ADD / ADHD Treatment and Help

Understanding your ADD / ADHD treatment options

Treatment for attention deficit disorder isn’t just about seeing doctors or taking medication. The term treatment actually refers to behavior, management, or action—not just to medical approaches. ADD/ADHD treatment can mean changing your habits, altering your frame of mind, talking to others, and learning strategies to help yourself or your child. And you don’t have to pick just one treatment. In fact, the best way to treat ADD/ADHD is to combine several different methods to get the best possible result. You have the power to figure out what works for you or your child and implement the appropriate treatments. Finding relief for the symptoms of ADD/ADHD is in your hands.

ADD / ADHD treatment and help: Your lifestyle makes a big difference

You can begin your treatment for ADD/ADHD today—at home. Evidence shows that eating a healthy diet, getting plenty of exercise, and making other smart daily choices can help you or your child manage the symptoms of ADD/ADHD.

Regular exercise is a powerful ADD / ADHD treatment

Exercising is one of the easiest and most effective ways to reduce the symptoms of ADD/ADHD. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. In this way, exercise and medications for ADD/ADHD such as Ritalin and Adderall work similarly. But unlike ADD/ADHD medication, exercise doesn’t require a prescription and its side effect free.

In addition to improving concentration and decreasing hyperactivity and impulsivity, regular exercise can also elevate your mood, combat stress, improve memory, increase motivation, keep depression and anxiety at bay, help you sleep better, and prime your brain for learning. For the best relief of symptoms:

• Try to exercise on most days. You don’t have to go to the gym. A 30-minute walk four times a week is enough to provide benefits. Thirty minutes of activity every day is even better.
• Pick something enjoyable, so you’ll stick with it. Activities that require close attention to body movements, such as dance, gymnastics, martial arts, and skateboarding, are particularly good. Team sports are also a good choice. The social element keeps them interesting.
• Get out into nature. Studies show that spending time in nature can reduce the symptoms of ADD/ADHD in both children and adults. Double up on the benefits by combining “green time” with exercise. Try hiking, trail running, or walking in a local park or scenic area.

Eating right can regulate the symptoms of ADD / ADHD

While diet doesn’t cause ADD/ADHD, what you eat does have an effect on your mood, energy levels, and symptoms. Eating regularly is particularly important. Many people with ADD/ADHD eat erratically—often going without a meal for hours and then binging on whatever is around. This isn’t good for your symptoms of ADD/ADHD or your emotional and physical health. You can turn things around by setting regular mealtimes and planning your meals with ADD/ADHD in mind.

• Schedule regular meals or snacks no more than three hours apart.
• Make sure you’re getting enough zinc, iron, and magnesium in your diet. Consider a daily multi-vitamin if you’re unsure.
• Try to include a little protein and complex carbohydrates at each meal or snack. These foods will help you feel more alert while decreasing hyperactivity.
• Add more omega-3 fatty acids to your diet. A growing number of studies show that omega-3s improve mental focus in people with ADD/ADHD. Omega-3s are found in salmon, tuna, sardines, and some fortified eggs and milk products. Fish oil supplements are an easy way to boost your intake.

The importance of sleep in ADD / ADHD treatment

Many adults and children with ADD/ADHD have sleep difficulties. The most common problems include:

• Trouble getting to sleep at night, often because racing thoughts are keeping you up.
• Unrefreshing, restless sleep. You or your child toss and turn throughout the night and wake up feeling tired.
• Difficulty waking up in the morning. Waking up is a daily struggle. You or your child may sleep through multiple alarms and feel groggy and irritable for hours after getting up.

Regular quality sleep can lead to vast improvement in the symptoms of ADD/ADHD. Simple changes to daytime habits go a long way toward resting well at night.

ADD / ADHD treatment and help: Try therapy to learn better coping skills

Treatment for ADD/ADHD can also mean seeking outside help. Professionals trained in ADD/ADHD can help you or your child learn new skills to cope with symptoms and change habits that are causing problems. Some therapies focus on managing stress and anger or controlling impulsive behaviors, while others teach you how to handle time and money better and improve your organizational skills.

Therapy treatment options for adults with ADD / ADHD

Therapy—that is, help from a professional trained in ADD/ADHD—can be helpful treatment for both the emotional issues related to attention deficit disorder and for practical, day-to-day issues.

