Hi, I'm Em from Therapy Em (you never would have guessed that would you haha) - I've had a influx of ADHD clients and it was about time I wrote a detailed post on the ways I support ADHD in the clinic.
As many of you know, I personally was diagnosed with ADHD in 2023 and it was one of the most validating experiences I'd had to date in my mental health journey - it was underpinning my DPDR experience, anxiety, depression and so much more. Once my ADHD was supported, ALL of those symptoms lessened and I was able to live a MUCH calmer and healthier life; something I want for all my ADHD friends out there too.
I suggest natural methods as a basis because frankly, many of my clients thrive with this basis weather they're medicated for it or not. If you don't have the basics down, medication is helpful but it won't fix everything (I learnt that on myself first tbh).
Natural approaches to managing ADHD can complement professional treatment and improve focus, organization, and emotional regulation. And again (and hopefully obviously), these methods don’t replace medical treatments however they may reduce symptoms and enhance quality of life. Always consult a healthcare provider before making significant changes, especially if you or your child is already on medication or undergoing therapy.
1. Nutrition and Diet
Balanced Diet
Eat whole, nutrient-dense foods: Focus on lean proteins, whole grains, fruits, vegetables, and healthy fats to stabilize energy levels. I personally find leaning into a high fibre diet of beans etc to be extra helpful in excreting excess adrenaline and other hormones out of my body.
Limit processed foods and sugars: Minimize junk food and sugary snacks, as they can worsen hyperactivity and mood swings. Caffeine is a bit hit and miss for most of my ADHD clients, we usually find coffee gives the jitters but matcha green tea or black tea can give a nice calm focus to those who prefer a caffeinated beverage.
Supplements
Omega-3 fatty acids: Found in fish oil, omega-3s support brain health and may improve focus and reduce hyperactivity.
Magnesium and Zinc: Deficiencies in these minerals have been linked to ADHD symptoms; consult a doctor before supplementing.
Iron: Low iron levels can exacerbate ADHD; iron-rich foods like spinach or lean meat may help.
(I'll go into that in more detail further down the page for those of you who would prefer a DEEP DIVE)
2. Mindfulness and Stress Management
Mindfulness Practices
Meditation and deep breathing: Regular mindfulness exercises can enhance self-regulation and reduce impulsivity. I highly suggest doing quick and FAST meditations under 3 minutes if you have adhd as doing more than that might be a pretty big ask (at least until you've practised for a while).
Yoga: Improves focus, motor skills, and emotional regulation. I found yoga to be a cornerstone of my adhd treatment in bringing down my cortisol and making me feel more regulated in day to day life.
Physical Activity
Exercise regularly: Activities like walking, running, swimming, lifting weights, yoga or martial arts improve concentration, mood, and overall brain function.
Outdoor play: Spending time in green spaces has been shown to reduce ADHD symptoms. I find grounding daily to be a HUGE source of calm in my day.
3. Behavioral Strategies
Routine and Structure
Create a consistent schedule: Regular meal times, sleep patterns, and study routines can help reduce overwhelm. The URGE to just "do whatever" is so easy to fall into when you have ADHD but trust me, it's not the best way to win the day with ADHD.
Break tasks into smaller steps: Small, manageable chunks make tasks less daunting.
Positive Reinforcement
Reward systems: Celebrate accomplishments with praise or small incentives to encourage desired behavior. Look up the "Pavolvs Dog Theory" on why that helps (we love a little free dopamine).
4. Environmental Adjustments
Declutter and organize spaces: Minimize distractions at home and work. I personally get a cleaner in every 2 weeks to just help me with the visual distractions like any dust, mold etc. Find what works for you.
Use tools to aid focus: Timers, planners, and apps can help with time management and organization.
5. Cognitive Training
Brain-training games: Apps and puzzles that focus on memory, attention, and problem-solving can improve cognitive function over time. I personally LOVE playing games like stardew valley, animal crossing etc where design is a big part of the goal.
Music therapy: Rhythmic music may help with focus and relaxation.
6. Sleep Hygiene
Maintain a regular sleep schedule: Poor sleep can worsen ADHD symptoms. I used to think "I'll sleep when I'm dead" however, I found I WAS half dead when trying to use this "strategy". Now days, sleep is a non negotiable.
Create a calming bedtime routine: Reduce screen time (blue light) and use relaxing activities to wind down.
7. Herbal Remedies
Ginkgo biloba and Ginseng: May improve attention and cognitive function in some cases.
