Page 3 | To ask for non-medication based ADHD tips

scatteredgreymatter · 2024-03-04T10:13:43+00:00

Posting for traffic, sorry. I am basically pretty sure I have ADHD but I don't want to commit to a life time of medication, don't want to wait 3 years to find out for sure, and don't have a grand to spend on an only semi useful private diagnosis. So - has anyone seen a private therapist online that they would recommend? I think CBT could really help. What about these apps, Inflow, etc? Are they any good? I am looking for something a bit more of a commitment than other coping mechanisms, like write lists. I've tried a lot of different lists app. I think I need something at least partially therapy based.

Lindy2 · 04/03/2024 13:14

How to ADHD on Facebook has a lot if tips. Look back on some of those posts.

How does coffee effect you? Caffeine should have a calming effect on you if you have ADHD. Self medicating with a strong coffee each morning is quite a popular alternative to stimulant meditation.

Original poster

scatteredgreymatter · 04/03/2024 13:09

Mayorhumdinger19 · 04/03/2024 13:06

I think a good definer will be commit to the therapy….if you make every appointment on time and are able to follow through PROPERLY hand on heart with all the exercises set after the sessions and are fully able to engage for the whole session….then I think that will go some way to telling you that you may not actually have ADHD.

As someone who has ADHD the thought of adding something extra into my life on a weekly basis, which I have to fully engage with, show up on time for and be able remember the sessions to implement anything helpful I might gain from the therapy so much that it becomes habit - is hilarious to me!! And if you have what you think is the inattentive format then you will probably agree.

Thanks Mayor, you're probably right! Are you on medication and does it help?

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Mayorhumdinger19 · 04/03/2024 13:08

Why don’t you want to go back through school reports….you can’t pick and choose how it is diagnosed 🙄

Original poster

scatteredgreymatter · 04/03/2024 13:07

MrsMikeHeck · 04/03/2024 11:18

A couple more things while I remember. They are specific to my own health but may be relevant.

I had an early menopause and that made everything much worse. HRT was amazing for me, so is def worth considering as/when peri menopause comes.

Also I have a history of low iron and borderline aneamia. Monitoring and keeping my iron at good levels is essential in managing my ADHD. You can by home test kits from a couple of companies eg medichecks. I supplement with the aim of keeping ferretin above 90.

Same with vitamin d. National guidelines are to take 400 a day October to April. Def worth doing that and consider monitoring to keep vit d levels optimum throughout the year.

I missed your further posts first time. They are v useful. I have a feeling I could be peri. I've had terribly heavy periods lately which wouldn't have improved iron levels. I am struggling more at the moment than usual. I also need to get vit d and thyroid checks. Have been meaning to since my last pregnancy 2 years ago but have procrastinated on it :-/

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Mayorhumdinger19 · 04/03/2024 13:06

I think a good definer will be commit to the therapy….if you make every appointment on time and are able to follow through PROPERLY hand on heart with all the exercises set after the sessions and are fully able to engage for the whole session….then I think that will go some way to telling you that you may not actually have ADHD.

As someone who has ADHD the thought of adding something extra into my life on a weekly basis, which I have to fully engage with, show up on time for and be able remember the sessions to implement anything helpful I might gain from the therapy so much that it becomes habit - is hilarious to me!! And if you have what you think is the inattentive format then you will probably agree.

PollyRuby · 04/03/2024 13:03

EcstaticMarmalade · 04/03/2024 10:59

I react to ADHD meds so can’t take them. I take some supplements which help instead. Let me know if you would like to know which ones I take, I’m not sure if you feel the same way about supplements as medication.

Please could you share with me?

CroccyWoccy · 04/03/2024 13:01

MrsMikeHeck · 04/03/2024 11:18

A couple more things while I remember. They are specific to my own health but may be relevant.

I had an early menopause and that made everything much worse. HRT was amazing for me, so is def worth considering as/when peri menopause comes.

