Attention Deficit Hyperactivity Disorder

Written By Dan Flet

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. Adult ADHD can impact work performance, relationships, self-esteem, and daily life. The good news is that counselling can make a real difference.

Understanding Adult ADHD

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 adults with ADHD describe feeling “stuck,” constantly running behind, or overwhelmed by daily tasks, even when they know what needs to be done.

How Counselling Helps

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.

Here are some ways therapy can help:

Developing Self-Awareness

A key part of ADHD management is understanding your own brain. Counsellors help clients identify how ADHD affects their thinking patterns, routines, and emotional triggers. This insight becomes the foundation for meaningful change.

Building Executive Function Skills

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.

Improving Emotional Regulation

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.

Addressing Negative Self-Talk and Shame

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 challenge unhelpful thoughts, build self-compassion, and replace shame with understanding and acceptance.

Supporting Relationships and Communication

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.

Managing Co-Existing Challenges

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.

What ADHD Counselling Looks Like in Practice

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 adults also choose to combine counselling with medication prescribed by a GP or psychiatrist, creating a holistic treatment plan.

The Bigger Picture: Moving from Surviving to Thriving

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.

Want to Learn More?

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.

 

Dan Flet
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