Can therapy help with ADHD?

…I have had symptoms of depression, which is not my personality, it is like something outside of that. But with ADHD, it is not so much an illness, but a difference in my brain, so it is a part of who I am.

Many of us living with ADHD are trying to find the right treatment that works for us. For some, that could be therapy, medication, lifestyle changes, or a combination of strategies. Figuring out what helps can take some effort and practice.

Each of us has individual needs. It can be easy to become discouraged, but we can do this!  Our journeys will be unique. But remember, there are no right or wrong ways to do this as long as we keep trying!

How does therapy help?

ADHD can affect our lives in many ways. We may forget appointments, run late for events, and lose things often. It’s difficult for us to continue our education, focus at work, and handle our finances. Sometimes we act out on our impulsivity. And we might react in ways that we do not mean to and hurt others’ feelings.

Sometimes we feel that we can’t find support from loved ones. Family and friends may make well-meaning jokes about how we run late or how absent-minded we are. Or people may tell us to tone ourselves down, and not be extra.

Our relationships and self-esteem can suffer because of the symptoms of ADHD and what it does in our daily lives. It can start an unhealthy cycle. It might even cause us to try to self-medicate or have suicidal thinking.

Therapy can help us find ways to cope. Therapy can also help with self-esteem, changing negative thought patterns, anger management, and relationships.

There are different types of therapy that can help with ADHD:

• Cognitive behavioral therapy teaches us how to identify and challenge different thought patterns. CBT can also help you learn to problem-solve and improve time management.
• Dialectical behavioral therapy focuses on helping people with ADHD to regulate their emotions, change their behaviors, and practice acceptance.
• Family therapy includes your family or support system and aims to strengthen relationships.

A therapist  can help make a proper diagnosis and rule out other mental disorders that may mimic ADHD. In therapy, we can learn coping skills, time management strategies, critical thinking skills, emotional regulation skills, how to manage impulsivity and behaviors, and gain new perspectives on life events.

What can I do in addition to therapy?

Educating ourselves about ADHD, medications, and coping skills that help manage symptoms is very important.  Knowledge can empower us, increase our understanding of ADHD, and help to reduce the shame that is attached to all that goes with it.

We’re not perfect, so we may experience failure at some point. The shame of not being perfect no matter how hard we try is a constant internal battle and that can stop us from getting better or even trying. Practicing self-compassion through forgiveness and self-love can help us remember that our struggles are not personal shortcomings or character flaws.

A great way to practice self-compassion is to practice self-care. Some activities that help with ADHD include:

• Journaling: Journaling gives us a place to write down all the thoughts, events, and feelings that we have related to ADHD and in general.  It can show us behavior patterns that develop in our lives and negative thought patterns that we need to work on.  It also reduces stress and anxiety.
•  Practicing Gratitude Gratitude reduces stress levels and can increase productivity. Gratitude also increases happiness, reduces depression, and makes one more resilient. You can make time to express thankfulness by making a list, meditating, or sharing with others
•  Mindfulness and Meditation: Meditation and mindfulness can help those with ADHD improve focus, concentration, attention, and self-regulation skills by learning to be present in each moment without judgment. It also helps to reduce stress and improve self-esteem. It can be hard to do, but practicing these skills only makes us stronger!
• Taking Medication: Medication can also help people with ADHD feel more in charge of their lives. Typically,  two types of medications are used to manage ADHD: stimulants and non-stimulants. These medications can make it easier to manage symptoms of ADHD like focusing and controlling impulsivity.  We all have different genetic predispositions that influence the way our brains work and react to life situations. The biggest part of our journeys is to learn ourselves—and for some of us that means that medication is helpful for us to do just that.

If you’re managing ADHD, a therapist can assist you in finding the tools you need. But, therapy isn’t always accessible. If you aren’t able to see a mental health professional, know that there are ways to manage your ADHD at home. Leading with self-compassion and taking each day one step at a time are a great place to start.