3 Natural Strategies for Coping with Adult ADHD

February 22, 2013

Healthy Life

Strategies for Coping with Adult ADHD

Strategies for Coping with Adult ADHD

When we think of ADHD, we tend to think of children; unfortunately, this is not a condition that they just grow out of; many continue to struggle with symptoms well into adulthood, where it can create a whole new host of problems that can put jobs and relationships at risk to name just a couple of potential issues. Maximizing control of symptoms is paramount for minimizing the disruptive effects of ADHD and this usually means not relying solely on medications, since many find their effects leave something to be desired. Fortunately, there are many natural strategies that can really augment your conventional treatment and make coping with this condition much easier.


If you are looking for the ultimate mental health tool, meditation is where it’s at. While heavily associated with spiritual practice, it is ultimately a practical tool for anyone looking to improve their well-being and reduce stress. Research on its effects for ADHD specifically, suggest that it may be of great benefit for symptom management. One study in particular found that 78 percent of adults reported improvement in symptoms and overall well-being with 30 percent reporting a reduction in symptoms of at least 30 percent—this degree of improvement is considered the standard when evaluating whether medications have produced a statistically significant improvement in ADHD. On average, participants meditated about 90 minutes a week in five sessions.


It should be no surprise that exercise is right up there when it comes to naturally coping with ADHD symptoms. Physical activity is good for the brain in general , and when looking at the effects in people with ADHD specifically, it appears to improve the condition through various mechanisms including improved memory and executive function (brain activity involved in organizing and planning), increasing production of chemicals involved in learning and memory, and reducing impulsive behavior.  So, if you have been neglecting your physical fitness, here is one more important reason to get back on track—you will reap so many other benefits as well.  Ideally you should get in at least 30 minutes at a time, but if you are really pressed for time, break it up into chunks that last at least 10 minutes.

Deep Breathing

Deep breathing appears to be another effective tool for managing ADHD symptoms naturally. This type of breathing helps balance the nervous system, which can offer a host of benefits for this condition such as decreased stress—which can exacerbate symptoms—and increased ability to pay attention. There are lots of different breathing techniques but one simple one you can start off with is simply consciously slowing down your breathing to five or six full breaths per minute—sit in a comfortable position and observe yourself inhaling and exhaling. The best part is, you can do it anywhere. It is important to practice on a regular basis and not just when you feel yourself getting stressed. By doing it regularly, you condition yourself to breathe more deeply more frequently and you will find yourself naturally becoming calmer and more at ease on a regular basis.

Kelli Cooper is a freelance writer who enjoys sharing natural health tips; if you are interesting in learning more about coping with ADHD as an adult, click here for more information.

3 Natural Strategies for Coping with Adult ADHD

This site is for information and support only and NOT a substitute for professional diagnosis and treatment!

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