How To Manage And Treat ADHD In Adults Without Medication

Adult ADHD is a complex condition that impacts the overall well-being of an individual. A multifaceted intervention plan can involve several lifestyle changes, behavioural strategies, and psychosocial techniques to manage the symptoms.

Cognitive Behavioural Therapy (CBT) is a psychotherapy approach that helps in the development of coping mechanisms, enhances organizational abilities, and facilitates efficient time management in ADHD patients. Specific ADHD-related issues can be addressed by working with a therapist.

Furthermore, actively practising mindfulness enhances emotional control, reduces impulses, and improves attention in Adult ADHD. Maintaining sleep hygiene and ensuring rest throughout the day is crucial in Adult ADHD, though sometimes it can be difficult to accomplish. Reduced screen time before bed, a calming nighttime routine and a comfortable sleeping environment are a few examples of good sleep hygiene practices.

Restlessness is a symptom of Adult ADHD which primarily leads to attention issues while completing tasks. It can be tackled by breaking tasks into smaller steps. Also, providing positive reinforcements and rewards helps them stay motivated throughout the tasks.

Can You Manage Adult ADHD Without Medication?

Yes, it is possible to manage Adult ADHD without medications. Even though pharmacotherapy is considered the standard treatment for Adult ADHD, seeking professional help has been proven helpful in dealing with symptoms.

A holistic approach of psychotherapy, meditation, support groups, and ADHD coaching can help relieve the symptoms and improve overall well-being.

According to recent studies, Cognitive Behavior Therapy (CBT), a form of psychotherapy, can assist people in developing organizing abilities, creating coping mechanisms, and practicing time management. CBT is known to be an effective approach for treating adult ADHD with or without medications (Mongia, M. 2012). CBT was also found to be effective in taking care of organizing and planning, distraction, mood problems, and self-esteem associated with ADHD.

CBT also helps people change negative unhelpful thinking patterns into positive, healthy thinking patterns. It also helps in taking care of procrastination as well.

Frequent exercise, like jogging or yoga, helps lower hyperactivity and improve focus. Enough sleep and proper sleep hygiene, in addition to a well-balanced diet high in proteins, omega-3 fatty acids, and complex carbohydrates, are critical for maintaining optimal brain function and energy levels.

Meditation and mindfulness exercises can help with emotional control and attention span issues. One way to help reduce overwhelm and procrastination is to create a controlled atmosphere with clear routines, use organizational tools like apps and planners, and divide tasks into manageable steps.

Various stimulants like amphetamines and methylphenidate are used for treating Adult ADHD. In the US, he usage of ADHD medications has increased 9.72% from 2015 to 2019. In contrast, the use of medicines in India is much lower, and has remained the same over the years.

Common Symptoms of Adult ADHD

The symptoms of Adult ADHD affect the daily functioning of the individual and impact their overall well-being. Key symptoms are:

Inattention
- Lacking focus
- Inability to concentrate
- Inadequate time management
- Difficulties sustaining
Hyperactivity
- Talking too much
- Restlessness
- Difficulty staying still
Impulsivity
- Impulsive decision making
- Speaking out of turn
- Risk-taking behaviours
Emotional Dysregulation
- Sudden strong changes in mood
- Agitation
- Difficulty managing stress

Why Choose Non-Medication Approaches for Adult ADHD?

Medications have been the first-line treatment for ADHD and also the most commonly studied treatment for adult ADHD. Although medications are effective in treating symptoms of ADHD, they are only partially effective (Faraon & Glatt, 2010). Studies also suggest that 20-50% of adults do not respond to medications. The ones who do respond to treatment show only a 50 % reduction in symptoms (Wilens et al 2002).

Moreover, like any other medication, ADHD medications have side effects too. As many as 80% of people have decreased appetite. Many people report losing weight. People also report difficulty falling asleep. It also leads to moodiness. People also report increased anxiety and depression as a side-effect. Also, medications for ADHD need to be monitored as they can have various side effects on people. Some stimulants are used for ADHD, which needs to be controlled. That means if not used properly, they have the potential to become addictive. So, non-pharmacological approaches can help avoid the side effects of medications.

Also, studies suggest that medications for Adult ADHD only partially take care of symptoms of inattention and hyperactivity. It does not do much to help people with organization, planning, forgetfulness, or procrastination. Medications also do not provide individuals with skills to cope with the associated dysfunction these symptoms cause in their day-to-day lives. These are some issues that cause major problems for adults with ADHD and impact their personal and professional lives. Thus employing additional modalities is essential for the holistic treatment of ADHD.

Cognitive-behavioral therapy (CBT), is known to be an effective psychotherapy modality for people with ADHD. It helps people learn skills to organize tasks, restructure negative beliefs, and manage moods better. It also helps immensely in time management and procrastination.

Mindfulness and lifestyle modifications such as nutrition and diet offer long-term, sustainable solutions for controlling symptoms that can result in long-lasting behavioural improvements and emotional regulation.

