Therapy and ADHD: What to Expect and How It Can Help
- Lisa Graff, LSW
- Oct 9
- 2 min read
When you grow up constantly hearing messages that you’re “too much,” “not focused,” or that you have “so much potential,” it’s easy to internalize the belief that something is wrong with you. Being ADHD or neurodivergent in our society is not only challenging when it comes to accomplishing goals, but also in simply feeling like you belong.
Starting Therapy
Beginning therapy can feel intimidating, especially if you’re not sure what you want from it. The good news is that therapy itself can help you figure that out. A first session usually looks at how you’re doing in different areas of life, explores your past experiences, and begins to shape goals for your work together.
Understanding Patterns
Therapy often starts with noticing the emotions and thoughts that keep showing up. This might include patterns in relationships, parenting, work, or how you see yourself. Recognizing these patterns is the first step toward healing and change.
Healing from Trauma
Many neurodivergent individuals carry shame, criticism, or rejection from their past. Therapy provides space to work through those painful experiences and start healing from the impact they’ve had.
Needs and Self-Advocacy
Part of therapy is learning to identify your own needs and practice advocating for them. Building these skills can also help you take better care of yourself in daily life.
Practical Strategies
Executive functioning challenges can make everyday tasks feel overwhelming. Therapy can explore tools and strategies to help you accomplish what matters to you.
Reframing Self-Worth
Instead of asking, “What’s wrong with me?” therapy can help you shift toward the question, “What do I need to thrive?” Building self-compassion can help you understand that you are not a problem to be fixed.
Emotional Regulation and Relationships
Learning to manage strong feelings, set boundaries, and build the kinds of relationships you want is a key part of therapy. These skills can help you feel more grounded and connected.
The Role of the Nervous System
At the foundation of all of this work is nervous system regulation. Developing ways to calm and support your body helps make every other strategy more effective and sustainable.
Moving Forward
Therapy offers a space to better understand yourself, heal from past wounds, and build strategies that support both your daily life and long-term goals. For neurodivergent individuals, it can be a powerful step toward moving from surviving to thriving—and toward building a life where you feel capable, connected, and enough just as you are.
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