Treatments ADHD Coaching By Think ADHD By Think ADHD We hope you find this page helpful. Remember, symptoms vary
We hope you find this page helpful. Remember, symptoms vary between patients. If in doubt, speak to a healthcare professional.
Snapshot
Cognitive Behavioural Therapy (CBT) is regarded as one of the most effective non-medical treatments for managing ADHD.
While medication can help control some of the core symptoms like inattention, hyperactivity, and impulsivity, CBT addresses the underlying thought patterns and behaviours that often exacerbate these challenges.
For people with ADHD, CBT can be a powerful tool in improving emotional regulation, reducing impulsive behaviour, and developing strategies for staying organised and focused. CBT is grounded in the idea that our thoughts, feelings, and behaviours are interconnected. By changing how we think about situations, we can influence our emotions and actions.
In ADHD, negative thought patterns such as self-doubt or frustration can fuel impulsivity, procrastination, and poor self-esteem. Through CBT, individuals learn to reframe these unhelpful thoughts and replace them with more constructive, positive perspectives.
One of the key benefits of CBT for ADHD is its ability to help with emotional regulation. People with ADHD often struggle with intense emotions that seem to come out of nowhere, whether it’s irritation, anger, or anxiety. CBT teaches strategies for recognising early signs of emotional escalation, reframing negative thoughts, and applying calming techniques. These tools can help individuals manage emotional reactions before they spiral out of control, leading to a more balanced and less reactive way of responding to challenges.
Addressing procrastination with CBT
CBT is also particularly useful for addressing procrastination, a common issue in ADHD. The therapy breaks tasks down into smaller, manageable steps and provides techniques for overcoming the feeling of being overwhelmed by large projects. For example, someone with ADHD might learn to set clear, realistic goals for each day and use rewards to stay motivated.
By creating structure and routine, CBT helps individuals build better time management skills and reduces the stress associated with unfinished tasks. In addition to improving practical skills, CBT helps build self-esteem, which is often low in individuals with ADHD.
Many people with ADHD have experienced repeated failures in school, work, or relationships due to their symptoms, leading to negative self-perception. CBT addresses these feelings directly, helping individuals challenge the belief that they are “lazy” or “not good enough” and replace these thoughts with more compassionate, realistic ones.
But CBT doesn’t just address ADHD symptoms in the moment – it provides long-term tools for managing the condition. The strategies learned during therapy, such as cognitive restructuring and behavioural activation, can be used throughout life to improve focus, manage emotions, and create a sense of control over ADHD symptoms.
Whether used alongside medication or on its own, CBT can help individuals with ADHD lead more organised, fulfilling lives.
Key symptoms CBT can help with
Procrastination
CBT offers practical strategies for overcoming procrastination by breaking tasks into manageable steps and improving time management skills.
Emotional Dysregulation
CBT helps manage emotional outbursts and mood swings by teaching emotional awareness and calming techniques.
Impulsivity
CBT provides tools for pausing and reflecting before acting, helping reduce impulsive decisions or behaviours.
Low Self-Esteem
By challenging negative thought patterns, CBT helps individuals build a healthier self-image and increase their confidence.
More detail…
Emotional regulation is one of the core areas where CBT can help individuals with ADHD. People with ADHD often experience emotional dysregulation, where their emotions swing from one extreme to another, often triggered by minor frustrations.
CBT addresses this by helping individuals become more aware of their emotional triggers and develop coping strategies.
Mindfulness techniques, for example, encourage individuals to recognise the early signs of rising frustration or anger, allowing them to pause and apply calming methods before their emotions escalate.
Over time, CBT enables people with ADHD to better manage their emotions, leading to fewer emotional outbursts and improved emotional balance.
Procrastination is a well-known challenge for individuals with ADHD, often caused by feelings of being overwhelmed by large tasks. CBT helps by breaking these tasks into smaller, more manageable steps and offering tools to stay focused and motivated.
Cognitive restructuring is often used to challenge the belief that tasks are “too difficult” or “impossible to complete.”
Additionally, behavioural techniques, such as setting deadlines or using rewards, help people with ADHD develop a sense of accomplishment for completing small portions of tasks. This approach reduces the tendency to procrastinate and increases the likelihood of following through on commitments.
Cognitive restructuring is a key component of CBT and focuses on identifying and challenging negative thoughts that may contribute to ADHD symptoms. For individuals with ADHD, these thoughts often include self-criticism, such as “I can’t do anything right” or “I’ll never be able to stay organised.”
Cognitive restructuring helps people with ADHD recognise these automatic negative thoughts and replace them with more balanced and realistic perspectives. For example, someone might learn to reframe their thoughts as “This task is challenging, but I’ve succeeded before, and I can find a way to manage it.”
This shift in thinking can lead to improved self-esteem and greater motivation to tackle tasks.
Individuals with ADHD often experience low self-esteem due to struggles with organisation, focus, or relationships. These challenges can lead to a sense of failure or inadequacy, especially when compared to peers.
CBT directly addresses these self-esteem issues by encouraging individuals to reframe negative thoughts about themselves. By recognising that their ADHD symptoms are not a personal failing but a part of their condition, individuals can start to develop self-compassion.
Through repeated practice of cognitive restructuring, they can replace harsh self-judgements with more supportive and realistic self-talk, boosting their confidence and resilience in the face of challenges.
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