What is ADHD?

• ADHD (Attention Deficit Hyperactivity Disorder) is defined by the DSM-5-TR, as a neurodevelopmental disorder that impairs an individual's ability to concentrate, direct one's attention, organise thoughts and control impulses. 
• Living with ADHD can be frustrating and your symptoms might vary depending on which of the three subtypes you might present with. 
• Those with the hyperactive subtype, struggle with a mind that is constantly racing in a desperate attempt to seek some form of organisation. Ironically, this results in you feeling more distracted and disorientated than before, resulting in higher levels of stress and anxiety. 
• The inattentive subtype might struggle to pay attention, stay focused on tasks and are constantly distracted. This can make completing tasks and meeting deadlines challenging and anxiety inducing. 
• Some people present with both of these symptoms simultaneously which is known as a combined type.

Music Therapy-inspired interventions:

Music can lift us out of depression or move us to tears - it is a remedy, a tonic, orange juice for the ear. But for many of my neurological patients, music is even more - it can provide access, even when no medication can, to movement, to speech, to life. For them, music is not a luxury, but a necessity. - Oliver Sacks

How does it work?

Music therapy has become an increasingly popular method of alternative ADHD treatment as it has been known to reduce symptoms such as anxiety and depression, help organise and structure one's thoughts, and is easy enough to implement from the comfort of home. It is particularly helpful with managing ADHD symptoms because music is perceived by several parts of the brain, leaving less room for those pesky racing thoughts when you are engaged with music.

Engaging in music through listening or active participation, such as learning to play an instrument, helps to structure and organise your thoughts when it comes to planning, anticipating and reacting to situations. Here are some tips from music therapy experts to try at home, and the best part is that you do not even need to be able to play an instrument to implement any of these quick tips!

• Take note of your response to songs: Do you get excited when you hear a Coldplay song? Play it during the day to help burn off that excess energy and manage those racing thoughts! Do you mellow out when you hear Moon River? Incorporate it into your nightly routine to prepare your mind to wind down.Rebecca West, with the Music Institute of Chicago, underscores the transformative potential within music such as rhythm, melody and tempo which can affect change throughout the body if they are applied as tools to modify non-musical behaviours.

• Reduce external stimuli (turn off the TV): People with ADHD are less likely to remain focused on any activity if there are external stimuli present. Reducing screen time can help you stay engaged with the music you are listening to or playing on your instrument.

• Create a daily routine playlist: Create a selection of fun songs that perk up your mood and leave you feeling good. This will ease your brain into tackling mundane tasks that can sometimes be challenging or anxiety-inducing.

• Learn to play an instrument or write your own songs: Learning an instrument can improve your levels of concentration as you focus on an enjoyable activity that provides structure for your brain

According to research, singing is considered a “mega-vitamin” for the brain. Singing along to your favourite song or writing a new one entirely can help improve memory, concentration and even help you process your emotions.

Final thoughts

Music serves as a powerful medium for self-expression, processing emotions and organising chaotic thoughts. It has also been used as a therapeutic tool for managing depression, anxiety and other symptoms that are associated with ADHD. Managing ADHD symptoms without medication is possible but varies between individuals, so it is always best to consult with your doctor to determine the best approach for your individual needs.

References: 

1. Chowdhury, M. R. (2019, October 22). 15 Music Therapy Activities and Tools. PositivePsychology.Com. https://positivepsychology.com/music-therapy-activities-tools/
2. Klemm, A., & Abulhosn, R. (2022). 9 Benefits of Music Therapy. 9 Benefits of Music Therapy. https://www.choosingtherapy.com/benefits-of-music-therapy/
3. Koutsoklenis, A., & Honkasilta, J. (2023). ADHD in the DSM-5-TR: What has changed and what has not. Frontiers in Psychiatry, 13. https://doi.org/10.3389/fpsyt.2022.1064141
4. LVMC. (2022). Can ADHD Be Effectively Treated Without Medication? Lompoc Valley Medical Center. https://www.lompocvmc.com/blogs/2022/october/can-adhd-be-effectively-treated-without-medicati/
5. Rodgers, A., Layne. (2023). Music Therapy for ADHD: How Rhythm Builds Focus. https://www.additudemag.com/music-therapy-for-adhd-how-rhythm-builds-focus/
6. Roth, E., & Weiss, K. (2023). Types of ADHD: Inattentive, Hyperactive-Impulsive, and More. Healthline. https://www.healthline.com/health/adhd/three-types-adhd