When I was a boy psychologist first learning about ADHD, I thought meditation, relaxation training and/or hypnosis  should be an effective treatment because it trains the mind to focus.

One of the attempts to define hypnosis even calls it a state of heightened focus. Additionally, my patients were reporting heightened abilities to concentrate after starting one of these programs.

Unfortunately, at that time, there was no scientific research supporting the effectiveness of any of these procedures with ADHD.  Russell Barkley, the well-known researcher, specifically said meditation wsas not effective for ADHD

Well, here we are 20+ years later and we have research support that meditation is effective for reducing ADHD symptoms.

There are several studies available, mostly researching mindfulness meditation. There are even studies utilizing functional MRI to document brain changes–increased thickness and density ( these are good things for your brain indicating increased capacity in the area that’s growing).

Mindfulness meditation is a technique that focuses on increasing awareness of basic sensory information, as in breath mindfully. This technique involves focusing on your breathing and constantly redirecting your attention back to your breathing when it starts to wander.

The technique involves calmly redirecting your attention with the expectation that you will gradually find it easier to stay focused.

There are all sorts of variations on these techniques include the Transcendental Meditation  technique of using a focus word on each exhalation. And most of us have heard of the all-purpose “Om” spoken out loud as an aid to meditation.

Mindfulness meditation has been demonstrated to alter attentional networks, change EEG patterns  and change dopamine (neurotransmitter ) levels.

Practically, meditation is easy to understand, somewhat more difficult to do. Surpisingly, (to me anyway) I have had reasonably good results in my private practice with this technique.

It requires no equipment although some simpler biofeedback equipment, such as the Heartmath  EmWave Personal Stress Reliever may enhance the effect and make compliance easier.

If you decide to use mindfulness meditation you should find a qualified instructor at least initially. It should be someone with specific training in meditation and ADHD such as your basic baby boomer psychologist who was exposed to all the meditation techniques back in the 60s.

Pick somebody with training and credentials. The nice exercise instructor reading a technique out of a book after an exercise class is not a good choice.

Meditation is an  effective technique and needs to be taken seriously. It will be worth it  in the long run.

T–

For more information on ADHD, see Training the ADHD brain–computerized cognitive retraining @ http://terrygingrasphd.com

In the years since I was a boy psychologist,we have discovered that it is possible to train people’s brains to improve attention,memory, working memory and almost every other cognitive function. More recently we’ve discovered that it also works for ADHD!

Different training techniques improve different brain functions without medication. In some cases medication is discontinued, in other cases it is considered a supplemental treatment.

There are three of techniques so far to train brains–computerized cognitive retraining (CCR),neurofeedback and meditation training. They each have a different focus and each has a base of research indicating that they are effective.

CCR-computerized cognitive retraining- is a set of brain exercises that are kind of like video games but are designed to stress the brain and increase performance. They are mental calisthenics and like weight training for your muscles, they actually increase the size and density of specific brain areas. This increases your  brain’s ability to pay attention, control impulses and function in high stimulus environments (like classrooms).

Neurofeedback or EEG biofeedback is designed to help individuals change their brainwaves. There are four different wavelengths generated by the brain. One of these, Beta, is associated  with concentration. Another, Theta is associated with disorganized thinking. ADDers are thought to generate an excess of Theta and to undergenerate Beta. Most neurofeedback treatment protocols try to reverse this and increase Beta while decreasing Theta.

This can be accomplished with regular training at a treatment center specializing in neurofeedback. Treatment protocols usually involve 20-30 sessions. Changes/ improvements are thought to be permanent and there is research supporting effectiveness.

The last brain training technique is meditation training. This is a very loosely defined area that covers mindfulness meditation, biofeedback and different types of relaxation. There is research supporting effectiveness. This approach is the most direct–if someone can’t pay attention, why not train them directly to pay attention? Only recently has there been research supporting this approach.

These are the three methods of training the ADHD brain. They all have their utility depending on individual situations. I have used all three methods for years and am impressed with the results achieved. They are all medication free and/or may effect the amount of medication required. They produce permanent changes.

In upcoming posts, I will cover each procedure in more detail. Hopefully making your decisions easier.

T–