When ADHD Shows Up in Therapy: What to Do if You’re Wondering if You Have It

As a therapist, I’ve often worked with ambitious individuals who are deeply in touch with their emotions, committed to personal growth, and motivated to overcome obstacles in their lives. Many come to therapy to explore specific concerns like relationship difficulties, anxiety, or emotion regulation. But occasionally, an intriguing possibility arises that shifts the focus of our work: ADHD.

If you’re someone who has been working through personal challenges, only to find yourself wondering if ADHD might be playing a role in your struggles, you’re not alone. Many clients mention feeling distracted, unmotivated, or stuck in a cycle of procrastination and then ask, “Could this be ADHD?”

Let’s explore what this curiosity is all about, examine ADHD symptoms, and discuss strategies to help manage them.

Understanding ADHD: More Than Just Distraction

ADHD, or Attention-Deficit Hyperactivity Disorder, is more than just the stereotype of a hyperactive, distracted person. Many people with ADHD don’t fit the typical mould. While it’s most commonly diagnosed in childhood, some individuals aren’t diagnosed until adulthood—sometimes after they've already been through therapy for other issues.

ADHD is a neurological condition that affects how people regulate their attention, emotions, and behaviour. For some, this means a tendency to be easily distracted. For others, it manifests as trouble with motivation, organization, and completing tasks. It’s not that these individuals aren’t capable; their brains process tasks differently, which can lead to frustration, confusion, and feelings of inadequacy.

Common Symptoms of ADHD in Adults

If you're reflecting on this possibility, here are some common symptoms that might resonate with you:

1. Inattention and Difficulty Focusing

It can be tough to stay on task, especially when the task feels boring or unimportant. You might start something with enthusiasm, only to realize hours later that you've wandered down a rabbit hole of unrelated activities. ADHD often makes maintaining focus challenging—not due to laziness, but because of difficulties with attention regulation.

2. Procrastination and Lack of Motivation

You know you need to get something done, but the motivation just isn’t there. You might put off important tasks, even when they feel overwhelming or anxiety-inducing. This procrastination is often due to difficulties with executive function—the part of the brain that helps with planning, organizing, and executing tasks.

3. Difficulty Prioritizing and Organizing

When your mind is scattered, keeping everything in order is hard. You might forget deadlines, misplace important items, or juggle multiple tasks at once, none of which feel truly finished. ADHD can impact prioritization and time management, leading to frustration for individuals with high personal standards.

4. Emotional Sensitivity and Impulsivity

ADHD can bring emotional dysregulation, making minor frustrations feel overwhelming. You might experience emotional highs and lows or find yourself acting impulsively in conversations, decision-making, or daily activities.

Tips for Managing ADHD Symptoms in Therapy and Beyond

If you resonate with these symptoms and wonder if ADHD is at play, the next step is understanding how to manage these challenges. As someone already emotionally aware, you have the benefit of self-reflection, which is an important first step. Here are some strategies to consider:

1. Break Tasks into Smaller Pieces

The larger the task, the more overwhelming it can feel. Break projects into smaller, manageable steps. Instead of saying, “I need to finish this report,” try, “I’ll outline the introduction today” or “I’ll review the data for 20 minutes.” This approach makes tasks feel less daunting and provides a clearer path forward.

2. Use Timers and Reminders

Set timers for specific tasks to create a sense of urgency and help you stay on track. The Pomodoro Technique—working in focused 25-minute bursts followed by short breaks—can be a game-changer. Additionally, setting reminders (on your phone or through sticky notes) helps with organization and prevents forgotten tasks.

3. Practice Mindfulness and Emotional Regulation Techniques

If emotional dysregulation is a challenge, mindfulness can be incredibly helpful. Practices like meditation, deep breathing, and body scans can enhance awareness of your emotional state, allowing for better self-regulation before reacting impulsively. These techniques can also help reduce emotional highs and lows.

4. Explore Coaching or External Support

Therapy is a great first step, but additional support, such as ADHD coaching, can be beneficial. ADHD coaches specialize in time management, goal setting, and maintaining motivation. Combining therapy with coaching offers a well-rounded approach to managing symptoms.

5. Embrace Your Strengths

Remember that ADHD means your brain works differently, not worse. Many people with ADHD are highly creative, entrepreneurial, and able to think outside the box. Embrace these strengths! Working with your natural tendencies, such as spontaneity and quick thinking, can help you thrive.

Moving Forward

If you’re in therapy and beginning to wonder if ADHD is influencing your challenges, approach the question with curiosity and compassion. Exploring this possibility may unlock new insights into how you navigate life and personal growth. ADHD is just one lens through which to view your experience, and understanding it can provide clarity and tools to move forward confidently.

Even if ADHD is part of your journey, it doesn’t define you. It’s just one piece of the puzzle. By continuing to build emotional awareness, embrace your strengths, and use practical strategies, you can create a fulfilling and successful life, regardless of the challenges you face.

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