ADHD Adult Therapy: Options to Consider

ADHD (attention deficit disorder) is a neurodivergent mental health condition that affects the prefrontal cortex of the brain. This is where the executive function area responsible for self-regulation, working memory, organization, time management, and planning is located. The brain of a person with ADHD processes information differently than does a neurotypical one, and he or she experiences life differently as well.

Symptoms of ADHD typically manifest as inattentiveness, hyperactivity, impulsivity, trouble staying focused, emotional dysregulation, and difficulties persisting in projects that require sustained mental effort.

However, by the time a person with ADHD becomes an adult, he or she has usually come up with compensatory ways of managing or even hiding their symptoms, so they may not be as noticeable to others. Nevertheless, he or she still struggles with difficulty getting started on tasks, planning ahead, prioritizing, time management, organizing, and remembering details.

ADHD adult therapy

ADHD adult therapy is different than regular therapy. Most adults with ADHD already know what they should be doing, but they lack the necessary skill set to do it. What they need is concrete, practical help for dealing with symptoms such as disorganization and inability to focus that are interfering with their life, rather than delving into personal issues. They need help learning how to improve the way they function at work and in their relationships. Loma Linda Christian Counseling offers support tailored to these needs.

ADHD adult therapy is geared toward educating you on living with ADHD, helping you identify and tap into your unique strengths, teaching you how to build structure in your surroundings, and how to be present in the moment. Your therapist will work with you on skills such as communication, focus, emotional regulation, and time management, as well as assist you in finding ways to reduce the impact of your symptoms so you can lead a more productive life.

Evidence-based ADHD adult therapy options:

Cognitive behavioral therapy (CBT) for ADHD

Cognitive behavioral therapy for adult ADHD provides concrete strategies and techniques for coping with core symptoms such as inattention, impulsivity, disorganization, and distractibility.

The cognitive component of CBT focuses on identifying unhealthy patterns of thinking that lead to negative self-talk, such as magnifying your mistakes, downplaying your achievements, or having an all-or-nothing mindset.

That mindset can cause you to procrastinate or avoid tasks you don’t think you can do perfectly. CBT can help you to reframe and change those thoughts to more positive ones that are aligned with success and that boost confidence and self-esteem.

The behavioral component involves making constructive changes that enhance your ability to function well, such as restructuring your environment to make it more conducive to concentration and focus.

Your therapist will work with you on problem areas such as organization, planning, focus, and procrastination, and help you come up with practical strategies for staying on track and getting your tasks completed on time, such as using a calendar, task list, or a tracking app. He or she will also help you learn techniques that promote relaxation and quiet your mind.

Mindfulness-based cognitive therapy (MBCT)

Mindfulness-based cognitive therapy is a treatment modality that combines CBT with mindfulness meditation, which is a type of mental training aimed at boosting the function of areas of the brain that have been altered by ADHD.

Research studies have found that the mindfulness component of MCBT has an enhancing effect on attention, focus, emotional reasoning, and impulse control. Learning how to stay centered in the present moment without judging your thoughts, for example, can help improve concentration. Learning to view emotional states of mind as only temporary can help with emotional regulation and lead to improved impulse control.

Dialectical Behavioral Therapy (DBT) for ADHD

Dialectical behavioral therapy is a more specific, longer-term form of CBT that includes mindfulness and distress tolerance training to help you build skills that enable you to cope with day-to-day activities in a more positive, less emotional way.

Your therapist will, for example, help you learn how to manage difficult feelings so you are better able to regulate your emotions, as well as equip you with distress tolerance techniques to help you cope with tough times and challenges in a healthy way.

Acceptance and Commitment Therapy (ACT) for ADHD

Acceptance and commitment therapy emphasizes mindfulness and acceptance rather than judging or trying to modify your thoughts and feelings. Your therapist will help you explore your values, determine whether or not your behavior aligns with them, and encourage you to stay focused on the present moment and the bigger meaning of life.

ADHD coaching

ADHD coaching is a more recent treatment option. While not true therapy, an ADHD coach can help equip you with practical solutions for coping with ADHD-related challenges such as time management, goal setting, and problem-solving. They can, for instance, show you how to organize your home and work environment, structure your day, prioritize tasks, order your paperwork, or even put a system in place to pay your bills on time.

If you are interested in knowing more about ADHD adult therapy or would like to set up an appointment to meet with one of the counselors at Loma Linda Christian Counseling, please give us a call.