Cognitive Behavioral Therapy (CBT) is the most widely used therapeutic modality in the world.
There is strong clinical evidence that CBT works for people with mild-to-moderate anxiety and depression. ADHD therapy in Toronto often includes the use of CBT because the frustrations of living with ADHD—especially before you were diagnosed—can lead to anxiety and depression.
Rates of major depressive disorder, for instance, are more than triple for adults with ADHD than adults without ADHD. Rates of anxiety disorders, such as Generalize Anxiety Disorder, are also more than triple for adults with ADHD. PTSD and social phobias too occur more than three times as often for adults with ADHD, and OCD is twice as likely. Alcohol and other substance abuse disorder rates are also twice as high, which is why ADHD therapy so often includes psychotherapy.
What is CBT?
The premise of CBT is simple to grasp: certain situations or events “trigger” automatic thoughts which in turn produce certain sensations, emotions, or behaviors. In fact, most people who Google things like “cognitive behavioral therapy near me” are feeling and behaving in ways that don’t make sense to them.
For example, if you jump every time you hear a certain colleague’s voice at work, that can be pretty distracting. And if you can’t think of any reason that you do, that’s concerning, and eventually exhausting. CBT could help you discover how it is that you’ve been stuck in this cycle of triggering response.
Another example might be that you keep declining invitations to social events because you have a fear that something will go wrong and you’ll be embarrassed. CBT could help you identify the automatic thought that likes just below the surface and replace it with something more realistic and helpful.
Also Read: 10 Common Myths and Facts about ADHD Assessment & Diagnosis
Ways CBT Can Help with ADHD
Consider someone with a hyperactive ADHD presentation. Automatic thoughts are thoughts that sneak into your chain of reasoning without you even knowing it, resulting in behaviors that are more impulsive than thought-out. CBT can help you work through your thinking in slow-motion, that is, observing every step, until we find that step that is out of place.
A key tool of CBT is the Thought Record. Keeping a structured journal of your thoughts connected to problematic feelings and behaviors can help identify patterns leading to the identification of the automatic thoughts involved.
In the example of someone jumping at the sound of a colleagues, voice, it would be helpful to know what other situations make that person jumpy, and what those situations have in common. If all those situations, for instance, involve loud noises and this colleague has a loud voice, the automatic thought might be something like, “Loud sounds mean danger.” That thought can be explored, critiqued, understood, and even appreciated, releasing the automatic connection.
Consider someone with an inattentive ADHD presentation. Automatic thoughts can also have a role in preventing behaviors that would be helpful. If certain situations trigger anxious feelings, your instinct would naturally be to avoid that situation.
Another key tool of CBT is the Cost-Benefit Analysis. Being very deliberate about the advantages and disadvantages of thinking or acting a certain way—or not thinking of acting a certain way—can help motivate someone to take a more optimal course of action.
In the example of someone declining invitations to social events, recognizing that (1) Yes, once in a while we all fumble things a bit in social situations and we survive to tell the story, and that (2) the negative impacts associated with those awkward moments is far, far less than the negative impacts of social isolation. Thinking this through may just tip the scale enough to help someone muster up the courage to get out there and mingle.
Getting Started Now
There are of course more serious conditions that may need to be treated with other therapeutic modalities, but almost all therapists wind up using some of the tools of CBT through the course of therapy.
If you are seeking ADHD therapy in Toronto, look for a clinic that clearly lists ADHD as one of its specialties, with access to assessment and diagnosis. Also look for a clinic that has clinicians who practice CBT and its close cousins, Dialectical Behavior Therapy (DBT) and Positive Psychotherapy (PPT). If you are concerned with more serious issues that might require longer-term therapy or a longer-term psychotherapeutic relationship, find a clinic that offers psychodynamic therapies as well. And finally, if you are in committed relationship of any kind, consider registering with a clinic that also offers Couples and/or Family Therapy.
The team at So You Need Therapy was deliberately assembled to offer all of this to you under one “virtual roof.” Let us know how we can help you find your best mental health and live your best life.
Frequently asked questions
How does CBT work?
CBT addresses the connection among emotions, thoughts, and behaviors. It can help you identify negative thoughts, learn coping strategies, and control your feelings and actions.
How long does CBT take to work for ADHD?
A standard CBT course for ADHD treatment lasts 12 to 20 sessions. However, it’s important to note that CBT does not cure ADHD but instead manages the symptoms. You will feel better and motivated to live a happy and balanced life.