To ask for non-medication based ADHD tips

[scatteredgreymatter]

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.

I believe there are therapists and the like who specialise in working with patients with ADHD and who can help you work to find tools to manage it. But realisticallyy, you're not going to solve this with therapy. You can use medication or you can find tools that will help you manage it better.

Sorry if I'm not very clear... therapy not just like sympathetic ear therapy. Like Cognitive Behavioural Therapy which is a recognised intervention for ADHD. Has anyone found this available online?

I was diagnosed with ADHD 18 months ago and take medication but it’s not a magic fix.

CBT and coaching (specific neurodiverse coaching) have helped tremendously. I disagree with the poster above who says you won’t solve it through therapy, my experience is that therapy is the most crucial part.

also, exercise and being outdoors as well as limiting screen time. Big help to the brain when your body is active.

diet is a big one too. Eat enough protein and limit processed crap especially refined sugar. Drink enough water.

OP sorry if I'm hijacking here but I am looking for a similar approach for my 19 year old dc (i.e supporting via CBT or similar alongside 'life' strategies, rather than medication). Is there a good place to start in terms of finding a reputable therapist who specialises in neurodivergence? There are loads online but I've got no idea how to tell which are genuine....

Have you tried bullet journalling? The guy who came up with it has ADHD. I'm not talking about the beautiful pages that you see online, but the super basic things. So for example I'm going on holiday and I packed yesterday, but I always find it super stressful as I'm worried I'll forget the things I need to pack the last morning. I flipped to the next page of my bullet journal and made a list. But I don't have endless bits paper or various notebooks. Everything I need is now in that diary.

I'm not diagnosed with ADHD but sometimes I'm convinced I have it (and honestly sometimes I think I don't). But I know lots of people with ADHD use bullet journals and find it helpful.

Thanks Stella. Where did you go for therapy? Is it CBT?

Thanks Pain. I had never heard of this, I do write bullet pointed lists. Will look at this a bit more now.

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?

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 have a contents page so can't forget!

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 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.

Try looking up Access to Work ADHD coaching – even if you're not eligible for a grant because you're not officially diagnosed it should give you an idea of what's out there. (Unfortunately my grant expired before I could sort my shit out and get coaching, so can't recommend one personally)

@LoveSandbanks That's not really equivalent though as a comparison.

Taking insulin, very few types available, no side effects if administered correctly. And if you don't take it you will die. Very simple and easy choice.

Taking ADHD meds - tonnes of side effects (physical and mental), lots of different types that may or may not work so trial and error. Technically optional for the vast majority of people. Some people can't try them at all if they have certain underlying health issues.

Taking anti depressants - same as the above.

Speaking personally, I get huge anxiety about starting new medication which is enough to initially stop me. Especially with antidepressants, with a very low mood and low motivation combined with the anxiety of going onto a medication where I don't know how I'll respond... I can see why people are hesitant.

I have adhd but am currently unmedicated due to other health reasons. Medication does make a difference but it doesn't fix everything.

I don't have any magic bullets but I do find that habit stacking can be helpful - ie linking new habits to existing habits such as brushing your teeth.

Training family members on how they can support you effectively. Eg prompting me appropriately when they can see I am stuck, reminding me to eat and drink etc

Using Alexa etc to set reminders for stuff to help me stay on track.

Lists! Still haven't found the right app for me personally, so I often resort to pen and paper.

Accountability buddies.

I haven't tried CBT. Would definitely consider this if others say that it works!!

Taking ADHD meds - tonnes of side effects (physical and mental)

Thats a really odd blanket statement. There is potential for side effects, but no more than with many other health conditions. I know lots of people who take ADHD meds with absolutely no side effects. Other people have side effects, are happy to live with these on balance, or are swapped to other meds where they have less. As with any medicine you will get the odd person who seems to think they experience every possible side effect, that’s not unique to ADHD meds trust me - I’ve even had people who have given me a running list of side effects in the exact order they appear in the patient leaflets.

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.

And yy to exercise, diet and adequate sleep, as well as limiting screen time, but these can all be challenging to achieve for people with unmedicated adhd! Rope family in to help where possible!

You might be interested in The Food mood connection by Uma Naidoo

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 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

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

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

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).

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