How Therapy Can Help If You Have ADHD or ADHD (Inattentive Type) diagnosed or undiagnosed

Many of us have some of the traits of ADHD, forgetfulness, time blindness disorganisation etc, but it is when it causes you significant problems affecting you happiness, self esteem, relationships, school work and employment that it can be described as a disorder.

As a therapist who specialises in working with people with ADHD I often hear clients say things like, “I’m always behind, no matter how hard I try,”

"I have such good intentions but I can't rely on maintain my motivation to finish a task,"

"I have lots of good ideas but I can't seem to put them into action"

"I often feel misunderstood,"

"People see me as over-sensitive to criticism,"

"It is best that I don't show people who I really am."

"I can't seem to stick to good habits and I easily pick up bad ones."

"When I am stressed, things easily fall apart."

" I find it really difficult to make decisions and find it easy to hand them over to others"

"Some of the time I crave security and other times I crave excitement and novelty, I feel like these two parts of me are working against each other."

These are not just surface-level complaints. They often come wrapped in layers of self-criticism, shame, and exhaustion.

If this sounds like you, I want you to know that you’re not alone, and more importantly—there is support that can help.

Understanding ADHD & ADHD inattentive type

You may have been told you’re easily distracted, forgetful, or disorganised. Maybe you’ve spent years being labelled by yourself and others as lazy or unmotivated. What’s often missed is that these traits aren’t personal failings—they’re signs of a brain that simply functions differently, it is not a reflection of your level of intelligence.

ADHD (Attention-Deficit/Hyperactivity Disorder) is a neurodevelopmental condition that affects attention, impulse control, and activity levels. It’s commonly diagnosed in childhood but can persist into adulthood. Symptoms may include restlessness, difficulty focusing, impulsivity, and forgetfulness.

ADHD – Inattentive Type (previously called ADD) is a subtype where individuals mainly struggle with attention and focus, rather than hyperactivity. People with this type may appear quiet or daydreamy, often missing details, losing things, or seeming to "zone out." It’s often underdiagnosed, especially in girls and adults.

These challenges can impact every area of life—from work and school to relationships and self-worth. That’s where therapy can help.

Therapy Is More Than Talking—It’s a Space for Real Change

In my practice, I offer a supportive space tailored to your experience. Here’s how therapy can help if you’re living with ADHD:

1. Rebuilding Self-Esteem

So many of my clients come to therapy with deeply rooted self-doubt. They’ve spent years hearing they weren’t trying hard enough or were somehow “not good enough.” Over time, these messages become internalised.

Together, we work to untangle those beliefs. You’ll begin to see that your challenges don’t define you, and that your brain is not broken—it just works differently. With compassion and curiosity, we start to rewrite the narrative.

2. Practical Strategies That Actually Work for You

You’ve probably tried planners, productivity hacks, or endless to-do lists—only to find they don’t stick. That’s because tools need to match how you function.

In therapy, we’ll explore what strategies fit your unique way of thinking. This might mean breaking tasks into manageable parts, building routines that work with your energy levels, or using visual prompts to stay on track.

The goal isn’t to become “perfect”—it’s to find systems that help you thrive.

3. Managing Anxiety and Overwhelm

Many of my clients with ADHD also struggle with anxiety—often because they’re trying to manage life without the right support. Missed deadlines, forgotten commitments, and mental clutter can create constant tension.

Therapy can help you understand this overwhelm and develop ways to soothe your nervous system. We might work with mindfulness, grounding techniques, or explore the emotional roots of your stress.

4. Learning to Regulate Emotions

Emotional ups and downs are common with ADHD. You might feel easily frustrated, discouraged, or sensitive to rejection. These reactions are valid—and they’re also manageable.

In sessions, we work together to build awareness of your emotional patterns and find healthier ways to respond, not just react.

5. Understanding and Embracing Your Strengths

One of the most powerful parts of therapy is helping clients see the whole of who they are. ADHD isn’t just about challenges—it often comes with creativity, empathy, problem-solving skills, and outside-the-box thinking.

When we begin to recognise and harness these strengths, something shifts. Clients begin to build confidence, set clearer goals, and move through the world with more self-compassion.

6. Navigating Life with Support

Whether you're struggling with work, school, parenting, or relationships, therapy provides a non-judgemental space to sort through it all. Together, we can set goals, plan next steps, and process setbacks without shame.

You don’t have to do it alone.

Final Thoughts

Therapy isn’t about fixing you—it’s about supporting you. My role is to walk alongside you as you build a life that works with your ADHD, not against it. You deserve to feel understood, empowered, and capable of living in alignment with who you truly are.

If any of this resonates, I invite you to reach out. Change doesn’t happen overnight, but with the right support, it does happen. I have been on this journey myself, having discovered that I have ADHD inattentive type later in life and therapy has been invaluable in helping me to understand myself and how to get the best out of my brain. I'm passionate about supporting people to live well with ADHD. I believe it comes with unique strengths and gifts that shine through when you begin to work with your brain—not against it—embracing who you are instead of hiding or fighting it.