Maybe you’ve previously benefitted from taking medication to manage your ADHD. But now, you’re having trouble filling your prescription because of a stimulant shortage. This can be an extremely stressful situation for an individual with ADHD, especially if your symptoms were quite severe prior to taking medication. You might worry that you won’t be able to function without your medication, or that you will completely backslide on all of the progress that you’ve made.
What if you’re currently having difficulty getting your necessary ADHD medication due to a shortage? You’ll need to implement some strategies to manage your symptoms without medication in the interim. It’s possible to find relief from your symptoms without medication, and these tips can help.
Create a Routine with Accountability
First, it’s important to create a routine that you’ll follow for the time being, preferably in coordination with someone who can hold you accountable. Many people with ADHD find it easier to adhere to a routine when they have a friend, family member, or classmate whom they’ve made a commitment with.
Determine how you should spend your time. Reach out to people who can accompany you for different activities if possible.
Use Organizational Tools
Make sure to write down your schedule in a planner, calendar, or scheduling app to stay on top of everything you need to do. You might also want to set up notifications and reminders to alert you when you have to start certain tasks.
Lots of people with ADHD struggle with time blindness. Using an app that sends you helpful alerts can enable you to tackle your to-do list in a timely fashion.
Limit Your Screen Time
For people with ADHD, spending too much time using screens can worsen their symptoms. This is a good opportunity to evaluate your screen time and decide if you need to cut back. You might want to set limits on certain apps on your phone, or keep your laptop closed when you’re not working.
When you’re not using screens, you might be surprised by how much easier it is to focus. If you work from your computer, make sure to step it away from it occasionally throughout the day to give yourself a few breaks.
Spend More Time Outdoors
Spending time outside can clear your head. Going for a walk during your lunch break, sitting on your porch before you start your workday, or simply taking a stroll to a local park to read a book, getting some fresh air can help you “reset” yourself throughout the day.
Plus, enjoying time in nature can help you resist the temptation to use screens. It’s not a replacement for medication or a “cure” for ADHD. But it’s certainly a healthy habit that can benefit your mental and physical wellbeing.
Get Plenty of Sleep
There’s no doubt that a lack of sleep can exacerbate your ADHD symptoms. It’s important to choose a specific time to go to bed and wake up. Be sure to put your phone in a place where you cannot reach it before you get into bed. You may want to use an alarm clock that is separate from your phone for the time being.
Connect with a Therapist
If you are not already meeting with a therapist regularly, it’s a good idea to reach out to one now so that you can get the support you need during this time. You may also want to reconnect with a previous therapist if you’ve benefitted from working with them.
Are you struggling to manage your ADHD symptoms during the stimulant shortage? Talk therapy can help. Reach out to us to learn more about our ADHD therapy services.