Natural Relief for Adult ADHD: Complementary Strategies for Increasing Focus, Attention, and Motivation With or Without Medication

by Stephanie Sarkis

For some people with attention deficit/hyperactivity disorder (ADHD), medication may not be the right answer, and for others, medication alone may not be enough. Natural Relief for Adult ADHD offers an accessible, research-based guide on the most effective non-medication treatments for ADHD.

If you have ADHD, you may find it hard to stay focused on one thing and have trouble with time management and organization. You may also act on impulse—often with negative results. Whether you’re in treatment, on medication, or are looking for alternative ways to get your symptoms under control, this book will provide you with sound, complementary strategies to increase your focus, get organized, and stay motivated.

In the book, you’ll find a ton of information on how to manage your ADHD, such as body awareness techniques to prevent sensory overstimulation common in ADHD; working memory training; massage, acupuncture, acupressure, chiropractic treatment; how food additives can affect ADHD symptoms, particularly certain pesticides; how to incorporate organic food into the diet while on a budget; and much, much more.

If you are looking for proven-effective alternative treatments to get your ADHD under control and take back your life, this book will be your go-to guide.

Genres: Adhd, Self Help, Nonfiction, Health, Mental Health, Psychology

224 pages, Paperback

First published June 1, 2015

About the author

Author of 10 Simple Solutions to Adult ADD: How to Overcome Chronic Distraction and Accomplish Your Goals, Natural Relief for Adult ADHD: Complementary Strategies for Increasing Focus, Attention, and Motivation With or Without Medication, Adult ADD: A Guide for the Newly Diagnosed, Making the Grade with ADD: A Student's Guide to Succeeding in College with Attention Deficit Disorder, ADD and Your Money: A Guide to Personal Finance for Adults with Attention-Deficit Disorder.

Reviews

[Holli Keel · Rating 3 out of 5]

The person who wrote this book understands ADHD, because they put everything in small sections, told you ahead of time what they would tell you, and they got to the point right away. My takeaway is that stimulants are possibly the best treatment, but exercise, meditation, decluttering, and other de-stressing techniques can also be effective. Yay me for already working to implement these! This book just assures me I’m on the right path and to keep at it.

[Quinn Torgerson · Rating 4 out of 5]

Very very good beginner book for learning about ADHD. So much research included as well which is very important! Easy read too.

[Lauren · Rating 3 out of 5]

This a quick easy read about Adult ADHD. I like that the author cites a lot of research within the text which other books I've read on ADHD have failed to do. I knew a lot of the information already so I would only recommend it for people who don't know a lot about the condition yet. It did remind me to watch out for a few problem behaviors and gave me a few new resources to use.

[nikki · Rating 5 out of 5]

This book was written in clear and succinct parts, really easy to follow. Information is often reinforced as well, which helps with retention. I liked its emphasis on research, while covering many topics as objectively as possible, and providing cost-effective alternatives to more expensive treatments. The frequent suggestions to resources at the back are a great addition.

[Sasha Boersma · Rating 3 out of 5]

Informative, but not a lot of direction. Was good to share when studies conflicted (ie - 2 studies against acupuncture, one neutral, one pro). But I was looking for more insight.

Lots of tips though, not just for ADHD, but relevant for anxiety, depression, PTSD, and ASD.

Just didn't have as much insight for my situation as I was hoping.

[Laura Buckley · Rating 3 out of 5]

Most useful things I took from the book I’ve put a positive spin/ solution on them otherwise you’re just listening to a million things that’s wrong with you. Poor tone good solutions (the book)

CBT = DO IT

CBT therapy explained easily: Recognise a negative thought. Turn it into a positive through using an image such as a red stop sign.

Change your neg thought (for example before meeting a group of new people) to something that does not include the word “not” such as “they are going to think I’m weird” to “I am sociable, confident and a great storyteller”.

Use the acronym THINK

THINK can help you take control, make good decisions, talk less, and listen more.

THINK stands for True, Helpful, Inspiring, Necessary, and Kind:
T – TRUE. Is what you are saying true, or is it ‘fake news’? Lies and misinformation hurt others and reflect the liar as someone untrustworthy.
H – HELPFUL. Are your words helpful? Assisting others to make better decisions by offering good advice is also important.
I – INSPIRING. Are others inspired by what you are saying? People are greatly inspired by words that influence to prompt others to do amazing things.
N – NECESSARY. Do your words need to be said? Useless chatter is annoying, while language that actively hurts others is wholly unnecessary.
K – KIND. Is what you want to say kind? We all know the saying “if you don’t have anything nice to say, say nothing at all”. Unkind sentences have the power to hurt people.
CBT group sessions the best therapy over individual or support group. CBT substantially better

Exercise over meds

Side note - (I’ve done meds they’re great but hate that it makes me feel reliant, also they’re expensive and my blood pressure increased)

Lots of research shows that exercise can be MORE effective than amphetamine medication and literally changes the way your brain works - but to note that many people with ADHD want to go a million miles an hour straight away. It also talks about how (it of course helps to relieve the anxiety and depression that often comes with ADHD) It says to choose any exercise and make obtainable goals instead.