Also I have a history of low iron and borderline aneamia. Monitoring and keeping my iron at good levels is essential in managing my ADHD. You can by home test kits from a couple of companies eg medichecks. I supplement with the aim of keeping ferretin above 90.

Same with vitamin d. National guidelines are to take 400 a day October to April. Def worth doing that and consider monitoring to keep vit d levels optimum throughout the year.

This is really interesting - I think I am hitting peri and am mildly anaemic and am coping badly at the moment.

Am talking to the GP but their approach to whether I am peri or not didn’t extend much beyond “are you having hot flushes?” (I’m not).

Just to add something useful - I find “bodydoubling” (e.g focusmate) really helpful.

frequentlyfrazzled · 04/03/2024 12:59

Partner has inattentive ADHD, and things that definitely help are regular exercise, meditation, good sleep and diet. The exercise makes a dramatic difference to his mood and focus. He cycles as his commute, so doesn't have to find extra time to do it, otherwise it would probably be hit and miss. Meditation also seems to help, and he seems calmer and more aware when he is meditating regularly.
He is also on meds, I have personally not noticed much benefit from the meds, but he feels that they help more with his focus at work and they have worn off by the time he gets home anyway due to the way they work.
I think eating regularly and healthily makes a difference, and also having good sleep routines/going to bed early etc.
DP has had lots of different types of counselling over the years and IMHO none has made a difference, I think this might be because his ADHD gets in the way of him setting new habits and he doesn't really seem able to engage with it long term.

Comingupriver · 04/03/2024 12:53

EcstaticMarmalade · 04/03/2024 10:59

I react to ADHD meds so can’t take them. I take some supplements which help instead. Let me know if you would like to know which ones I take, I’m not sure if you feel the same way about supplements as medication.

Please could you let me know. Thanks

Original poster

scatteredgreymatter · 04/03/2024 12:51

Thanks for all the posts. I really appreciate them.

Does anyone who is diagnosed have any insight into how borderline they thought they were, if that makes sense. I struggle so much but I don't know if I'm actually just lazy..

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SweetLathyrus · 04/03/2024 12:48

I would add, I have done A LOT of CBT over the years and it simply didn't work for me. I now realise that it was never going to work because I wasn't diagnosed and I needed therapy that was designed for a ND brain. But I also needed the medication to enable me to engage with therapy (I am only just now beginning to look for an ADHD coach after a year of medication).

So CBT might work, but it has to be designed to take account of ADHD - and the things you possibly just can't do.

Original poster

scatteredgreymatter · 04/03/2024 12:47

EspressoMacchiato · 04/03/2024 12:43

Don’t underestimate the power of nutrition.

Low carb helps massively.

Thanks. I tend to eat quite a bit of pasta and bread when I'm alone because I wfh and it's easy, plus I like to limit meat. I sort of know it's not ideal but I'm slim and have no external motivator to eat differently. However I should give it a try perhaps.

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Curiosity101 · 04/03/2024 12:46

@HoppingPavlova Sorry you are right. I missed a crucial word there. It should have read potential side effects, that's a typo on my part.

EspressoMacchiato · 04/03/2024 12:43

Don’t underestimate the power of nutrition.

Low carb helps massively.

SweetLathyrus · 04/03/2024 12:42

You could listen to the podcast We need to Talk About ADHD from March 4th. Joseph Pack the founder of Drug Free ADHD was the guest. It wasn't an approach I could see working for me, but it's a place to start.

Original poster

scatteredgreymatter · 04/03/2024 12:37

PlayDohDots · 04/03/2024 12:35

Apparently 1hr of moderate cardio exercise helps reduce ADHD symptoms for 4hrs. Definitely notice a difference in my case. I don‘t really have time for the gym so it‘s just brisk walking (habit started when I was out a lot with toddler DD in the stroller). I feel much better on days with 7000-10000+ step.

This one is contentious but caffeine absolutely makes a positive difference to my ADHD. It‘s a stimulant similar to ADHD meds and anecdotally works the same way in the brain. It calms me down, makes my thoughts clearer and I find it easier to concentrate and complete tasks. Many doctors don‘t advise self medicating with caffeine but I found exactly what works for me and always take care not to overdo it.

