ADHD and Therapy: How the Right Support Can Make a Difference

We live in a time where a plethora of information is available at the click of your keyboard. Often this information is confusing, complicated and contradictory. This article is intended to simplify the varied information surrounding ADHD and, hopefully, help you become more informed.

ADHD (Attention Deficit Hyperactivity Disorder) is often misunderstood. It’s not just about hyperactive kids who can’t sit still or adults who lose their keys. ADHD affects how the brain processes information, regulates emotions and manages daily life—sometimes making simple tasks feel overwhelming.

If you’ve ever struggled with focus, impulsivity or keeping up with responsibilities, you’re not alone. The good news? Therapy can help. It’s not about “fixing” ADHD—it’s about learning to work with your brain instead of against it so you can thrive.

Understanding ADHD: Beyond the Stereotypes

ADHD isn’t just about being easily distracted or fidgety. It affects executive functioning, which means things like planning, organizing, and emotional regulation can feel much harder than they should.

For many adults, this can look like:

• Struggling with deadlines and time management – Always feeling behind, no matter how hard you try.

• Feeling overwhelmed by clutter or unfinished tasks – You want to be organized, but it never quite clicks.

• Difficulty maintaining relationships – Interrupting, zoning out or forgetting important details.

• ​A constant sense of underachievement – Knowing you’re capable of more but struggling to get there.

It’s frustrating when you’re working twice as hard just to keep up with things that seem easier for everyone else. But ADHD isn’t about intelligence or effort—it’s about how your brain is wired. And once you understand that, you can start building strategies that actually work for you.

How Therapy Helps with ADHD

ADHD isn’t something you can just “push through.” It requires real strategies tailored to how your brain functions. That’s where therapy comes in. A therapist who specializes in ADHD can help you develop skills to manage distractions, regulate emotions, and structure your day in a way that works for you.

1. Rewiring Thought Patterns with CBT

Cognitive Behavioural Therapy (CBT) is one of the most effective approaches for ADHD. It helps people recognize negative thought patterns (like “I’m lazy” or “I’ll never get this right”) and replace them with practical strategies.

For example, if procrastination is a big struggle, CBT can help you:

• Break tasks into smaller, more manageable steps

• Set realistic deadlines instead of waiting for a last-minute adrenaline rush

• Use accountability techniques to stay on track

2. Building ADHD-Friendly Systems

Most “productivity advice” isn’t designed for ADHD brains. A therapist can help you find tools and systems that work for you, whether it’s:

• Time-blocking (scheduling focus periods with planned breaks)

• Digital reminders (so you don’t rely on memory alone)

• Visual organization methods (like color-coded lists)

It’s not about forcing yourself into a system that doesn’t fit—it’s about finding one that works with the way your brain naturally operates.

3. Managing Emotions & Rejection Sensitivity

A lot of people don’t realize ADHD isn’t just about focus—it also affects emotional regulation. Many adults with ADHD experience intense emotions, especially frustration, anxiety or rejection sensitivity (feeling deeply hurt by criticism or perceived disapproval).

Therapy can help by teaching:

• How to recognize emotional triggers before they take over

• Strategies for self-soothing and de-escalating frustration

• How to set boundaries and communicate needs clearly in relationships

4. Strengthening Relationships & Social Skills

ADHD can make communication tricky. Maybe you interrupt without meaning to, zone out in conversations or forget important dates. This can lead to misunderstandings and frustration in relationships.

Through therapy, you can learn:

• How to improve active listening skills

• Ways to repair trust when forgetfulness causes tension

• Communication techniques that help you express yourself without frustration

A therapist can also help your partner, family or friends better understand ADHD, so they can support you instead of just feeling frustrated.

Taking the First Step

If you see yourself in any of this, you’re not alone. ADHD isn’t something you need to “fix” because there’s nothing wrong with you. But you deserve support—and with the right tools, you can start managing ADHD in a way that works for you.

We have a wealth of well trained and experienced therapists at The Practice to help. Please feel free to contact us or call on 0333 0096 321 if you feel therapy can assist you.