skills, and also to improve social skills.
Mindfulness is a method of practice that helps to increase awareness and calm through various techniques like deep breathing exercises and meditation. Research has shown that mindfulness can help reduce symptoms of ADHD, such as inattention. Psychoeducation is a kind of counseling that teaches skills to manage problems that are related to ADHD, such as self-esteem and self-harm. People suffering from ADHD may benefit from a mix of these treatments, since every person experiences different outcomes.
Over 41.7 million Americans saw a therapist in 2021, with many of them seeking professional help to address mental health issues like anxiety, depression and PTSD. Many of these disorders have physical symptoms, and can cause an inability to sleep, stomach upset, chronic headaches, or pain. Talk therapy can help people with mental illness deal with these symptoms while also addressing their underlying issue.
Although stimulant drugs are an effective treatment for ADHD in many instances but they can cause side effects and may not improve symptoms for everyone. Lifestyle changes, talk therapy and other mental health treatments can be used to treat ADHD without medication. Using the tool First Session to locate a qualified therapist in your area, can aid you or your loved one begin on the road to recovery.
2. effects of untreated adhd in adults is essential for managing ADHD. Exercise can improve self-control and concentration by increasing the brain's dopamine levels. It can also aid in managing ADHD symptoms by promoting regularity. Choose an exercise that is both physically and mentally demanding to achieve the best results. For instance, tai-chi and yoga combine the physiological benefits of exercise with the mental benefits of meditation.
Avoiding junk food, sweet snack foods and beverages with caffeine can help you develop a more mindful eating habits. A healthy diet can reduce nutritional deficiencies that are common among adults with ADHD. It can also help reduce symptoms such as difficulty sleeping and irritability.
Another way to manage ADHD is to engage in therapy, like cognitive behavioral therapy (CBT). CBT is a goal-oriented therapeutic regimen that assists people in changing negative attitudes and behaviors to improve their life. It can be performed either one-on-one or in groups. It is essential to choose a therapist with expertise in helping people with ADHD and who is knowledgeable about neurodiversity.
Talking to a therapist may help individuals overcome low self-esteem and relationship difficulties that are sometimes related to adult ADHD. It can also help motivate and provide accountability to achieve goals. Additionally, there are both in-person and online support groups that can connect adults to others who have ADHD.
Also, getting enough sleep and maintaining a regular schedule can ease some of the symptoms of adult ADHD. Some of the symptoms include difficulty getting up in the morning, sleepless sleep that causes tossing and turning, or trouble staying awake during classes 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 annoying younger sibling who will not let you go. It's time to explore something new if you're exhausted of being stricken by inattention and forgetfulness. Natural remedies such as diet changes, relaxation techniques, and meditation can help manage ADHD without taking medication.
Meditation that focuses on the present moment without judgment is known as mindfulness meditation. It has a 5,000-year history and is a part of Hinduism, Buddhism, and other Eastern religions and philosophical theories. It's also gaining popularity in the US as a treatment for mental health issues. In the UCLA study, people who suffer from ADHD who attended mindfulness meditation classes twice a week and practiced daily at home had less difficulty concentrating and fewer distractions.
Researchers believe that meditation can lessen the symptoms of ADHD through a greater activity in brain regions that are related to emotion regulation and concentration. It also boosts levels dopamine, a neurotransmitter that is crucial to emotional self-regulation and attention. Additionally, regular meditators do not spend the same amount of time in their "default" mode of thought-provoking thoughts.
To start, it's important to find a space and time to be in a state of meditation. Consider a quiet space with soft music or the outdoors to begin. You can also use an "anchor" like a mantra, to keep your body and mind at peace and focused. Certain people suffering from ADHD can also benefit from taking supplements that pair 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 found that lifestyle and diet changes can alleviate some of their symptoms. Exercise, avoiding coffee and getting enough sleep are all part of this. A healthy diet plan could include supplements and vitamins that support the brain's health.
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, and protein. It's important to try to get enough zinc (found in meat, beans, and nuts) and omega-3 fatty acids (from fish, plant oils, and ALA like flaxseed or black walnuts).
Certain food additives have been proven to cause hyperactivity in some people suffering from ADHD. One of these additives is the artificial color red 40, while another is sodium benzoate, a preservative. Sugar can also make people hyperactive and restricting sugar could help. Some have reported that certain foods or intolerances can aggravate their ADHD however, there's not much evidence to support this and therefore an elimination diet should be done under medical supervision.
The signs of ADHD can interfere with a person's daily functioning, especially at school and at work. It is crucial to stick to a routine, keep a routine and keep a plan. Adults with ADHD may benefit from using organizational tools like planners and calendars to manage time and tasks, and breaking tasks down into smaller steps to avoid overwhelm. Other strategies that might help improve productivity include practicing relaxation techniques and using a smartphone app to manage reminders for appointments or tasks. Also, some adults might benefit from an online support group for ADHD. This is an excellent opportunity to learn new productivity strategies and hear what other people have tried to alleviate their ADHD symptoms.
5. Sleep
A good night's sleep can be a struggle for people with ADHD. Lack of rest can cause anxiety and make it difficult to concentrate. It can also cause low performance at work, stress in relationships, and financial issues. It can also increase the risk for depression and anxiety. A restful night's sleep is crucial to reducing ADHD symptoms.
To get a good night's rest requires establishing a routine for winding down and establishing a time for bed. This means turning off your electronic devices and avoiding caffeine later in the day, and establishing with a peaceful hour prior to bedtime. Many people with ADHD struggle to fall asleep due to difficulty creating a normal circadian rhythm. Using the happy lamp or gaining 20 minutes of light exposure in the morning can help to reset this rhythm and improve the quality of sleep.
Taking certain herbs and supplements can also help you sleep. Melatonin helps people with ADHD sleep, and the herbal supplement pyridoxine that improves brain function and reduces stress. Other herbs that could help include rhodiola rosea, ashwagandha, and ginkgo biloba. Mindfulness exercises can also help people with ADHD to regulate emotions and learn to be compassionate for themselves.
These strategies can be utilized in conjunction to manage ADHD without the need for medication. It is essential to talk with your doctor regarding the best treatment options for your particular situation. It's crucial to choose a doctor who has experience treating adult ADHD, and who understands the challenges faced by people suffering from this condition.