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Attention Deficit Hyperactivity Disorder (ADHD) affects both children and adults. It can make it harder to stay focused, manage emotions, and control impulsive behaviour. While medication can be helpful for many people, it is not the only option. A range of therapies can help people with ADHD feel calmer, improve daily life, and build better coping skills.
According to the NHS, ADHD affects around 3 to 4% of adults in the UK. Research also suggests that around 5% of children worldwide have ADHD, making it one of the most common neurodevelopmental conditions.
Behavioural therapy
Behavioural therapy is one of the most widely used treatments for ADHD. It focuses on changing unhelpful behaviours and encouraging positive habits through clear goals and rewards.
For children, parents and teachers often play an important role by providing consistent routines and positive reinforcement. Adults can also benefit by learning strategies to manage distractions, improve organisation, and reduce impulsive behaviour.
Over time, these techniques can help people feel more in control and less overwhelmed.
Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy, often called CBT, helps people understand how their thoughts, feelings, and behaviours are connected. Although it does not cure ADHD, it can help manage common challenges such as anxiety, stress, low self-esteem, and emotional regulation.
Many people with ADHD find that CBT gives them practical tools to handle everyday situations more calmly. Learning how to break tasks into smaller steps and challenge negative thinking can make a big difference.
Mindfulness therapy
Mindfulness encourages people to focus on the present moment rather than becoming distracted by racing thoughts or outside distractions.
Simple breathing exercises, guided meditation, and body awareness techniques can help reduce stress and improve concentration. While mindfulness may take time to learn, regular practice can help some people respond more calmly to difficult situations instead of reacting impulsively.
Many people include mindfulness as part of their daily routine alongside other treatments.
Cryotherapy
Cryotherapy is another therapy that some people explore as part of their wider wellbeing routine. It involves exposing the body to very cold temperatures for a short period (Source: The Good Practice), either through whole-body cryotherapy or localised treatment.
Some people report feeling more relaxed, energised, or mentally refreshed after cryotherapy sessions. The cold exposure may also help reduce muscle tension and support recovery after exercise, which can contribute to an overall sense of wellbeing.
However, there is currently limited scientific evidence to show that cryotherapy directly treats or calms ADHD symptoms. It should be viewed as a complementary wellness option rather than a replacement for established treatments such as behavioural therapy, CBT, or medication. Anyone considering cryotherapy should speak with a qualified healthcare professional, especially if they have underlying health conditions.
Occupational therapy
Occupational therapy helps people develop practical skills for everyday life. An occupational therapist may suggest ways to improve organisation, time management, and daily routines.
This type of therapy can also help people adapt their home, school, or work environment to reduce distractions and make tasks easier to manage.
Small changes, such as creating structured routines or using visual reminders, can have a positive impact on daily life.
Exercise and movement therapy
Regular physical activity can help reduce restlessness and improve mood. Exercise encourages the release of chemicals in the brain that support focus, motivation, and emotional wellbeing.
Activities such as swimming, cycling, walking, yoga, or team sports may help people feel calmer while also improving sleep and reducing stress. The best results usually come from choosing activities that are enjoyable and can be done consistently.
Finding the right approach
There is no single therapy that works for everyone with ADHD. Each person experiences the condition differently, so treatment often involves trying different approaches or combining several therapies.
Behavioural therapy, CBT, mindfulness, occupational therapy, and regular exercise all have strong evidence supporting their role in helping people manage ADHD symptoms. Cryotherapy may also appeal to some people as part of a broader wellbeing plan, although more research is needed to understand its specific effects on ADHD.
Working with healthcare professionals can help identify the most suitable combination of therapies, allowing people with ADHD to feel calmer, build confidence, and enjoy a better quality of life.