Best Types of Therapy for Individuals With ADHD

For millions of Americans, a mind that struggles to settle, to focus, or to rein in impulsive thoughts isn't a fleeting inconvenience; it's the daily reality of attention-deficit/hyperactivity disorder (ADHD). While often identified in the boundless energy of childhood, this neurodevelopmental condition doesn't simply vanish with adulthood, continuing to shape experiences in ways both subtle and profound. 

From forgotten appointments to unfinished projects, the pervasive symptoms of ADHD can cast long shadows over academic pursuits, professional ambitions, and personal relationships. Yet, amidst these challenges, a crucial and often transformative tool emerges: therapy. 

The profound benefits from the best types of therapy for ADHD are clear, and there are diverse approaches that offer pathways to a more focused and fulfilling life for both children and adults.

Why therapy is beneficial for ADHD

Psychotherapy, or “talk therapy,” has been shown to be highly effective in managing ADHD. It doesn't change how your brain works like medication does, but it can equip you with practical, lifelong skills and offer significant benefits, including:

Skill development

ADHD impacts the prefrontal cortex, which is in charge of things like organization, time management, and starting or completing tasks. A therapist can help you build essential skills. For example, you might learn to break large tasks into smaller ones, divide your time into focused blocks, or establish consistent routines. You might also learn visual organizational strategies, such as labeling or color-coding systems.

Individualized approach

One of therapy's significant benefits is its individualized approach. There's no one-size-fits-all solution, as each person with ADHD has unique challenges, and neurodiversity is a spectrum. Therapy offers a tailored plan. Therapists use effective interventions designed for each client’s specific goals and circumstances. For instance, if your primary symptoms involve inattention, a therapist would tailor interventions to help you stay focused, perhaps by working on structured routines and minimizing distractions.

Coping strategies

Therapy provides a diverse toolkit of coping strategies for a wide range of ADHD symptoms, from trouble concentrating to managing impulsive behavior. Some coping skills you might learn include:

• Mindfulness and impulse control: Learning to pause before acting.
• Motivation techniques: Developing strategies to overcome procrastination.
• Setting healthy boundaries: Communicating needs and limits effectively.
• Time management: Structuring your schedule effectively.
• Memory aids: Using reminders and lists.
• Organization strategies: Implementing systems for decluttering.
• Concentration techniques: Using breaks and removing distractions.

Increased self-esteem

Living with ADHD can significantly impact self-esteem. You may experience criticism for being forgetful or hear dismissive remarks. Therapy offers an effective way to address these feelings and improve self-esteem. As you develop new skills and learn practical coping strategies, you can manage ADHD with greater self-confidence. This can make it easier to focus on symptom management and may lower your risk of developing co-occurring mental health conditions like depression and anxiety.

Improved relationships

ADHD can strain relationships. Frequent misunderstandings or difficulty actively listening can create distance. Therapy can help you build crucial social skills that significantly improve your relationships, both personal and professional. You might improve active listening skills, improve non-verbal communication, and practice social scripts to boost conversational abilities.

Emotional regulation

Individuals with ADHD often experience intense emotions. Managing or regulating these emotions is a vital skill. Emotional regulation enables you to manage strong emotions in a healthy and adaptive manner, preventing them from overwhelming you or negatively affecting your interactions. Through therapy, you can learn strategies to manage frustration, stress, and anger, helping you recognize and acknowledge your emotions without letting them dictate your behavior.

What type of therapy is best for ADHD?

There are several therapeutic approaches to address ADHD symptoms. However, the best type of therapy for ADHD will depend on your particular circumstances, needs, and goals. It's important to discuss these options with a qualified mental health professional.

Here are some common types of therapy for ADHD your therapist may use:

1. Cognitive Behavioral Therapy (CBT) for ADHD

Cognitive Behavioral Therapy (CBT) for ADHD is widely considered one of the most effective and best types of therapy for ADHD. It focuses on the connections between feelings, thoughts, and behaviors. CBT for ADHD helps you understand how certain thought patterns and emotions can affect your behaviors, such as making it harder to avoid distractions or initiate tasks. It also teaches practical skills for organization, planning, emotion regulation, and reframing unhelpful thought patterns.

For example, a common application of CBT for ADHD involves identifying thoughts you typically have while procrastinating. If you're worried you won’t do a task well, your therapist would help you adapt those thoughts in ways that motivate you, perhaps by challenging negative self-talk. CBT for ADHD is highly recommended for both adults and children due to its focus on practical, actionable strategies.
 