VARIETY

And go for exercise with variety, with other people and with structure (was surprised by this) such as every Wednesday at 6pm. No right way to do the exercise, easy to do movements, structure, no special equipment and a rewards system e.g points - VARIETY most important. People with ADHD tend to prefer the outdoors so incorporate this in your plan. Exercise partner helps for motivation - virtual or real. Personal trainer can be an accountability person and a safety benefit so that you don’t underdo or overdo. Music can help prevent distraction and music that matches the tempo and makes perceived exhaustion to be less than it is. Get out and move - even if something doesn’t feel like exercise - just go for a walk. Anything and everything.

Sneaky exercise

Take steps instead of elevator

GREEN THERAPY -

head to green places - significant reduction in ADHD symptoms!! 🌲🌿🌴🌱🌳hiking walking running skiing playing picnic

WELL DONE

Excitement in something new but can phase quickly - go to something with a lot of positive reinforcement- fast paced to maintain attention

Yoga and martial arts are good - instructed led but then independent

Different types of yoga - recommendations on which are best -

Meh

Brain games neurofeedback - to help with working memory but not proven to eliminate ADHD symptoms- verbal and visual spacial -

4 types of attention

types of attention - 4 types
sustained (reading a book),
selective (focus on one thing and blocks out the background) such as dining with someone and blurring out the background -
alternating attention - read instructions On a model car and building the model car-
divided attention - eat dinner whilst talk on the phone

Move whilst on task

Cerebellum smaller in ADHD brains - motor issues - balance - moving around whilst doing a task helps your brain more work effectively- walking around while you are reading -


Play an instrument:

Sluggish cognitive tempo - easily bored,
Distracted - time blindness - what you hear and what uou process is not the same thing - tempo of music is important when it comes to ADHD - it intensifies those feelings - take this into consideration when stressed etc - play an instrument! Helps to relax and understand timing

[Sam Roe · Rating 1 out of 5]

This book has some really disgusting ideas on eating that equate to “stop eating so much” - assuming that I eat too much because I have ADHD. There’s no mention of nuance, the difference in UK vs European proportions, the difference of body types, age, it’s just so recklessly general information that is either common sense, easily googleable, or just dangerous. For the love of god don’t let the young people in your life get a peak at this. Shameful.

[Liz Dahlenburg · Rating 5 out of 5]

The book was excellent. Some really good practical ways to combat ADHD. I will say get the physical book or ebook and not the audiobook. She throws so much information at you, it’s hard to just remember it all and having a physical book would help take notes. It’s really full of the basic information a lot of times people may forget to do when you have the ADHD diagnosis for a long time, good reminder.

[Lindsay · Rating 3 out of 5]

Good brief look at the most used therapies. Good resource if you're new to adhd. Written with adhd in mind - short paragraphs and chapters, intros and summaries of every chapter. Overall nothing really new in this book.

[Michael Bilitewski · Rating 4 out of 5]

Insgesamt ein gutes Buch mit sinnvollen Tipps um mit ADHS umzugehen.
Einige Hinweise sind aber spezifisch für die USA und helfen daher nicht weiter.
Trotzdem hat das Buch mir wertvolle Impulse geliefert.

[Lisa Powell · Rating 3 out of 5]

Had a few handy bits of info -- good summary of what is out there, nice and succinct. Suffered a bit from a slightly derisive (far too strong a word, but on that spectrum) take on the subject.

[Rachel Brune · Rating 4 out of 5]

Really good but I kept getting distracted and putting it down.

[Kristen · Rating 4 out of 5]

An overview that is helpful to anyone that's desiring to understand what is helpful for those with adult ADHD.

[Sally Hannoush · Rating 5 out of 5]

I was excited when I found out I won this book. I have ADHD and am on medication for it-twice a day. I never realized how much of a basket case I was until the joys of missing days off of it due to shortage. Getting all the help I can get is my number one thought. A lot of the information is basic overall health tips so anyone can read this book and get something out of it. It helps explain common problems that other people do not understand about ADHD. There is a section that gives resources on many topics that can help with dealing with ADHD and other life problems even if you do not have this condition. I like the many ideas about activities, diets, management, exercise, and finding out how a lot of other things in life relate to ADHD. I keep hoping back and forth in the book reading things that strike my interest when it does. And to re-read. I also noticed that a lot of these habits or characteristics I could relate to and had no idea that it is a part of a ADHD "profile."

[Kathleen · Rating 4 out of 5]

Natural Relief for Adult ADHD is a well written book that backs up its ideas with research. It covers the many factors that may affect ADHD in a positive or negative way. Although it was written to help relieve symptoms without medication, the various types of medicines and their effects were still covered as some of them many better work when combined with the other suggestions. Not only does the book address what one should do, it also lists the reasons why one should do it. There were so many aspects I never would have considered as having an effect on ADHD. The book itself is broken up into small chapters to make it easily accessible. I would recommend it for anyone would wants to better understand Adult ADHD and the positive steps that can be taken to alleviate its symptoms. (I received this book in a goodreads giveaway.)