• Talk therapy. Adults with ADD/ADHD often struggle with issues stemming from longstanding patterns of underachievement, failure, academic difficulties, job turnover, and relationship conflict. Individual talk therapy can help you deal with this emotional baggage, including low self-esteem, the feelings of embarrassment and shame you may have experienced as a child and teenager, and resentment at the nagging and criticism you receive from people close to you.
• Marriage and family therapy. Marriage and family therapy addresses the problems ADD/ADHD can create in your relationships and family life, such as conflicts over money problems, forgotten commitments, responsibilities in the home, and impulsive decisions. Therapy can help you and your loved ones explore these issues and focus on constructive ways of dealing with them and communicating with each other. Therapy can also improve your relationships by educating your partner and family members about ADD/ADHD.
• Cognitive-behavioral therapy. Cognitive-behavioral therapy encourages you to identify and change the negative beliefs and behaviors that are causing problems in your life. Since many individuals with ADD/ADHD are demoralized from years of struggle and unmet expectations, one of the main goals of cognitive-behavioral therapy is to transform this negative outlook into a more hopeful, realistic view. Cognitive-behavioral therapy also focuses on the practical issues that often come with ADD/ADHD, such as disorganization, work performance problems, and poor time management.
• Behavioral coaching. Coaching is not a traditional form of therapy, but it can be a valuable part of ADD/ADHD treatment. In contrast to traditional therapists, who help people work through emotional problems, coaches focus solely on practical solutions to problems in everyday life. Behavioral coaches teach you strategies for organizing your home and work environment, structuring your day, and managing your money.

Therapy treatment options for children with ADD / ADHD

Children with ADD/ADHD can benefit from similar types of therapy to those available to adults. Kids can use talk therapy as an outlet for emotion, as well as behavioral therapy for modifying behavior.

• Behavior therapy. Behavior therapy involves reinforcing desired behaviors through rewards and praise and decreasing problem behaviors by setting limits and consequences. As parents, you can set up a customized program for your child with the help of behavioral specialist. Patience is key with behavioral therapy. One day, your child may behave beautifully, and the next, fall back into old patterns. Sometimes it may seem as if the training is not working. However, over time, behavioral treatment can improve the symptoms of ADD/ADHD in kids.
• Social skills therapy. Because kids with attention deficit disorder often have difficulty with simple social interactions and struggle with low self-esteem, another type of treatment that can help is social skills training. Normally conducted in a group setting, social skills training is led by a therapist who demonstrates appropriate behaviors and then has the children practice repeating them. A social skills group teaches children how to “read” others’ reactions and how to behave more acceptably. The social skills group should also work on transferring these new skills to the real world.

ADD / ADHD treatment and help: Medication is a tool, not a cure

Prescription drugs for ADD/ADHD can be helpful in treatment, but it’s important to understand that medication is a tool, not a cure. Medication for ADD/ADHD doesn’t work for everyone, and even when it does work, it won’t solve all problems or completely eliminate symptoms. In fact, while medication for ADD/ADHD often improves attention and concentration, it typically does very little to help symptoms of disorganization, poor time management, forgetfulness, and procrastination.

What you need to know about medication for ADD / ADHD

• Everyone responds differently to ADD/ADHD medication. Some people experience dramatic improvement while others experience little to no relief. The side effects also differ from person to person and, for some, they far outweigh the benefits. Because everyone responds differently, finding the right medication and dose takes time.
• Medication for ADD/ADHD is more effective when combined with other treatments. You will get much more out of your medication if you also take advantage of other treatments that address emotional and behavioral issues and teach you new coping skills.
• ADD/ADHD medication should always be closely monitored. Medication treatment for ADD/ADHD involves more than just taking a pill and forgetting about it. You and your doctor will need to monitor side effects, keep tabs on how you’re feeling, and adjust the dosage accordingly. When medication for ADD/ADHD is not carefully monitored, it is less effective and more risky.
• If you choose to take medication for ADD/ADHD, that doesn’t mean you have to stay on it forever. Although it isn’t safe to bounce off and on any drug repeatedly, you can safely decide to stop treating your ADD/ADHD with medication if things aren’t going well. If you want to stop taking medication, be sure to let your doctor know your plans and work with him or her to taper off your medication slowly.

ADD / ADHD treatment and help: Tips for supporting your child’s treatment

Your child’s number one resource for treating his or her attention deficit disorder is you—the parent or caretaker. You set the stage for your child’s emotional and physical health. You have control over many of the factors that can positively influence the symptoms of ADD/ADHD and allow your child to thrive.                                             

Treatment for childhood ADD / ADHD starts at home

Children with ADD/ADHD are more likely to succeed in completing tasks when the tasks occur in predictable patterns and in predictable places, so that they know what to expect and what they are supposed to do.