Non-pharmacological methods frequently correspond with individual inclinations towards holistic and natural remedies, augmenting general health and wellness via consistent physical activity, a well-rounded diet, and appropriate sleep practices. These techniques offer a comprehensive therapeutic strategy that medication alone would not be able to do, as they can also address coexisting illnesses including sadness and anxiety.

Techniques for Managing Adult ADHD Naturally Without Meds

Various techniques have been proven effective in managing Adult ADHD without medical intervention. Some of these are:

Transcranial Direct Current Stimulation (tDCS):

This non-invasive brain stimulation method improves cognitive function and lessens symptoms of ADHD by administering a little electrical current to particular brain regions. It can help adults with ADHD with their executive functioning and attention. It was reported to be a safe, non-pharmacological approach used for addressing inattention in people with ADHD (Brauer, et al 2023). Furthermore, studies have demonstrated that tDCS can help adults with ADHD with their attention, working memory, and impulsive control. The increased excitability and connectivity of neurons in the targeted brain regions are assumed to be the cause of these effects.

With moderate and transient side effects like skin irritation at the electrode areas and mild tingling sensations, tDCS is generally seen as safe. Even though tDCS seems to be a promising treatment for adult ADHD, it is still seen as an experimental approach. More research is required to establish whether Transcranial Direct Stimulation is an effective treatment of ADHD or not. Research is still being done to determine its long-term safety and efficacy, improve treatment methods, and comprehend its mechanisms better. However, it is one of the emerging and promising approaches for managing ADHD symptoms and other mental health conditions like depression and anxiety.

Cognitive Behavioural Therapy (CBT):

It is a psychotherapeutic approach that helps people recognize and alter harmful thought patterns and behaviours. It can enhance time management, emotional control, and organizing abilities. These skills are particularly helpful for adults with ADHD.

CBT can primarily target adults to deal with unhelpful thinking patterns. Like “ I can never focus”, “ I can never accomplish a task in time”, or "I constantly fail”. CBT can help identify negative thinking patterns and check their accuracy. CBT is also helpful in facing the challenges of organizing and procrastination which is very common for adults with ADHD.

CBT also equips individuals with tools to manage difficult emotions and feelings of low self-esteem that often accompany their struggles with ADHD. CBT doesn't "cure" ADHD, but it empowers you to approach challenges differently. With improved focus, organization, and emotional regulation, people experience a greater sense of accomplishment and control in their lives. Additionally, people with ADHD also tend to have comorbidities such as anxiety and depression. CBT also helps cope with these co-occurring conditions.

ADHD Coaching:

Having a coach can help people with their specific needs, such as goal-setting, strategy development, and accountability. While therapy dives deeper and works on your emotional regulation, self-esteem, and comorbidities, ADHD coaching focuses on specific skills. Building skills for improved organization, time management, and emotional control can be helped by coaches. Unlike therapy, ADHD coaching deals with more practical strategies to help with the challenges that come with ADHD. An ADHD coach will work on teaching specific skills like time management, organization, and task breakdown, emphasizng accountability and building routines that work for you.

Practising Mindfulness:

Mindfulness can be a great tool for adults with ADHD. While a wandering mind is a hallmark of ADHD, mindfulness practices can help you become more aware of your thoughts and gently guide your attention back to the present moment. Meditation helps with reduced impulsivity, more emotional regulation, and improved concentration.

Physical Exercises:

Exercise is a game-changer for adults with ADHD. It feeds the brain with feel-good chemicals that improve focus and motivation, while also helping you manage stress. This helps people to sleep better, which plays a role in improved concentration. Aim for at least 30 minutes of moderate-intensity cardio most days, like brisk walking or cycling. Alternatively, strength training and mind-body exercises like yoga can also be beneficial. Regular exercising helps maintain dopamine levels, forms a routine, helps reduce hyperactivity and increases organization.

Seeking Professional Support

Specialized therapists and counselors have an in-depth understanding of Adult ADHD including the symptoms, comorbidity, and intervention techniques. Customized treatment plans from a specialized professional help in achieving holistic well-being. Furthermore, psychoeducation helps in uplifting the stigmas and providing better knowledge to family members. This contributes to developing a healthier support system. Constant monitoring of symptoms is a pivotal part of treatment as it helps in assessing suitable strategies for growth. Thus, assistance from a professional is always recommended while dealing with Adult ADHD.

Conclusion

Adult ADHD, while presenting challenges, doesn't have to define your life. There are various strategies for managing ADHD. While medications seem to be the most common and popular approach to treat ADHD, there are many non-pharmacological approaches too that help people manage symptoms of ADHD. Cognitive Behavior Therapy is known to be the most effective psychotherapy approach in the treatment of ADHD and other emotional issues that it brings along.

Furthermore, the Transcranial direct stimulation method is another emerging nonpharmacological approach that has shown efficacy in symptoms of inattention, hyperactivity, and focus. Other approaches like ADHD coaching, mindfulness, and physical exercise. All these are designed to empower you to manage your symptoms effectively. Remember, you're not alone in this journey.