Sane Spaces

ADHD Coaching for Entrepreneurs and Professionals: Life, Business & Family Sanity

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Twitter
  • Home
  • About
    • Meet Cena
    • Testimonials
    • Cena Block Media
  • ADHD Coaching
    • How Coaching Works
    • Productivity & Business Coach for ADHD Entrepreneurs
      • Planapaloozah
      • Business Marketing Mastery
  • Our Clients
    • Busy Bernie
    • Distracted Dana
    • Startup Stacey
    • Transition Tracey
  • TSSI
    • Take The TSSI
    • For Professionals
    • Affiliate Signup
  • Training
  • Blog
    • Podcasts
  • Contact
    • Terms & Conditions For Sane Spaces
    • Privacy Policy for Sane Spaces
    • Store

Easy Non-Drug ADHD Therapies to Manage Adult ADHD Symptoms

August 3, 2022 by Cena Block · Leave a Comment

Non-Drug Alternative Therapies to Help Manage Adult ADHD

Meditating woman sitting in pose of lotus against clear sky outdoors

Image Source:
IMG_2274-2447

Medication has long been the first line of treatment in the US for Attention Deficit Hyperactivity Disorder (ADHD). So much so, that it can be challenging to find non-drug alternative therapies for ADHD symptom mitigation. While ADHD is the most highly-treatable condition in psychology today, stimulants remain the US FDA-approved medical treatment of choice for patients with ADHD and are associated with an exceptional response rate.  Stimulants like methylphenidate, amphetamine, and dextroamphetamine help reduce ADHD symptoms in about 70 percent of adults by increasing chemicals in the brain such as dopamine and norepinephrine – chemicals the ADHD brain is lacking.

Medication’s Downside

But not everyone is sold on the pharmacological “solution”, for a variety of reasons. Some ADHD adults are concerned about the side effects, which can include loss of appetite, sleep disturbances, headache, abdominal pain, and increased agitation and anxiety. Males may experience sexual side effects such as impotence and a decreased libido, making them even more hesitant to seek out medication.

And some people worry that medication will impact their creativity, outgoing personality, and ability to hyperfocus on the hobbies they enjoy. For others, taking regular medication comes with a social stigma that they’d prefer to avoid. They worry it will change the way others perceive them and even the way they perceive themselves. You may wonder:

  • Will medication change my personality and turn me into a zombie?
  • What if the medication makes me too focused?
  • How will my personality be affected if I take meds daily?
  • Will I lose the ability to enjoy myself?
  • Can I take a medication vacation?
  • What are the side effects?

Finally, ADHD medication can be expensive, and regular monitoring is required, especially in the beginning stages. Those who are uninsured or underinsured may find the prescriptions and frequent doctor’s appointments cost prohibitive.

The Postivie Aspects of ADHD

Young friends with funny faces making smart phone selfie at night. They fooling and putting out tongues

Image Source: Graphicstock
DM_03242016_1303.

For all its known drawbacks, ADHD does have certain, known benefits. Many people with ADHD are the most creative, out-of-the-box innovators you know.  Recent research by Sedgwick, J. A., Merwood, A., & Asherson, P. (2018).  (The positive aspects of attention deficit hyperactivity disorder: A qualitative investigation of successful adults with ADHD.) Showed that many ADHD adults enjoy their specific positive aspects of ADHD such as cognitive dynamism and energy, divergent thinking, hyper-focus, nonconformist, adventurousness, self-acceptance and sublimation.

And some people just have generalized fear around taking prescription drugs even with the abundance of research available.

Whether or not to use ADHD medication is a personal choice. But for those who want to go a different direction, these non-drug alternative therapies can help manage adult ADHD.

Non-Drug ADHD Therapies to Manage Adult ADHD Symptoms

1. Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) (“talk” therapy) helps patients change behavior through shifting thinking patterns. Through discourse, patients learn their emotional triggers and regulating techniques. Over time, they develop problem-solving skills. Once you think differently, you can modify your behaviors and develop more effective coping skills.

Depression, Obsessive-Compulsive Disorder (OCD), Post-Traumatic Stress Disorder (PTSD), addiction, bipolar disorder, and more are currently treated with CBT. Combining CBT with coaching has been very successful for ADHD adults.

In one clinical trial, one group received CBT and the stimulant dextroamphetamine while the other group received CBT and a placebo. Both groups showed considerable improvement; however, the group that received the stimulant didn’t improve significantly over the group that received the placebo, leading researchers to the conclusion that it was the CBT, not the medication, that made the difference.

2. Dietary Changes Can Be Very Effective Non-Drug ADHD Therapies

Dietary changes have been shown to significantly reduce ADHD symptoms for both children and adults. Increased protein intake helps the brain create neurotransmitters, and chemical messengers that deliver information from one brain cell to another. Foods high in Omega-3 fatty acids like fish, beans, eggs, poultry, lean beef, and dairy are all fantastic ways to get protein and boost neurotransmitters like dopamine, serotonin, and norepinephrine, which the ADHD brain doesn’t produce enough of on its own.