• Follow a routine. It is important to set a time and a place for everything to help a child with ADD/ADHD understand and meet expectations. Establish simple and predictable rituals for meals, homework, play, and bed.
• Use clocks and timers. Consider placing clocks throughout the house, with a big one in your child’s bedroom. Allow plenty of time for what your child needs to do, such as homework or getting ready in the morning.
• Simplify your child’s schedule. Avoiding idle time is a good idea, but a child with ADD/ADHD may become even more distracted and “wound up” if there are too many after-school activities.
• Create a quiet place. Make sure your child has a quiet, private space of his or her own. A porch or bedroom can work well too—as long as it’s not the same place as the child goes for a time-out.
• Set an example for good organization. Set up your home in an organized way. Make sure your child knows that everything has its place. Role model neatness and organization as much as possible.

The importance of praise

As you establish a consistent structure and routine, keep in mind that children with ADD/ADHD often receive criticism. Be on the lookout for good behavior—and praise it. Praise is especially important for children who have ADD/ADHD because they typically get so little of it. A smile, positive comment, or other reward from you can improve your child’s attention, concentration, and impulse control. Do your best to focus on giving positive praise for appropriate behavior and task completion, while giving as few negative responses as possible to inappropriate behavior or poor task performance. Reward your child for small achievements—these will lead to bigger successes down the road.

ADD / ADHD treatment and help: Tips for supporting your own treatment

Treatment for adult ADD/ADHD that stops at therapy or medication is not enough. There is a lot you can do to help yourself tackle the challenges of ADD/ADHD and lead a calmer, more productive life. With the right tips and tools, you can manage many of the symptoms of your ADD/ADHD on your own.

You can improve daily habits, recognize and use your strengths, and develop skills that can help you work more efficiently, increase organization, and improve your interactions with others. Self-help treatment can make a huge difference in your symptoms, relationships, career, and state of mind.

At work

• Practice better time management. Set deadlines for everything, even for seemingly small tasks. Use timers and alarms to stay on track. Take breaks at regular intervals. Avoid piles of paperwork or procrastination by dealing with each item as it comes in. Prioritize time-sensitive tasks and write down every assignment, message, or important thought.
• Create an environment that works for you. Make frequent use of lists, color-coding, reminders, notes-to-self, rituals, and files. If possible, choose work that motivates and interests you. Notice how and when you work best and apply these conditions to your working environment as best you can. It can help to team up with less creative, more organized people—a partnership that can be mutually beneficial.

Relationships

• Prioritize relationships. Schedule activities with friends and keep your engagements. Be vigilant in conversation: listen when others are speaking and try not to speak too quickly yourself. Educate your loved ones about ADD/ADHD and the ways in which it affects your social skills. This can help alleviate a lot of conflict and blame.
• Create better communication. While someone else is talking, make an effort to maintain eye contact. If you find your mind wandering, mentally repeat their words so you follow the conversation. Practice not interrupting. To interact positively with the people around you, you need to be attentive, responsible, and able to control impulsive behaviors in conversation.

Related articles

Related links for ADD / ADHD treatment and help

General information about ADD / ADHD treatment

Identifying and Treating ADHD: A Resource for School and Home (PDF) – In-depth guide to the diagnosis and treatment of ADD/ADHD in children. (U.S. Department of Education)

Psychosocial Treatment for Children and Adolescents with AD/HD – Includes information about behavioral therapy at home, social skills training, and classroom interventions. (National Resource Center on ADHD)

Behavioral Treatment for ADHD: An Overview – Introduction to the behavioral treatment of ADD/ADHD in children, including parenting tips. (athealth.com)

ADD / ADHD treatment referrals

CHADD Professional Directory – Once you accept the CHADD agreement, choose a type of professional from the dropdown menu beginning with Any Category. (Children and Adults with Attention-Deficit/Hyperactivity Disorder)

Attention Deficit Disorder Resources – A directory of providers for professional help with ADD/ADHD. Broaden your search if you don’t get enough providers in your initial search. (Attention Deficit Disorder Resources)

National ADHD Directory sponsored by ADD Resources – Helps you to find an ADD/ADHD coach or a professional organizer. Use the dropdown menu labeled Service Provider Type. (ADDResources.org)

Coaches for ADD / ADHD treatment

Coaching and ADHD in Adults – Discusses how ADD/ADHD coaches are trained and how to select the right coach for you. (ADDResources)

 Jocelyn Block, M.A., and Melinda Smith, M.A., contributed to this article. Last reviewed: February 2010.