ADHD Resources: Tips, Strategies, and Tools for Managing ADHD at Any Age
Hi, I'm Victoria!
Welcome! I’m so glad you’re here. I’m Victoria, a licensed professional counselor, creative arts therapist, ADHD Certified Clinical Services Provider and Special Educator with over 15 years of experience supporting individuals on their journeys towards healing and growth.
Recent Post
Dating with ADHD and Autism: Why It Feels So Hard (And That Doesn’t Mean You’re Broken)
If you have both ADHD and Autism—or you suspect you might—you’ve probably felt like dating is a confusing, exhausting maze. One minute, you’re deeply invested in someone new. The next, you’re overstimulated, overanalyzing everything, or emotionally shutting down. You want connection, but it always feels like you’re doing too much—or not enough.
Dating with ADHD is hard. Dating with Autism can be hard. And when both are present (hello, AuDHD brain!), the emotional intensity, sensory challenges, and social decoding can make the whole experience feel… impossible.
Let’s talk about why dating can be especially draining for neurodivergent people—and why there’s nothing “wrong” with you if traditional dating just doesn’t work.
What Dating Feels Like with an AuDHD Brain
People with ADHD and Autism often crave connection—but experience it differently than neurotypical people. Here’s how that might show up:
- Hyperfixation on a new person or relationship
- Difficulty reading social cues, texting tone, or unspoken expectations
- Feeling emotionally overwhelmed or confused by inconsistent communication
- Masking to appear “normal,” which leads to exhaustion and disconnection
- Black-and-white thinking when it comes to interest, rejection, or commitment
- Wanting deep emotional intimacy—but needing more predictability and space
You might also:
- Struggle to balance sensory needs with physical closeness
- Feel guilty for needing clarity, structure, or directness in communication
- Retreat or shut down when feelings get too intense or unspoken expectations pile up
- Question whether your desire for partnership is even realistic
Spoiler: it is. You’re just trying to do it in a world that wasn’t designed for how your brain works.
You’re Not Too Much. You’re Not Too Confusing. You’re AuDHD.
There’s a unique beauty in the way AuDHD individuals love: intensely, thoughtfully, and with a deep desire to understand and be understood. But without the right support, dating can easily become a cycle of:
- Overgiving to prove your worth
- Melting down after too much sensory or emotional input
- Losing your voice in the relationship
- Withdrawing before the other person can reject you
- Feeling chronically misunderstood
The truth is, your needs aren’t excessive—they just don’t fit into the standard dating script. You may need more directness, less ambiguity, more downtime between dates, or communication that prioritizes clarity over vague vibes.
How Therapy Can Support AuDHD Daters
You don’t need another list of “dating tips.” You need space to understand your brain, your needs, and your relational patterns in a way that feels validating—not pathologizing.
Therapy for AuDHD dating struggles can help you:
- Learn how ADHD and Autism interact in emotional and social settings
- Understand your unique sensory, emotional, and communication needs
- Set clear boundaries without guilt
- Stop masking and start leading with your authentic self
- Unpack past relationship trauma, ghosting, or emotional burnout
- Rebuild self-trust and confidence in your worth
When you work with someone who gets it, therapy becomes a place where your identity is honored, not questioned.
You Deserve Connection That Feels Safe and Real
Whether you’re dating casually, exploring polyamory, in a queer relationship, or dreaming of a long-term partner and future family—your version of love is valid. You don’t need to become “less autistic” or “more normal” to be worthy of love. You need support that actually sees you.
My Approach
I specialize in working with neurodivergent adults—including those who identify as ADHD, autistic, or both—who are navigating dating, rejection sensitivity, burnout, and self-esteem struggles. I offer:
- 30-minute virtual sessions (great for energy-conscious clients)
- Neurodivergent-affirming care
- LGBTQIA+ inclusive, trauma-informed therapy
- Support for all relationship styles (monogamous, poly, queer, questioning, etc.)
- Insurance-friendly options (Aetna & United Healthcare)
Together, we can explore what’s actually getting in your way—and what it would feel like to approach dating with more clarity, safety, and confidence.
Ready to Date Without Losing Yourself?
You’re not “bad at dating.” You’re just burnt out from doing it in ways that weren’t built for your brain or your heart. If you’re ready to date differently—with more self-awareness and less self-blame—therapy can help.
🗓 Book your free consult today, just click the schedule button above!
📍 Serving clients in PA, FL, AZ, ID, & NV
🔗 www.levelupwellnesshub.com
You are wired for connection. Let’s help you do it in a way that actually works for you.
