Therapy for ADHD
Evidence-based therapy adapted to fit you, not the other way around.
Do you find yourself…
Stuck in cycles of procrastination, avoidance, or overthinking?
Feeling overwhelmed, burnt out, or like you’re always “behind”?
Sensitive to criticism, rejection, or feeling misunderstood?
Caught in negative self-talk — doubting yourself, feeling “lazy,” or like a failure?
Trapped in perfectionism, high self-expectations, or never feeling “good enough”?
Anxious, stressed, or struggling to manage difficult emotions day-to-day?
If some of these resonate -you’re not alone.
These responses are completely understandable for someone with ADHD.
These patterns often arise from years of internalised struggle, masking and feeling misunderstood while navigating a world not designed for neuro-divergent brains.
These patterns are not personal flaws or failings - instead are learned coping responses that made sense in the context of past experiences, however are no longer supporting them in the here and now.
Therapy can help break the cycle.
Therapy for ADHD: My Approach:
My main approach is using Cognitive Behavioural Therapy (CBT) - a strong, highly researched and evidence-based approach, adapted for ADHD.
Alongside CBT, I draw on other powerful and holistic approaches to ensure therapy is tailored to your unique experience.
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Cognitive behavioural therapy is a structured and goal focused approach that helps you identify and change unhelpful thought patterns or behaviours that may be contributing to your difficulties.
CBT is a highly researched evidence based therapy and is proven effective at treating a range of mental health difficulties. Its a recommended treatment by the National Institute for Health and Care Excellence (NICE) for various emotional difficulties.
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Dialectal Behavioural Therapy (DBT) is an evidence-based therapy that stems from CBT. Its focus is on helping people manage intense emotions, improve communication and interpersonal relationships - all which can be common struggles in ADHD.
DBT has four core skill sets:
emotional regulation -managing difficult emotions so they dont take over
distress tolerance - manage sitting with distress and frustration.
Interpersonal effectiveness - communicating needs clearly with others and setting boundaries.
Mindfulness - being in the here and now, without judgement.
I incorporate skills from DBT into therapy as they provide essential tools to manage ADHD difficulties, especially managing overwhelm, regulate emotions, developing emotional resilience and self-awareness.
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ACT (Acceptance and Commitment Therapy) is an evidence-based therapy that promotes acceptance of diffiuclt thoughts and emotions, rather than trying to suppress or fight them.
ACT can support people to acknowledge emotions, unhook from unhelpful thoughts and move forward in a way which is aligned with their values.
Research shows ACT can be effective for managing ADHD difficulties. Integrating skills from ACT with with CBT can create a powerful approach that addresses symptoms and live a more meaningful life
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Compassion Focused Therapy) is a newer approach designed to support people who struggle with shame, elf-criticism and feeling not good enough - all which are common features among people with ADHD.
This approach integrates techniques from CBT, evolutionary psychology, neuroscience and mindfulness practice.
This approach helps people understand and balance their three emotional systems: threat (protection), drive (motivation) and soothe (calmness). CFT helps to balance these systems to foster empathy and develop self-compassion.
This approach can help people with ADHD manage their inner critic, reduce shame and generate genuine self compassion for themselves.
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ADHD coaching is a practical intervention that specifically targets the core features of ADHD, including organisation, time management, goal setting and planning.
ADHD coaching is not a therapy and is more focused on providing personalised strategies to address the difficulties of ADHD. Coaching can help turn intention into actions, which is a struggle for many people with ADHD.
I draw on skills from this approach to implement practical, action-orientated strategies tailored to managing ADHD, into our therapy sessions.
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Motivational Interviewing (MI) is a goal-orientated approach designed to strengthen someones motivation and elicit behavioural change.
This approach is not about imposing change on someone. Instead it helps to draw out the persons internal motivation for change and explores and resolve ambivalence for change This approach is rooted in promoting autonomy, self efficacy and self—compassion.
Motivational interviewing can be particularly helpful as a part of adapted CBT treatment. Especially for those feeling particularly demotivated or for people who struggle with task initiation and think ‘i just cant get started’.