2. Mindfulness-Based Cognitive Therapy (MBCT)

This is a modified form of CBT that integrates mindfulness practices. MBCT has been shown to enhance the prefrontal cortex function by improving the way you are successfully regulating emotions. MBCT techniques, like mindfulness meditation, can help you learn to observe and manage your emotions without judgment. It may also improve attention, executive functioning, and reduce distractibility.
 

3. Dialectical Behavior Therapy (DBT)

DBT focuses on helping you understand and accept intense emotions, regulate them effectively, and change unhelpful behaviors. DBT can be particularly helpful for individuals with ADHD who struggle with impulse control, reducing the likelihood of engaging in risky or unproductive behaviors. DBT teaches core skills such as mindfulness, emotion regulation, and distress tolerance, which involve managing unpleasant emotions rather than avoiding them.
 

4. Interpersonal Therapy (IPT)

IPT provides an effective way to enhance communication skills and foster interpersonal relationships. This type of therapy for ADHD specifically focuses on challenges you might face while navigating social interactions or conflicts. For instance, issues with object permanence and being forgetful might strain relationships. IPT can help you understand how your behavior affects others and provide strategies for handling conflicts adaptively and communicating more effectively.
 

5. Narrative Therapy

The difficulties you experience due to ADHD symptoms might cause you to blame yourself. Narrative therapy helps you change your perspective. This type of therapy for ADHD involves storytelling techniques, such as reframing experiences in a more positive light. You can learn to separate your identity from your diagnosis, seeing symptoms as external problems rather than seeing yourself as a problem. This empowering approach can help you take control and find solutions.
 

6. Group Therapy

Knowing you’re not alone can be a powerful experience. Group therapy provides this opportunity, allowing you to hear from others who share similar challenges and experiences. Group therapy also typically involves activities designed to help you learn planning, organizing, and communication skills in a supportive environment. These sessions offer invaluable peer support and confidence.
 

7. Other helpful therapies for ADHD

While not always first-line treatments, these can provide valuable support:

• Art therapy: Uses visual arts to help address ADHD issues. You can work through emotions and improve focus by engaging in creative expression.
• Music therapy: Involves listening to or making music to improve focus, reduce stress, and enhance emotional regulation.
• Play therapy: Typically used with children, it involves structured playtime activities that help kids express themselves, process emotions, and develop social and communication skills.

Therapeutic considerations for children diagnosed with ADHD

If you’re seeking help for a child diagnosed with ADHD, consider these points:

• Confidentiality concerns: In some cases, a therapist may be required to share information with you as their guardian, depending on age and state laws.
• Family therapy: This type of therapy for ADHD is often highly recommended for all family members. ADHD impacts the entire family, and family therapy can improve communication and establish consistent routines and help parents understand how their child’s brain really works.
• Proper therapy and skill building: These are crucial for kids with ADHD as they help them develop foundational tools for life. Learning emotion regulation, time management, and organization during childhood can significantly help them thrive as adults.

Best type of therapy for ADHD adults

For adults with ADHD, the best type of therapy for ADHD adults often involves a combination of approaches. CBT for ADHD adults is consistently recommended due to its direct focus on executive function challenges, emotional regulation, and cognitive restructuring. Adults often benefit from learning practical strategies for organization, time management, and task initiation, which are essential components of CBT.

Additionally, therapies that address co-occurring conditions, such as anxiety or depression, common among adults with ADHD, are often integrated. DBT can be particularly helpful for adults struggling with intense emotional dysregulation or impulsive behaviors. Group therapy for adults with ADHD can also provide invaluable support and shared strategies. The key is to find a therapist who specializes in ADHD and can create an individualized treatment plan that addresses both core ADHD symptoms and any co-existing mental health concerns.

Connect with a therapist through SonderMind

Trying to navigate ADHD challenges on your own may lead to more stress and frustration. However, working with a licensed therapist can equip you with invaluable skills necessary to enhance your personal and professional life and boost your overall well-being.

SonderMind makes it easy for you to connect with a therapist who can help you address your specific needs and goals. Our virtual and local mental health care services make therapy more accessible, allowing you to meet with your therapist online or in person, depending on your preference.

Connect with a therapist through SonderMind today to start building the skills you need to navigate ADHD-related challenges and find the best types of therapy for ADHD that work for you.