How can CBT help in effectively dealing with ADHD?

A Quick Guide

Attention Deficit Hyperactivity Disorder (ADHD) is characterized by being unable to pay attention or retain any concentration, being fidgety and restless, and having a lack of impulse control. It is one of the most common neurodevelopmental disorders. According to the research from DSM 5, ADHD occurs mostly in all cultures. It is mostly found in 5% of children and 2.5% of adults. ADHD has different levels from mild to severe. The symptoms can appear in more than 1 setting as well. Doctors usually prescribe medication or recommend psychotherapy for treating ADHD, especially CBT as it works best with it.

Understanding the ADHD brain

Most people with ADHD have negative thought patterns or beliefs about themselves and their future. This is because all of their life, they have faced setbacks whether it’s in school, a job, socializing with others, or simply their day-to-day activities. They can get distracted easily. Almost always they are late for meetings. They can be forgetful. They can be impulsive. These are just some of the things that make you question your capabilities. It’s just that the ADHD brain works differently. Though oftentimes, those with ADHD experience negative self-talk only due to these beliefs. 

Learn more about Is It Really Zoning Out Or Dissociation With ADHD?  

What does CBT do?

So as training for ADHD brain, CBT comes into play. It is basically Cognitive Behavioral Therapy, it employs the technique of cognitive restructuring. It makes you understand that cognitive problems can cause emotional problems. Usually, when some unexpected event happens, we start automatic thinking. This automatic thinking can be distorted by false beliefs about you (or others), a circumstance, or the future. Such negative mental dialogues prevent you from making progress toward a goal, trying to form useful new habits, or overall taking risks.

CBT tries to modify illogical thinking patterns that make you lose focus or fail to complete your tasks. CBT questions the validity of the thoughts of an ADHD person who feels like “I am incapable of ever accomplishing anything.” Emotional issues or anxiety can be effectively treated by CBT. By changing these mistaken thoughts, we can see a modification in behavioral patterns.

It usually takes about 12-15 sessions in about 3-4 months. It also mostly depends on the severity of your symptoms and how much it is helping you out in your day-to-day life. 

How can it help?

You and your therapist would talk about what you want to work on during the first few sessions. These are typically issues that you deal with on a daily basis. For instance, you might want to develop your planning, time management, or project completion skills.

In order to achieve your objectives, you will decide on an action plan. Between sessions, prepare to do some homework. You can use it to exercise your new abilities in real situations. For example, if you have an issue with keeping track of time, you are always late to meetings or missing deadlines. Your therapist may advise you to wear a watch and set alarms for the things you need to get done. They may also ask you to keep clocks in every room of your house. This can help you in becoming more aware of your time. 

But more than this, it is important for the therapist to figure out if it’s your thoughts that are leading to your problematic behavior. Could it be that you think to yourself ‘’íts not like anybody expects me to ever be on time, so what the point when I am always late.’’ Now, this thought is simply an incorrect belief you have about yourself which you can change by challenging it. This is just one of the things CBT can help you overcome. 

We hope you found this article useful in understanding how CBT can help in managing ADHD.