SEVEN NON-DRUG TREATMENTS TO IMPROVE ADULT ADHD

1. Monitor Your Self-Talk

 

 

 

 

 

 

 

Many people with Adult ADHD often feel they are never going to achieve their goals. This may be due to painful experiences in the past You may recognize variants of these self-talk comments including: “I am always screwing things up”, “I will never be good enough”, “This will never work for me”. This type of critical self-talk is often called the “Inner Critic” and can sap your motivation and confidence.

Here is a three-step strategy to address your Inner Critic. First, notice the Inner Critic when you are having a lot of doubts or negative thoughts. Second, label this experience, as “Oh there is the Inner Critic”. This helps to decrease the power and energy of critical thoughts. Third, use a supporting statement such as “I am a work in progress” or “I have succeeded at this before” to help you continue moving forward.

This type of self-talk may appear to just be plain old positive thinking. However, thousands of studies have shown that how we talk to ourselves affects how we feel and behave. This concept is the basis of cognitive behavioral therapy (CBT).

2. Increase Mindfulness

Mindfulness describes a state of sustained attention to the present moment, without judgment. Significant research shows that mindfulness can improve symptoms of ADHD such as distractibility, attention, and a sense of wellbeing. Mindfulness exercises include meditating, breathing exercises, or imagery. Start with just five minutes of sitting down with your eyes closed and counting your breaths on the exhale from one to ten. When you get to the tenth breath, return to starting from one. If you are distracted and count beyond ten, just notice this and return to one. This is normal. Just be curious to see what happens during the meditating and how it may affect you during the day.

3. Improve the Quality of Your Sleep

 

 

 

 

 

Restorative and adequate sleep is not only important for rest, but also for effective cognitive functioning. People with ADHD have an increased prevalence of sleep problems including trouble falling asleep, going to bed too late (the “night owl syndrome”), or difficulty waking up. Researchers have also found that people with ADHD have an increased risk of medical sleep disorders such as sleep apnea. Inadequate quality sleep can worsen your symptoms of ADHD. Here are some tips that may help to improve your sleep:

-Avoid electronic devices for four hours prior to bed.
-Establish a consistent evening routine.
-Create a calm, uncluttered sleeping environment.
-Use earplugs or white noise machines if there are distracting noises.
-Consider a sleep consultation to rule out an underlying medical sleep disorder.

4. Optimize Your Diet

The role that diet plays in ADHD is controversial. However, there is some research to support several dietary interventions that may help with ADHD. Some of these include avoiding excess sugar, drinking green tea, minimizing carbohydrate intake, and eating protein-rich meals or snacks throughout the day.

Try to gradually decrease sugar, caffeine, and carbohydrate intake. Consider carrying prepackaged, portion-controlled and protein-rich snacks such as natural peanut butter, natural cheese sticks, or nuts.

5. Increase Your Structure

People with ADHD often struggle with a cluster of cognitive skills called executive functioning. These skills include time management, organization, and prioritization. Challenges in executive function can lead to significant problems with school or work.

Having a schedule or “game plan” can help you feel calmer. Using a calendar, either paper or digital can help structure tasks and time; thus, helping you be more productive and more organized. Many people with ADHD have difficulty incorporating these habits into their lives; however, finding help from a therapist or executive coach who specializes in adult ADHD can get you started with these new behaviors.

6. Recruit an Activity Partner

An activity partner is someone that you do a task together with. Perhaps the best way to explain is to provide an example. Another one of my adult patients* with ADHD, a designer, found a junior designer to be his activity partner. They discussed the goals for the day, checked in about progress for the week, and worked collaboratively on the project. His productivity greatly increased, but so did the creative output of the team. In addition, the work environment became a lot more enjoyable for everyone. This approach has been remarkably helpful for my patients.

7. Exercise

 

 

 

 

 

 

Easier said than done, right? Well, not necessarily. Brain-derived neurotropic factor (BDNF) is a critical factor in brain growth and development. It is important for mental tasks, such as focus and attention, as well as mood.

