ADHD – Imagine Change Counseling, LLC

March 20, 2024

Happy Neurodiversity Celebration Week!

Did you know this week is Neurodiversity Celebration Week? This is a time to honor and celebrate the rich tapestry of neurodiversity, to raise awareness, foster understanding, and promote acceptance. As a psychotherapist specializing in ADHD and an advocate for embracing our unique minds, I’m thrilled to dive into this topic with you today. Let’s start by breaking down what neurodivergence entails.

Neurodivergence refers to natural variations in the human brain regarding thinking, learning, and processing information. It’s a beautiful spectrum that encompasses a range of conditions, including but not limited to ADHD, autism, dyslexia, dyspraxia, and more. Each of these diagnoses brings its own set of strengths, challenges, and perspectives to the table. I’m going to focus on ADHD today.

Understanding and Embracing ADHD

As someone who specializes in ADHD, I’ve witnessed firsthand the incredible diversity and resilience within the ADHD community. But what exactly is ADHD?

ADHD stands for Attention-Deficit/Hyperactivity Disorder. It’s a neurodevelopmental condition characterized by persistent patterns of inattention, impulsivity, and hyperactivity that can interfere with daily functioning and social interactions. A person can have only the inattentive part, only the hyperactive/impulsive part, or both.

Symptoms of ADHD can manifest in various ways, including:

Difficulty sustaining attention on tasks or activities
Forgetfulness and disorganization
Impulsive decision-making
Restlessness and fidgeting
Difficulty following instructions or completing tasks
Struggles with time management and prioritization

While these symptoms can pose challenges, it’s essential to recognize that individuals with ADHD also possess remarkable strengths, such as creativity, adaptability, and a unique way of thinking.

Celebrating Your ADHD Identity

Now that we’ve shed some light on what ADHD is, let’s talk about how you can celebrate your ADHD identity during Neurodiversity Celebration Week (and beyond!).

First and foremost, embrace your uniqueness. Your ADHD is not a flaw; it’s a feature that makes you who you are. Take pride in your creativity, your ability to think outside the box, and your boundless energy.

Explore your strengths and interests. Whether it’s diving into a creative project, pursuing a hobby, or engaging in physical activity, find activities that allow you to shine and showcase your talents. Sometimes it’s challenging to stick to one project or hobby but that’s OK too—just be you.

Connect with others who share your experience. Seek out ADHD support groups, online communities, or social events where you can connect with like-minded individuals, share stories, and learn from each other’s experiences. If you’re struggling, group therapy is always a great option so you don’t feel alone and may get new strategies for your life.

Being an Ally: Supporting Those with ADHD

As an ally, you have the power to make a positive impact in the lives of individuals with ADHD. Here’s how you can lend your support:

Educate yourself about ADHD. Take the time to learn about the condition, its symptoms, and how it affects individuals on a day-to-day basis. By understanding ADHD better, you can cultivate empathy and compassion.

Be patient and understanding. Recognize that individuals with ADHD may struggle with certain tasks or behaviors. Instead of judgment or criticism, offer support, encouragement, and practical assistance when needed. We all need help with something sometime.

Create inclusive environments. Foster environments that accommodate different learning styles and ways of thinking, such as speaking out loud to remember content. Provide clear instructions, minimize distractions, and offer opportunities for breaks and movement.

Therapy and ADHD: How It Can Help

If you or someone you know is struggling with ADHD, therapy can be a valuable resource in learning coping strategies, building skills, and navigating life’s challenges. In therapy, we can:

Explore strategies for managing symptoms and improving executive functioning skills.
Work on building self-esteem and resilience.
Address any co-occurring conditions, such as anxiety or depression.
Provide support and validation in a non-judgmental environment.

Remember, seeking help is not a sign of weakness; it’s a courageous step towards growth and self-discovery.

Join the Celebration!

As Neurodiversity Celebration Week unfolds, I invite you to join the festivities and embrace the beauty of neurodiversity in all its forms. Whether you’re living with ADHD, supporting a loved one, or simply curious to learn more, there’s a place for you in this celebration.

If you’re ready to explore how therapy can support you on your ADHD journey, I’m here to help. Reach out to learn more about my services and how we can work together. Read here how I specifically help people with ADHD.