Why Dating Feels So Draining When You Have ADHD (And What You Can Do About It)
You’ve been on so many first dates you’ve lost count. You’ve swiped endlessly, texted until your brain short-circuited, and spent nights deep-diving into “Are We Dating the Same Guy?” threads. You try to stay hopeful—but the truth is, you’re exhausted.
If dating feels more like a full-time job with zero emotional payoff, you’re not alone. And if you have ADHD, there are real, brain-based reasons why modern dating might be draining your energy and wrecking your self-esteem.
Let’s talk about why dating feels so hard—and how therapy can help you untangle the patterns, rebuild your confidence, and feel more grounded in your relationships.
ADHD and the Dating Burnout Spiral
When you have ADHD, your brain processes information—and emotions—differently. You might hyperfocus on someone new, feeling deeply invested before you even know if you actually like them. The excitement is thrilling… until it isn’t.
Once the dopamine rush wears off, you may find yourself bored, anxious, or overwhelmed. The uncertainty of early dating can trigger rejection sensitivity, executive dysfunction, and spirals of overthinking. You want connection—but it’s exhausting to constantly question if you’re too much, not enough, or simply being ignored.
Sound familiar?
- You spend hours crafting the “perfect” text reply
- You get attached quickly and spiral if the energy shifts
- You’ve been ghosted so many times, it feels personal
- Dating apps are overstimulating and demoralizing
- You feel like you’re constantly starting over—and never moving forward
Now layer that on top of societal pressure, TikTok “therapy” advice, and watching your friends settle down while you’re still trying to get past the talking stage?
Burnout isn’t just expected—it’s inevitable.
You Are Relationship Material (But You’re Burnt Out)
One of the hardest parts of dating with ADHD is how quickly the emotional rollercoaster turns inward. When connections fizzle or fall apart, it’s easy to assume it’s your fault.
“I’m too intense.”
“I scare people off.”
“Something must be wrong with me.”
Nope. You’re not broken. You’re just stuck in a system—and a society—that doesn’t account for the way your brain works.
The truth? ADHD impacts everything from emotional regulation to communication styles to how you interpret silence or shifts in tone. That doesn’t make you less lovable. It just means you need tools and support tailored to how you experience connection.
What Therapy Can Do (That Dating Advice Can’t)
Scrolling Instagram or TikTok for dating advice might bring short-term validation—but it rarely leads to long-term healing. That’s because advice doesn’t replace deep understanding. Therapy does.
Working with a therapist who understands ADHD and relationship fatigue can help you:
- Recognize unhealthy patterns without shame
- Manage rejection sensitivity and emotional flooding
- Build a secure sense of self—so you don’t lose yourself in every connection
- Set clearer boundaries and communicate your needs
- Stay grounded during the uncertainty of early dating stages
- Break the cycle of self-abandonment in pursuit of love
Therapy is where you can stop performing and start being real. It’s where you shift from asking, “What’s wrong with me?” to “What do I actually want—and how do I get there with less burnout?”
Affirming, Neurodivergent-Friendly, and Judgment-Free
Not every therapy space is built for the modern, neurodivergent dater. That’s why I created a space where you don’t have to overexplain or mask.
✔️ ADHD-friendly
✔️ LGBTQIA+ affirming
✔️ Inclusive of all relationship styles (monogamy, polyamory, queer, questioning, etc.)
✔️ 30-minute virtual sessions that fit your schedule and attention span
Whether you want marriage, partnership, or just to stop feeling like dating is breaking you—you deserve support that sees the full picture.
You Don’t Have to Keep Doing This Alone
Dating fatigue isn’t about being dramatic or sensitive. It’s about carrying too much, for too long, without the support you actually need. If you’re ready to stop the spiral and feel more secure in who you are and how you date, therapy can help.
💻 Book your 30-minute virtual session today
📍 Serving PA, FL, AZ, ID & NV
📆 Aetna and United Healthcare accepted | Private pay also available
Click the schedule button above to book a free consultation!
How Minecraft Helps Kids with ADHD, Autism, OCD, and Other Neurodivergent Needs
Many children with neurodevelopmental disorders struggle with traditional therapy settings. Minecraft therapy groups provide a low-pressure, interactive environment where kids can practice social interactions, emotional regulation, and problem-solving in a way that feels fun and natural.