The caffeine in tea or coke is too low and I don‘t feel anything. I need 1 shot of strong espresso and feel amazing for 1-2hrs (real espresso, not Nespresso capsules which are weaker). I limit myself to 2 per day, usually 9am and 3-4pm. I add a buffer of 2 more espressos, depending on the workdays (eg travelling, events etc). So I might have a single in the morning and a double in the afternoon. I have no discernible side effects from this at all. Also no problems sleeping if the last espresso is no later than 6pm.

That's helpful! Then I should just get my exercise done in the morning rather than put it off until I've done my work, and then not do it.

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Original poster

scatteredgreymatter · 04/03/2024 12:36

MrsMikeHeck · 04/03/2024 11:11

I think not going on the meds is a good decision. I had my dx 4 years ago and started stimulant medication and there’s a part of me that wished I hadn’t. As you identify, it’s becoming dependent that is the issue. I feel like I’ve opened a door I can’t go back through. I also feel that it’s a lot harder to do the other things that help my ADHD now I’m on meds.

For me, the single biggest thing is exercise. It is so transformative. Specifically cardio. Before I started meds, I was exercising regularly and that had a huge impact on me.

As pp said, diet is another thing. I can’t improve my adhd with diet, but trying not to end up very hungry and/or sugar binging also helps.

I had a lot of CBT for severe depression as a teen and that has been hugely helpful in my adult life. It taught me a way of thinking that helped me address thinking and behaviour patterns. I would def consider finding a CHT therapist that you may be open to addressing your ADHD with CBT.

A huge thing for me was acceptance. Learning to be kind to myself, accepting and finding peace with my limitations. Often dropping the bar of my own expectations. Finding hacks, but then knowing the hacks will always stop working and I will need new ones. I always want a forever solution, and then crash when they eventually stop working.

James Clears Atomic Habits book is incredible. It’s not for ADHD but is so amazingly helpful. I also listen to hypnosis tracks a lot. Not adhd ones, but specific to certain traits eg money or organisation.

I have always meant to join ADDA - an American organisation with regular virtual support groups. These are very solution focussed - eg weekly ADHD in the workplace groups, or weekly accountability groups. The timings are for their US members, but there are some that could work.

Good luck.

Edited

This is so interesting and insightful, thank you.

Exercise - falls by the wayside due to always feeling behind on other more compulsory things.

Diet I'm not too bad.

James Clear - started it a million times. I love his weekly email but i've struggled to get on with the book so far. I did start putting my car keys down in the same place every time I walk through the door. Interestingly DH who is as far from ADHD as possible to be, does everything I read in Atomic Habits by nature.

You have made me more determined to keep looking at CBT. Thanks.

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PlayDohDots · 04/03/2024 12:35

Apparently 1hr of moderate cardio exercise helps reduce ADHD symptoms for 4hrs. Definitely notice a difference in my case. I don‘t really have time for the gym so it‘s just brisk walking (habit started when I was out a lot with toddler DD in the stroller). I feel much better on days with 7000-10000+ step.

This one is contentious but caffeine absolutely makes a positive difference to my ADHD. It‘s a stimulant similar to ADHD meds and anecdotally works the same way in the brain. It calms me down, makes my thoughts clearer and I find it easier to concentrate and complete tasks. Many doctors don‘t advise self medicating with caffeine but I found exactly what works for me and always take care not to overdo it.

The caffeine in tea or coke is too low and I don‘t feel anything. I need 1 shot of strong espresso and feel amazing for 1-2hrs (real espresso, not Nespresso capsules which are weaker). I limit myself to 2 per day, usually 9am and 3-4pm. I add a buffer of 2 more espressos, depending on the workdays (eg travelling, events etc). So I might have a single in the morning and a double in the afternoon. I have no discernible side effects from this at all. Also no problems sleeping if the last espresso is no later than 6pm.

