Practical Strategies to Manage ADHD Symptoms Through Therapy

Living with ADHD comes with unique challenges that can affect every aspect of life—work, relationships, self-esteem, and mental health. Many individuals with ADHD also experience comorbid conditions like anxiety, depression, and even perfectionism or imposter syndrome, compounding their struggles. Therapy can provide practical strategies to address these challenges and help individuals with ADHD, including those with autism or late diagnoses, manage their symptoms effectively.


How ADHD Impacts Mental Health and Behavior

ADHD isn’t just about inattention or hyperactivity. Its symptoms often intertwine with emotional and psychological challenges, including:

  • Imposter Syndrome: Feeling like you don’t deserve your successes because of challenges with focus or follow-through.
  • Anxiety: Persistent worry about forgetting tasks, losing items, or being unable to meet expectations.
  • Negative Thinking: A cycle of self-criticism due to perceived failures or being told you’re “not doing something right” for much of your life.
  • Perfectionism and People-Pleasing: Overcompensating for ADHD-related struggles by striving to meet unrealistic standards or avoid conflict.
  • Depression: Stemming from years of feeling misunderstood, judged, or falling short of societal expectations.

These challenges can feel overwhelming, but therapy offers tools to rewrite these narratives and build healthier habits.


Therapeutic Strategies for Managing ADHD Symptoms

Therapy tailored to ADHD goes beyond traditional approaches by focusing on practical, actionable strategies. Here are some ways therapy can help:

1. Reframing Negative Thinking

Many individuals with ADHD grow up feeling “different” or “deficient.” Therapy helps reframe these internalized messages, replacing them with affirming, growth-oriented beliefs. Cognitive-behavioral therapy (CBT) is particularly effective in addressing thought patterns tied to perfectionism, imposter syndrome, and depression.

2. Addressing People-Pleasing and Perfectionism

Therapy explores the root causes of people-pleasing behaviors and perfectionism, often linked to a fear of criticism or rejection. Strategies include setting healthy boundaries, practicing self-compassion, and redefining success as progress, not perfection.

3. Managing Anxiety and Emotional Regulation

ADHD can heighten emotional sensitivity, leading to anxiety or difficulty managing frustration. Therapists can teach mindfulness techniques, grounding exercises, and skills to reduce emotional overwhelm in triggering situations.

4. Building Practical Skills

Therapy focuses on building real-world skills to address ADHD symptoms:

  • Time Management: Tools like planners, alarms, or time-blocking strategies.
  • Task Prioritization: Breaking tasks into manageable steps and learning to focus on high-impact activities.
  • Impulse Control: Practicing mindfulness and implementing “pause strategies” to avoid acting on emotional or impulsive decisions.

5. Coping with Depression

Therapy provides a safe space to address feelings of sadness or hopelessness tied to ADHD struggles. Therapists can help identify underlying triggers, build positive routines, and create actionable goals to foster motivation and confidence.


ADHD and Autism: Dual Diagnosis Strategies

Many individuals with ADHD also fall on the autism spectrum (AuDHD). This dual diagnosis presents unique challenges, such as sensory sensitivities, social difficulties, or rigid thinking patterns. Therapists specializing in neurodivergence can provide tailored strategies to manage overlapping symptoms and play to your strengths.


Managing ADHD After Pregnancy, During Menopause, and Later in Life

ADHD symptoms can evolve with life stages, presenting new challenges:

  • Post-Pregnancy: Hormonal shifts can amplify ADHD symptoms, making it harder to manage stress, organization, or emotional regulation. Therapy provides support in building flexible routines and managing overwhelm.
  • Menopause: Declining estrogen levels often exacerbate ADHD symptoms in women. Therapy can focus on coping with memory issues, emotional shifts, and maintaining self-esteem during this stage.
  • Late-Onset Diagnosis: Adults diagnosed later in life often grapple with the emotional impact of finally understanding their struggles. Therapy can provide clarity, helping you unpack past experiences and build a new sense of self-awareness and empowerment.

Why Therapy Is Essential for Managing ADHD Symptoms

Therapy isn’t about “fixing” ADHD—it’s about equipping you with tools to harness your unique strengths and manage challenges more effectively. By addressing the root causes of imposter syndrome, anxiety, negative thinking, and perfectionism, therapy helps individuals with ADHD redefine their relationship with themselves and the world around them.


Take the Next Step Toward Managing ADHD Symptoms

You don’t have to navigate the complexities of ADHD alone. Whether you’re struggling with imposter syndrome, perfectionism, or managing ADHD after life changes, therapy can help you build the skills and confidence you need to thrive.

Victoria Prisco, a Licensed Professional Counselor and Special Education Teacher, specializes in ADHD and autism therapy. Through her virtual sessions, available to residents of Pennsylvania, Florida, Arizona, and Virginia, Victoria provides practical strategies tailored to your unique needs.

Ready to take control of your ADHD symptoms?
Contact Victoria today to schedule your first session and begin your journey toward greater focus, emotional balance, and self-confidence.

  • Email: vprisco@victoriaprisco.net
  • Phone: 215.280.4090 (text me if you want an insurance quote)
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