Three Simple Tricks to Manage ADHD Symptoms Based on the Root Cause
Attention Deficit Hyperactivity Disorder (ADHD) is a complex condition, and its symptoms—such as inattention, hyperactivity, and impulsivity—can vary depending on the individual. One of the key factors in managing ADHD is identifying the underlying cause of the symptoms. While many people think of ADHD purely as a dopamine deficiency, the truth is that the causes can be more nuanced, including issues with dopamine regulation or even past trauma. I covered these in an article a few weeks ago, which you can find here. Understanding these root causes can empower you to manage your symptoms more effectively (if indeed you want to manage them at all!).
In this post, we’ll explore three simple tricks for managing ADHD symptoms, tailored to different underlying causes: excess dopamine, insufficient dopamine, and dopamine system dysregulation. Plus, we'll touch on how past trauma can contribute and how to address that. Let's dive in.
Want to read the full post? Simply click the button below to continue reading for free. Paid subscribers can continue reading below.
While the content below has been prepared by a certified health professional, it should not be considered medical advice. Always consult with a trusted health professional before making changes.
Trick #1: Boosting Dopamine When It's Too Low (For Those with Dopamine Deficiency)
Symptoms of low dopamine can include fatigue, lack of motivation, and difficulty focusing. In ADHD, this can manifest as a tendency to feel unmotivated or distracted, particularly when tasks seem overwhelming or uninteresting.
What to do:
Increase dopamine naturally: Consider lifestyle changes that support dopamine production, such as regular exercise, especially aerobic activities like running or cycling. Exercise increases dopamine release, improving focus and mood.
Balanced diet: Incorporate protein-rich foods, such as lean meats, fish, eggs, and legumes, which contain the amino acids that help build dopamine. Folate-rich foods, like leafy greens, also support dopamine synthesis and metabolism.
Sunlight and sleep: Exposure to natural light, particularly in the morning, and prioritising good sleep hygiene can help regulate dopamine levels. Adequate sleep helps the brain reset, and sunlight exposure boosts dopamine production.
By focusing on these dopamine-boosting activities, you can naturally improve focus and motivation, without the need for medication.
Trick #2: Regulating Dopamine When It's Too High (For Those with Excessive Dopamine)
Some individuals with ADHD may experience symptoms of hyperactivity, impulsivity, and racing thoughts, which can often be linked to excessive dopamine in the brain. This can cause a feeling of being overstimulated and overwhelmed.
What to do:
Grounding exercises: Practices like deep breathing or mindfulness meditation can help bring down excessive stimulation by calming the nervous system. These practices activate the parasympathetic nervous system (the "rest-and-digest" mode), reducing hyperactivity, probably through the increased production of serotonin, which has a seesaw-like relationship with dopamine.
Avoid stimulants: If you're already producing too much dopamine, it might be beneficial to reduce intake of stimulants like caffeine or high-sugar foods, which can further exacerbate hyperactivity.
Regular breaks and structure: Having a set routine with planned breaks can help moderate your energy levels. Structured tasks allow you to engage your energy without pushing it into overdrive.
Support dopamine metabolism: Magnesium is the most important nutrient for the metabolism of dopamine, so ensuring that you get plenty through your diet (and supplements if you have a deficiency that’s too severe to be corrected through diet alone) can be helpful to reducing ADHD-symptoms.
By implementing calming strategies, you can bring your brain's dopamine levels back into balance, making it easier to manage the symptoms of hyperactivity and impulsivity.
Trick #3: Supporting Dopamine System Regulation (For Those with Dopamine Dysregulation)
Sometimes ADHD symptoms are not about too much or too little dopamine but rather a dysregulated dopamine system, where the brain’s ability to use dopamine in effective ways is impaired. This can lead to challenges with motivation, attention, and emotional control.
What to do:
Nutritional support for dopamine: Certain nutrients, like B vitamins, particularly B6 and B12, are crucial for dopamine production and regulation. Magnesium, as already mentioned, is another important mineral for neurotransmitter function. A well-balanced, nutrient-dense diet can support overall brain health.
Consistent, moderate exercise: Exercise—especially resistance training and moderate aerobic exercise—helps improve dopamine receptor sensitivity and modulate dopamine pathways in the brain. Regular physical activity strengthens the brain’s ability to utilise dopamine more effectively. Get your body moving and reap the rewards!
Cognitive behavioural strategies: Working with a therapist to develop cognitive behavioural strategies (CBT) can help manage emotional dysregulation. CBT helps reframe negative thought patterns and create coping mechanisms for difficult situations, enabling better management of mood swings and attention issues. Don’t love CBT? There are a plethora of different therapy options out there besides CBT, like nature-based therapies, narrative therapy, and art therapy. The key is not only to find a therapeutic modality that you like but a therapist that you connect with and trust to guide you through the therapeutic process.
Regulating a dysregulated dopamine system often requires consistent effort with both lifestyle changes and mental health strategies, but it can significantly improve ADHD symptoms.
Bonus Trick: Addressing Trauma and Its Impact on ADHD
Trauma, especially early-life stress or adverse experiences, can disrupt dopamine regulation and contribute to ADHD-like symptoms. When the body is in a constant state of stress, it impacts the brain’s neurotransmitter systems, leading to symptoms of inattention and hyperactivity.
What to do:
Trauma-informed therapy: Consider therapies that address the impact of trauma, such as IFS (Internal Family Systems) or somatic therapies, which can help to release stored stress and regulate the nervous system.
Mindfulness practices: Incorporating regular mindfulness or meditation practice can help calm the brain’s response to past trauma, improving focus and emotional regulation over time. Struggle with mindfulness or meditation? Try HeartMath techniques, which have been shown to improve cognitive functioning and behaviour in children with ADHD.
Balancing electrolytes: One of the ways that trauma is stored in the body is through imbalanced intracellular electrolytes, which can result in ADHD symptoms. Kooky as it may sound, making sure that this balance is restored after traumatic experiences can make a huge difference to your mental and physical health.
By addressing the root cause of ADHD symptoms—whether it’s excess or insufficient dopamine, dysregulation, or trauma—you can manage your symptoms more effectively and improve your overall well-being.
Tailor Your Approach to Your Unique Needs
Managing ADHD symptoms effectively is all about identifying the underlying cause and tailoring your approach accordingly. Whether it's boosting or calming dopamine, regulating a dysregulated system, or addressing trauma, the key is finding what works best for you. By incorporating these simple tricks into your life, you can take control of your ADHD symptoms and turn them into strengths by enhancing your ability to focus, manage emotions, and thrive.