Changing Course Therapy, LLC

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Chicago, IL
Changing Course Therapy, LLC

Through individual therapy, I serve women who want to live a more vibrant life. Learn more about my approach at www.changingcoursetherapy.com

10/15/2025

✨ Does your to-do list feel endless — no matter how much you check off?

You’re not imagining it! ADHD brains often struggle with executive functioning — planning, prioritizing, and shifting between tasks. That’s why even a “short” list can feel totally overwhelming.

Here are 7 strategies that can make it easier ⬇️

1️⃣ Add the anticipated time next to each task (ex: “email client — 10 min”) ⏰
2️⃣ Break big tasks into micro steps — not just “clean the house,” but “dust → vacuum → wipe counters → clean bathroom” 🧽
3️⃣ Use visual time blocks to structure your day 🗓️
4️⃣ Pair dreaded tasks with small rewards (yes, your favorite coffee counts ☕️)
5️⃣ Tackle harder tasks when your energy is highest 💪
6️⃣ Use CBT reframes to challenge unhelpful thoughts → “I’ll never finish this” becomes “I can do one step at a time” 💭
7️⃣ Practice intentional pauses — movement breaks can reset your focus 🕺
Tiny steps = real progress 🌱

💬 What’s your go-to trick for tackling an overwhelming list? Drop it below — let’s swap ADHD brain-friendly hacks! 💛

10/14/2025

Ever reread a text 47 times trying to decode the hidden meaning? Same.

That’s actually why I started a new Etsy shop — to bring some humor into mental health conversations (because if we can’t laugh about our overthinking, what are we even doing?)

I’m a therapist, ADHD + anxiety advocate, and believer that laughter is a form of self-care.

🧠✨ “Overthinking: Replaying texts like forensic evidence.”
Shop the tee + more therapist-made designs — link in bio!

01/23/2025

✨Meet Shannon Keleher, LCSW, Certified ADHD Clinical Services Provider, and the owner of Changing Course Therapy🌱

🧠Shannon specializes in working with ambitious women navigating anxiety, perfectionism, and the challenges of living with ADHD. Through tailored, one-on-one virtual therapy, she helps her clients uncover their strengths, manage stress, and build lives they feel proud of.

📍She currently serves women in Illinois, Idaho, and will soon be offering services in Washington State!

☺️Whether you’re seeking clarity, relief, or tools to thrive, Shannon is here to partner with you.

If this sounds like what you or someone you know needs, let’s connect! 💻 head to www.changingcoursetherapy.com or click the link in our bio to book your first session or refer a friend today.

https://www.instagram.com/reel/DFLcidPS4JH/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

01/23/2025

🎶 Did you know that music can be a game-changer for people with ADHD?

For many, focusing feels like a constant uphill battle, but music provides structure, rhythm, and even dopamine—helping the ADHD brain stay on track.

📻Whether it’s classical tunes, dubstep, or your favorite pop hits, the right playlist can make a huge difference in productivity and emotional regulation.

✨ How does music help?

🧠It boosts dopamine, improving focus and motivation.

🎵Rhythmic patterns can calm a restless mind.

☺️It drowns out distractions, creating a productive flow state.

Finding the perfect soundtrack for your brain might just be the focus hack you’ve been searching for! 🎧

What’s your go-to music for staying on task? Drop your favorite playlists below!👇

https://www.instagram.com/reel/DEqCQWcSWSI/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

01/23/2025

ADHD in women often hides behind symptoms that look like anxiety or depression, making it harder to recognize 🧐

🚩 Forgetfulness, disorganization, impulsivity, inattention, hyperfocus, emotional ups and downs, low self-esteem, and relationship challenges are all signs that can point to ADHD in adult women.

It’s not just about being “scatterbrained” or “too emotional”—these struggles are real and valid. If any of this resonates with you, know that you’re not alone💛

👉 Which of these signs feels the most relatable to you? Drop your thoughts below or tag a friend who might relate!