Happy Neurodiversity Celebration Week, everyone! Let’s make it one to remember. 🎉

Click the yellow “Book Online” button above for your free 15 minute phone consultation
If you have insurance, schedule the call through Headway
Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time)
Call me at 321-415-0832

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

February 15, 2024

Thriving with ADHD through Behavioral Therapy

Hey! Today I’m getting into a topic that’s close to my heart: ADHD, or Attention-Deficit/Hyperactivity Disorder. If you’re reading this, chances are you or someone you care about is affected by ADHD, and you’re seeking some guidance on how to navigate it. Well, you’ve come to the right place! ADHD is more than just difficulty concentrating or sitting still—it’s a complex neurodevelopmental disorder that impacts every aspect of life. But fear not, because with the right tools and strategies, thriving with ADHD is absolutely possible. In this post, I’m going to describe how Behavioral Therapy can help and tell you about it in more depth since I’ve only referenced it in past blogs.

How ADHD Affects Your Life

Living with ADHD can feel like trying to juggle a dozen balls at once while walking on a tightrope. From struggling to focus on tasks to feeling overwhelmed by clutter and forgetfulness, the challenges are numerous. Many individuals with ADHD also experience difficulties with impulse control, time management, and emotional regulation, which can take a toll on relationships and overall well-being. But it’s important to remember that ADHD is not a character flaw or a lack of willpower—it’s a legitimate medical condition that requires understanding and support.

Therapies That Can Help

Fortunately, there are effective therapies available to help manage ADHD symptoms and improve quality of life. Two of the most widely used approaches are Cognitive Behavioral Therapy (CBT) (see last week’s blog for more info) and Behavioral Therapy. These therapeutic modalities focus on changing patterns of thinking and behavior to promote positive outcomes.

Exploring Behavioral Therapy

Behavioral Therapy is a cornerstone of ADHD treatment, offering practical strategies to address specific challenges. Let’s break down some key interventions that can make a real difference (*a good start to think about but best to work with a therapist):

1. Time Management Interventions:

· Breaking Tasks into Manageable Steps- Teaching individuals to break down larger tasks into smaller, more manageable steps. This approach helps prevent feeling overwhelmed and promotes a sense of accomplishment as each step is completed. Example: Rather than tackling a big project all at once, break it down into smaller tasks with specific deadlines. For instance, if the task is writing a research paper, break it down into steps like researching, outlining, drafting, editing, and finalizing.

· Prioritization Techniques- Guiding people in prioritizing tasks based on urgency and importance. This prevents them from getting bogged down in less critical activities and ensures that essential tasks are addressed promptly. Example: Use techniques like Eisenhower’s Urgent/Important Matrix to categorize tasks into four quadrants: urgent and important, important but not urgent, urgent but not important, and neither urgent nor important. Focus on tasks in the first quadrant to maximize productivity.

· Setting Timers and Reminders- Encouraging the use of timers and reminders to help individuals stay on track and manage time effectively. Set specific time limits for tasks to create a sense of urgency and promote focus. Example: Set a timer for 25 minutes (known as the Pomodoro Technique) to work on a task, followed by a short break. Repeat this cycle several times, with longer breaks between cycles. This helps maintain focus and productivity while preventing burnout.

2. Organization Interventions:

· Creating Designated Spaces- Assisting individuals in creating designated spaces for important items and activities. This reduces clutter and makes it easier to locate belongings when needed. Example: Designate specific areas in the home or workspace for items such as keys, wallets, and important documents. Use labeled containers, shelves, or drawers to keep items organized and easily accessible.

· Implementing Consistent Routines- Establishing consistent routines and habits helps individuals with ADHD stay organized and maintain structure in their daily lives. Example: Create a daily routine that includes specific times for activities such as waking up, eating meals, exercising, studying or working, and winding down for bed. Stick to the routine as much as possible to establish predictability and reduce stress.

· Utilizing Visual Aids- Visual aids such as calendars, planners, and to-do lists can be invaluable tools for organizing tasks and responsibilities. Example: Use a color-coded calendar or planner to track appointments, deadlines, and events. Break tasks down into manageable chunks and write them down on a to-do list, checking them off as they are completed. This provides a visual representation of progress and helps individuals stay organized and focused.

3. Distraction Management Interventions:

· Creating a Distraction-Free Environment- Helping individuals create an environment conducive to focus and productivity by minimizing distractions. Example: Identify common sources of distraction, such as noise, clutter, or electronic devices, and take steps to eliminate or reduce them. Use noise-canceling headphones, declutter workspaces, and implement digital tools or apps to block distracting websites or notifications during focused work periods.

· Practicing Mindfulness Techniques- Teaching mindfulness techniques to help individuals with ADHD stay present and focused in the moment. Example: Encourage practices such as deep breathing exercises, meditation, or progressive muscle relaxation to help calm the mind and reduce impulsivity. Incorporate mindfulness into daily activities, such as eating or walking, to promote a sense of mindfulness and awareness.