Exercise such as biking, running, or swimming is good for your overall health. In addition, there is significant research that demonstrates that exercise helps to boost your mood, and motivation while improving your mental focus.

Conclusion

Adult ADHD can be very challenging and can stand in the way of your goals. There are treatments for adult ADHD, not all of them requiring medication. If you would like to learn more about Adult ADHD and many more coping strategies, please visit my website at www.scottshapiromd.com.

*Disclaimer: All details of individuals and events are fictional. Any resemblance to actual individuals or events is purely coincidental. The material contained is not intended in any way to replace proper medical supervision or advice. All decisions that may impact your health should be discussed with your physician.

References

1.Safren SA, Sprich S, Mimiaga MJ, et al. Cognitive behavioral therapy vs relaxation with educational support for medication-treated adults with ADHD and persistent symptoms: a randomized controlled trial. JAMA. Aug 25 2010;304(8):875-880. doi:10.1001/jama.2010.1192
2.Mongia M, Hechtman L. Cognitive behavior therapy for adults with attention-deficit/hyperactivity disorder: a review of recent randomized controlled trials. Curr Psychiatry Rep. Oct 2012;14(5):561-567. doi:10.1007/s11920-012-0303-x
3.Bueno VF, Kozasa EH, da Silva MA, Alves TM, Louza MR, Pompeia S. Mindfulness Meditation Improves Mood, Quality of Life, and Attention in Adults with Attention Deficit Hyperactivity Disorder. Biomed Res Int. 2015;2015:962857. doi:10.1155/2015/962857
4.Gu Y, Xu G, Zhu Y. A Randomized Controlled Trial of Mindfulness-Based Cognitive Therapy for College Students With ADHD. J Atten Disord. Dec 01 2016:1087054716686183. doi:10.1177/1087054716686183
5.Yoon SY, Jain U, Shapiro C. Sleep in attention-deficit/hyperactivity disorder in children and adults: past, present, and future. Sleep Med Rev. Aug 2012;16(4):371-388. doi:10.1016/j.smrv.2011.07.001
6.Chiang HL, Gau SS, Ni HC, et al. Association between symptoms and subtypes of attention-deficit hyperactivity disorder and sleep problems/disorders. J Sleep Res. Dec 2010;19(4):535-545. doi:10.1111/j.1365-2869.2010.00832.x
7.Szuhany KL, Bugatti M, Otto MW. A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor. Journal of psychiatric research. 2015;60:56-64. doi:10.1016/j.jpsychires.2014.10.003
8.Branchi I, D’Andrea I, Fiore M, Di Fausto V, Aloe L, Alleva E. Early social enrichment shapes social behavior and nerve growth factor and brain-derived neurotrophic factor levels in the adult mouse brain. Biol Psychiatry. Oct 01 2006;60(7):690-696. doi:10.1016/j.biopsych.2006.01.005
9.Molendijk ML, Haffmans JP, Bus BA, et al. Serum BDNF concentrations show strong seasonal variation and correlations with the amount of ambient sunlight. PLoS One. 2012;7(11):e48046. doi:10.1371/journal.pone.0048046
10.Araya AV, Orellana X, Espinoza J. Evaluation of the effect of caloric restriction on serum BDNF in overweight and obese subjects: preliminary evidences. Endocrine. Jun 2008;33(3):300-304. doi:10.1007/s12020-008-9090-x
11.Lardner AL. Neurobiological effects of the green tea constituent theanine and its potential role in the treatment of psychiatric and neurodegenerative disorders. Nutr Neurosci. Jul 2014;17(4):145-155. doi:10.1179/1476830513y.0000000079

*Disclaimer: All details of individuals and events are fictional. Any resemblance to actual individuals or events is purely coincidental. The material contained is not intended in any way to replace proper medical supervision or advice. All decisions that may impact your health should be discussed with your physician.