💡 Follow for more tips, insights, and resources on ADHD in women.

https://www.instagram.com/reel/DEp4LyAIN-N/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

01/23/2025

Trying to figure out if it’s ADHD, anxiety, or both? It can be tough to separate the symptoms. Here’s a quick look at the differences:

🧠 ADHD Symptoms:
•Forgetting things & being disorganized (or overcompensating and being OVERLY organized!)
•Impulsivity
•Difficulty staying focused
•Emotional ups and downs

😰 Anxiety Symptoms:
•Constant worry & tension
•Restlessness & irritability
•Physical stuff (like a racing heart or sweating)

🔄 When Symptoms Overlap:
•Trouble focusing
•Overthinking & racing thoughts
•Difficulty managing emotions

Curious about these symptoms? Let me know what questions you have! 👇

https://www.instagram.com/p/DEn8oYAyann/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

09/12/2023

Here are some common cognitive distortions:

All-or-nothing thinking: Seeing things in black and white, with no middle ground.

Overgeneralization: Making a sweeping conclusion based on one or two experiences.

Mental filtering: Focusing on the negative aspects of a situation and ignoring the positive.

Discounting the positive: Not accepting positive feedback or accomplishments.
Jumping to conclusions: Assuming the worst without any evidence.

Magnification: Exaggerating the importance of negative events or minimizing the importance of positive events.

Minimization: Playing down the importance of positive events or exaggerating the importance of negative events.

Personalization: Taking responsibility for things that are not your fault.

Should statements: Having unrealistic expectations of yourself or others.

Labeling: Thinking of yourself or others in negative terms.

Sound familiar?

If you find yourself struggling with cognitive distortions, there are things you can do to challenge them. One way is to keep a thought journal where you record your negative thoughts and then challenge them using evidence or logic. You can then try to reframe your thoughts in a more realistic way, using your evidence.

If you're struggling to manage cognitive distortions on your own, talk to a therapist who can help you learn how to challenge them, and practice reframing with you. Will you always have positive thoughts all of the time? Of course not, but this process helps you look at things in more helpful ways, which often times makes you feel a little better-a little more like yourself.

07/07/2023

Do you ever feel like your thoughts and feelings control your behavior🤚🏽If so, you're not alone. Cognitive Behavioral Therapy, also known as CBT, is a type of therapy that can help you identify and change the negative thoughts and beliefs that are contributing to your distress. If you're struggling with anxiety, depression, or other mental health problems, CBT can be a helpful treatment option.

So what exactly is CBT? Over the next few weeks, I'm going to highlight some of the basics. The CBT model is based on the idea that our thoughts, feelings, and behaviors are all interconnected. The way we think about a situation can influence how we feel and behave. For example, if you think that you're going to fail a test, you're more likely to feel anxious and avoid studying.

CBT can help you break the cycle of negative thoughts, feelings, and behaviors by teaching you how to:

↠ Identify your negative thoughts
↠ Challenge the how true your thoughts really are by identifying the evidence for and against it
↠ Develop more realistic and helpful thoughts
↠ Change your behavior

For example:

Situation: You're giving a presentation at work.
Thought: I'm going to make a fool of myself.
Feeling: Anxious, worried, tense.
Behavior: Avoid eye contact, speak quickly, fidget.

The CBT therapist would help you to identify the negative thought ("I'm going to make a fool of myself") and challenge its accuracy. For example, you might discuss evidence that suggests that you're actually a good public speaker. The therapist would also help you to develop more realistic and helpful thoughts, such as "I'm going to do my best and that's all I can ask for."

Once you've changed your thoughts, you're more likely to feel less anxious and worried. This will lead to changes in your behavior, such as making eye contact, speaking more slowly, and being more relaxed.

CBT can be a powerful tool that can help you to manage automatic thoughts and behaviors. Check back for more information about CBT and other types of therapy in the coming weeks 🌿

01/10/2020

CCT will be taking a short break for maternity leave! Check back for new updates on availability and posts in March! Until then, stay warm Chicago :)

03/08/2019

Happy International
Women's Day!

02/21/2019

I'm excited to announce the new CCT Women's Running Group! Run together on Chicago's Lakefront while building a supportive community of strong women. Check out the CCT website in the comments below to learn more!

02/14/2019

Day 14: chalk art! Write something nice on the sidewalk or a chalkboard about your neighborhood, work, or another community you're a part of. Share about the really unique and special parts of your community and spread the love!

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