· Implementing Structured Breaks- Recognizing the importance of breaks in maintaining focus and preventing burnout. Encourage individuals to incorporate structured breaks into their daily routines to recharge and refresh their minds. Example: Schedule short breaks between tasks or work periods to engage in activities that promote relaxation and stress relief, such as stretching, taking a short walk, or listening to music. Setting a timer can help individuals return to work feeling rejuvenated and ready to tackle the next task.

Feeling Inspired for Therapy Assistance?

Living with ADHD presents its fair share of challenges, but with the right support and strategies, it’s possible to thrive and lead a fulfilling life. With the convenience and accessibility of telehealth, quality ADHD therapy is more accessible than ever before. So why wait? Take the first step towards a brighter future—reach out and learn more about how therapy can help you thrive with ADHD today!

Contact me today to learn more about my services (individual therapy in Florida and ADHD workshops that are short and sweet- 30 minutes). I can support you on your journey to success. Together, we’ll navigate life’s challenges with confidence and resilience. Don’t let ADHD hold you back any longer—let’s take the first step towards a brighter tomorrow, together!

Contact Me in 4 Easy Ways (for therapy):

Click the yellow “Book Online” button above for your free 15 minute phone consultation
If you have insurance, schedule the call through Headway
Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time)
Call me at 321-415-0832

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

October 27, 2023

Navigating Academic Concerns with a Therapist’s Help

graduation-caps-as-lights-for-academic-hope

Life’s journey through school can be filled with ups and downs, and sometimes, you may find yourself facing academic concerns that seem insurmountable. Whether you’re a college student battling exam anxiety, struggling with time management or procrastination, or dealing with attention-deficit/hyperactivity disorder (ADHD) related academic challenges, you’re not alone. Academic concerns can affect all of us, but there’s help available through academic concerns therapy.

In this blog post, I’ll dive into the world of academic concerns and guide you on how to find the best therapist to address your unique challenges. I’m here to support you on your path to academic success and personal development (and if you live in Florida I can be your therapist!). So, let’s get started!

Understanding Academic Concerns

Academic concerns come in various forms, and they can manifest differently for each individual. Let’s take a closer look at some common examples:

1. Test Anxiety

Test anxiety is a familiar companion for many students. The uneasiness and nervousness that precedes a major exam can hinder your performance, causing physical symptoms like sweating, a racing heart, and difficulty concentrating.

2. Time Management Struggles

Balancing a busy academic schedule with other life commitments can be challenging. If you find yourself constantly battling time management issues, including procrastination, it can negatively impact your academic performance.

3. Perfectionism

Perfectionism can be both a driving force and a source of stress. While it may motivate you to aim for high standards, it can also lead to self-criticism, excessive stress, and burnout.

4. ADHD and Academic Challenges

For some people, academic concerns are closely intertwined with ADHD. This neurodevelopmental concern can make it difficult to focus, organize tasks, and manage time effectively, all of which are essential for academic success.

These are just a few examples of academic concerns that young adults might encounter. The good news is that there’s a path to overcoming these challenges with the help of academic concerns therapy.

What to Look for in Therapists who Specialize in Academic Concerns Therapy

When seeking therapy to address your academic concerns, it’s crucial to find a therapist who specializes in this area. Here’s a list of questions to help you identify the right therapist for your unique needs:

1. Are They Qualified?

Before starting therapy, ensure that the therapist is licensed in the state you live in and that they have experience in your area of concern. You can also receive quality therapy from someone in training (under supervision of a therapist who’s licensed).

2. Specialization in Academic Concerns

Look for a therapist who specializes in academic concerns (Do they have work experience in school settings? How many years?). These professionals have a deeper understanding of the specific challenges you’re facing and can provide tailored solutions.

3. Approach and Techniques

Every therapist has a unique approach and set of techniques. Do you prefer a cognitive-behavioral (CBT) approach, a psychodynamic approach, or something else? Find a therapist whose methods align with your preferences.

4. Compatibility

Feeling comfortable and at ease with your therapist is necessary for a successful therapeutic journey. Therapy is a collaborative process, so it’s essential to establish a good rapport with your therapist. Consider scheduling an initial consultation to evaluate compatibility. That’s why I offer a free 15 minute phone call with future clients.

5. Reviews and Recommendations

Seek out reviews and recommendations from friends, family members, or online sources. Hearing about others’ positive therapy experiences can provide valuable insights into a potential therapist’s effectiveness.

6. Flexibility and Accessibility

Consider practical factors like the therapist’s location, office hours, and whether they offer online sessions. Accessibility needs to be pretty easy for you, especially if you have a busy academic schedule.

