Adult ADHD Therapy & Wellbeing

04/07/2025

Your ADHD brain is not broken. Your mind is fast, associative, and nonlinear.
The world and tech is built for people who think step-by-step, like spreadsheets
Neurotypical brains tend to follow a linear path:
Step A → Step B → Step C.
ADHD brains are more like:
Step A → something shiny → an idea about socks → what was I doing again? → emotional insight → Step F → epiphany → Step A again but sideways.
It’s not broken thinking. It’s creative, associative, spontaneous, and big-picture-aware. That’s why ADHD people often make brilliant therapists, artists, storytellers, teachers, inventors, and visionaries.

15/10/2024

https://youtube.com/shorts/KtdNneywwPs?feature=shared

Ever heard an ignorant comment about ADHD but didn’t know how to respond? Try the “Been There, Done That” strategy. First, validate the other person. Let the...

11/10/2024

ADHD Brilliance:
Sparkling Dopamine & The Blue Spot- Attention Without Meds

Are you having one of those days where your brain feels like it’s running a dozen tabs at once- yet none of them are loading? Welcome to the world of ADHD, where attention is as contrary as a cat that only comes when it feels like it.

Today I noticed a fascinating mention of the locus coeruleus in an article by The New Scientist, referring to it as a “master switch” that controls our mental modes. Intrigued, I dove deeper into the world of this tiny blue spot in our brain and how it, along with dopamine, helps shape our focus, creativity, and learning. What’s really going on inside that excellent mind of yours? Let’s peek into the secret workings of your brain’s attention systems.

Sparkling Dopamine & The Blue Spot-
Your Two Besties: Locus Coeruleus & Dopamine

Enter two super buddies: Dopamine and the Locus Coeruleus (LC). These two brain systems work together to help you focus, but when they’re out of sync, things can feel a bit (yikes) scattered.

Sparkly Dopamine
Dopamine is the ultimate hype of the brain. It’s like the sparkly stuff that helps you stay excited about what you’re doing. Linked with reward, motivation, and focus, it gets you up in the morning for that coffee or to check out the creative project you were working on last night. When dopamine levels are balanced, everything feels doable, interesting, and under control.

But those of us with ADHD might be a little short on dopamine in our brain’s key focus centres. It’s like having a to-do list but no dopamine fairy to gift it zing. Things that others might engage with can feel “meh” to you- which is why distractions are so attractive. They boost your brain with the dopamine it craves.

Brrrrring! The Locus Coeruleus- Your Brain’s “Blue Spot”
Meanwhile, over in another part of the brain, we have the Locus Coeruleus (LC), a small but powerful cluster of neurons. It’s known as the blue spot because of its bluish tint under a microscope, caused by pigmented neurons. But don’t let its small size fool you- the LC is your brain’s alarm clock. It releases Norepinephrine (a.k.a. Adrenaline for the brain), which keeps you awake, alert, and ready to take on the day- or at least your inbox.

The LC is the Boss
Like a bouncer at the Brain Club, the LC decides who gets your attention and who stays out. But what happens if your brain has a hard time deciding what’s important? That’s when the LC can either overfire or under fire, leading to classic ADHD symptoms—either being totally zoned out or hyper-focused on something that isn’t particularly urgent.

The Dynamic Duo: Dopamine and the LC Working Together (Sort Of)
Here’s where dopamine and the LC interact like partners in a (sometimes dysfunctional) buddy-cop movie. Dopamine helps your brain decide what’s interesting or rewarding. Once something catches your attention, the LC steps in to maintain that focus by releasing norepinephrine.

For someone without ADHD, this process flows pretty smoothly. Dopamine says, “Hey, this is cool!” and the LC responds, “Great! Let’s focus!” But in ADHD brains, Dopamine might not fire enough to tell the LC that anything is worth paying attention to. The result? Your brain bounces between distractions like a pinball machine. Suddenly, you’re cleaning your room instead of writing that report because, well, cleaning is giving you that dopamine hit!

