How to Treat ADHD Without Medication
Adults suffering from ADHD may struggle to stay focused, feel irritable and in a state of forgetfulness. They may also experience low self-esteem and relationships problems.
Treatment without medication can include lifestyle changes, such as eating healthily exercising regularly, and learning relaxation techniques. It may also involve cognitive behavioral therapy that teaches people how to identify negative thought patterns and behaviors and then challenge them.
1. Talk Therapy
Talk therapy, also known as psychotherapy, is a successful non-medicated treatment for ADHD. Patients with ADHD can benefit from a variety of techniques for talking therapy that include cognitive behavioral therapy (CBT), mindfulness, and psychoeducation. CBT can help individuals learn to recognize and confront harmful thoughts that lead to distraction, poor planning and impulsivity. CBT can also help develop strategies to improve organizational and time management, and enhance social skills.
Mindfulness is a method of practice that helps to increase awareness and calm by using various methods like deep breathing exercises and meditation. Researchers have found that mindfulness can reduce ADHD symptoms, including inattention. Psychoeducation is a kind of counseling that teaches people how to manage issues that are associated with ADHD such as low self-esteem or self-harm. Individuals with ADHD might benefit from a combination of these therapies, because each individual 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 deal with mental health issues such as anxiety, depression and PTSD. A lot of these conditions cause physical symptoms and can result in a lack of sleep and stomach upset, as well as chronic headaches, or pain. Talk therapy can assist those who suffer from mental illness to manage these symptoms, while also working on their underlying issue.
Although stimulant medication is an effective treatment for a lot of people suffering from ADHD, it can come with a variety of side effects and it isn't able to treat the symptoms of every person. Making the effort to discover alternative methods of treating ADHD including talk therapy and lifestyle changes, along with other mental health treatments can help people avoid taking medication and reach their goals. Utilizing online adhd treatment for adults to locate a therapist who is qualified in your area can aid you or your loved one get started on the path to recovery.
2. Exercise
If you suffer from ADHD exercise is a crucial part of managing the condition. Exercise can improve focus and self-control by boosting the brain's natural dopamine levels. It also helps manage ADHD symptoms by encouraging regularity. Choose an exercise that is both physically and mentally demanding to get the best results. Tai chi and Yoga, for example, combine the physical benefits of exercise with mental benefits of meditation.
Avoiding junk food, sweet snack foods and drinks with caffeine can help you develop 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 method of managing ADHD is to engage in therapy, like cognitive behavioral therapy (CBT). CBT is a rigorous, goal-oriented therapy that helps people change their negative thoughts and behaviors to improve their lives. It can be conducted one on one or in groups. It is important to choose a therapist with experience helping individuals with ADHD and is aware of neurodiversity.
Therapy sessions with a therapist can help individuals overcome low self-esteem and relationship difficulties that can be attributed to adult ADHD. It can also provide accountability and motivation to achieve goals. There are also in-person and online groups that connect adults with others who suffer from ADHD.
Finally getting a good night's sleep and establishing a routine can ease many of the symptoms of adult ADHD. Some of the symptoms include difficulty getting up, restless sleeping that causes tossing or turning, or having trouble staying awake in classes or at work. Meditation and journaling can be beneficial techniques for relaxation.
3. Meditation
ADHD can sometimes feel like it's a superpower. At other times it's more like having a troublesome younger brother who refuses to let you go. If you're tired of being overwhelmed by impulsiveness, forgetfulness and difficulty staying focused, it might be time to consider trying something different. Natural remedies such as diet modifications, relaxation techniques, and meditation can help you manage ADHD without taking medication.
Meditation that focuses on the present without judgement is known as mindfulness meditation. It has a 5,000-year tradition and is practiced in Hinduism, Buddhism, and other Eastern religions and philosophical systems. It has also gained a lot of attention in the US to treat mental health issues. In a UCLA study, participants who suffer from ADHD who took mindfulness classes twice weekly and regularly practiced at home reported less difficulty concentrating and reduced distractions.
Researchers believe that meditation could reduce symptoms of ADHD by increasing the activity in brain regions that are associated with focus and emotion regulation. It also increases levels of dopamine, a neurotransmitter critical for emotional self regulation and attention. Regular meditators are less in their "default mode" of impulsive thinking.
To start, it's important to find a space and time to be in a state of meditation. For a start, try a quiet room with soft music or the outdoors. You can also employ an "anchor" to keep your mind and body at peace and focused, such as an admonition or repetitive physical activity. Certain people suffering from ADHD may also benefit from a supplement that pairs 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 changes and diet can alleviate some of their symptoms. This includes exercise as well as avoiding caffeine and getting enough sleep. Also, a healthy diet plan could include supplementing with vitamins and other supplements to improve the health of your brain.
In general it is recommended to eat a balanced and healthy diet that is low in processed and sugar-laden foods, and rich in fruits, vegetables whole grains, as well as protein. It is important to consume enough zinc (found in meat, beans and nuts) and omega-3 fatty acids (from fish or plant oils) and ALA such as flaxseed, black walnuts, or flaxseed).
Some studies show that certain food additives may make some people with ADHD feel hyperactive. One of these additives is artificial color Red 40 and another is the preservative Sodium Benzoate. Sugar can also make some people hyperactive and limiting sugar might help. Some people have discovered that certain foods or intolerances can aggravate their ADHD however, there isn't much evidence on this and therefore an elimination diet should be done under medical supervision.
Symptoms of ADHD can affect a person's daily functioning, especially at work and school. It is essential to adhere to a schedule, maintain a routine and keep an agenda. Adults suffering from ADHD might benefit from using tools such as calendars and planners for managing time and tasks. They can break big tasks into smaller ones to avoid feeling overwhelmed. Other strategies to improve productivity include practicing relaxation techniques, and using apps on smartphones to manage reminders for tasks or appointments. Adults may benefit from joining a support group. This is an excellent opportunity to learn new strategies for productivity and to hear 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 issue. Sleep deprivation can cause irritability and make it hard to concentrate. It can also lead to poor performance at work, tension in relationships and financial issues. It can also increase the risk of anxiety and depression. This is why a good night's rest is crucial to manage ADHD symptoms.
To get a good night's rest requires creating a wind-down routine and setting a bedtime. This includes turning off electronics and avoiding coffee in the afternoon, and setting a quiet hour prior to bedtime. Many people suffering from ADHD struggle to fall asleep because they aren't able to establish a normal circadian cycle. This rhythm can be reset using an uplifting light or 20 minutes exposure to light in the morning.
Additionally, taking certain supplements and herbs can aid in sleep. Melatonin can help people suffering from ADHD to sleep better, while a herbal supplement called Pyridoxine can help support brain function and reduce stress levels. Rhodiola rosea and ashwagandha 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 control ADHD without medication. It's important to speak with a doctor about the best treatments for your situation. It is essential to find a physician who has experience treating adults with ADHD and understands the difficulties faced by those with this condition.