When you take the medication your doctor prescribes for attention deficit hyperactivity disorder (ADHD), symptoms like distractibility and inability to focus can be controlled to some extent. But do you sometimes feel like, "This medication is not enough, I need something more to organize my life"? This can be especially difficult when you have children, your job responsibilities increase, and you have to manage not only your own work but also the work of others.
Why is this therapy so important?
When it comes to managing adult ADHD, the most effective approach currently available is to use a combination of medication, skills training, and counseling/therapy . This is like a three-legged stool. If one leg is missing, the stool will tip over; if any of these three are missing, the results may be reduced.
Research shows that it is much easier for someone who receives a counseling approach, such as Cognitive Behavioral Therapy (CBT) , along with medication, to control their symptoms than someone who takes medication alone.
So what is CBT?
Simply put, this is a talking therapy method. It focuses mainly on two things:
1. Changing your thought patterns: Many people with ADHD have negative self-talk. Thoughts like "I can't do this," "I always procrastinate," and "I'm lazy" can greatly reduce your self-esteem. CBT works by identifying these negative thought patterns, changing them, and training you to think more realistically.
2. Changing your behavior: One of the main things that people with ADHD lack is organizational skills. In CBT therapy, you are taught how to break down large tasks into smaller tasks, create timelines for them, and do them in an orderly manner. As you practice these skills, they become a habit in your life.
Adults with ADHD use some behavioral skills less effectively than typical adults. CBT helps them learn those skills and maintain them until they become habits.
How do you find someone who is right for you?
The most important thing is to find someone qualified to help you on this journey. You can do this by asking your family doctor (GP) or your treating psychiatrist to refer you to someone who is suitable.
But remember, it can be a little difficult to find someone who specializes in CBT for adult ADHD. But don't give up. Once you find someone, the most important thing is whether you can build a good relationship with them.
"You need to be someone who can speak your mind without any fear or doubt, and speak your mind. Without that confidence, the treatment will not be successful."
Other options and help methods
Going to individual therapy may not be possible for everyone. It may be expensive, or it may be difficult to find the time. In such cases, there are several other options you can try.
| Help system | What benefit does this give you? |
|---|---|
| Group Therapy | You can get together with other people who have ADHD like you and share your experiences. It's a great feeling to know that "I'm not the only one who suffers from this." It's also less expensive. |
| Marriage & Family Therapy | If ADHD symptoms (impulsivity, breaking promises, forgetfulness) are causing problems in your marriage or family relationships, it can be very helpful to go to counseling with your partner or family members. |
| ADHD Coach | They are not licensed counselors, but they can help you with practical things like planning your daily routine, being punctual, and setting goals. This is something you can do in addition to counseling. |
| Mindfulness Meditation | This is very helpful in reducing stress, focusing the mind, and controlling negative thoughts about oneself. This is a good complement to CBT treatments. |
Mindfulness Meditation to focus the mind
No matter how well you treat it, managing stress is important when living with ADHD. One of the best ways to do this is through mindfulness meditation .
"But it's not easy for someone with ADHD to sit still for 30 minutes and concentrate," you might think. That's true. So you can try short, active meditations that are specifically designed for people with ADHD. For example, something like a 5-minute walking meditation .
Mindfulness is about practicing non-judgmental observation of your thoughts . Instead of blaming yourself for things like, "Oh, I forgot about that again," it teaches you to think, "Okay, I forgot about that, that's normal, now what do I do next?"
By finding the right counselor and treatment method for you, you can definitely build the skills you need to live a successful, happy life, even with ADHD.
Take-Home Message
- The best results for adult ADHD come from a combination of medication, therapy, and skills training .
- Cognitive behavioral therapy (CBT) is a treatment method that can help you change your negative thought patterns and build self-confidence.
- When looking for someone to consult with, talk to your doctor . Also, choose someone you can trust and open up to.
- In addition to individual counseling, you can add things like group therapy , ADHD coaches , and mindfulness meditation to your treatment plan.
- Although living with ADHD can be challenging, with the right support and strategies, you can succeed. Don't give up.
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