Here’s how Minecraft therapy benefits neurodivergent children:
1. Emotional Expression Through Creative Gameplay
Many children with ADHD, Autism, OCD, and Speech Impediments find it difficult to express emotions verbally. Minecraft provides a visual and interactive way to communicate feelings, helping children:
✅ Build emotions into structures – Kids can construct “happy houses” or “stormy castles” to represent their emotions.
✅ Engage in role-playing – Minecraft worlds allow kids to act out emotions in safe social scenarios.
✅ Express feelings through cooperative play – Team projects help children share emotions naturally as they work together.
By engaging in guided discussions within the game, children become more comfortable identifying and expressing their emotions.
2. Emotional Regulation and Coping Skills
Impulse control and emotional regulation are common challenges for children with ADHD, Autism, and Tourette’s. Minecraft’s open-world format allows kids to practice self-regulation in a safe environment by:
✅ Managing frustration – If something in the game doesn’t go as planned (e.g., losing an item or failing a build), children learn to cope with setbacks.
✅ Practicing patience – Turn-taking, waiting for resources, and collaborative problem-solving reinforce self-control.
✅ Applying real-world strategies – Guided by therapists, kids connect Minecraft experiences to real-life coping mechanisms.
This structured yet flexible format helps children regulate emotions and reduce impulsivity in a way that traditional therapy often cannot.
3. Boosting Self-Esteem and Confidence
Many neurodivergent children experience low self-esteem due to academic and social challenges. Minecraft therapy groups build confidence by:
✅ Encouraging mastery – Kids become “experts” in different skills, such as crafting, Redstone coding, and survival mode challenges.
✅ Providing positive reinforcement – Unlike school settings where mistakes are penalized, Minecraft encourages trial and error, fostering a growth mindset.
✅ Building social recognition – Successfully completing team challenges boosts self-worth and social confidence.
This increase in self-esteem carries over to school, friendships, and daily life, helping kids feel more empowered.
4. Enhancing Social Skills and Communication
Neurodivergent children often struggle with social interactions, making friends, and communication. Minecraft’s cooperative nature helps kids practice essential social skills in a non-threatening, structured way:
✅ Collaboration and teamwork – Working together on shared builds and survival challenges fosters cooperation and turn-taking.
✅ Conflict resolution – In-game disagreements offer a safe space to practice problem-solving and negotiation.
✅ Speech and language development – Kids with Speech Impediments or Learning Disabilities improve communication through in-game voice chat, text chat, and structured discussions.
Since the Minecraft environment is engaging and familiar, children feel more comfortable practicing these skills than in traditional social settings.
5. Providing a Safe, Inclusive Space for Neurodivergent Kids
Many children with ADHD, Autism, and Learning Disabilities struggle with peer interactions in school or group activities. Minecraft therapy offers a safe, structured, and inclusive space where kids can:
✅ Engage at their own pace – Unlike competitive games, Minecraft allows kids to explore and interact without pressure.
✅ Connect with like-minded peers – Kids in these groups often share similar neurodivergent traits, making social interactions less stressful and more meaningful.
✅ Receive guidance from trained facilitators – Licensed professionals ensure the environment remains positive, supportive, and tailored to each child’s needs.
This approach allows children to build friendships, social confidence, and emotional resilience in a way that works for their unique brains.
Why Parents Are Choosing Minecraft Therapy for Their Kids
Parents looking for alternative therapies for ADHD, Autism, OCD, Tourette’s, and Learning Disabilities are turning to Minecraft-based therapy programs because they:
✅ Engage children in a familiar, enjoyable environment
✅ Encourage social and emotional growth through interactive play
✅ Offer structured guidance from licensed therapists and educators
✅ Help neurodivergent kids develop coping skills in a natural, stress-free way
Unlike traditional therapy, which can feel rigid and overwhelming, Minecraft therapy makes learning fun and engaging—allowing kids to develop crucial life skills while doing something they love.
Get Started with Minecraft Therapy Today
If you’re looking for a fun, engaging way to support your child’s emotional and social development, our Minecraft Cooperative Play Therapy groups may be the perfect fit!
📍 Learn more and sign up today at:
👉 levelupwellnesshub.com/minecraft-adhd-therapy/
Help your child level up their social, emotional, and cognitive skills—all through the power of Minecraft! 🚀🎮
Types of ADHD: Understanding the Spectrum of Attention Differences
ADHD is often misunderstood as just hyperactivity or distractibility, but the reality is far more complex. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) officially classifies ADHD into three main types:
- Predominantly Inattentive Presentation (ADHD-PI)
- Predominantly Hyperactive-Impulsive Presentation (ADHD-PH)
- Combined Presentation (ADHD-C)
However, some experts, like Dr. Daniel Amen, have identified six distinct subtypes of ADHD based on neurological differences, emotional patterns, and brain function. These subtypes help explain why ADHD looks so different from person to person.
