How to Treat ADHD Without Medication
Adults with ADHD might have trouble staying focused, are restless and forgetful. They might also be suffering from low self-esteem and relationships problems.
Treatment without medication can involve lifestyle changes, such as eating healthy, getting regular exercise and learning relaxation techniques. It may also involve cognitive behavioral therapy, which teaches people how to recognize and overcome negative thought patterns and behaviors.
1. Talk Therapy
Talk therapy (also known as psychotherapy) is a proven non-medicated treatment for ADHD. People with ADHD may benefit from a variety of talk therapy methods such as cognitive behavioral therapy as well as mindfulness and psychoeducation. CBT can assist individuals in learning to recognize and confront harmful self-talk that can lead to distraction, poor planning, impulsivity, and difficulties in managing emotions. CBT can also help develop techniques that improve organizational skills and time management, as well as improve social skills.
Mindfulness is a practice 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 teaches people how to manage problems that are related to ADHD like self-esteem and self-harm. These treatments can be used by those suffering from ADHD because each person experiences different results.
In 2021, over 41.7 million Americans went to therapy. A majority of them sought help from a professional to deal with mental issues such as depression, anxiety and PTSD. A lot of these conditions cause physical symptoms, and may lead to a lack of sleep and stomach upset, as well as chronic headaches, or pain. Talk therapy can assist people suffering from mental illness deal with these symptoms, while also addressing the root cause of the condition.
While stimulant medications are an effective treatment for ADHD in many instances but they can cause side effects and may not improve symptoms in all people. Taking the steps to find alternative methods of treating ADHD like talking therapy, lifestyle changes, and other treatments for mental health, can help patients avoid taking medication and reach their goals. You or someone you love could start the journey to recovery by using the tool First Session to locate an experienced local therapist.
2. Exercise
Exercise is essential for managing ADHD. Exercise can improve focus and self control by increasing the brain's dopamine levels. It also improves the regularity of your life, which can help manage ADHD symptoms. To get the most benefit, choose a type of exercise that is both physically and mentally demanding. Tai chi and Yoga for instance, combine the physical benefits of exercise with the mental benefits of mediation.
Avoiding junk food, sweet snack foods and beverages with caffeine can help you develop more conscious eating habits. A healthy diet can reduce the nutritional deficiencies that are common among adults with ADHD. It can also reduce symptoms such as trouble with sleeping and irritability.
Participating in CBT is another option to manage ADHD. CBT is a therapeutic program that assists individuals in changing negative beliefs and habits to improve their lives. It can be done in groups or one-on-one. It is essential to choose a therapist with experience helping individuals with ADHD and who is knowledgeable about neurodiversity.
A therapist can assist people overcome issues with relationships and low self-esteem sometimes associated with adult ADHD. It can also provide motivation and accountability to achieve goals. There are also in-person and online groups that connect adults with others who suffer from ADHD.
Finally, getting good quality sleep and keeping a routine can help ease many of the symptoms of adult ADHD. Symptoms can include difficulty waking up, a sleep pattern that causes tossing and turning, or having trouble staying awake in class or at work. Meditation and journaling are useful techniques to relax.
3. Meditation
Sometimes, ADHD can feel like a superpower, however at other times it can be more like that annoying younger sibling who will not leave you the f*ck alone. If you're tired of being overwhelmed by impulsiveness and forgetfulness and difficulty staying focused, it may be time to consider trying something new. Natural remedies such as diet modifications or relaxation techniques, as well as meditation can help control ADHD without the need for 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 can be found in Hinduism and Buddhism as well as other Eastern religions. It has also gained a lot of attention in the US for treating mental health issues. A study conducted at UCLA showed that people with ADHD who attended mindfulness classes twice per week and practiced daily meditation at home had less trouble concentrating and reducing distractions.
Researchers believe that meditation could reduce symptoms of ADHD by increasing the activity of the brain regions involved in focus and emotion regulation. It also boosts levels dopamine, which is a neurotransmitter essential for emotional self regulation and attention. Regular meditators spend less time in their "default mode" of impulsive thoughts.
To start, it's important to find a spot and time to sit down. To begin take a look at a room with a soft soundtrack or the outdoors. You can utilize an "anchor" like a mantra, to keep your mind and body at peace and focused. Some people with ADHD also benefit from taking an supplement that combines L-theanine with 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 discovered that lifestyle changes and diet can help ease some of their symptoms. This includes exercise as well as avoiding caffeine and getting enough sleep. Also, a healthy diet plan could include taking supplements and vitamins to improve brain health.
In general, a balanced diet is ideal. It should be low in processed and sugary foods, and high in vegetables and fruits as well as whole grains and protein. It is essential to consume sufficient quantities of zinc. Zinc is found in beans, meat and nuts, in addition to omega-3 fatty acids (found in fish, plant oils and ALA, like flaxseed and black walnuts).
Certain food additives have been found to trigger hyperactivity in certain 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 limiting sugar might help. Some have reported that certain foods or food intolerances aggravate their ADHD, but there isn't much evidence on this, so the elimination diet should be done under medical supervision.
ADHD symptoms can impact the ability of an individual to perform in the workplace as well as at school. It is essential to adhere to a routine, keep the same routine and maintain an agenda. Adults with ADHD might benefit from using tools for organizing like calendars and planners to help manage tasks and time, and breaking larger tasks down into small steps to avoid overwhelming. Other methods to increase productivity include relaxing methods and apps for smartphones to remind you of tasks or appointments. Also, some adults might benefit from an online support group for ADHD. This is a great opportunity to learn new techniques for productivity and hear about what others are doing to ease their ADHD symptoms.
5. Sleep
A restful night is a major challenge for adults with ADHD. A lack of sleep can cause anxiety and make it difficult to focus. It can also cause low performance at work, stress in relationships and financial issues. In addition, it can increase the risk of anxiety and depression. A good night's rest is crucial to reducing ADHD symptoms.
Getting a good night's sleep requires creating a wind-down routine and setting a bedtime. This means turning off your electronic devices and avoiding caffeine later in the day and beginning with a peaceful hour prior to the time of bed. Many people with ADHD have difficulty falling asleep due to difficulty creating a normal circadian rhythm. This rhythm can be reset by using an uplifting light or 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 sleep better, while the herbal supplement pyridoxine helps support brain function and reduce stress levels. first line treatment for adhd in adults and the rosea rhodiola are two other herbs that can aid. Mindfulness exercises can also help those suffering from ADHD to manage their emotions and improve their self-esteem.
These strategies can be employed in conjunction to manage ADHD without the need for medication. It's essential to talk with an expert medical professional regarding treatment options that are best for your unique situation. It is essential to choose a doctor who has experience treating adult ADHD and is aware of the difficulties faced by those with this condition.