How To Treat ADHD Without Meds
Attention-deficit/hyperactivity disorder (ADHD) is a common neurodevelopmental condition affecting approximately 129 million kids and adolescents and 366 million adults worldwide. It’s typically diagnosed in childhood, but core symptoms like hyperactivity, inattentiveness, and impulsivity can persist into adulthood.
Medications are often the first line of treatment for ADHD in adults and children over six, with an average of 62% of those diagnosed taking stimulant or non-stimulant ADHD medications.
However, medication isn’t necessarily a viable option for everyone. Some people can’t tolerate the side effects associated with ADHD meds. Others may not find them to be effective in managing their symptoms. There may be alternative treatment methods available to people with ADHD for whom medication isn’t suitable and for those who prefer to avoid taking prescription medication. Therapy, support groups, lifestyle adjustments, and environmental modifications can be effective in managing ADHD symptoms.
Psychotherapeutic interventions
Treatment plans may vary based on individual needs, and a combination of different strategies often proves most beneficial. However, whether one takes medication or not, talk therapy tends to be an integral part of ADHD treatment. Types of therapy commonly used for treating ADHD can include, but aren’t limited to, the following:
Cognitive behavioral therapy (CBT)
Symptoms like disorganization, inconsistent motivation (or no motivation at all), procrastination, poor time management, impulsivity, and emotional dysregulation can create significant challenges in navigating daily life for people with ADHD. Sometimes, these factors result in barriers to achievement in areas like work, school, and social interactions, potentially contributing to cognitive distortions that can take a toll on an individual’s mood and self-esteem.
CBT programs are generally designed to help individuals address harmful self-beliefs and cognitive distortions by uncovering negative thought patterns, evaluating their impacts on beliefs and emotions, and reframing those thought patterns to result in more positive, productive everyday behaviors.
Within the context of ADHD treatment, CBT may not only address the emotional difficulties that come with the disorder, but it also often includes skill-building exercises, goal setting and accountability, and strategies to manage impulsivity and distractibility.
Mindfulness-based cognitive therapy (MBCT)
MCBT tends to be similar to CBT but integrates mindfulness meditation practices into the therapeutic process. This type of therapy can assist individuals in learning to become aware of their thoughts during situations when ADHD symptoms affect executive function.
It can also help them reduce reactivity and associated impulsive behaviors, as well as learn to cope with those situations in more productive ways. Research suggests that MBCT and other mindfulness-based interventions (MBI) can be helpful as an adjunct therapy for ADHD, along with other interventions.
Dialectical behavior therapy (DBT)
DBT is another form of MCBT that usually teaches individuals to approach their symptoms using four basic skills:
Mindfulness
Meditation and other mindfulness techniques can teach people with ADHD to focus on what is happening in the present moment with acceptance.
Distress tolerance
Mindfulness techniques can shine a spotlight on the negative emotions that often accompany distressful situations. Once one recognizes them, learning distress tolerance skills can help people withstand uncomfortable emotions.
Emotion regulation
Building on distress tolerance, emotional regulation skills can help individuals manage their feelings without avoiding or reacting to them. One may “dismantle” the emotions by naming them (i.e., anger, fear, anxiety) and considering appropriate ways to respond.
Interpersonal effectiveness
Individuals with ADHD sometimes require help with interpersonal and communication skills. Learning strong interpersonal effectiveness skills may enable people with ADHD to interact, communicate, and build strong relationships with others.
Other psychosocial interventions
Other treatment options are frequently used in conjunction with psychotherapy. These typically focus on supporting the individual’s executive functioning abilities and interpersonal skills.
Family therapy
Family-integrated therapy is commonly included in a treatment plan for children with ADHD but is sometimes also helpful in treating adult ADHD. The goal of family therapy is normally to involve family members in the treatment process so they may address interpersonal dynamics and develop practical coping skills.
Family therapy generally focuses on strengthening communication and collaborative problem-solving skills. It may also include a psychoeducational component that fosters ADHD awareness and advises the family on how they can best provide support.
