How to Be Successful with ADHD: From a Therapist with ADHD
As a mental health therapist, I’ve often been the one listening, guiding, and supporting clients through their struggles. Every day, I’m privileged to witness the strength and resilience of individuals as they navigate their mental health journeys. But what many don’t know is that I, too, walk a similar path—one defined by the unique perspective of living with Attention Deficit Hyperactivity Disorder (ADHD).
To start, I’ll share the three main types of ADHD: predominantly Inattentive (which used to be the old fashioned Attention Deficit Disorder), predominantly Hyperative-Impulsive, and Combined.
I was diagnosed with ADHD, Combined in middle school, although I don’t personally recall it being much of an issue at first. I think between playing three sports year-round and being the youngest of four energetic (and you guessed it - we ALL have ADHD!), it didn’t create that much of a problem… yet.
It wasn’t until college when I really felt my ADHD sky-rocketed.
I could not focus but would get tunnel vision. I was exhausted but had restless legs. I was impulsive but remained mindfully aware. I had no motivation but had visions and dreams just like everyone else. It was tough; it led to a lot of guilt and shame.
Thankfully, medication helped me to be more present and successful in school, which was never my favorite place to be. ADHD is confusing and, oftentimes, manifests into anxiety and sadness as it feels virtually impossible to keep up with everyday tasks.
My struggles with ADHD and the lack of education and support I received are a big part of why I became a therapist.
For years, I found it challenging to reconcile my experiences with ADHD while fulfilling the role of a mental health professional. The anxiety of time management, difficulties with focus, and the constant battle against overwhelming distractions can be daunting. But instead of viewing my ADHD solely as a disadvantage, I’ve come to see it as a bridge to greater empathy and understanding for my clients.
Can you guess what the antidote to shame is? Empathy.
Empathy isn’t just about understanding someone else’s pain; it's about feeling it, too.
My ADHD experiences allow me to relate to clients in ways that transcend textbook knowledge. When a client struggles with sustaining attention or feels overwhelmed by competing thoughts, I can share my own tools and struggles while validating their feelings. By being authentic about my challenges, I foster a safe space where clients feel understood and accepted.
When clients come to me with ADHD or other mental health challenges, they often hold deep-seated anxieties about how their conditions are perceived.
They may feel isolated, misunderstood, and frustrated. By sharing that I, too, have ADHD, I not only de-stigmatize their struggles but also empower them to see that they are not alone.
I highlight the fact that ADHD doesn’t define us; rather, it shapes how we navigate life. It’s important to me to show people that you can still do whatever and be whoever you want to be, regardless of the struggles you face. It didn’t stop me and shouldn't stop you.
Through my personal and professional experiences, I’ve collected a toolkit of strategies that help me manage my ADHD. I often share these techniques with clients, demonstrating that there are paths to success.
Some of the most effective strategies have been:
Structured environments: I try to maintain a structured and consistent schedule, while also remaining realistic that I am not always. With designated times for work, relaxation, and mindfulness, it helps keep me going and is a good reminder of what I have accomplished (small wins matter!) and what lies ahead of me. Clients often respond well to developing their own structures, allowing them to find a rhythm that works for them.
Mindfulness practices: mindfulness has been transformative for me, helping to anchor my thoughts. Teaching clients techniques such as deep breathing exercises or short meditation sessions paves the way for them to manage their own mental chatter. Even if it’s to help you drift to sleep after a long day (what I do!), mindfulness practices help bring tranquility and provide a moment of self-care in an external and often internal world of chaos.
Creative outlets: I’ve realized that creativity can be a powerful tool for those of us with ADHD. Encouraging clients to find their creative passions can lead to increased self-expression and confidence. We all need to get our energy out somehow!
Accountability partners: I often rely on accountability within my personal and professional life. Assisting clients in finding the right person for support—be it a friend, family member, or fellow therapist—can foster growth and keep them motivated. We may not always want it, but we usually always need it!
My all-time favorite - Mnemonics: a fancy word for the creative and sometimes silly ways we categorize things in order to remember them (like PEMDAS). For me, I am forgetful. I forget important things such as taking my medications or whether I locked the door or not. One way I remember that I did something is I either make a funny face, make up a funny phrase, or pick a random number - that way, when I go back and question if I really completed it, I will remember the mnemonic I did. I know it sounds weird, but it works for me! Life can be mundane, but spicing it up with something silly can help ground you from auto-pilot and support self-trust and present thinking.
My lived experience with ADHD reshapes my therapeutic lens.
When clients share their struggles, I can approach each case with a deeper understanding and a unique perspective. I actively work to dismantle the stigma often associated with ADHD, doing my best to highlight strengths alongside difficulties.
After all, many individuals with ADHD possess exceptional creativity, problem-solving skills, and the ability to think outside the box. These attributes can be leveraged for growth in therapy and way beyond.
Advocating for mental health, especially within the ADHD and neurodivergent community, remains close to my heart.
My approach to therapy is deeply rooted in authenticity; it promotes healing through shared experience and mutual understanding. By being open about my journey, I not only empower my clients but also reinforce the idea that vulnerability can be a strength.
Journeying through life with ADHD can be challenging, but it also offers opportunities for growth, connection, and renewal.
As I continue to support my clients in their unique journeys, I remain grateful for the insights gleaned from my own experiences. Together, we can face the complexities of mental health, celebrating both the struggles and the victories along the way.
In the words of Rumi, “The wound is the place where the Light enters you.”
Let’s embrace our wounds together, illuminating the path to healing, understanding, and empowerment.
With love and restlessness,
