You are not your brain – every brain is different

Many ADHD (attention deficit hyperactivity disorder) signs can be common and relatable, but they do not necessarily indicate ADHD. This article discusses/builds on the self-care and ‘managing your brain’ approach. ADHD can be managed/supported through medications, therapy, coaching, or self-help methods. 

The three key features of ADHD:

• hyperactivity - Feelings of restlessness
• difficulty focusing - Trouble concentrating.
• impulsivity - Acting on impulse.

The exact cause of ADHD is unknown, research has shown neurodevelopmental differences in the brains of people with ADHD (neurodivergence). There is no one cause of ADHD, but rather a complex interplay between genetic and environmental factors (genetic factors being responsible for 70%-80% of the probability). Studies suggest that dopamine levels (the dopamine pathway), involved in reward and motivation, have a role in ADHD. ADHD can amplify your emotional responses – clients can present with sleep and anxiety disorders.

Adults with ADHD may find they have problems with:

• organisation and time management
• following instructions
• focusing and completing tasks
• coping with stress
• feeling restless or impatient
• impulsiveness and risk-taking
• some people may also have issues with relationships or social interaction.

How can hypnotherapy (a complementary therapy) help?

Hypnotherapy offers potential benefits in managing ADHD symptoms. Using guided relaxation, intense concentration, and focused attention to achieve a heightened state of awareness, known as a trance. Hypnotherapy offers individuals with ADHD an opportunity to be guided, to explore their subconscious mind, helping them to develop better self-control, reduce anxiety, and improve focus.

Hypnotherapy can complement traditional treatments - addressing underlying psychological factors and promoting relaxation. However, hypnotherapy is not a standalone treatment but rather an additional tool to established therapeutic methods.

In summary, while hypnotherapy may offer potential benefits for individuals with ADHD, it is important to consider it as part of a comprehensive treatment plan tailored to the individual's unique needs.

Health coaching

Anyone who has/suspects they have ADHD can benefit from having a coach. Coaches work one-on-one with clients, developing personalised strategies for addressing the challenges associated with ADHD. Through regular sessions, clients can gain greater self-awareness and confidence, enhancing their ability to navigate daily life and achieve their personal and professional aspirations.

Cognitive behavioural therapy (CBT)

CBT may also help manage ADHD symptoms. CBT focuses on changing negative thought patterns and behaviours, improving organisational skills, and developing strategies to cope with daily challenges.

CBT can help people recognise how their thoughts affect their behaviours so that they can reframe these thoughts, so they have more helpful or realistic ones and, thus, more control over their signs. Working with a CBT therapist to notice any thought and behavioural patterns, challenge unhelpful thoughts, cope with stress, deal with stressful obligations, and learn new ways to manage everyday life.

Therapy can also help individuals with ADHD address issues related to self-esteem, relationships, and social interactions. As well as helping with ADHD, CBT can help people manage other conditions that may coexist alongside their ADHD, such as mood and anxiety disorders.

Mindfulness 

Mindfulness is a mental practice that involves maintaining a moment-by-moment awareness of one’s thoughts, feelings, bodily sensations, and surrounding environment. Mindfulness emphasises acceptance, meaning that we pay attention to our thoughts and feelings without judging them — There is no “right” or “wrong” way to think or feel in each moment.

Mindfulness-based interventions can lead to improvements in attention, hyperactivity, and impulsivity for people with ADHD. Programs such as mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) have been adapted for individuals with ADHD, showing potential benefits in symptom management.

Benefits to individuals with ADHD:

• Improved attention: By training the brain to concentrate on the present moment, individuals with ADHD can reduce distractibility and improve cognitive control.
• Reduced hyperactivity: Mindfulness techniques include body awareness exercises, help individuals become more attuned to their physical state, reducing restlessness.
• Enhanced emotional regulation: Mindfulness can help people recognise emotional triggers and respond more calmly to situations/events.
• Stress seduction: Developing relaxation techniques using mindfulness to reduce stress and anxiety, common co-occurring issues in individuals with ADHD. ‘Lower stress levels can lead to better overall management of ADHD symptoms.’

The UK NICE guidelines provide for an adult incidence rate for ADHD of between 3 and 4%. For adults with ADHD, medicine is often the first treatment offered, although psychological therapies such as cognitive behavioural therapy (CBT) may also help.