Exploring the Benefits of Replacing ADHD Medication with Alternative Therapies

Although there’s still research to be done on ADHD medications, the research that we have suggests that over time, their effectiveness begins to wane. That’s a problem for people who live with ADHD because it means they may try to take more of the drug to get the same effect, and for some, that’s the first step towards addiction.

If there’s one thing you can bank on for certain, it’s that holistic therapies aren’t going to lose their effectiveness over time. That’s really the benefit of holistic treatments in any situation: you won’t develop a tolerance to them. In addition, they come without side effects (aside from the occasional yoga injury), and they’re therapies that tend to focus on the whole person—rather than the illness. Instead of targeting your ADHD, holistic therapies take overall wellness as their objective, with the hope that helping you be mentally and emotionally well will alleviate the symptoms that come from your ADHD. And they’re helpful for people who live with ADHD and also struggle with addiction because they can help bring their focus back without the added risk of dependence.

Mindfulness Meditation

When you have ADHD, it can feel like the core of your problem lies in your inability to control your attention. Your thoughts bounce off the walls of your mind, and you feel like you have no control over their motion. Mindfulness Meditation helps you learn to pay attention to your attention by taking a step back from that tidal wave of thoughts. There are typically two components: an aspect of orienting your attention “purposefully to the present moment,” and another of approaching your experience in that moment “with curiosity, openness, and acceptance.” What you’re doing, essentially, is manually taking the reins in those moments when your mind begins to drift. It’s easier said than done, certainly, but it’s a practice supported by research: one study showed that people with ADHD who practiced it saw reductions in inattentive and hyperactive-impulsive symptoms, as well as an overall increase in their ability to deal with stress and emotions.

Cognitive Behavioral Therapy

When using Cognitive Behavioral Therapy (CBT) to treat ADHD, three core modules form the basis of treatment. The first addresses organization and planning, the second focuses on dealing with distractions, and the third on promoting adaptive thinking. It’s a very practical, moderated approach to the treatment of ADHD, one that trusts that you have the ability to learn how to do these things when you’re supported in the right kinds of ways. (Perhaps by a trusted therapist who guides you compassionately through the process.) In that sense, it’s a therapy that gives you a lot of agency, because it expects that you’ll let your therapist know when you’re struggling with something in particular, or when something isn’t working for you.

Therapists will also use CBT to help you develop a plan to prevent relapse, which can cause all of your impulsive and hyperactive symptoms to resurface. The main cause of relapse is nonadherence to treatment, and that’s why it’s crucial that you maintain your relationship with your therapist and continue to use what you learn during your CBT sessions to maintain a structured schedule. By doing this, you’ll be prepared if symptoms resurface, because you’ll have a bevy of coping skills at your disposal—like a planner you’ve used to structure each of your days. With coping skills like this one, you’ll have something to turn to for structure and guidance if you feel your mind slipping back into chaos.

Diet Plans

Everything we put into our bodies can have an effect on our mental and emotional state. If you live with ADHD, you might consider a controlled diet, one that moderates your consumption of refined sugars, food additives, and fatty acids—which have all been linked to ADHD. Avoiding alcohol, caffeine, and nicotine is also essential. Sugar and caffeine are probably the worst offenders, as they increase both hyperactivity and distractibility. Even something like seafood, which often contains small amounts of mercury, can cause hyperactivity. One way to take advantage of a controlled diet is through residential treatment: there, you’ll have access to a team of nutritionists that can create a diet tailored specifically to your needs, one that aims to reduce your ADHD symptoms and help you find the clarity you need in your everyday life.