How to Naturally Relieve ADHD Symptoms in Adults

ADHD symptoms in adults affect as many as 8 million Americans. Many of these people turn to medication or a combination of therapy and medication to control hyperactivity, improve concentration, and stop impulsive behaviors.

But prescription medications do come with side effects and interactions. Are you looking for a more natural way to manage ADHD symptoms in adults? Always consult with your prescribing physician before stopping any medications. Everyone’s journey with ADHD is different.

Ways to naturally relieve ADHD symptoms in adults

You can make some minor tweaks to your day and see an improvement in your ADHD symptoms. The following suggestions should be worked into your schedule and tried for at least twenty-eight days to see a change in symptoms. Try a few at a time so that you do not get overwhelmed.

Behavioral therapy.

Cognitive Behavioral Therapy (CBT) is a well-known and effective form of psychotherapy that modifies thinking and emotions. CBT is used in treatments for several mental health conditions. Behavioral therapy helps you to identify the patterns of thought and behavior. Your thoughts, feelings, and actions are closely linked. When you have a negative thought, it can lead to a negative emotion and result in an impulsive act.

CBT aims to challenge these thoughts and help you reframe them to gain control over your emotions and actions. For example, if you think, “I’m too disorganized to accept this promotion,” CBT will challenge this thought with, “I can do this job. I only need to learn a few organizational skills to manage the workload. I can ask my counselor for help.”

Instead of feeling frustrated, you feel empowered. Instead of turning to impulsive behavior because you thought you could not accept the job, you can celebrate with confidence. CBT is a short-term, goal-oriented therapy.

Exercise.

You may have heard it before, but exercise really is a medicine for what ails you. Getting your heart pumping several days a week acts like a tonic with the release of endorphins. Neurotransmitters serotonin and dopamine also release to leave you feeling happy and confident. In addition, exercise clears away the brain fog, slows racing thoughts, and helps you focus.

You may find that working out first thing in the morning helps you manage your ADHD symptoms in adults all day. Falling asleep and staying asleep at night might be easier if you exercise in the morning. If you decide to exercise in the evenings, just make sure that your exercise cut-off time is at least two hours before bed.

Diet.

A diet rich in omega-3 fatty acids, protein, iron, zinc, and vitamin C can make a world of difference in ADHD symptoms. Unfortunately, the standard American diet relies heavily on carbs, and we tend to eat what is most accessible to us in the form of processed foods.

As a result, too many carbohydrates slow us down and make concentrating difficult. But whole foods like lean protein, nuts, fatty fish, spinach, and other nutrient-rich foods increase alertness, stabilize blood sugar, boost cognitive function, and lower the risk for physical conditions like heart attack and diabetes.

Spend time outdoors.

There is something about getting outdoors, breathing in the fresh air, and surrounding yourself with greenery that centers your mind. Try to spend more time outdoors when it is nice. If the weather does not cooperate, try eating your meals near a window so you can see outside. If you do not have a yard, visit a local park a few times a week or take a walk in your neighborhood.

Spending time in the green outdoors can improve your memory, decrease anxiety and depression, and lower stress.

Sleep.

ADHD can bring about sleep issues. You may have trouble falling asleep (insomnia) and wake up several times during the night, unable to fall back to sleep. Caffeine can keep you awake and disrupt your body’s natural circadian rhythm. To counteract this, stop drinking caffeine a few hours before bed. Or better yet, limit your caffeine consumption to the morning.

Create a nightly routine that has you going to bed around the same time every night, even on weekends. This helps reset your internal clock. Also, limiting the activities in your bedroom to only sex and sleep can trick your mind into recognizing the cue of getting into bed.

Seeking behavioral therapy

If behavioral therapy seems like a good fit for you to manage your ADHD symptoms in adults, contact our center today to schedule a session with a counselor. Small changes can make a big difference in managing your life with ADHD, and counseling can help get you started with the skills you need.