Natural Solutions And Alternative Treatments To Heal Your ADHD
Living in New York City, with its fast pace and constant demands, can be particularly challenging for individuals with adult ADHD. Many high-functioning New Yorkers find themselves struggling to stay focused, manage impulses, and juggle multiple priorities—despite being highly successful in their careers and personal lives. While some turn to medication to help manage their symptoms, many others prefer to explore natural or non-stimulant remedies that align more with their lifestyle and values.
Adult ADHD is more than just a set of symptoms—it’s a unique way the brain is wired, affecting how attention, focus, and impulse control are managed. Often, the signs of ADHD are overlooked or misinterpreted until adulthood, when the demands of life make these challenges even more apparent. In fact, ADHD tends to run in families, and brain scans of those with ADHD reveal clear differences from non-ADHD brains, shedding light on the neurological basis of the condition. However, diagnosis and treatment should always be done by a well-trained professional to ensure accuracy and a tailored approach.
For those in New York City who want to manage ADHD without resorting to stimulant medications, therapy can be a powerful alternative or complement. As an experienced therapist, I work with clients to help them develop strategies that enhance focus, reduce impulsivity, and improve emotional regulation—without relying on stimulants. From mindfulness techniques and cognitive-behavioral strategies to lifestyle modifications, there are many tools available that can help you lead a more balanced, productive life while embracing your unique brain chemistry.
Whether you're struggling with staying on task at work, managing relationships, or feeling overwhelmed by the demands of your daily routine, therapy can provide the support you need to understand and manage your ADHD symptoms. Together, we can explore holistic approaches that fit your needs and help you harness the strengths that come with ADHD—while reducing the challenges. Let’s find a solution that works for you, without the need for stimulants, and allows you to thrive in all areas of your life.
Here are the primary treatment methods used for ADHD in the US:
Medication - Stimulant medications, such as methylphenidate (e.g., Ritalin, Concerta) and amphetamine-based medications (e.g., Adderall, Vyvanse), are commonly prescribed to manage symptoms of ADHD. These medications work by increasing the levels of neurotransmitters like dopamine and norepinephrine in the brain, which helps improve attention, focus, and impulse control. Non-stimulant medications like atomoxetine (Strattera) and certain antidepressants (e.g., bupropion) may also be prescribed in some cases.
Behavioral Therapies - Behavioral therapies, such as Cognitive Behavioral Therapy (CBT) and behavior modification techniques, are often used to help individuals with ADHD develop skills for managing impulsivity, improving organizational skills, and addressing emotional regulation. These therapies may also involve parent training and support for caregivers of children with ADHD.
Educational Support - Educational interventions aim to create a supportive learning environment for individuals with ADHD. This may include accommodations in the classroom, such as extended time on tests, preferential seating, and modified assignments. Individualized Education Programs (IEPs) or Section 504 Plans under the Individuals with Disabilities Education Act (IDEA) provide legal frameworks for ensuring appropriate educational support.
Lifestyle Modifications - Adopting healthy lifestyle habits can benefit individuals with ADHD. This includes regular physical exercise, adequate sleep, a balanced diet, and minimizing exposure to environmental stressors. These lifestyle modifications can help improve overall well-being and may complement other treatment approaches.
Typically, psychiatrists will try various medications, sometimes with great success. What happens when a client does not respond well to ADHD medications and/or prefers a more natural approach?
Supplements can potentially support mental health conditions such as depression, anxiety, and ADHD (Attention-Deficit/Hyperactivity Disorder), but they should not replace prescribed medications or therapy. It's essential to consult with a healthcare provider before starting any supplement regimen, as they can help determine appropriateness, dosage, and potential interactions with medications. Here are some supplements that have been studied for their potential benefits:
Supplements And Amino Acids used to Reduce adult ADHD symptoms:
Omega-3 Fatty Acids: Omega-3s may help support cognitive function and attention in individuals with ADHD.
Zinc: Zinc is involved in neurotransmitter function and may help support attention and behavior in some individuals with ADHD.
Magnesium: Magnesium supplementation has been studied for its potential to improve ADHD symptoms, although more research is needed.
Iron: Iron deficiency can impact cognitive function and attention. Supplementing with iron may be beneficial in individuals with iron deficiency anemia and ADHD symptoms.
Phosphatidylserine: Some studies suggest that phosphatidylserine supplementation may improve ADHD symptoms, including attention and behavior.
Melatonin: Melatonin supplementation may help improve sleep quality, which can be disrupted in individuals with ADHD.
L-Tyrosine - L-Tyrosine is a precursor to dopamine, norepinephrine, and adrenaline, neurotransmitters that play a key role in attention, focus, and mood regulation. Supplementing with L-tyrosine may help support cognitive function and mental alertness in individuals with ADHD.