Not a one-size-fits all approach.
Standard CBT wasn’t built with ADHD brains in mind. I provide therapy tailored to fit you and your ADHD.
CBT (Cognitive Behavioural Psychotherapy) is an powerful, evidence-based approach that helps us understand the links between our thoughts, feelings and behaviours.
CBT helps to identify patterns and cycles that may be keeping the problem going or exacerbating it.
This may look like identifying and challenging any unhelpful thoughts, thinking patterns or beliefs that you may hold about yourself, the world or others. Or exploring how you cope in response to these thoughts or feelings and what impact that action has on the cycle. Or giving you practical strategies to manage the challenges of ADHD, that actually work for your brain.
CBT is not about enforcing positive thinking, but instead challenging unhelpful ways of thinking or coping and finding more helpful alternative ways to respond.
In breaking the cycle, we stop the patterns that keep the problem going so you can start to feel better
CBT is not a one-size-fits-all and looks different for everyone. Therapy works best when its tailored to fit you, not the other way around.
There is a growing body of research highlighting that adapted CBT for ADHD, is more effective than standard CBT for ADHD recovery.
How can CBT help?
Examples of unhelpful ADHD Cycles:
About me:
I’m a therapist for ADHD, who has ADHD. You don't have to over-explain or justify your ADHD to me, because I get it.
I understand the challenges of trying to manage ADHD in a world not set up for it. I know what its like to feel stuck or not enough after years of struggling with things others seem to find ‘easy’ - I’ve been there
I’m passionate about helping people navigate the difficulties of ADHD. I use evidence-based treatment and the latest research to provide tailored strategies to better understand and manage the condition and other mental health challenges they may be facing.
I know that real change cant occur from masking or trying to fit a one size fits all therapy approach. Instead, it comes from working with the ADHD, rather than against it.
Common challenges I work with:
Self-esteem and confidence difficulties.
Anxiety and worry problems
Imposter syndrome, feeling inferior or that you dont belong
Pre, post or while on the ADHD diagnosis wait list support
Rejection sensitivity dysphoria
Depression
Burnout
Perfectionism
Motivation and procrastination difficulties.
OCD
Work and school related difficulties
Stress
How I can help:
Understanding your ADHD – psychoeducation, pre/post-diagnosis support, self-acceptance, and working with your ADHD rather than against it.
Managing thoughts – reducing overthinking, self-critical thoughts, worrying, challenging unhelpful beliefs, managing intrsuive or obsessive thoughts and thinking styles.
Managing emotions - reducing anxiety, emotional regulation, accumulating positive emotions, building distress tolerance, breaking free from fight or flight mode.
Managing behaviours - creating and sticking to a routine, improving sleep and eating habits, breaking unhelpful patterns, testing out predictions, introducing positive coping skills.
Practical strategies – time management, productivity, procrastination, habit formation, goal setting, accountability, problem-solving and managing time blindness.
Lifestyle and values – self-compassion, building confidence, working in alignment with values, creating supportive routines.
Relationships & boundaries – communication skills, setting boundaries, managing conflict.
Options for online CBT for ADHD.
Single Session (50 min)
CBT sessions are held online on video call for approximately 50 minutes in duration and generally weekly. People on average do somewhere between 4 - 20 sessions depending on their needs and difficulties. Fortnightly sessions are available.
Sessions are £100.
Prices shown in GBP - payment available in your local currency at the current conversion rate.
Ready?
If this feels like it is for you, please get in contact. We will have a free consultation to discuss your ultimate goal, answer questions, and see if CBT is the right fit.
FAQs
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Cognitive behavioural therapy is a structured and goal focused approach that helps you identify and change unhelpful thought patterns or behaviours that may be contributing to your difficulties.
CBT is highly researched evidence based therapy and is proven effective at treating a range of mental health difficulties. Its a recommended treatment by the National Institute for Health and Care Excellence (NICE) for various emotional difficulties.
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CBT sessions typically last 50 minutes. This is the standard duration for most cognitive behavioural therapy appointments. This will provide enough time to review progress, discuss current challenges, learn and practice new techniques, and set homework assignments.
