Living with ADHD can feel like trying to juggle too many balls at once—sometimes things just seem to spin out of control. While medication can help keep those balls in the air, it doesn’t always address the underlying issues that come with the condition. That’s where therapies like Cognitive Behavioural Therapy (CBT) and Schema Therapy step in, offering practical ways to take back control. In this blog, we’ll dive into what these therapies are all about, how they can help with ADHD, and how you can get started with them in the UK.
ADHD: A Quick Overview
Before we get into the therapies, let’s take a moment to understand ADHD. It’s a neurodevelopmental disorder that makes it tough to focus, stay organised, and manage impulses. It’s like having a brain that’s constantly flicking through TV channels. For many, this can lead to difficulties at school, work, and in relationships. While medication is often prescribed, it doesn’t always tackle the habits and thought patterns that come along for the ride.
What is Cognitive Behavioural Therapy (CBT)?
Imagine if you could hit the pause button on your thoughts, take a step back, and decide how you want to react. That’s what CBT helps you do. It’s a type of therapy that zeroes in on the connection between your thoughts, feelings, and actions. By changing the way you think about situations, you can change how you respond to them.
How Does CBT Work for ADHD?
CBT is like a toolkit filled with strategies to help you manage the everyday challenges of ADHD. Here’s what it might include:
- Understanding ADHD: The first step is getting to grips with how ADHD affects you personally. Knowledge is power!
- Rewiring Your Thoughts: CBT helps you spot those negative thoughts that often lead to stress or anxiety and teaches you how to challenge and change them.
- Building Better Habits: From time management to organisation, CBT gives you practical skills to improve your day-to-day life.
- Staying Focused: Mindfulness techniques are often used in CBT to help you stay in the moment and reduce impulsivity.
The great thing about CBT is that it’s not just about talking—it’s about doing. You’ll work with your therapist to set goals and track your progress, making it a proactive approach to managing ADHD.
What is Schema Therapy?
Schema Therapy takes things a step further. It’s like looking at the bigger picture of your life—your early experiences, your relationships, and those deep-seated patterns that keep tripping you up. It’s a bit like CBT’s more reflective cousin, blending different therapy techniques to help you understand and change those long-standing negative patterns, or “schemas“, that often start in childhood.
How Does Schema Therapy Work for ADHD?
For people with ADHD, life can feel like a series of struggles—from feeling like you don’t quite measure up to worrying about being abandoned. These feelings can turn into negative schemas that shape how you see yourself and the world around you. Schema Therapy helps you to:
- Identify Your Schemas: First, you’ll work with your therapist to identify the negative patterns that are holding you back.
- Challenge These Schemas: Then, using a mix of cognitive and experiential techniques, you’ll learn to challenge and change these patterns.
- Adopt Healthier Strategies: Finally, you’ll develop healthier ways to cope with life’s ups and downs.
Schema Therapy can be particularly helpful if your ADHD is tied up with other emotional or relational issues, offering a way to heal those deeper wounds.
Why CBT and Schema Therapy Can Be Game-Changers for ADHD
Both CBT and Schema Therapy have been shown to help people with ADHD manage their symptoms more effectively. CBT is often the go-to for tackling the immediate challenges of ADHD—like organisation, time management, and impulsivity. Meanwhile, Schema Therapy digs deeper, helping to resolve those entrenched issues that might have developed over years.
How to Get Started with CBT and Schema Therapy in the UK
Ready to take the plunge? Here’s how to get started:
Through the NHS
The NHS offers CBT widely, although you might face a bit of a wait. Start by chatting with your GP, who can refer you to local services. If you’re keen on Schema Therapy, it’s less commonly available through the NHS, but your GP might be able to point you towards a specialist.
Going Private
If you’re looking for quicker access or a specific therapist, going private might be the way to go. You can find accredited CBT and Schema Therapists through organisations like the British Association for Behavioural and Cognitive Psychotherapies (BABCP) or the UK Council for Psychotherapy (UKCP).
Final Thoughts
ADHD can be a rollercoaster, but therapies like CBT and Schema Therapy offer you the tools to take control. Whether you’re managing the day-to-day challenges or working through deeper issues, these therapies can help you build a life that works for you, not against you.
So, why not take that first step? Talk to your GP, do some research, and find the right therapy that suits your needs. It could be the start of a whole new chapter in your journey with ADHD.
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