How to Treat ADHD Without Medication
Adults suffering from ADHD can struggle to stay focused, feel restless and be in a state of forgetfulness. They may also suffer from low self-esteem and relationship problems.
Treatment without medication could include lifestyle changes, such as eating healthily, getting regular exercise and learning relaxation techniques. It may also involve cognitive behavioral therapy which teaches people to identify and challenge negative patterns of thought and behavior.
1. Talk Therapy
Talk therapy (also called psychotherapy) is a highly effective non-medical treatment for ADHD. Patients with ADHD can benefit from a range of techniques for talking therapy that include cognitive behavioral therapy (CBT) as well as mindfulness and psychoeducation. CBT can teach individuals how to identify and overcome harmful thoughts that lead to distraction, poor planning and impulsivity. CBT can also teach strategies to improve organizational and time management, and bolster social abilities.
Mindfulness is a method of practice that encourages awareness and calmness through various techniques like deep breathing exercises and meditation. Research shows that mindfulness can help reduce symptoms of ADHD such as inattention. Psychoeducation is a type of counseling that teaches people how to manage issues that are related to ADHD such as self-esteem and self-harm. These treatments can be used by people with ADHD, since each person experiences different outcomes.
In 2021, nearly 41.7 million Americans visited therapy. Many sought professional help for mental issues like anxiety, depression and PTSD. Many of these conditions have physical symptoms, and can result in insomnia or stomach upset, constant headaches or pain. Talk therapy can help people suffering from mental illness manage these symptoms, while also working on the root cause of their illness.
Although stimulant medication is effective for many people suffering from ADHD but it is also associated with negative side effects, and it isn't able to treat all symptoms in all. Lifestyle changes, talk therapy and other mental health treatments can be used to treat ADHD without the use of medication. You or a loved-one can begin the journey to recovery by using the tool First Session to locate an experienced local therapist.
2. Get Source
If you have ADHD, exercise is an essential part of managing the condition. Exercise can improve concentration and self-control by increasing the dopamine levels in the brain's natural. It also promotes regularity, which can help manage ADHD symptoms. Select an exercise that is physically and mentally demanding to reap the maximum benefits. For example, tai chi and yoga combine the physical benefits of exercise and the mental benefits of meditation.
You can also develop mindful eating habits by avoiding junk foods, sugary snacks, and drinks with caffeine. A healthy diet can lessen the nutritional deficiencies that are common in adults suffering from ADHD. It can also ease symptoms like trouble sleeping and irritability.
Another way to manage ADHD is to participate in therapy, for example cognitive behavioral therapy (CBT). CBT is a highly intensive therapy with a goal-oriented focus that helps people to change their negative thoughts and behavior to improve their lives. It can be done in a group or one-on-one. It is important to choose the right therapist who has experience treating ADHD and who is aware of neurodiversity.
A therapist can help people overcome relationship problems and low self-esteem that are often linked to adult ADHD. It can also motivate and help achieve goals. There are also in-person and online groups that connect adults to other people with ADHD.
Finally getting a good night's rest and establishing a routine can ease many of the symptoms of adult ADHD. The symptoms include difficulty waking up in the morning, sleepless sleeping that causes tossing and turning, or having trouble staying awake during classes or at work. Meditation and journaling are helpful relaxation techniques.
3. Meditation
At times, ADHD can feel like a superpower, however at other times it can be more like the annoying younger sibling who will not leave you the f*ck alone. If you're exhausted of being overwhelmed by impulsiveness, forgetfulness, and having difficulty staying focused, it may be time to consider trying something different. Natural remedies, such as diet changes, meditation, and different breathing techniques for relaxation can aid in managing ADHD without medication.
Mindfulness meditation is a method of practice that focuses on the present moment, without judgement. It has a long tradition and is found in Hinduism and Buddhism and other Eastern religions. It's also gained popularity in the US as an option for treating mental health issues. In the UCLA study, participants suffering from ADHD who attended mindfulness meditation classes twice per week and regularly practiced at home had less difficulty concentrating and fewer distractions.
Researchers believe that meditation may reduce symptoms of ADHD by enhancing the activity in brain regions that are associated with focus and emotion regulation. It also boosts dopamine levels, a neurotransmitter that's critical for emotional self-regulation and focus. Regular meditators are less in their "default mode" of impulsive thought.
It is essential to begin by finding a quiet place and a time to meditate. Try a quiet place or a soft sound, or outside to begin. You can also use an "anchor" to keep your mind and body at peace and focused, such as the repetition of a mantra or a physical exercise. Some people with ADHD can 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 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 that help improve the health of your brain.
In general, it's best to eat a balanced and healthy diet that is low in processed and sugar-laden foods, and rich in fruits, vegetables whole grains, and protein. It's essential to get enough zinc (found in meat, beans, and nuts) and omega-3 fatty acids (from fish or plant oils) and ALA such as flaxseed or black walnuts).
Certain studies have shown that certain food additives may make people suffering from ADHD feel hyperactive. One of these additives is the artificial color Red 40, and the other is the preservative sodium benzoate. In addition, sugar can cause some people to feel hyperactive, and restricting it may aid in. Some people have found that certain foods or food intolerances cause problems with their ADHD however there isn't a lot of evidence to support this and therefore an elimination diet should be carried out under the supervision of a medical professional.
The symptoms of ADHD can hinder the person's everyday functioning, especially at school and work. It is important to set a plan and adhere to it and to keep the same routine. Adults suffering from ADHD could benefit from using tools for organizing like calendars and planners to help manage tasks and time, and breaking larger tasks down into smaller steps to avoid overwhelming. Other strategies to improve productivity include relaxing methods and apps for smartphones to remind you of appointments or tasks. Also, Get Source might benefit from having a 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 challenge for those who suffer from ADHD. Sleep deprivation can lead to irritability, and make it difficult to concentrate. It can also lead to poor work performance, strained relationships, and financial issues. It can also increase the risk of anxiety and depression. For these reasons, an adequate night's sleep is essential for managing ADHD symptoms.
A good night's rest requires a routine to end the day and a predetermined bedtime. This means turning off your electronic devices and avoiding caffeine at the end of the day and beginning with a peaceful hour prior to bedtime. Many people with ADHD struggle to fall asleep due to the fact that they don't have a normal circadian cycle. This rhythm can be reset using a happy light or getting 20 minutes exposure to light in the morning.
Certain supplements and herbs can also aid in sleeping. Melatonin is a supplement that can help those with ADHD sleep better, while a herbal supplement called pyridoxine assists in enhancing brain function and reduce stress levels. The ashwagandha and the rosea rhodiola are other herbs that could help. Finally mindfulness exercises can help those with ADHD control their emotions and develop self-compassion.
A person can utilize a combination of these strategies to control ADHD without medication. It is important to talk to an expert doctor about the best treatment options for your situation. It's crucial to find an experienced doctor with treating adult ADHD and understands the challenges that people with this condition have to face.