Original poster

scatteredgreymatter · 04/03/2024 12:32

vivainsomnia · 04/03/2024 11:03

I have mindfulness the best therapy. Modeling my mind to slow down focussing on the present.

It has helped me to slow down but also to raise self awareness of the triggers so I can prepare better.

It's always an effort to slow down but I'm finding that the more I do, the easier it is and the quicker the self awareness.

Out of interest, do you identify with the hyperactivity bit? I totally don't. I think I would be inattentive if indeed I do have it.

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Original poster

scatteredgreymatter · 04/03/2024 12:31

EcstaticMarmalade · 04/03/2024 10:59

I react to ADHD meds so can’t take them. I take some supplements which help instead. Let me know if you would like to know which ones I take, I’m not sure if you feel the same way about supplements as medication.

Yes please I'm interested to know! Of course, anything that might help

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Original poster

scatteredgreymatter · 04/03/2024 12:29

LoveSandbanks · 04/03/2024 10:57

If I didn’t lose the journal I’d forget which page I’d put my list on!

adhd medication doesn’t have to be a lifetime commitment it it can really help while learning the skills you need to navigate life with adhd (although I’m going straight to the damn meds)

im curios why people don’t want to take the meds. As my gp said to me when it was decided that antidepressants were for life … would I feel bad if I had type1 diabetes and needed insulin?

Show quote history

lol to losing the journal.

The medication thing is complicated. I don't actually live in the UK is the first thing, they are even less readily available and some of them are not licensed I understand.

Then there is the navigating the assessment in a foreign language.

I don't want to go back through school reports.

If the meds were easily available I'd be more keen, but I think it would be an uphill struggle, whereas I can see I need the skills anyway.

It's an interesting point that the meds make it easy to learn the skills. To some extent I feel I can do it but don't if that makes sense. I don't do the work I am supposed to be doing. Why not? I can focus on looking for some new boots online (but I won't buy anything... so that is ultimately just a waste of time and a distraction).

OP posts:

HBGKC · 04/03/2024 12:24

EcstaticMarmalade · 04/03/2024 10:59

I react to ADHD meds so can’t take them. I take some supplements which help instead. Let me know if you would like to know which ones I take, I’m not sure if you feel the same way about supplements as medication.

I'd be interested in what supplements you take, pls (for my 19 yo DD).

MrsBennetsPoorNerves · 04/03/2024 11:39

MrsMikeHeck · 04/03/2024 11:18

A couple more things while I remember. They are specific to my own health but may be relevant.

I had an early menopause and that made everything much worse. HRT was amazing for me, so is def worth considering as/when peri menopause comes.

Also I have a history of low iron and borderline aneamia. Monitoring and keeping my iron at good levels is essential in managing my ADHD. You can by home test kits from a couple of companies eg medichecks. I supplement with the aim of keeping ferretin above 90.

Same with vitamin d. National guidelines are to take 400 a day October to April. Def worth doing that and consider monitoring to keep vit d levels optimum throughout the year.

That is very interesting, thank you. I have ongoing issues with iron levels so will investigate this!

Lanawashington · 04/03/2024 11:20

Marchingforwards · 04/03/2024 11:02

Is it really years to wait for the assessment? I’m months into waiting. I’m sure I have it and want drugs and anything else I can get. Thanks for the thread op. I’m following!

I think it depends what area you're in. I had my referral confirmation letter 6 months ago and that said that there is currently a 40+ month wait, I'm in Somerset

MrsMikeHeck · 04/03/2024 11:18

A couple more things while I remember. They are specific to my own health but may be relevant.

I had an early menopause and that made everything much worse. HRT was amazing for me, so is def worth considering as/when peri menopause comes.

Also I have a history of low iron and borderline aneamia. Monitoring and keeping my iron at good levels is essential in managing my ADHD. You can by home test kits from a couple of companies eg medichecks. I supplement with the aim of keeping ferretin above 90.

Same with vitamin d. National guidelines are to take 400 a day October to April. Def worth doing that and consider monitoring to keep vit d levels optimum throughout the year.