7. Cost and Insurance

Therapy is an investment in your well-being, so it’s essential to discuss fees, insurance coverage, and payment options with potential therapists.

8. Goals and Expectations

What are your goals for therapy? Discuss your objectives with potential therapists and see if their approach aligns with what you hope to achieve.

Now that you have a clear set of questions to guide your search for the right academic concerns therapist, let’s focus on a resource for those in Florida seeking support for academic concerns, including ADHD. (Spoiler alert…it’s me!)

Florida Academic Concerns Therapy Services

If you’re a young adult in Florida, you’re in the right place! I offer a range of therapy services tailored to address your academic concerns. Whether you’re struggling with test anxiety, time management, procrastination, perfectionism, or the challenges associated with ADHD, I’m here to help.

Who Am I?

I’m a licensed and board certified therapist with extensive experience in working with young adults facing academic challenges. My career has always taken place in schools, from age 4 and up, with the last 10 years in a university counseling center. One of my specializations is in academic concerns, including ADHD, and I’m committed to providing a safe and supportive environment for you to explore and overcome your concerns.

How Can I Help You?

My base therapeutic approach is client-centered, meaning that I tailor my techniques to your unique needs. We’ll work together to identify the root causes of your academic concerns and develop practical strategies to conquer them. I also use CBT and other theories to help you on the road to success, including, if appropriate and desired, artistic methods (art, music…).

Online Workshops for ADHD (and Emotion Management)

In addition to one-on-one online therapy sessions for Florida residents, I offer online workshops specifically designed for managing ADHD. These workshops are open to anyone in the USA, not just those in Florida. ADHD can significantly impact your academic performance, and these workshops provide valuable tools and insights for dealing with ADHD-related challenges.

Don’t let academic concerns hold you back from achieving your full potential. Take the first step toward a brighter academic future by reaching out for support.

Let’s Talk Soon

Academic concerns are a natural part of the young adult journey, but they don’t have to define your academic experience. By finding the right academic concerns therapist, you can gain the tools and insights needed to overcome challenges and succeed in your academic pursuits.

Reach out to me to learn more about my online Florida therapy services and online workshops for ADHD. Together, we can unlock your potential and conquer those academic concerns. Your academic success is within reach, waiting for you to seize it!

***

To learn more about the services I offer or to book a phone consultation, use one of these three easy methods: call me at 321-415-0832, fill out the email form below and we’ll set up a 15 minute free consultation call, or click the “Book Online” button and schedule the call yourself.

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

October 13, 2023October 13, 2023

ADHD and Me: Help for Young Adults

Welcome, young adults, to a conversation that might just change the way you perceive your world. Today, I’m delving into ADHD, or Attention-Deficit/Hyperactivity Disorder. You may have heard about it, or you might be curious because you’ve been struggling with symptoms that just don’t seem to fit into place in your life. In this post, I’ll explore what ADHD is, how it presents itself, and the crucial steps to consider if you think it might be a part of your life. I’ll give some options available, whether it’s medication, therapy, or a combination of both, and how to find the right therapist to support you on the journey of change.

Understanding ADHD

ADHD is a neurodevelopmental disorder that starts in childhood but can persist into adulthood. It’s not just about being a little more active or forgetful than your peers. ADHD involves a complex interplay of factors that affect your attention, hyperactivity, and impulsivity.

Symptoms and Life Functioning

To identify if ADHD might be a part of your life, here are some common symptoms to consider:

Inattentiveness: Do you find it challenging to stay focused on tasks or activities, often making careless mistakes? Does it seem like you’re frequently daydreaming or losing things necessary for tasks and activities?
Hyperactivity: Are you often fidgeting or tapping your feet, unable to sit still when it’s expected? Do you feel restless and find it challenging to relax?
Impulsivity: Do you struggle with impulsive decision-making, perhaps saying or doing things without thinking about the consequences? Do these impulsive choices sometimes get you into trouble, especially socially?
Organization and Time Management: Is keeping your life organized a constant struggle? Do you find it challenging to meet deadlines or manage your time effectively?
Forgetfulness: Are you frequently misplacing items or forgetting important dates and appointments, even when you’ve tried various methods to remember?
Academic or Occupational Challenges: Have you faced difficulties in school or work because of issues related to attention, hyperactivity, or impulsivity? Maybe you’re always late to class, forget to complete an assignment, or take longer to complete a task, missing a deadline.

It’s essential to remember that not everyone with ADHD will experience all of these symptoms, and the severity can vary widely. But, ADHD can significantly impact various aspects of your life, from relationships to your education or career.

