Attention Deficit Hyperactivity Disorder
How Counselling Can Help with ADHD (Attention-Deficit/Hyperactivity Disorder) Symptoms in Adults
Many people think of ADHD as something that only affects children, but for many adults, the challenges of attention, organisation, and emotional regulation don’t just disappear with age. ADHD’s impacts on cognitive executive functioning and working memory as an adult can mean work performance, relationships, self-esteem, and daily life are all affected. The good news is that counselling can make a real difference.
ADHD is a neurodevelopmental condition that affects how the brain manages attention, motivation, and self-regulation. While symptoms look different in adults than in children, the core difficulties often include:
Difficulty focusing or sustaining attention
Procrastination and poor time management
Forgetfulness and disorganisation
Restlessness or difficulty relaxing
Impulsive decisions
Strong emotional reactions or mood swings
Many people with ADHD describe feeling “stuck,” constantly running behind, or overwhelmed by daily tasks, even when they know what needs to be done. A key part of ADHD management is understanding your own brain. Counsellors help clients develop self awareness to be able to identify how ADHD affects their thinking patterns, routines, and emotional triggers. This insight becomes the foundation for meaningful change. Counselling provides a safe, structured space to explore what’s going on beneath the surface and to build skills for managing ADHD in practical, compassionate ways.
Through structured sessions, counsellors can teach evidence-based strategies for:
Planning and prioritising
Managing time and deadlines
Breaking big tasks into manageable steps
Developing and maintaining routines
These practical tools are personalised to fit each client’s lifestyle and goals.
ADHD often comes with heightened emotions. Frustration, shame, or feeling easily overwhelmed and stuck. Counselling can help adults learn to pause, notice their body’s stress signals, and respond rather than react. Many therapists use approaches based in Cognitive Behaviour Therapy (CBT), Acceptance and Commitment Therapy (ACT), or Polyvagal-informed strategies to support emotion regulation.
Many adults with ADHD have spent years feeling like they “should be doing better.” This can lead to low self-esteem and self-criticism. Counselling helps people to address negative self-talk and shame through challenging unhelpful thoughts, building self-compassion, and replacing shame with understanding and acceptance.
ADHD can sometimes lead to misunderstandings with partners, family members, or colleagues. Therapy can improve communication skills, empathy, and conflict resolution, helping to rebuild connection and trust, and support relationships.
Many adults with ADHD also experience anxiety, depression, or burnout. A counsellor can support integrated management of these co-occurring conditions, addressing both emotional wellbeing and practical life strategies.
Counselling is not one-size-fits-all. Depending on your needs, sessions might include:
Psychoeducation about ADHD and brain function
Behavioural tools for focus and motivation
Coaching-style goal setting and accountability
Mindfulness and grounding exercises
Exploring values and identity beyond ADHD
Some people may also choose to combine counselling with medication prescribed by a GP or psychiatrist, creating a holistic treatment plan.
With the right support, adults with ADHD can move beyond just coping and start thriving. Counselling helps clients build structure, self-compassion, and confidence. Over time, small changes add up to big improvements in wellbeing, relationships, and daily life satisfaction.
If you’ve ever felt overwhelmed, disorganised, or like your brain is “always on the go,” know that you’re not alone, and that support is available.
At Looking Up, we understand how challenging life can feel when you have ADHD. If you’re curious about ADHD counselling or want to explore strategies that work for your unique brain, reach out to one of our qualified counsellors or social workers with experience in ADHD and neurodiversity. With the right tools and understanding, you can take control of your focus, emotions, and goals, one step at a time.
