Do you have Adult Attention Deficit Hyperactivity Disorder (ADHD)? If so, you may already be taking medication prescribed by a doctor to control your symptoms. But sometimes you may feel like, "This medication alone is not enough." Because medication alone does not solve all problems. That's when Cognitive Behavioral Therapy , or CBT for short, can help us a lot.
Simply put, CBT is a form of talk therapy. It can help you overcome challenges you may face in your education, at work, or in your personal relationships. Whether you take medication or not, CBT can help you feel more relaxed and help you cope with everyday life.
What actually happens in CBT?
CBT is based on a very simple, yet very powerful idea: that many of the problems in our lives begin with wrong, false, or negative thoughts that come to our mind.
These kinds of thoughts are probably very familiar to you when living with ADHD. Let's look at some examples.
| Negative thought patterns common with ADHD |
|---|
| "I made one or two mistakes, which means I make mistakes all the time. I don't care." |
| "Nobody thinks I'm a good person. Nobody cares about me." |
| "Everything that can go wrong will go wrong. My whole day is over." |
| "Even though this is a small problem, it's a big burden for me. I can't bear this." |
| "I don't like this job, so I'm going to get fired anyway." |
| "I can never be as smart as my friends/partner." |
Do you understand now? How these wrong thoughts create obstacles in your life. These thoughts are the ones that drag you down without you even realizing it.
CBT therapy helps you identify these harmful, negative thoughts. Then, you learn to replace those negative beliefs with true, realistic, and positive thoughts.
Think about how much easier it is to do the things you want to do when your outlook is positive. It's like a positive cycle. When your mind is happy, you feel good about yourself. Then you can get more done. That makes you happier.
How does this treatment work?
When you see a therapist, during the first few sessions you and your therapist will discuss what you need to improve. These will usually be things that relate to your daily life. For example, you may want to learn how to plan your work, manage your time , finish a task, or learn how to control your anxiety.
Then, you and your therapist will work together to create a clear action plan to achieve your goals. But this isn't just limited to your time with the therapist. You'll also be given small "homework" assignments to do at home between sessions. Don't worry, these aren't just homework assignments from school! They're just a chance to practice what you're learning in real life.
Let's look at another example. Imagine that you are a person who is always late.
1. First step: Your therapist may tell you to do practical things like wear a watch at all times, have a clock in every room of your house, and set an alarm on your phone . These will help you become more aware of time.
2. Step 2 (CBT Core): At the same time, you will examine your thoughts to see if they are contributing to your lateness. You may have a thought in your mind: "I'm always late, no one expects me to be on time." But that's not true, is it? It's those kinds of wrong, self-defeating thoughts that you learn to change.
Experts say that people with ADHD often act like they are "putting out fires." That is, they struggle to solve a problem or issue after it arises. The main goal of CBT is to change your thoughts and actions and stop that "fire" from starting in the first place.
And the most important thing to remember is that CBT is one of the most effective treatments in the world for anxiety and depression . Many people with Adult ADHD commonly experience both anxiety and depression.
How do you find a good therapist?
There are many therapists who offer CBT, but not all of them are experts in treating ADHD, so it's important to find someone who is right for you.
Things you can do
- The best and first thing to do is to ask your doctor. Ask your doctor about a therapist who can recommend CBT for ADHD.
- You can also inquire about this from the psychology departments of major hospitals or universities in Sri Lanka.
- Ask a friend or family member you trust about this. They may have experience with this.
Once you find a therapist, don't be afraid to ask questions. Make sure they have experience with ADHD. It's also important to make sure that the therapist is a good fit for you. If you don't build a good rapport and trust between you, the results of the treatment may be limited.
How long will this take?
Most people see significant improvement after about 12 to 15 sessions, which is about 3 to 4 months. However, you may need to stay in treatment for longer. The longer you stay in treatment, the more the new good habits you learn will become deeply embedded in your life.
CBT or medication? Which is better?
Many people get the best results when they combine medication and CBT . While medication helps balance brain chemistry, CBT helps you change your thinking and behavior patterns.
But maybe you don't want to take medication, or you have trouble tolerating the side effects of medication. In that case, CBT therapy alone can be very effective for you.
The best and most accurate decision about this is to talk to your treating doctor. He or she will help you decide on your condition, your needs, and the treatment plan that best suits you.
Take-Home Message
- CBT is a talking therapy that helps with adult ADHD. It involves changing your negative thinking and behavior patterns.
- This treatment can be done with or without prescription medication, but a combination of both often produces the best results.
- CBT teaches you practical skills to overcome the challenges of everyday life, such as being punctual, planning work, and completing tasks.
- It is very important to choose a therapist who has experience with ADHD, can communicate well with you, and is a good fit for you.
- Always discuss with your doctor what treatment method is best for you.
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