No ADHD Meds? How to Help Your Brain’s Attention Besties
Not everyone can take medication, and even those who can sometimes have difficulty getting it. So, if you’re not engaging with medication, that’s totally fine! The good news is, there are ways to help your buddies- Dopamine and LC -work together naturally:

1. Blue Magic Movement: Simple exercise can be a game-changer. Dopamine is released when you move, which primes your LC to say, “Yes- we’re focused!” Try short bursts of exercise- a quick walk, jumping up and down, or dancing to your favourite music.

2. Cold Water Sparkle: Ever notice how a cold shower or splash of water to the face wakes you up? That’s because cold exposure triggers your LC to release Norepinephrine, which sharpens your focus. When you’re feeling foggy, a quick cold zing could do the trick.

3. Break It Up: ADHD brains love novelty. Break tasks into smaller, more interesting chunks to keep that dopamine flowing. Instead of “do taxes,” try “Seek & Find! last month’s receipts” -it’s less intimidating and offers little dopamine rewards for each step completed.

4. Play Reward Games: Set up mini-rewards for yourself when you accomplish tasks. Dopamine loves rewards, even small ones! Promise yourself a snack, a break, or five minutes of YouTube after, say, thirty minutes of focus.

5. Mindfulness: A spot of mindfulness meditation can go a long way in helping your LC and dopamine cooperate. Deep breathing or focusing on the present moment helps calm the LC’s overactive “alarm” system, allowing for more sustained attention.

6. Sleep Like a Baby: Adequate sleep is crucial for both dopamine production and LC regulation. When you’re sleep-deprived, both systems go haywire, making it even harder to focus. Create a bedtime routine that feels comforting to get the rest and recuperation you need.

7. Inspiration: Do What You Love: ADHD brains thrive on passion. Find ways to connect what you have to do with what you want to do. Turning tasks into a game, adding music, or working on projects that excite you lights up your Dopamine system and helps keep the LC in check.

Your Sparkly Blue Spot- You’re OK as You Are
Like your best friends in life, your sparkly dopamine and blue-spot LC are your superpowers- ready to help you. Living with ADHD can feel like a constant tug-of-war between distraction and focus, but understanding how Dopamine and the LC work together can help you harness your brain’s strengths. You don’t need to “fix” anything- your brain’s just wired differently. Tricks and hacks like the above, can help your Dopamine and LC besties get the focus you need while embracing the unique creativity and energy that ADHD brings.

04/12/2023

This is an extract from a reply to an old comment that popped up in my feed. I felt it discounted the experience of having ADHD.
Some years later, I can see that I could not then have articulated that ADHD is a condition that wreaks havoc in many areas of a person’s life- and in ways that more neuro-normative people could not begin to understand. On ADHD difficulties, I have heard the old chestnut- “everybody does that sometimes”. Yes, they do.
But not in so many ways, so often, or with such ruinous consequences, presenting at school, education, work, in money, savings, income, wealth and property, family, friendships, work colleagues, personal relationships, marriage and for health, physical, psychological, emotional and so on.
To those discounting the difficulties faced by people with ADHD, I’d like to also ask:
Do you know that ADHD people often have to study, work harder and for longer hours, to keep up with others?
That ADHD people tend to have more accidents?
And please don’t let this worry you, because it is on average-
but statistically, people with ADHD don’t live as long as other people?

05/07/2023

Welcome to my practice, where you will find a compassionate space designed to support and understand you as you navigate the challenges of ADHD and co-occurring conditions.

I want to shed light on the connection between ADHD and other conditions that you may be facing, such as anxiety, depression, learning disabilities, and executive functioning deficits.
Firstly, I want to acknowledge that you are not alone in facing these challenges. Many individuals with ADHD find themselves grappling with additional conditions that can complicate their daily lives. Understanding these connections is crucial for developing a holistic approach to your well-being.

Let's explore some of these conditions and how they intersect with ADHD:

Anxiety and panic:
It's not uncommon to experience feelings of restlessness, worrying, and difficulty concentrating alongside ADHD. These symptoms can be overwhelming. We will address them as part of the impact of ADHD on your emotional well-being.

Depression:
Low mood, tiredness, and a lack of motivation often co-occur with ADHD. It's essential to recognize the relationship between ADHD and depression, as they can influence each other.

