ADHD Counseling For Adults: Occupational Therapy, Mental Health Treatment, & More

Attention-deficit/hyperactivity disorder (ADHD) is a common condition that first appears in childhood, though many people with ADHD never receive a diagnosis or treatment or aren’t diagnosed until adulthood. ADHD may cause difficulties with abilities like focusing, keeping on task, staying organized, sitting still, and/or controlling impulses. ADHD symptoms can range from mild to severe, but treatment is available. Below is an overview of common ADHD symptoms in adults, how ADHD counseling can help, and how to get this kind of support.

What is adult ADHD?

ADHD is a neurodevelopmental disorder. While it’s included as a diagnosable condition per the Diagnostic and Statistical Manual of Mental Disorders (DSM) alongside various mental illnesses, it’s more often viewed as a form of neurodivergence.

Types of ADHD symptoms

According to the American Psychiatric Association, ADHD can be divided into three possible presentations depending on which types of symptoms a person experiences the most. The three types are:

• Primarily inattentive (e.g., trouble paying attention, difficulties managing time, being easily distracted)
• Primarily hyperactive/impulsive (e.g., trouble sitting still, talking too much, acting or speaking without thinking)
• A combined type (i.e., symptoms of both categories)

Many adults with ADHD experience problems with school, work, or relationships as a result of untreated symptoms. ADHD can also co-occur with other psychiatric disorders (such as anxiety and depression) and certain medical conditions (like irritable bowel syndrome and insomnia), which may make symptoms harder to manage. Treating ADHD and any co-occurring disorders can often lead to improved functioning and quality of life.

What adult ADHD looks like in day-to-day life

ADHD can look different depending on the presentation, the severity, and the person’s overall level of functioning. Understanding some forms it can take in daily life could help a person recognize or understand their symptoms. 

A person with ADHD might:

• Take longer to finish work tasks or miss deadlines because they keep losing focus
• Be more prone to errors when managing multiple tasks at work
• Frequently lose track of items, like their wallet or keys
• Experience relationship problems or difficulties in other situations due to trouble with emotional regulation or rejection sensitivity 
• Have trouble sitting still in meetings or classes, especially if the topic doesn't interest them

What causes adult ADHD?

In order for a diagnosis of clinical adult ADHD to be considered, an individual must show symptoms before age 12, as ADHD behavioral patterns begin in childhood. Research studies suggest that this form of neurodivergence is likely caused by a complex combination of factors, including:

• Genetics
• Differences in brain structure and brain chemicals
• Complications during fetal development
• Adverse childhood experiences

Treatment for adults vs. children with ADHD

The types of therapy and counseling utilized for attention-deficit/hyperactivity disorder (ADHD) in children versus adults may differ. For example, children with ADHD may be taught organizational skills to help them in school, and parents might work with the counselor in a therapy session to help their child during behavioral therapy sessions. Conversely, adult ADHD counseling may target the individual’s core symptoms by addressing problem areas such as time management, coping strategies, and emotional control, for example.

Types of ADHD counseling for adults

A trained care provider can help determine what the right type of ADHD counseling may be for you. Below are some of the most common types, which can generally be effectively delivered in person or online.

Cognitive behavioral therapy (CBT)

CBT, or cognitive behavioral therapy, is a type of counseling treatment that focuses on how our thoughts can shape our beliefs, emotions, and behaviors. Cognitive behavioral therapy is a widely used therapeutic modality for many mental health conditions, and studies suggest that cognitive behavioral therapy can often be an effective treatment for adults with ADHD. With CBT, an adult with ADHD may learn how to reframe negative thoughts, shift unhelpful behaviors, problem-solve, and develop more confidence. 

Mindfulness-based cognitive therapy (MBCT)

MBCT combines the principles of CBT with mindfulness strategies. Adult ADHD therapy of this type may help individuals bring nonjudgmental awareness to their thoughts and emotions and then replace negative thought patterns with positive ones. The emphasis on mindfulness and meditation may be particularly helpful for ADHD symptoms, since studies suggest that mindfulness meditation may help with attention control and emotional regulation.

Occupational therapy for improved time management and daily functioning

This type of adult ADHD treatment aims to help individuals break down the barriers that may be preventing them from doing the things they want or need to do. For adults with ADHD, the key barrier is often executive dysfunction, which can manifest as issues with time management, memory, and completing tasks. In occupational therapy, individuals can learn new strategies to help them function more effectively in daily life.

Should you meet with a therapist for ADHD symptoms like inattention and hyperactivity?

Working with a counselor to address ADHD can be a positive step toward improved daily functioning and overall well-being. A therapist may provide a safe space for you to discuss your challenges, learn healthy coping mechanisms, and receive emotional support. Without professional treatment, ADHD symptoms may worsen, and a person may be put at higher risk of using unhealthy coping mechanisms (like substance misuse) or developing comorbid disorders.

What to expect during an ADHD counseling session

When you’re seeking therapy from a provider at their cognitive and behavioral practice or online to address ADHD symptoms, they’ll usually start by evaluating your symptoms and asking how they impact your life. Then, they can create a treatment plan for your ADHD as well as any co-occurring conditions you may be experiencing.

