How to Treat ADHD Without Medication
Adults suffering from ADHD are prone to struggle to remain focused, feel irritable and be forgetful. They may also experience low self-esteem and relationship problems.
Treatment without medication may include lifestyle changes like eating healthily, exercising regularly and learning relaxation techniques. It may also involve cognitive behavioral therapy that teaches people to identify and challenge negative patterns of thought and behavior.
1. Talk Therapy
Talk therapy (also called psychotherapy) is an effective nonmedical treatment for ADHD. People with ADHD can benefit from a variety of talk therapy techniques, including cognitive behavioral therapy (CBT) mindfulness, and psychoeducation. CBT can help people learn to recognize and confront harmful thoughts that can lead to disorientation, poor planning and impulsivity. CBT can help you improve time management and organizational skills, as well a boost social abilities.
Deep breathing exercises and meditation are two ways to increase mindfulness. Studies have shown that mindfulness can help decrease symptoms of ADHD like inattention. Psychoeducation is a type of counseling that teaches people how to deal with issues associated with ADHD like self-esteem and self-harm. These treatments can be used by people with ADHD as each experiences different outcomes.
Over 41.7 million Americans visited a therapist between now and 2021, with a large portion of them seeking professional help to address mental health issues like depression, anxiety, and PTSD. Many of these disorders have physical symptoms, and can result in a lack of sleep or stomach upset, constant headaches, or pain. Talk therapy can assist people with mental illness cope with these symptoms, while working on the root of the underlying condition.
While stimulant medication is an effective treatment for a lot of people with ADHD, it can come with side effects, and does not improve the symptoms for everyone. Taking the steps to find alternatives to treating ADHD like counseling or lifestyle changes, as well as other treatments for mental health, can help patients avoid taking medication and achieve their goals. You or someone you love can begin the journey to recovery by using the tool First Session to find an experienced local therapist.
2. Exercise
Exercise is vital to manage ADHD. Exercise helps improve concentration and self-control by increasing the brain's natural dopamine levels. It can also help manage ADHD symptoms by promoting regularity. To get the most benefit, choose a type of exercise that is both mentally and physically demanding. For instance, tai-chi and yoga 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 lessen nutritional deficiencies that are common in adults suffering from ADHD. It can also help reduce symptoms like insomnia and irritability.
Participating in cognitive behavioral therapy is another option to manage ADHD. CBT is a therapeutic regimen that assists people in changing negative thoughts and behaviors to improve their lives. It can be conducted one-on-one or in groups. It is important to choose the right therapist who has experience treating ADHD and who is knowledgeable about neurodiversity.
A therapist can assist people overcome relationship problems and low self-esteem issues that are sometimes associated with adult ADHD. It can also inspire and make it easier to meet goals. There are also in-person and online groups that connect adults with others who suffer from ADHD.
Finally, getting a good night's rest and maintaining a routine can help alleviate the symptoms of adult ADHD. Some of the symptoms include difficulty getting up, restless sleeping that causes tossing and turning, or having trouble staying awake in class or at work. Meditation and journaling are helpful relaxation techniques.
3.
ADHD can at times feel like a superpower. Sometimes it's more like having a troublesome younger brother who refuses to let you go. It's time to explore something new if you're exhausted of being overwhelmed by impulsiveness and forgetfulness. Natural remedies such as changes to your diet or relaxation techniques, as well as meditation can help manage ADHD without medication.
Meditation that focuses on the present without judgement is called mindfulness meditation. It has a long history of 5,000 years and is found in Hinduism, Buddhism, and other Eastern religions and philosophical systems. It's also gained popularity in the US as treatment for mental health issues. In the UCLA study, participants suffering from ADHD who took mindfulness classes twice per week and regularly practiced at home had less difficulty concentrating and reduced distractions.
Research suggests that meditation can help reduce the symptoms of ADHD through increased activity in brain regions that are related to emotional regulation and focus. It also increases levels of dopamine, a neurotransmitter critical to emotional self-regulation and attention. Regular meditators are less in their "default mode" of impulsive thinking.
It's crucial to find a place and time to meditate. To begin you can try a quiet space with soft music or the outdoors. You can also use an "anchor" to keep your body and mind at peace and focused, such as the repetition of a mantra or a physical activity. Certain people suffering from 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 find that diet and lifestyle changes can help ease some of their symptoms. The exercise, avoiding coffee, and getting enough rest are all part of this. A healthy diet plan could also include supplements and vitamins that support brain health.
In general an equilibristic diet is best. It should be low in processed and sugary foods, and a high proportion of fruits and vegetables as well as whole grains and protein. It's important to try to get enough zinc (found in beans, meat, and nuts) and omega-3 fatty acids (from fish, plant oils, and ALA, such as flaxseed or black walnuts).
Certain food additives have been found to cause hyperactivity in some people suffering from ADHD. One of them is the artificial color red 40, while another is sodium benzoate, a preservative. Sugar can also make people hyperactive, and limiting sugar might aid in. There is evidence that certain foods and food intolerances can cause ADHD. However, there is not much to back this. Therefore an elimination diet under medical supervision is recommended.
ADHD symptoms can hinder the ability of a person to function in the workplace and at school. It is essential to adhere to a routine, keep a routine and keep an agenda. first line treatment for adhd in adults with ADHD could benefit from using organizational tools like planners and calendars to 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 app to manage reminders for tasks or appointments. Some adults may also benefit from joining a support club. This is an excellent opportunity to learn new ways to improve productivity and listen to what others have tried to alleviate their ADHD symptoms.
5. Sleep
For people with ADHD, a good night's sleep is a huge challenge. Lack of rest can cause stress and make it difficult to concentrate. It can also result in poor work performance, strained relationships and financial issues. In addition, it can increase the chance of depression and anxiety. A good night's sleep is therefore essential to managing ADHD symptoms.
A good night's sleep requires establishing a routine for winding down and establishing a time for bed. This includes turning off electronics and avoiding coffee later in the afternoon, and setting a quiet hour prior to bedtime. Many people with ADHD struggle to fall asleep because they can't establish a normal circadian cycle. This rhythm can be reset using a happy light or getting 20 minutes of exposure to light in the morning.
Additionally, taking certain supplements and herbs can aid in sleeping. Melatonin can help people with ADHD to sleep better, while the herbal supplement Pyridoxine can help support brain function and reduce stress levels. first line treatment for adhd in adults that can aid include rhodiola rosea, ashwagandha, and Ginkgo biloba. In addition mindfulness exercises can help those with ADHD control their emotions and develop self-compassion.
A person can utilize any combination of these strategies to control ADHD without medication. It's important to speak with a doctor about the best treatments for your situation. It's especially important to find a doctor who is experienced in treating adults with ADHD and is aware of the difficulties that people with this condition face.