More Questions to Ask Yourself

If you’ve identified with some of the symptoms mentioned above, it’s time to ask yourself some vital questions:

1. Do I Need Help?

The first step in addressing ADHD is recognizing that you might need help. Even though you made it through high school, entering college or work life can reveal new challenges. If the symptoms of ADHD are significantly affecting your daily life, seeking support is crucial. Ask yourself if these challenges are causing distress, interfering with your goals, or affecting your relationships. If the answer is yes, it’s time to take the next step.

2. Do I Need Medication, Therapy, or Both?

The treatment for ADHD typically falls into two categories: therapy and medication. But how do you know which, if not both, might be right for you?

Therapy: Therapy, particularly cognitive-behavioral therapy (CBT), behavioral therapy, and psychoeducation, can be immensely helpful in teaching coping strategies and addressing the emotional and psychological aspects of ADHD. If you’re finding it difficult to manage the emotional challenges that often come with ADHD, therapy could be a valuable addition to your life. I suggest starting here.

Medication: Medication can help manage some of the core symptoms of ADHD, such as inattention and hyperactivity. If you’re struggling to focus or manage your impulses, and it’s significantly impacting your daily life, medication might be a consideration. Consult with a healthcare professional, preferably a psychiatrist, to discuss the potential benefits, side effects, and suitability of medication for your case. *Sometimes doctors require testing to confirm the diagnosis before providing medicine.

Both: For many individuals with ADHD, a combination of therapy and medication has great results. The decision to use both options should be made in consultation with a healthcare professional, as they can provide guidance tailored to your specific needs.

3. Who Can I Get Clarification From?

This is where seeking professional guidance becomes essential. Here’s who you can reach out to for clarification:

Therapist: Start here or with a primary care physician. Therapists can offer therapy, guidance, and strategies to help you manage the emotional and psychological challenges that often accompany ADHD. They can also refer you for ADHD testing or to a doctor if desiring medicine.

Primary Care Physician: They can help diagnose and provide initial guidance on treatment options. They may also refer you to specialists, like psychiatrists or therapists, for a more comprehensive evaluation if you don’t already have them.

Psychiatrist: A psychiatrist specializes in diagnosing and treating mental health disorders, including ADHD. They are well-equipped to assess whether medication is appropriate for your situation. (A common confusion about psychiatrists is whether they provide therapy. They do not, only medicine.)

Support Groups: Connecting with others who have ADHD can provide valuable insights and emotional support. Online and in-person support groups can be incredibly helpful.

Now that you’ve asked yourself these vital questions and are considering your options, let’s move on to the next crucial step – finding the right therapist to support you on your ADHD journey.

Finding the Right ADHD Therapist: A Checklist

Therapists play a significant role in helping individuals with ADHD manage their symptoms, develop coping strategies, and improve their overall quality of life. Here’s a checklist of questions and tips to help you identify the best ADHD therapist in your area:

1. Credentials and Specialization

Are they licensed? Ensure that the therapist you choose is licensed to practice in your state.
Do they have experience with ADHD? It’s essential to find a therapist who specializes in or has experience treating ADHD.

2. Therapeutic Approach

What is their therapeutic approach? Different therapists may use various therapeutic techniques. Ensure their approach aligns with your preferences and needs.
Do they offer CBT, behavioral therapy, or psychoeducation? These approaches are particularly effective for managing ADHD.

3. Compatibility

Do you feel comfortable with them? Building a rapport with your therapist is crucial for effective treatment. You should feel at ease talking to them. This is why I offer a free 15 minute phone consultation before scheduling the first appointment.
Are they a good listener? A good therapist is an active listener, which is especially important for addressing your unique challenges. You need to feel seen and heard.

4. Practical Considerations

Location and availability: Is the therapist’s office conveniently located, and are their hours compatible with your schedule? Online therapy is a great option for the ease of access to sessions. It’s why I chose to provide my services that way!

5. Insurance and Cost

Do they accept your insurance? If you have insurance, it’s essential to find a therapist who accepts it. If not, inquire about their fees and payment options.

Taking Action: Seek Help and Support

If you’ve made it this far in my post, it’s clear that you’re committed to improving your life and managing your ADHD effectively. Seeking help is a courageous step, and it can lead to meaningful change. Don’t hesitate to reach out to professionals and explore your options.

If you’re a Florida resident, I offer online therapy services tailored to adult individuals dealing with ADHD and related challenges. I specialize in cognitive-behavioral therapy (CBT), behavioral therapy, and psychoeducation, all of which are highly effective in managing ADHD. My whole career of 22+ years has been with youth and young adults in the school system, last working at a university counseling center, so ADHD is one of my specializations.

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.