How to Treat ADHD Without Medication
Adults with ADHD may have difficulty staying focused, be restless and forgetful. They may also experience low self-esteem, issues with relationships and chronic stress.
Treatment without medication could include lifestyle changes like eating a healthy diet exercising regularly, and learning relaxation techniques. It could also include cognitive behavioral therapy, which teaches people how to recognize and overcome negative patterns of thought and behavior.
1. Talk Therapy
Talk therapy, also referred to as psychotherapy, is an effective non-medical treatment for ADHD. People suffering from ADHD may benefit from a variety of talk therapy methods such as cognitive behavioral therapy mindfulness, psychoeducation, and mindfulness. CBT can teach individuals how to identify and challenge unhelpful thoughts that lead to distraction, poor planning, and impulsivity. CBT can also teach skills that improve organizational and time management, as well as enhance social skills.
Mindfulness is a technique that encourages awareness and calmness by using various methods, such as deep breathing exercises and meditation. Researchers have found that mindfulness can help reduce ADHD symptoms, such as inattention. Psychoeducation is a form of counseling that helps people learn how to manage issues associated with ADHD like low self-esteem or self-harm. These treatments can be used by people with ADHD because each person experiences different results.
In 2021, over 41.7 million Americans visited therapy. Many sought professional help for mental issues such as 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 those suffering from mental illness deal with these symptoms, while addressing the root cause of the condition.
While stimulant medications are effective for many people suffering from ADHD but it is also associated with a variety of side effects and does not improve all symptoms in all. Talk therapy, lifestyle changes and other mental health treatments can be used to treat ADHD without the use of medication. Using the tool, First Session, to locate a qualified therapist in your area can help you or a loved one get started on the path to recovery.
2. Exercise
If you suffer from ADHD, exercise is an essential part of managing the condition. Exercise improves concentration and self-control by increasing the brain's natural dopamine levels. It also helps manage ADHD symptoms by encouraging regularity. To achieve the best results pick an exercise that is both physically and mentally demanding. Yoga and Tai Chi for instance, combine the physical benefits of exercise with mental benefits of meditation.
Avoiding junk food, sweet snacks and drinks with caffeine can help you develop more conscious eating habits. Eating a healthy diet can reduce nutritional deficiencies, which are common among people with ADHD. It can also reduce symptoms like insomnia and irritability.
Another method of managing ADHD is to take part in therapy, like cognitive behavioral therapy (CBT). CBT is a therapeutic regimen that assists people in changing negative beliefs and habits to improve their lives. It can be performed in a group or one-on-one. It is essential to choose a therapist with experience helping individuals with ADHD and understands neurodiversity.
A therapist can help individuals overcome relationship problems and low self-esteem that are often associated with adult ADHD. It can also provide motivation and accountability to achieve goals. There are also online and in-person groups that connect adults with others who suffer from ADHD.
Finally, getting good quality sleep and keeping a routine can ease some of the symptoms of adult ADHD. Some of the symptoms include difficulty getting up, sleeplessness that causes tossing and turning, or having trouble staying awake during classes or at work. Meditation and journaling can be useful techniques to relax.
3. Meditation
ADHD can be a bit like an ability that is superpower-like. Other times it's like having a troublesome younger brother who will not let you go. It's time to try something different if you are exhausted of being stricken by the impulsiveness and forgetfulness. Natural remedies such as changes to your diet as well as relaxation techniques and meditation can help control ADHD without medication.
Mindfulness meditation is a method of practice that involves focusing on the present moment, without judgement. It has a 5,000-year history and is a part of Hinduism, Buddhism, and other Eastern religions and philosophies. It's also gained popularity in the US as a treatment for mental health issues. A study conducted at UCLA revealed that people suffering from ADHD who participated in mindfulness classes twice per week and regularly practiced meditation at home had less trouble concentrating and reducing distractions.
Researchers believe that meditation could reduce symptoms of ADHD by enhancing the activity in brain regions that are associated with focus and emotion regulation. It also boosts dopamine levels which is a neurotransmitter crucial for emotional self-regulation and attention. Regular meditators spend less time in their "default mode" of impulsive thoughts.
To begin, it's essential to find a place and time to be in a state of meditation. To begin you can try a quiet space with a soft soundtrack or the outdoors. You can also employ an "anchor" to keep your mind and body calm and focused, like an admonition or repetitive physical activity. Certain people suffering from ADHD may also benefit from 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 suffering from ADHD find that diet and lifestyle changes can help ease some of their symptoms. Avoiding coffee, exercising and getting enough rest are all part of this. A healthy diet plan could include supplements and vitamins to support brain health.
In general an equilibristic diet is the best. It should be low in processed and sugary foods, and a high proportion of vegetables and fruits, whole grains and protein. It is essential to consume sufficient quantities of zinc. Zinc is found in meat, beans and nuts, as well as omega-3 fatty acids (found in fish, plant oils and ALA, like flaxseed and black walnuts).
Certain food additives have been found to cause hyperactivity in some people with ADHD. One of them is the artificial color red 40, while another is sodium benzoate, a preservative. Additionally, sugar may cause some people to feel hyperactive, and limiting it can aid in. There is evidence to suggest that certain foods and intolerances can aggravate ADHD. However, there is not enough evidence to back this. Therefore an elimination diet with medical supervision should be undertaken.
ADHD symptoms can hinder the ability of a person to function in the workplace as well as at school. It is essential to establish a plan and adhere to it and to stick to an organized routine. adhd treatment for young adults with ADHD could benefit from using tools for organizing like calendars and planners to help manage time and tasks, and breaking larger tasks down into small steps to avoid overwhelming. Other strategies that might help increase productivity include practicing relaxation techniques, and using a smartphone app to manage reminders for tasks or appointments. Also, some adults might benefit from having a support group for ADHD. It can be a great way to learn new ways to improve productivity and learn about what other people have tried to help alleviate their ADHD symptoms.
5. Sleep
For adults with ADHD, a good night's sleep is a huge problem. Insufficient sleep can lead to irritability, and make it hard to concentrate. It can also result in poor performance at work, tension in relationships, and financial difficulties. It can also increase the risk for anxiety and depression. Because of this, getting a good night's sleep is crucial to manage ADHD symptoms.
A good night's rest requires a plan to end the day and a predetermined bedtime. This means turning off your electronic devices and avoiding coffee later in the afternoon, and setting an unwinding time prior to the time of bed. Many people with ADHD have difficulty falling asleep because they have trouble establishing a normal 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.
Taking certain herbs and supplements can also help you sleep. Melatonin helps people with ADHD sleep, while the herbal supplement pyridoxine that improves brain function and reduces stress. The ashwagandha and the rosea rhodiola are also herbs that can help. Additionally, mindfulness exercises can help people with ADHD control their emotions and develop self-compassion.
A person can use any combination of these strategies to manage ADHD without medication. However, it's important to talk with an expert in medical treatment about the options that are best for your unique situation. It's especially important to find an expert doctor who has experience with treating adult ADHD and who understands the challenges that patients with this condition confront.