Can ADHD Be Managed Naturally?
Perhaps you’ve been diagnosed with ADHD. Now, you’re wondering what steps to take next. You know that medication is an option for managing your symptoms, but you might not be enthusiastic about pursuing this route. There are various reasons why people choose not to take medications for ADHD. You may already be taking medication for another physical or mental health condition, and you’re nervous about drug interactions or dealing with additional side effects. Maybe you’d like to see if it’s possible to get your symptoms under control through lifestyle changes before you consider medication.
No matter your situation, there are steps you can take to find symptom relief if medication is not the right choice for you. Here are a few suggestions for managing your symptoms without medication.
Working With a Therapist
If you plan to manage your ADHD naturally, working with the right therapist is critical. A therapist can help you identify how your symptoms affect different areas of your life. Together, you’ll experiment with different approaches to managing your symptoms at home, school, or work. They will guide you in tweaking these strategies to come up with a system that suits your personal needs and goals.
Physical Activity
Exercise does not “cure” ADHD. But many people find that prioritizing daily physical activity helps to alleviate their symptoms and makes it easier to focus. Working out on a regular basis can be very beneficial.
Additionally, think of how you could naturally incorporate more movement into your day. Walking or biking to work, taking walks during your lunch break, or choosing the stairs over the elevator are all good options!
Limiting Caffeine, Sugar, and Alcohol
Many people do not realize the detrimental effects that excessive caffeine, sugar, and alcohol have on their mental health. Do you drink a few cups of coffee or caffeinated tea each day and reach for sugary snacks when you’re feeling hungry? It’s time to make some adjustments. What if your social life revolves heavily around drinking, or you drink to unwind? Instead, try suggesting other activities with friends and choose healthier ways to relax.
Sleep Habits
Anyone will have trouble focusing after a night of poor sleep. This is especially true for people with ADHD. Make sure to put your phone away and avoid screens for at least one hour before you go to bed. Stick to the same bedtime each night. You might want to set up a relaxing evening routine that helps you wind down, like doing yoga, reading, or meditating.
Organizational Systems
In order to navigate daily life with ADHD, you’ll need reliable organizational systems that help you stay on top of all of your obligations. This could include a physical or digital planner, alerts and timers on a phone or smartwatch, or physical reminders around your living space. If you are a student or employee, you can also inquire about reasonable accommodations at work or in school so that you can better manage your responsibilities.
Create Environments to Support Productivity
It’s crucial that your environment supports your needs as an individual with ADHD. Using designated storage places in your home for all of your important items can help you avoid losing or forgetting objects. Keeping devices in a drawer when you need to work can aid you in staying focused. Tidying up at the end of the day and putting away clutter lays the foundation for a productive tomorrow.
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Are you curious about managing ADHD naturally? A therapist can help you find relief from your symptoms. Fill out our contact form or call our office today to learn more about our ADHD counseling services.