Let’s explore these six types and how they impact daily life.
1. Classic ADHD (Hyperactive-Impulsive)
This is the stereotypical ADHD that most people imagine—high energy, impulsivity, and difficulty focusing. Classic ADHD symptoms include:
- Constant fidgeting and restlessness
- Impulsive decision-making
- Interrupting conversations
- Struggling with patience and waiting for turns
- Difficulty staying on task unless highly interested
🔹 Who it affects: This type is often recognized in childhood, especially in boys, but it can persist into adulthood, leading to impulsive behaviors in work and relationships.
🛠 Best Strategies: Structured routines, physical outlets (like sports), and medication can be effective.
2. Inattentive ADHD (Sluggish Cognitive Tempo – SCT)
Unlike Classic ADHD, this type is not associated with hyperactivity. Instead, it presents as:
- Daydreaming and zoning out
- Forgetfulness and difficulty following through
- Easily overwhelmed by too much stimulation
- Struggles with processing speed (slow to respond or act)
🔹 Who it affects: Often missed in girls and adults, who may appear “shy” or “lazy” rather than struggling with an ADHD-related executive function issue.
🛠 Best Strategies: Visual reminders, step-by-step task breakdowns, and external accountability (like timers and checklists).
3. Over-Focused ADHD (Rigid Thinking, Obsessive Behavior)
People with this subtype often hyper-focus on one thing but struggle to shift their attention. Symptoms include:
- Getting “stuck” on thoughts or tasks
- Difficulty transitioning from one activity to another
- Perfectionism and stubbornness
- Anxiety and excessive worry
- Impulsive reactions when routine is disrupted
🔹 Who it affects: People with anxiety and co-occurring OCD-like traits often fall into this category.
🛠 Best Strategies: Cognitive flexibility exercises, mindfulness, and strategies that encourage adaptability.
4. Temporal Lobe ADHD (Emotional & Learning Challenges)
This type is characterized by emotional instability, aggression, and learning difficulties due to irregular brain activity in the temporal lobes. Symptoms include:
- Sudden mood swings and emotional outbursts
- Irritability and frustration over small things
- Memory and comprehension issues
- Sensory sensitivities and overreactions
🔹 Who it affects: Kids who experience frequent meltdowns or emotional dysregulation, and adults who struggle with impulsive reactions in relationships.
🛠 Best Strategies: Emotional regulation techniques, therapy, and strategies for sensory sensitivity.
5. Limbic ADHD (Mood-Based ADHD, Often Misdiagnosed as Depression)
This type overlaps with symptoms of low-level depression, but the core issue is dopamine dysregulation rather than classic depressive disorder. Symptoms include:
- Chronic low energy and motivation
- Feeling “stuck” or unmotivated even when tasks are important
- Emotional sensitivity and frequent feelings of guilt
- Low self-esteem and rejection sensitivity
🔹 Who it affects: Those with ADHD + anxiety or depression often fall into this category.
🛠 Best Strategies: Dopamine-boosting activities (movement, novelty, rewards), therapy, and avoiding overstimulation that leads to emotional crashes.
6. Ring of Fire ADHD (Sensory Overload & Extreme Mood Swings)
This subtype is the most intense, with severe emotional dysregulation and sensory sensitivity. Symptoms include:
- Extreme mood swings, from excitement to intense frustration
- Sensory overload (loud noises, bright lights, certain textures)
- Hyperactive mind (constantly racing thoughts)
- Impulsivity mixed with aggression or defiance
🔹 Who it affects: Kids and adults who struggle with intense emotional regulation issues—often confused with bipolar disorder.
🛠 Best Strategies: Sensory-friendly environments, emotional regulation coaching, and building calming routines.
Why Understanding ADHD Subtypes Matters
Recognizing these different subtypes of ADHD helps individuals and families:
✅ Find the right treatment (not all ADHD responds to stimulants the same way).
✅ Develop tailored coping strategies that actually work.
✅ Stop self-blame by understanding that ADHD is neurological, not a personal failure.
✅ Advocate for the right support in school, work, and therapy.
If you or your child struggles with ADHD, knowing your unique subtype can help unlock better strategies for success. ADHD isn’t just about “not paying attention”—it’s a complex neurological profile that requires individualized solutions.
👉 Which ADHD type do you relate to the most? Let me know in the comments!