ADHD coaching and occupational therapy
In general, ADHD coaches help clients with planning, time management, goal setting, organization, and problem-solving—some of the most impactful ways ADHD can affect everyday life. ADHD coaches can help clients address specific needs and personal goals as well, providing encouragement and accountability.
While they often work with children, occupational therapists can also help adults with ADHD improve function and productivity by developing practical skills like organizational strategies, time management skills, and adaptive techniques to navigate daily tasks.
Support groups
ADHD support groups can provide a supportive environment for individuals with ADHD to share experiences and coping strategies. They’re often an excellent outlet for peer support, information exchange, and a sense of community. Support groups for families of individuals with ADHD can also provide valuable insight, advice, and emotional support.
Lifestyle adjustments
Maintaining a balanced lifestyle is often recommended as a supplement to conventional ADHD treatments. Be sure to contact your physician when embarking on a new exercise program, adapting new eating habits, or if you’re having trouble sleeping.
Regular exercise
For example, stimulant medications are often used to treat ADHD because they tend to boost levels of dopamine in the brain, which is often lacking in individuals with ADHD. Exercise naturally promotes dopamine release, having a similar effect on ADHD symptoms.
Recent studies indicate regular exercise may improve executive function in adults with ADHD.
Nutrient-rich eating habits
The Attention Deficit Disorder Association (ADDA) recommends meals rich in fruits and vegetables, complex carbohydrates like whole grains and legumes, and protein-rich foods featuring omega-3 and omega-6 fatty acids.
The ADDA also recommends avoiding simple carbohydrates, processed foods, and foods containing saturated fats, as well as caffeine. While the link between sugar and ADHD is still highly debated, and more comprehensive research may be required to establish a definitive link, some studies suggest an association between long-term sugar consumption and persistent hyperactivity and neurocognitive deficits in adults.
Adequate sleep
Getting enough quality sleep tends to be essential for healthy brain function. ADHD is often associated with sleep problems, including sleep disorders like delayed sleep phase syndrome (DSPS), restless legs syndrome (RLS), and sleep apnea. Why ADHD and sleep disorders commonly co-occur isn’t entirely known, but medication side effects, neurological differences, and symptoms like restlessness and hyperactivity may play a role.
If you’re having trouble sleeping, seek guidance from your physician. Depending on your situation, they may recommend a continuous positive airway pressure machine (CPAP) or bright light therapy. In some cases, they may prescribe sleep medication.
Regardless of additional treatment recommendations, better sleep hygiene is typically the first step toward establishing and maintaining a routine that facilitates healthy sleep. This means:
- Keeping a regular sleep schedule
- Creating a relaxing bedtime routine
- Limiting screen time before bed
- Creating a sleep-friendly environment by keeping your room cool, dark, and quiet
- Limiting caffeine, nicotine, and alcohol intake before bed
Mindfulness and relaxation techniques
Practices like mindfulness meditation, breathing techniques, yoga, and tai chi can promote relaxation and improve ADHD symptoms like inattention and impulsivity. Keeping a mindfulness journal to record your thoughts, feelings, and experiences can also be helpful.
Environmental modifications and tools
Trouble with organization and time management skills can be hallmark symptoms of ADHD. For many, cultivating a quiet, organized environment at work, school, and home can prevent or reduce overwhelm and frustration. Using tools like visual schedules, charts, and reminders can also help with organization and time management.
When and how to seek professional help
If you or someone you love is struggling with symptoms of ADHD, it may be crucial to seek help from a healthcare professional who can assess your risk factors, evaluate your symptoms, and establish a proper ADHD diagnosis and treatment plan. Early intervention can be critical, as avoiding treatment can worsen ADHD symptoms.
While treatment interventions often vary between individuals, some people with ADHD find virtual therapy to be an excellent alternative to conventional treatment because of its convenience and accessibility. Online therapy through platforms like BetterHelp can offer individuals access to a larger pool of mental health professionals experienced in working with individuals who have ADHD.
Online treatment is often less expensive than conventional therapy without insurance, and a growing body of research indicates that it can be just as effective for treating ADHD in many cases.
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