An ADHD therapist may use any number of different modalities to help you manage ADHD symptoms, depending on your needs. For example:

• If low self-worth due to trouble with symptoms at work or school is affecting you, they might use cognitive behavioral therapy techniques to help you shift distorted thoughts.
• If emotional dysregulation is impacting your life and relationships, they might use dialectical behavior therapy techniques to help you cultivate distress tolerance.
• If you have trouble staying on task, they might use mindfulness-based cognitive therapy to help you improve executive functioning.
• If you have difficulties sitting still at work to complete tasks, they might recommend or provide coaching to help you develop productivity strategies (e.g., reminders, routines, etc.) that work for you.

The effectiveness of ADHD counseling for adults 

Potential benefits of seeing a therapist for ADHD symptoms

How a person might benefit from therapy for ADHD can vary depending on their key symptoms and the type of treatment they receive. Over time, therapy can often help a person:

• Improve personal relationships
• Improve time management skills
• Decrease negative emotions associated with past mistakes
• Gain a clearer understanding of ADHD and its effects
• Increase self-esteem and self-confidence
• Improve problem-solving skills
• Reduce impulsive behavior
• Improve their ability to control emotions

Getting started with online therapy for ADHD can be as simple as filling out a brief questionnaire about your therapist preferences.

ADHD coaching versus therapy

Both coaching and therapy may be effective treatment interventions for an adult with attention-deficit/hyperactivity disorder, but they are not the same. Therapy or counseling usually involves working with a trained and licensed mental health professional, while an ADHD coach may not necessarily be required to have specific credentials. That said, both types of support may be helpful, depending on your needs.

ADHD coaches usually focus more on helping a person develop practical strategies so they can function more effectively in daily life. They might work with the individual on productivity techniques, ways to minimize distractions in their physical environment, and methods for effectively managing stress. Individuals usually work with an ADHD coach for help reaching specific personal or professional goals.

In contrast, a counselor or therapist can provide evidence-based mental health support to help you manage ADHD symptoms, improve your self-image, and address co-occurring conditions. Individuals might work with an ADHD counselor or therapist on an ongoing basis for broader support in managing symptoms and promoting mental well-being.

Other mental health treatment interventions besides ADHD counseling for adults

Counseling and coaching can be effective treatment options for treating attention-deficit/hyperactivity disorder. However, there are also other interventions to treat adult ADHD that may be worth exploring with the guidance of a healthcare provider, such as the following.

Medication as a component of treatment 

Stimulant medications are frequently prescribed to treat adults with ADHD, though they may work better for some individuals than others. It can also take time to find the right medication for you. Side effects are possible, which is why individuals tend to be closely monitored by their doctors while using this type of medication. 

While ADHD medication can be a beneficial tool, it is not a cure-all, and it may be most effective when paired with other treatments like counseling and lifestyle changes. Always consult a doctor before starting, stopping, or changing any medication.

Exercise 

Studies suggest that exercising 30 minutes each day can lead to improvement in core ADHD symptoms and executive functioning. People with ADHD also tend to benefit from having set routines, so incorporating an enjoyable type of exercise into your daily schedule can be helpful.

Sleep

Not getting enough sleep or not getting high-quality sleep can make ADHD symptoms worse. Some strategies for improving sleep quality can include:

• Eliminating or cutting back on caffeine
• Adopting a consistent bedtime routine
• Avoiding screens before bed
• Ensuring that your sleep environment is cool, dark, and quiet

Eating patterns

Like sleep, eating habits can play a significant role in the management of ADHD. Though symptoms such as poor planning and time management can sometimes make it hard to prepare healthy meals, finding ways to build the habit of eating regularly and incorporating plenty of nutrient-dense foods can be beneficial. Making meal prepping a part of your weekly routine, keeping frozen meals or other convenience foods on hand, and setting reminders to eat are examples of strategies that may help.

Meditation 

Research suggests several potential benefits of a regular meditation practice, including improved mood and sleep, clearer focus, and decreased anxiety. When it comes to ADHD, meditation can be a useful activity because it may help decrease emotional reactivity, which can reduce impulsivity.

Yoga

Yoga is a practice that combines specific poses and stretches with mindful breathing. It can be a calming and grounding activity like meditation, but it may be more feasible for those who experience hyperactivity, since it combines deep breathing with physical activity. 

Exploring online counseling for ADHD symptoms

Cognitive behavioral therapy and other methods discussed here can often support individuals with ADHD in managing their symptoms, and talk therapy can typically be effective whether it’s conducted online or in person. For those who have difficulty with time management or would simply feel more comfortable engaging in treatment from home, virtual support is available.

With an online therapy platform like BetterHelp, you can connect with a counselor who has experience treating ADHD and meet with them remotely. Instead of worrying about leaving on time for an in-person session or getting overwhelmed by traffic along the way, you can connect with your care provider from the comfort of home via video call, phone call, or live chat.

Is online cognitive behavioral therapy for ADHD symptoms effective?

Online counseling can be useful for managing and treating a variety of neurodevelopmental disorders, including ADHD. Studies suggest that internet-delivered counseling treatment interventions for ADHD can often be effective in improving attention deficit and social function in adults.