Learning disabilities:
Dyslexia and other learning disorders are frequently associated with ADHD. These challenges can affect your academic and work performance, leading to frustration and self-doubt. Together, we will explore your unique learning style and needs, so you can build on ways that work best for you.

Executive functioning deficits:
Let's shift our perspective on executive functioning deficits. It's important to acknowledge that you already possess valuable skills and strengths, even if you struggle with certain aspects due to ADHD. We will build upon these existing strengths and explore creative ways to enhance skills such as organization, planning, and impulse control. By focusing on your strengths, we can support your ability to stay organized, manage time effectively, and make decisions that align with your goals.

Rejection and Sensitive Dysphoria:
Experiencing rejection can trigger intense emotional responses, particularly for individuals with Sensitive Dysphoria. I want you to know that your sensitivity is not a flaw, but rather a unique aspect of who you are. While it can present challenges, it also allows for remarkable empathy, creativity, and deep connections with others. In our work together, we will explore the impact of rejection and Sensitive Dysphoria on your life. We will cultivate self-compassion, manage emotional intensity, and develop a positive self-image.

Emotional Dysregulation:
This refers to difficulties in managing and navigating emotions, leading to intense and rapidly changing emotional experiences. I understand that this struggle may impact various areas of your life. In therapy, you don't have to manage your feelings alone. By providing a safe and compassionate space, I will support you through the process of exploring the underlying factors contributing to emotional dysregulation. This process can foster self-compassion and enhance your resilience outside the therapy room.

Integration.
It's important to approach ADHD and co-occurring conditions from a holistic perspective. This may involve a combination of medication, therapy, skill development, life adjustments, and a supportive network. Together, we will consider all aspects of your well-being to pave the way for the life you desire.

Collaboration.
I value the input and advice from other healthcare providers, educators, doctors, and specialists you may have. By integrating their support and advice, we can ensure a comprehensive and cohesive approach to your care.

Support.
I want you to know that your journey is unique, but you are not alone. I am here to walk alongside you, offering understanding, support, and guidance. Your experiences are valid, and together, we will work towards positive change and create a life that aligns with your strengths and aspirations.

Together, we will embark on this transformative journey towards a life that reflects your strengths and aspirations. You are not alone, and I am here to offer my support every step of the way.

Feel free to explore my website
https://www.sorchacounselling.co.uk/

When you're ready, reach out to me. You deserve support, understanding, and a brighter future.
I will be honoured to be a part of your path to healing.

Counselling and Psychotherapy in Gospel Oak near Camden, Hampstead and Primrose Hill. Counselling with experienced Integrative counsellor Sorcha Jones.

17/05/2023

17/05/2023

For me, this concerning expose brings more questions, for those suffering from symptoms, which may be diagnosable as ADHD.
There can be a four year plus waiting time to access an NHS Adult ADHD service.
How can those who may afford, or borrow money for a private assessment- and those who cannot- and opt ‘Right to Choose’ qualified care providers of ADHD services, trust that they are getting an accurate diagnosis?

My questions include, why are the symptoms of ADHD so similar to those including:
*Complex Post Traumatic Disorder (CPTSD)
*Borderline Personality Disorder (BPD) aka, Emotionally unstable personality disorder (EUPD)
and possibly
*Reactive Attachment Disorder.

Why are we not looking into what the history is- exactly happened to these people, that their emotional pain is so great and the life so difficult, that they come for help?

As a psychotherapist working with those both with a formal diagnosis of ADHD and those without but with significant symptoms, I confirm that they score highly in Adverse Childhood Experiences (ACE). An ACE questionnaire is something Adult ADHD services might check, prior to an ADHD assessment. Perhaps then, regardless of an ADHD diagnosis, people could ask for care that is trauma informed.

Prescribing stimulants for trauma is documented in the book of case studies, “The Boy who was raised as a Dog”. Psychiatrist Dr. Bruce Perry describes prescribing stimulant medication for traumatised youngsters in his care. I have just glanced at a paper that describes a woman whose symptoms of PTSD, were helped by ADHD medication.

It is very clear that ADHD services such as those in the program have operated in a less than ethical way. I also think however, that those presenting for assessments may represent a growing tip of a trauma iceberg.

How some private clinics are diagnosing ADHD after unreliable online assessments.