Living with ADHD can be challenging. ADHD can affect self-esteem and make daily life feel frustrating. Cognitive Behavioral Therapy (CBT) offers helpful ways for people with ADHD to feel better about themselves, build confidence, and manage daily tasks. This article shares how adults with ADHD can use CBT techniques to improve self-esteem with easy-to-follow tips.
Understanding ADHD and Self-Esteem
People with ADHD often face challenges like forgetfulness, impulsiveness, and disorganization. These difficulties can lead to feeling frustrated, embarrassed, or “not good enough,” which lowers self-esteem over time. However, with CBT for ADHD, people can learn strategies to manage these challenges and feel better about themselves.
Cognitive-Behavioural Therapy BT is a well-researched therapy that helps people recognize and change negative thoughts and habits. By focusing on how thoughts, feelings, and actions connect, CBT helps people with ADHD feel more in control, improving their self-esteem.
Step 1: Identifying Negative Thought Patterns
The first step in CBT for ADHD is to identify negative thoughts that may be lowering self-esteem. Some common negative thought patterns include:
- Catastrophizing
- Overgeneralizing
- Labeling
These thought patterns are often called “cognitive distortions,” and they are common in people with ADHD. Recognizing these patterns is the first step toward changing these maladaptive thoughts.
Step 2: Challenging Negative Thoughts
Once negative thought patterns are identified, the next step in CBT for ADHD is to challenge them. This means questioning whether these thoughts are true and thinking of more positive ways to view the situation. Here are some ways to do this:
- Gather Evidence
- Reframe the Thought
- Use Self-Compassion
By regularly practicing these skills, people with ADHD can build a more positive view of themselves and reduce negative self-talk.
Step 3: Setting Realistic Goals
People with ADHD often set very high or unrealistic goals, which can lead to disappointment if they aren’t met. Learning to set achievable goals is important for building confidence in task management. Here are some simple ways to do this:
- Break Down Big Tasks
- Set Clear Goals
- Celebrate Small Wins
By consistently setting and reaching small goals, people with ADHD can feel a growing sense of achievement and reduce frustration.
Step 4: Building Better Organization Skills
For many with adult Attention Deficit Hyperactivity Disorder, organization, time management, and planning are hard but necessary skills. CBT for ADHD teaches techniques to help improve these skills and reduce stress in difficult situations:
- Use Planning Tools/Daily Planner
- Create Daily Routines
- Prioritize Important Tasks
When people feel more organized, they often feel less stressed and more confident in handling their day-to-day life by reducing procrastination. Check out this article on tips to reducing procrastination for more information.
Step 5: Building Supportive Relationships
Strong relationships play an important role in building self-esteem and maintaining mental health. For people with ADHD, having supportive friends and family members can make a big difference. Here’s how to build healthy relationships:
- Communicate Openly
- Join Support Groups
- Practice Assertiveness
Having a support system helps people with ADHD feel understood and valued, which boosts their self-confidence.
How to Get Started with CBT for ADHD
Improving self-esteem with ADHD is very possible with the help of CBT for ADHD. Working with a therapist specializing in adulthood ADHD can provide psychoeducation and tailored strategies to help you improve your negative thoughts, set realistic goals, improve organization skills, and build strong relationships. A therapist can help you feel more confident and in control. Remember, these changes take time, but with patience and practice, people with ADHD can achieve a more positive and fulfilling life.
Work with Gina Today!
Gina is a CBT Therapist that can help you improve your self-esteem. ADHD doesn’t have to negatively impact every area of your life. However, if you’re struggling with self-esteem, then that WILL impact every area of your life. I’ve spent years specializing in ADHD and have helped hundreds improve their self-esteem. Let me help you!
Contact Gina today to begin your journey towards better self-esteem.
Click the link above or email gina@therapyforadulting.com.
