Managing ADHD Without Meds: A Guide to Focus and Calm
For starters, let’s try some numbers on for size. The number of kids in the U.S. who were diagnosed with attention deficit-hyperactivity disorder (ADHD) rose by more than one million in the past decade. Meanwhile, more than half of those between the ages of 3 and 17 have been prescribed medication for ADHD. Many of them continue taking meds into adulthood.
Translation: ADHD is more often than not treated with a pharmaceutical intervention. While meds can be helpful, is it possible to manage ADHD without them? The short answer is yes. However, before jumping into a natural, medication-free approach, you’ll need to speak with your medical team and learn a lot more about your options.
ADHD Without Meds: A Guide to Focus and Calm
What Is Neurofeedback?
Let’s start with a protocol that’s still technically “clinical.” While it can be performed in a few different ways, neurofeedback is designed to help us re-train our brains by adjusting brainwave activity. Fortunately, our brains are malleable and receptive to such change. Therefore, in relatively few sessions without any medication required, neurofeedback can help someone with ADHD reduce distractibility and impulsivity while enhancing focus and executive function.
Understanding the Role of Diet and Digestion
Sure, we’ve all heard the one-liners about sugar, but there’s a lot more going on here. If the nutrients you consume are not properly absorbed, it can have an impact on your mood and ability to focus. Whether or not certain neurotransmitters are manufactured can dramatically shape how you experience ADHD. There’s a lot to learn by getting tested by a specialist, but here are some basics:
The first priority is to commit to eating whole foods as often as possible. The less processed, the better it is for people with ADHD — and for everyone.
Get informed about ingredients so you can avoid what are euphemistically called “excitotoxins.” These must-avoid ingredients include chemicals, additives, artificial colors and sweeteners, and more. Any of these can cause hyperactivity to escalate for someone with ADHD.
Replace additives with antioxidants. When you eat primarily whole foods, this will happen naturally. But again, do your homework to see what works best for you.
Safeguard Your Sleep
This suggestion is valid for just about everyone in every possible situation. That includes ADHD. With diligence and guidance, you can create a healthy sleep routine. When you keep a regular rhythm without using medications, you will begin to feel palpable positive changes in your daily life.
Get Outside
An indoor, sedentary lifestyle is bad news for everyone. People with ADHD know this firsthand. We evolved to be outside, especially in the sunlight, so find ways to get daily doses of this natural medicine. Since exercise is also an excellent way to ease ADHD symptoms, it can be useful to combine physical activity with outdoor time.
Doing all this with friends or in another group setting, such as group sports, can increase the benefits.
Relaxation Techniques
Yes, relaxing is easier said than done for people with ADHD. Yet, it’s not as difficult as it appears. Your therapist can help you find the techniques that match your needs and lifestyle. This might, for example, include yoga, breathing exercises, mindful meditation, tai chi, and more.
What About Talk Therapy?
Talk therapy is the most widely used of all non-medication options for ADHD, especially when it comes to ADHD in adults. Your ADHD therapist is an expert when it comes to ADHD. However, they are also your collaborator when it comes to improving the quality of your life. If you feel strongly about eschewing the use of medication, talk to a professional. Find a compatible counselor who will validate your desire and complement the journey with valuable input. This goes whether it’s you or your child who needs support.
Get in touch with me today to learn more about moving forward with therapy to manage ADHD symptoms.