What comes to your mind when you hear about ADHD management? What if I told you it isn’t a constant struggle to manage your symptoms or habits, instead understanding and working through them? To address such mental complexities, Internal Family System (IFS) therapy is a powerful approach that helps neurodiverse individuals with ADHD manage their experiences better and learn through their behavior, leading to healthy emotional health and self-acceptance. This blog explores the techniques and benefits of ADHD in light of IFS.
What is Internal Family Systems (IFS)?
Before we discuss ADHD management with IFS, let’s clarify what IFS is and how it works. Internal Family Systems are therapeutic approaches that divide the mind into “parts” or “sub-personalities.” Each part has its own personality or emotions, which must be managed and understood separately. At the core of IFS is the concept of the “Self,” a compassionate and wise inner leader capable of guiding these parts toward harmony.
In ADHD, these “sub-parts” could be of different personalities. For example, one might work as a protective manager, while the other works on impulsive thoughts that encourage uncontrollable behaviors. With IFS therapy, we can better understand how to manage the overflow of emotions, conflicts with self, and unexpected behaviors. To learn more read our understanding internal family systems ifs a comprehensive guide.
How ADHD manifests: an IFS perspective
ADHD works in different manners, often differently for each person’s internal state of mind. IFS addresses ADHD as a collection of different parts, each playing a different character in how this neurodiverse condition expresses itself; the parts, if seen from the IFS perspective, are:
The Impulsive part might act without thinking, which would cause difficulties in being attentive or finishing work.
The Distractible part might have trouble staying focused due to the constantly rising stimuli in their environment.
The Overwhelmed part may feel the pressure and can’t handle the workload. Therefore, it rebels by procrastinating or avoiding it.
In IFS therapy, people can start seeing these parts not as enemies but as defenders who created their approaches based on specific situations. Thus, when the Self listens to these parts and gives them love, it helps them find a more balanced functioning.
Techniques for managing ADHD using IFS
Recognizing and responding to parts
Part of the process within IFS therapy includes assisting the client in identifying and labeling the parts linked to ADHD. This might encompass the ‘procrastinator,’ known for putting off tasks, or the ‘hyperactive,’ categorized as the one who cannot sit still. Recognizing these parts without posing a negative evaluation allows the person to comprehend the motivation and goals present in these aspects.
Self-leadership and empowerment
In IFS therapy, the “Self” is the main focus. It is considered a wise, assertive, and constructive part capable of helping other parts achieve a state of integration. Self-leadership of ADHD individuals includes mindfulness, self-empathy, and stabilization exercises as part of an individual’s daily life. Such practices assist the Self in asserting dominance, a move that discourages the confusion associated with ADHD.
Unburdening and healing
Parts have significant loads in the form of effects – including shame, anger, or incompetence – that underlie ADHD symptoms. The process of unburdening in IFS therapy enables these parts to relieve the burden found in them, hence increasing the level of symptom reduction. This shift can be mighty, as a person does not punish himself or herself for having ADHD but tries to be as compassionate as possible.
Developing new strategies for focus and organization
Management of ADHD requires practical approaches to ensure focus and organization are observed. In the IFS approach, people can help their parts to establish regular behaviors that will lead to the desired outcomes. For instance, there may be a planner part that helps create a daily schedule; in the same system, there is a motivator part that ensures you stick to the schedule.
Thus, if affected by the self, these strategies can drive productivity and self-assurance.
How Internal Family Systems therapy can address neurodivergent anxiety
Anxiety is one of the most prevalent conditions that occur with ADHD, particularly during childhood. IFS therapy is a useful tool to manage neurodivergent anxiety because it does not isolate it but teaches people how to comfort the anxious parts they have inside. Specifically, the “worrier” part that always predicts the worst-case situation explains a part of the Self-searching for safety and comfort.
Strategies including cognitive re-orientation, self-talk, and imagery could all lessen anxious distress and help achieve a healthier emotional response.
Read more about how IFS addresses neurodivergent anxiety
Addressing anxiety and depression in ADHD management
Another mental health disorder that is often observed together with ADHD is depression; symptoms such as lack of self-worth, anger/rage, restlessness, and anxiety can be associated with ADHD are the signs of depression.
Do you know the symptoms of anxiety and depression? Read here to learn in-depth how to notice the signs of anxiety and depression.
People can find out which parts influence such states, and IFS therapy helps to provide them with the care they need. In this way, individuals can relieve the signs of depression and work in the direction of building a fresh, positive self-sensation. Engaging a professional IFS therapist can be beneficial in mitigating the effects of ADHD and other related disorders for a better life.
Benefits of using IFS for ADHD management
Developing an affectionate connection with the inner components of ADHD leads to better management, control of emotions, self-acceptance, and increased attention. More importantly, the unburdening in IFS therapy can bring about a profound healing that frees people from the burdens of their past, which helps minimize and possibly eliminate the severity of ADHD symptoms and encourages clients’ healthy mental states.
Conclusion: promoting self-development of neurodiverse persons with the help of IFS
In conclusion, Internal Family Systems therapy provides a supportive method of approaching ADHD and may be pretty helpful for those with neurodivergent traits in combination with autism, anxiety, or depression. IFS helps individuals expand awareness of one’s inner processes that lead to overall enhanced self-acceptance along with improved emotional state. While some may wonder, can I find adult ADHD counseling near me through IFS therapy, this could be the answer they’ve been waiting for.
A word from Luna Psychotherapy!
If you're ready to take the next step in managing ADHD and finding balance, Luna Psychotherapy is here to help. Reach out to one of our skilled IFS therapists today, and together we can create a personalized plan to help you thrive. Contact us now to schedule your consultation.
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