Chamomile or Valerian root: Help with relaxation and sleep.
8. Social and Emotional Support
Therapeutic approaches: Therapy, coaching, or social skills training can help with emotional regulation and interpersonal relationships as well as strategies for living the best life you can with ADHD.
Support groups: Connecting with others who have ADHD can provide encouragement and shared strategies.
And now you may be asking - can you be a bit more SPECIFIC please Em? Yes, here's a GENERAL guide to the specifics of incorporating specific supplements, strategies for time blindness, ADHD traits specific to women, and useful apps:
1. Specific Supplements for ADHD
Supplements can help support brain health and improve focus. Always consult a healthcare provider before adding these to your routine:
Omega-3 Fatty Acids: Found in fish oil (choose EPA/DHA-rich supplements), omega-3s are linked to better focus and reduced hyperactivity.
Dosage: 1,000–2,000 mg daily.
Magnesium: Calms the nervous system and supports better sleep and mood.
Dosage: 200–400 mg daily, ideally as magnesium glycinate or citrate.
Zinc: Plays a role in neurotransmitter regulation. Deficiency can worsen impulsivity and hyperactivity.
Dosage: 10–30 mg daily.
Vitamin D: Low levels are associated with worsened ADHD symptoms.
Dosage: 1,000–5,000 IU daily, depending on current levels.
Iron: Low ferritin levels are common in people with ADHD. Add iron-rich foods or supplements if tested low.
Dosage: Varies based on deficiency.
L-Theanine: An amino acid found in green tea/matcha, it promotes calm and focus.
Dosage: 200–400 mg daily.
Rhodiola Rosea: An adaptogen that enhances focus and reduces stress.
Dosage: 100–400 mg daily.
2. Managing Time Blindness
Time blindness—the inability to sense time passing—is common in ADHD. Here are strategies to help:
External Tools
Timers and Alarms: Use visible timers (e.g., Time Timer) to show time passing.
Smartwatches: Set vibrating alarms for subtle reminders.
Visual Cues
Calendars and Planners: Use color-coded calendars to organize tasks and deadlines.
Task Lists: Break tasks into smaller chunks and check them off as you go.
Chunk Time
Pomodoro Technique: Work in focused 25-minute bursts with 5-minute breaks.
Time Blocking: Assign specific tasks to blocks of time on your calendar.
Anchor Activities
Routine Markers: Link tasks to daily habits (e.g., “Do emails after breakfast”).
Accountability
Body Doubling: Work alongside someone, either in-person or virtually, to stay on track.
Check-Ins: Share your goals with a friend or coach for regular follow-ups.
3. ADHD in Women: Specific Traits
ADHD often presents differently in women, leading to underdiagnosis or late diagnosis. Key traits include:
1. Internalized Symptoms
Daydreaming and zoning out: Often labeled as "inattentive."
Overthinking and perfectionism: Linked to emotional regulation challenges.
2. Emotional Dysregulation
Intense emotional responses: Difficulty managing anger, sadness, or frustration.
Rejection sensitivity dysphoria (RSD): Intense fear of failure or rejection.
3. Masking
Compensating behaviors: Women may work extra hard to "hide" their symptoms, leading to burnout.
4. Hormonal Impact
Fluctuations: ADHD symptoms often worsen during PMS, pregnancy, or menopause due to hormonal changes.
5. Social Challenges
Struggles with organization: May lead to feelings of inadequacy in roles like parenting or career.
4. Apps for ADHD Management
Here are some excellent apps tailored for ADHD challenges:
Time Management and Focus
Forest: Encourages focus by "growing" virtual trees when you stay off your phone.
Focus@Will: Music scientifically designed to improve focus.
Trello or Asana: Task management apps to organize projects visually.
Reminders and Scheduling
Todoist: A simple, effective task manager with reminders.
Google Calendar: Color-code tasks and set alerts for appointments.
Habits and Routines
Habitica: Turns habit tracking into a gamified experience.
Streaks: Helps you build and maintain daily habits.
Emotional Regulation
Headspace or Calm: Mindfulness apps to manage stress and emotional dysregulation.
MoodMission: Suggests coping strategies based on your mood.
Body Doubling
Focusmate: Matches you with virtual accountability partners to stay productive.
Remember that having ADHD is sometimes difficult, but it CAN be a superpower if you want it to be.
Yes, you might have to care for yourself that little bit extra, but you're a ferrari, not a mazda. And that's perfectly ok.
If you have any questions - don't hesitate to ask me below; Em 💞