Consuming high sugar and high carbohydrate increases your insulin, a hormone your body creates to help you process excess sugar. “Insulin is a natural hormone… that regulates the amount of glucose, or sugar, in your bloodstream,” says Dr. Richard Seidman, chief medical officer of L.A. Care Health Plan.

So, both curbing your high carbohydrate and high sugar intake is a crucial component of an ADHD-friendly diet. In addition to increased hyperactivity, blood sugar spikes cause the body to combat the effect with increased insulin production, which then leads to a “crash” that heightens irritability and stress, effectively worsening the symptoms of ADHD.

3. Dietary Supplements

In addition to increased protein and decreased sugar, there are many supplements that are thought to help people with ADHD, including omega-3 fatty acids, zinc, vitamin D, L-Tyrosene, and magnesium. Examine.com is an excellent resource to explore the many supplements and most current research available.

4. Exercise

Restlessness is one of the most prominent symptoms of ADHD. Feeling as if run by a motor, many ADHD adults find it difficult to sit still, so it should come as no surprise that regular exercise is an effective non-drug therapy for those with ADHD. Aerobic exercise and stimulant medication both act on catecholamine pathways, helping to increase dopamine, endorphins, and neuromodulators.

This means that exercise can have the same effect on ADHD symptoms as Ritalin, albeit for a shorter period of time. Still, studies show that a single exercise session is capable of producing immediate results that last anywhere from 30 minutes to two hours – making it a fantastic solution if you need instant focus.

Cross-body, complex exercises help establish and reinforce cross-body neural networks. However, anything that raises the heart rate is beneficial. So, whether you take a jog around the block, hit the treadmill for 20 minutes, or hop into a kickboxing class at the local gym to do it, you’ll benefit every time.

Conclusion

Hundreds and hundreds of studies have proven medication to be an effective option, but it’s not the only ADHD Therapy. So whether you choose to use regular ADHD medication, alternative therapies, or a combination of both, the important thing is finding what works for you – which might not necessarily be what works for your spouse, your child, or your neighbor. It’s a lot of trial and error, but the end result is worth it. You don’t have to be a prisoner to ADHD any longer!

Do you need help managing your ADHD symptoms, organizing your time and space, or figuring out what course of action will lead to your desired outcome? As a certified ADHD coach, I can help! Book your free Discovery Call today and let’s work together to improve your symptoms, your perspective, and your entire life!

Related

Filed Under: ADHD, ADHD Coaching, Adult ADHD · Tagged With: ADHD, ADHD Adult, ADHD Alternative Therapies, ADHD medication

About Cena Block

Welcome readers! If this is your first time visiting my blog, thank you for stopping by. I'm Cena and I work with high performers, professionals, and entrepreneurs with ADHD. If you're an entrepreneur or high- performing professional who is distracted, overwhelmed, and feeling lost in the shuffle, let's talk. As a Certified Productivity Coach (CPC-2020) and Certified Organizer Coach (COC-2017) and Productivity Consultant, I can help. I work with clients in 3 different ways: Coach, Consultant, and Productivity. Together we help you slow down, focus and get curious. Weekly coaching sessions help you recognize when your inner critic is in your way, and provide small steps forward. ADHD brains work differently than neurotypical brains. While freedom and flexibility energize you, routines, tracking, and systems help you calm down, cut the chaos, and provide the grounding your brain needs to be at its best. Working with a Certified ADHD Coach is essential. I can help you understand how your ADHD shows up. Together we grow your business and improve your career results while finding quality time for family, your passions and yourself!

Leave a Reply Cancel reply

You must be logged in to post a comment.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

TSSI Test ti out!

Click to Connect!

DiscoveryCallbtn

Cena has been selected as a top ADHD coach by Coachfoundation

Want to Share A Blog Post?

©2011-©2023 Sane Spaces, LLC - All Rights Reserved.
Cena Block is the founder of Sane Spaces.com and creator of the TSSI™. She works with smart, savvy professionals and entrepreneurs with ADHD to build systems that support success while not burning out! Take the first step: https://sanespaces.com/contact/

Please email us for information to publish articles.

Get to Know Us

Join Our Mailing List
Meet Cena
Media/Press
Testimonials
Hear Cena Speak
Contact Us

Work With Us

Speaking
Workshops
Meet Our Clients
Group Coaching
ADHD & Life Coaching
Customized Training

Learn

Read Our Blog
Listen To Our Podcast
Free 90-Day Planner
Free Weekly Planner
Free Quick-Start Videos
Free Admin Day Planner

TSSI

Individuals
Professionals
Affiliate Program
Resources
Podcasts

Copyright © 2023 Cena Block & SaneSpaces.com · All rights reserved
Design & Development by Multi-Pillar Marketing, LLC