Most people attend weekly sessions, though this can vary based on individual needs and phase in treatment. As therapy progresses and symptoms improve, sessions can become less frequent (biweekly or monthly).
The total number of sessions typically ranges from 4-20 for a full course of CBT treatment, though this depends on your individual needs, progress and goals for treatment.
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This will completely vary person to person.
Many clients report feeling shifts within just 3-6 CBT sessions, though the number needed varies person to person depending on your difficulties, history and goals. Some notice shifts quickly, while more complex patterns may take longer to shift fully.
The aim is to start equipping you with practical tools, strategies, and new perspectives from the very beginning — so you can begin making meaningful changes as soon as possible.
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It’s completely understandable to feel hesitant about trying CBT again if you’ve tried it before without success. You’re not alone in this and the experience can be quite common.
Previous experiences of standard therapy may have left them feeling frustrated or misunderstood.
CBT isn’t a one-size-fits-all approach, and there are valid reasons it may not have felt helpful in the past.
For people with ADHD, standard CBT can sometimes fall short if it isn’t adapted to your unique ways of thinking, processing, and functioning. Therapy that doesn’t acknowledge or accommodate the challenges of ADHD, including executive functioning challenges, emotional regulation difficulties, or the lived experience of neuro-divergence may mean that needs are unmet.
It’s also important to consider the relationship with the therapist. One of the most meaningful predictors of successful therapy is finding a therapist who understands your difficulties, feels confident working with them, and creates a space where you feel safe, respected and seen. Feeling a sense of safety and trust that the therapist “gets it” — can make all the difference.
The good news is that CBT can be adapted. When done in a neurodiverse-affirming way, it can be a powerful tool for navigating challenges, improving emotional difficulties and building strategies that actually work for you — not by trying to change who you are, but by supporting you as you are.
So while CBT doesn’t work for everyone, it might not be that CBT can’t work for you — it may just need to be the right kind of CBT, with the someone who gets it, at the right time.
If you're open to revisiting it, we can explore what didn’t work before, what you'd want to be different now, and how therapy can be tailored to fit you — not the other way around.
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Yes, absolutely. Many of the people I work with may have ADHD, but come to therapy for reasons that go beyond their diagnosis— things like anxiety, low mood, low self esteem, burnout, or simply feeling overwhelmed and stuck.
Therapy is always focused on your specific needs and goals. Your ADHD does not have to be the main focus of your therapy. But I hold an awareness of how it might shape or influence the challenges you're currently facing and can recognise where this may be showing up.
For some people, its not about wanting help with their ADHD, but just wanting to be supported by someone who understands it. That’s more than okay too. We can hold space for whatever you’re going through, with or without ADHD being front and centre. -
Absolutely. You do not need a formal diagnosis to access support.
I understand the difficulties with trying to access an ADHD assessment currently in the UK. I welcome anyone who is seeking support with related to their ADHD, regardless if they have a diagnosis or not.
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I completely understand how important getting a formal diagnosis can be. However, I do not provide formal ADHD diagnosis.
My focus is on supporting you to cope more and manage your ADHD related difficulties better - helping you to better understand yourself and your ADHD, improve symptoms and functioning through provision of tailored coping strategies and skills.
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While I do work with people without ADHD in my NHS role, I believe in specialised therapy, which means it’s important to find a therapist who truly understands and feels confident addressing your unique difficulties.
If you’re querying whether you have ADHD or maybe you relate to many of the traits or information you’ve come across, then it’s very possible that you could still benefit from us working together.
That being said, if you feel fairly certain that ADHD isn’t part of your experience, it may not be the approach for you. In this case, I recommend having a free consultation call where we can explore further. This way, we can decide collaboratively if this is the right path for your support.
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ADHD
Obsessive compulsive disorder (OCD)
Depression
Generalised anxiety disorder (GAD)
Social anxiety disorder (SAD)
Panic attacks and panic disorder
Low self-esteem
Confidence issues.
Sleep issues and disorders.
Perfectionism
Assertiveness
Work-related stress
Academic-related stress