L-Theanine - L-Theanine is an amino acid found in green tea that promotes relaxation without causing drowsiness. It may help reduce anxiety and improve focus, which can be beneficial for individuals with ADHD, particularly those who experience hyperactivity and impulsivity.
Tryptophan - Tryptophan is an essential amino acid that serves as a precursor to serotonin, a neurotransmitter involved in mood regulation and sleep-wake cycles. Some studies suggest that tryptophan supplementation may help support mood stability and emotional well-being in individuals with ADHD.
5-HTP (5-Hydroxytryptophan) - 5-HTP is another precursor to serotonin. It crosses the blood-brain barrier more easily than tryptophan and may increase serotonin levels, potentially improving mood, sleep quality, and behavioral symptoms associated with ADHD.
GABA (Gamma-Aminobutyric Acid) - GABA is an inhibitory neurotransmitter that helps regulate stress, anxiety, and impulsivity. Some research suggests that GABA supplementation may help calm the nervous system and improve focus in individuals with ADHD.
While amino acid supplements may offer some support for managing symptoms of ADHD, they should be used cautiously and as part of a holistic approach to treatment. Integrating supplements with professional guidance and evidence-based therapies can help optimize outcomes and improve overall functioning for individuals with ADHD.
Always discuss with a healthcare provider before starting any supplements, especially for mental health conditions like depression, anxiety, and ADHD. They can provide guidance tailored to your individual needs and ensure safe and effective treatment.
You may be undecided about treats or your ADHD. Here's what you should know about the consequences of not treating ADHD.
Untreated ADHD increases the risk for:
Addiction and addictive behaviors
High risk behaviors (unsafe sex, car accidents, accidental death).
Relationship problems (acting out behaviors, divorce, increased conflict)
Reduced education and vocational achievement (underachieving in school or work)
Poor self-esteem as a result of failures and difficulties
Poor work performance, losing jobs
Treating ADHD can reduce the risks of all of the above while maintaining creativity and hyper-focus.
For Depression and Anxiety:
Omega-3 Fatty Acids: Found in fish oil and certain plant sources, omega-3s (specifically EPA and DHA) may help reduce symptoms of depression and anxiety by supporting brain function and reducing inflammation.
Vitamin D: Low levels of vitamin D have been associated with mood disorders. Supplementing with vitamin D, especially in individuals with deficiencies, may help improve mood.
B Vitamins: B vitamins (such as B6, B12, and folate) play a role in neurotransmitter synthesis and regulation, which can affect mood. Deficiencies in these vitamins have been linked to depression and anxiety.
Magnesium: Magnesium deficiency has been associated with increased risk of depression and anxiety. Supplementing with magnesium may help support relaxation and stress management.
L-Theanine: Found in green tea, L-theanine has calming effects and may help reduce anxiety without causing drowsiness.
Probiotics: Gut health has been linked to mental health. Probiotics (beneficial bacteria) may support gut microbiota and potentially reduce symptoms of anxiety and depression.
SAM-e (S-Adenosylmethionine): SAM-e is involved in neurotransmitter production and may help alleviate symptoms of depression.
5-HTP (5-Hydroxytryptophan): 5-HTP is a precursor to serotonin, a neurotransmitter that regulates mood. Supplementing with 5-HTP may support serotonin levels and improve mood.
About Holistic Psychotherapy & Wellness Manhattan
Kimberly Seelbrede, LCSW is a New York State licensed Psychotherapist, EMDR Practitioner and Couple Therapist with a private practice in New York City, Montana and virtually. As a wellness psychotherapist and holistic consultant, she has received advanced, extensive training in Trauma Therapy, Psychoanalytic Psychotherapy, Internal Family Systems (IFS), Eye Movement Desensitization Reprocessing (EMDR), Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Somatic Experiencing (SE), and Nutrition & Integrative Medicine For Mental Health. She is passionate about honoring the exquisite interplay of the mind-body connection. Kimberly Seelbrede specializes in anxiety & mood disorders, trauma and women’s mental health. She brings over 20 years of counseling, coaching, and healing experience to her holistic practice and transformational work.
In addition to online therapy for anxiety, depression, trauma and relationship struggles, Holistic Psychotherapy & Wellness offers a wide variety of online services to fit the needs of busy professionals. New Yorkers often lead fast-paced and complex lives, which makes work-life balance and managing career, family and social obligations a challenge. Psychotherapy and wellness practices provide the support to help clients cultivate resources, resilience and enhanced emotional health, as well as uncover conflicts and obstacles that may interfere with having the life they desire.
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