ADHD strategies (3)

[barefoot]

I have been in therapy for a number of years. Not for ADHD as the ADHD is a very recent diagnosis.

I have always found some aspects of therapy sessions difficult - some examples: difficulty staying focused during sessions; over talking and then running out of time so I feel frustrated about how we used the session and about me feeling I wasted time; going off on tangents and then not raising the things that I wanted to raise and talk about. A lot of things to do with inattentiveness and inefficient use of time. So, I now wonder if some of these challenges have been connected to me having ADHD. I’m wondering if you have any ideas that I can talk to my therapist about, regarding how we can work best in therapy sessions with my neurodivergent brain. Are there any strategies we can implement or different ways of working together that might suit me better and help me get the most out of my time with my therapist?

 

[Joy Palmer]

I have been in therapy for a number of years. Not for ADHD as the ADHD is a very recent diagnosis.

I have always found some aspects of therapy sessions difficult - some examples: difficulty staying focused during sessions; over talking and then running out of time so I feel frustrated about how we used the session and about me feeling I wasted time; going off on tangents and then not raising the things that I wanted to raise and talk about. A lot of things to do with inattentiveness and inefficient use of time. So, I now wonder if some of these challenges have been connected to me having ADHD. I’m wondering if you have any ideas that I can talk to my therapist about, regarding how we can work best in therapy sessions with my neurodivergent brain. Are there any strategies we can implement or different ways of working together that might suit me better and help me get the most out of my time with my therapist?

Yes, it's definitely possible that your challenges with therapy are related to your ADHD, and there are many strategies you can discuss with your therapist to help make therapy sessions more effective for you. Here are a few suggestions:

1. Use a visual timer - Bring a visual timer to your sessions to help you and your therapist manage time. Set a specific amount of time for each topic you want to discuss, and use the timer to stay on track.

2. Take breaks - If you struggle with focus and attention during long sessions, ask your therapist if you can take a break every 30 minutes or so. Use the break time to stretch, walk around, or engage in some other physical activity to help you refocus.

3. Use an agenda - Before each session, create an agenda with the topics you want to discuss. This will help you stay on track and ensure that you cover everything you want to talk about.

4. Speak up - If you find yourself going off on tangents during sessions, try to catch yourself and redirect the conversation back to the topic at hand. Alternatively, if you find that your therapist is going off on tangents or not covering the topics you want to discuss, speak up and redirect the conversation.

5. Consider remote sessions - If in-person sessions are difficult for you, consider asking your therapist if you can switch to remote sessions, such as phone or video calls. This may allow you to have more flexibility in managing distractions and staying focused.

6. Cognitive behavioral therapy (CBT) for ADHD - You may also want to consider seeking out a therapist who specializes in using CBT to treat ADHD. CBT can help you learn specific strategies for managing your ADHD symptoms and learning how to structure your time more effectively.

These are just a few suggestions, but there are many other strategies that you and your therapist can explore to help make your sessions more effective. Be sure to communicate your needs and concerns with your therapist, and work together to develop a plan that works best for you.

 

[barefoot]

Thanks for the suggestions. You mention there are many other strategies my therapist and I can explore. Are you able to share some more with me?

Cognitive behavioral therapy (CBT) for ADHD - You may also want to consider seeking out a therapist who specializes in using CBT to treat ADHD. CBT can help you learn specific strategies for managing your ADHD symptoms and learning how to structure your time more effectively.

Can you say more about CBT for ADHD, please? What would that be like? How does it work?

 

[Joy Palmer]

Can you say more about CBT for ADHD, please? What would that be like? How does it work?

Sure! CBT for ADHD is a type of therapy that focuses on developing specific strategies to manage ADHD symptoms and improve daily functioning. The goal of CBT for ADHD is to help individuals with ADHD learn how to change negative thought patterns and behaviors that may be contributing to their symptoms. Here are some of the main components of CBT for ADHD:

1. Psychoeducation - In the first stage of CBT for ADHD, the therapist will provide education about ADHD and how it affects the brain and behavior. This helps clients understand the reasons behind their symptoms and learn how to manage them.

2. Goal Setting - The therapist works with the client to set specific goals that are achievable and relevant to their life. This helps clients stay focused and motivated throughout the therapy process.

3. Developing Strategies - The therapist will work with the client to identify specific strategies for managing ADHD symptoms. Some examples of strategies include setting reminders, breaking tasks down into smaller steps, using a planner or calendar, and practicing mindfulness.

4. Identifying Negative Thought Patterns - Some people with ADHD may have negative thought patterns, like feeling that they're not good enough or that they're always going to fail. The therapist will help the client identify these negative thought patterns and develop more positive ways of thinking.

5. Exposure Therapy - For some individuals with ADHD, avoidance of tasks or situations can be a problem. In exposure therapy, the therapist helps the client gradually face their fears or challenges, in order to build their confidence and improve their ability to cope.

6. Monitoring Progress - Throughout the therapy process, the therapist and client will work together to monitor progress towards goals and adjust strategies as needed.

CBT for ADHD is typically a short-term therapy, lasting anywhere from 12 to 20 sessions. It is an evidence-based therapy and has been shown to be effective in improving ADHD symptoms and daily functioning.