What to Expect in Therapy for Adults with ADHD
Beginning therapy for ADHD as an adult is a significant and proactive step in managing your condition. Whether this is your first experience with therapy or a continuation of previous efforts, understanding what to expect can help you make the most of the process. Therapy plays a crucial role in addressing the unique challenges posed by ADHD, offering strategies and support to enhance your daily life. This guide will walk you through the key aspects of what you can anticipate as you embark on this important journey.
1. First Things First: The Assessment
Your therapy journey will likely start with an adult ADHD assessment. This is where your therapist will ask you questions about your history, symptoms, and daily life. It might feel like a lot of information to share, but it’s all about understanding your unique situation. The goal is to get a clear picture of how ADHD affects you specifically—because everyone's experience with ADHD is different.
2. Setting Goals
Once the assessment is complete, you'll work with your therapist to set goals. These aren’t just lofty, vague ideas; they’re practical, achievable steps. Maybe you want to improve your time management, reduce procrastination, or better regulate your emotions. Your therapist will help you identify what’s most important to you and set clear, actionable objectives.
3. Understanding ADHD
Expect to spend some time just learning about ADHD. Your therapist will likely share insights into how ADHD affects your brain, behavior, and emotions. This understanding is key—it’s not just about knowing what ADHD is but also recognizing how it manifests in your life. You’ll explore patterns and triggers that may not have been obvious before.
4. Cognitive Behavioral Therapy (CBT)
One common approach in ADHD therapy is Cognitive Behavioral Therapy (CBT). CBT focuses on identifying and changing negative thought patterns and behaviors. For instance, if you often think, “I’ll never get anything done,” CBT helps you challenge that thought and replace it with something more constructive. It’s about shifting from self-criticism to self-compassion, which can be incredibly empowering.
5. Developing Strategies and Skills
Therapy is very hands-on. You’ll develop strategies to manage your ADHD symptoms. This might include techniques for time management, organization, and prioritization. You’ll learn how to break tasks into smaller, more manageable steps, create routines that work for you, and find ways to stay focused on what matters most. Expect to try different tools and strategies until you find what fits your lifestyle.
6. Working on Emotional Regulation
ADHD isn’t just about attention and focus; it also impacts your emotions. You might experience frustration, impulsivity, or mood swings. Therapy will help you develop better emotional regulation skills. This might involve mindfulness practices, relaxation techniques, or other methods to help you manage stress and stay grounded.
7. Addressing Co-Occurring Issues
Many adults with ADHD also deal with anxiety, depression, or other challenges. Therapy provides a space to address these issues as well. Your therapist might work with you on strategies to manage anxiety, improve your mood, or enhance your overall well-being. It’s about treating you as a whole person, not just focusing on ADHD.
8. Building a Support System
Therapy isn’t just about what happens in the session. It’s also about building a support system outside of it. You might talk about how to communicate your needs to others, whether it’s at work, with family, or in social situations. Your therapist can help you develop these skills, so you feel supported and understood in your everyday life.
9. Ongoing Progress and Adjustments
Therapy is a process, and it evolves over time. As you make progress, your goals might change, and that’s okay. You and your therapist will regularly assess what’s working and what’s not, making adjustments as needed. It’s a collaborative effort, with you at the center, driving your own progress.
10. The Long-Term View
Finally, remember that therapy is not a quick fix. It’s about creating long-term changes in how you manage ADHD. The skills you develop in therapy are tools you’ll use for the rest of your life. It’s a journey of self-discovery, growth, and empowerment.
Starting therapy for ADHD is a big step, and it’s one that can lead to meaningful change. You’re not just learning to cope; you’re learning to thrive. Expect to put in the work, but also expect to see the benefits as you take control of your ADHD and shape the life you want to live.