Is there any way to control your adhd with out the use of medication? And if so how?
There are definitely ways to manage your life when you have ADHD that don’t require medication. Our “treatment options” tag has information about that.
I personally am not taking medication right now. I still consider it to be where people should go first, because it’s often the best immediate solution and because without it the other stuff is really hard to implement.
Since there have been a few asks lately looking for information about this, I’m going to quickly outline what I consider the key points in any ADHD treatment plan, instead of directing everyone to the tags like I have been.
Medication - This is the first-run option. Several types of stimulant and non-stimulant medications are available to treat ADHD. A lot of people never get past this component of a treatment plan, and that’s not great because you need to be prepared if you have to stop taking medication for some reason.
Diet - A good diet that has lots of protein (not like ridiculously high, just higher than average) is important for good brain function. Other important components here include Omega-3 fatty acids (found in eggs and fish, for the most part) and plenty of vegetables, as well as complex carbohydrates (e.g., whole wheat bread and pasta, beans, potatoes).
Exercise - Regular exercise (especially cardio) is amazingly good for your brain! It wakes up your entire body and keeps dopamine in your system, which is great since dopamine is one of the primary neurotransmitters involved in ADHD.
Sleep - When we sleep, our bodies do a bunch of things like healing and rejuvenating. Our brains do that, but they also work through all of the events of the day, committing things to long-term memory and stuff like that. We need to make sure we’re getting at least eight hours of sleep per night to make sure our brains are functioning at their best.
Supplements - Krill oil (or other fish oil), rhodiola, reishi, and other supplements listed here (my father-in-law’s business) can be helpful in promoting optimum functioning. Dr Amen also has some suggestions in his book Healing ADHD.
ADHD Coaching - ADHD coaches help you learn, develop, and implement strategies that work for you, so that you can better manage your ADHD symptoms and be able to do well if you have to stop taking medication.
Talk Therapy - Sometimes you have a lot of stuff you need to work through, so this can be very helpful, whether you see a counselor, psychologist, or psychiatrist.
Cognitive Behavioural Therapy (CBT) - This is a type of behavioural therapy where the practitioner (a psychologist or social worker with training in CBT) helps you think through your behaviours and come up with better ways to react to different situations.
Meditation - If you’re able to meditate, this can be really helpful in getting your mind centred and teaching your brain to actually concentrate or focus on what you want it to.
Mindfulness - This is something I’ve been hearing more about lately, and it seems to be about getting us to focus on the actual now and the immediate future, rather than dwelling on the past or thinking really far into the future. Being truly present in the moment instead of jumping ahead in conversations or tuning out because something else caught our attention.
I’m sure I’ve missed something, but this is just an overview of the things I have read about or implemented myself. As you can see, there are lots of options for managing your ADHD! And like I said at the beginning, even if you take medication your treatment plan needs to include at least diet, exercise, and sleep as well. Coaching is another good thing to include.
-J
