Building an ADHD Support System: Therapy, Coaching, and Support Groups - Part 2

supports easier later. The "Crisis Protocol" Development Create specific protocols for when support systems fail. Include: crisis hotline numbers, friends who understand ADHD to call, simple self-care steps, and reminder that this will pass. Having predetermined crisis responses prevents panic when regular supports are unavailable. Share protocols with support network so others can remind you during crisis. The "Support Documentation" Practice Keep notes from all support interactions in one place. What strategies did coach suggest? What medication changes did psychiatrist make? What resonated in support group? ADHD memory won't retain details. Documentation helps maintain continuity across providers and reminds you of helpful strategies during difficult times. ### Frequently Asked Questions About ADHD Support Systems Q: How do I know if a therapist really understands adult ADHD? Ask specific questions during consultation: How many adults with ADHD do you currently treat? What's your approach to ADHD-related executive dysfunction? How do you adapt CBT/other techniques for ADHD brains? Red flags include: focus solely on childhood trauma, insistence that organization is just willpower, or unfamiliarity with ADHD medication. Green flags: discussion of executive function, practical strategies, and recognition of ADHD's daily life impact. Q: Is ADHD coaching worth the cost if insurance doesn't cover it? For many, coaching provides practical returns justifying the cost. Calculate your current "ADHD tax" – late fees, impulse purchases, career limitations. If coaching could reduce these by even 50%, it may pay for itself. Many coaches offer sliding scales or group coaching at lower costs. Some employers offer coaching through Employee Assistance Programs. Consider short-term intensive coaching to build systems rather than ongoing support. Q: What if there are no ADHD support groups in my area? Online support groups have exploded in availability and quality. Many prefer online groups for convenience and broader perspective diversity. Look for groups specific to your needs: women with ADHD, ADHD parents, career-focused groups. Some areas have enough interest to start local groups – CHADD provides resources for starting chapters. Hybrid options like watching ADHD webinars with local friends can create community. Q: How do I get family/friends to understand my need for professional support? Education helps but isn't always sufficient. Share specific resources about ADHD being a neurological condition requiring management like diabetes. Explain support as skill-building, not dependence. Sometimes results speak louder than explanation – as they see improvements from support, understanding often follows. Set boundaries about what you're willing to discuss. You don't need anyone's permission to get help you need. Q: Can I have too much support? When do I know to reduce? Yes, over-support can prevent developing self-efficacy. Signs of too much support: feeling overwhelmed by appointments, supporters contradicting each other, dependency without skill building, or support becoming another source of stress. Good support should gradually increase your independence. Regular evaluation helps determine when to reduce, maintain, or shift support types. The goal is scaffolding that can be partially removed as skills develop. Q: How do I maintain support systems during major life changes? Anticipate that transitions disrupt support systems. Before major changes (moves, job changes, parenthood), discuss with current supporters. Some may offer temporary virtual support, others can provide referrals. Research new support options before moving. Maintain one stable support (like online group) during transition. Accept that rebuilding takes time and plan for temporarily increased needs during adjustment. ### Resources and Next Steps Building a robust ADHD support system requires ongoing effort and resources. These tools provide continued guidance for creating and maintaining comprehensive support. Professional Support Directories: - Psychology Today: Filter for ADHD specialists - CHADD Professional Directory: Verified ADHD expertise - ADHD Coaches Organization (ACO): Certified coaches - International Centre for ADHD: Global provider network - Your insurance provider directory with ADHD filters Support Group Resources: - CHADD chapters: Local and virtual meetings - ADDA support groups: Adult-focused groups - Facebook ADHD groups (verify moderation quality) - Reddit: r/ADHD, r/ADHDers, condition-specific subs - Discord ADHD servers for real-time chat support Low-Cost Support Options: - Open Path Collective: Reduced-fee therapy - Psychology training clinics: Supervised low-cost therapy - NAMI groups: Free mental health support - Sliding scale providers database - Employee Assistance Programs through work Self-Help Resources with Structure: - ADHD workbooks with built-in accountability - App-based coaching: Inflow, ADHD Coach, Brili - YouTube channels: How to ADHD, ADHD Jesse - Podcasts: ADHD Experts, Distraction - Online courses: ADHD management skills Building Your Action Plan: 1. Week 1-2: Assess needs honestly and research available options 2. Week 3-4: Schedule consultations with 2-3 providers in priority area 3. Month 2: Establish first support and attend consistently 4. Month 3-4: Evaluate effectiveness and add second support type 5. Month 5-6: Build informal supports and integrate network 6. Ongoing: Regular evaluation and adjustment as needed Key Principles for Support Success: - Start small and build gradually - Quality of relationship matters more than credentials - Different supports serve different purposes - Consistency matters more than perfection - Support needs change – system should be flexible - You deserve help regardless of severity Building an ADHD support system is an investment in your long-term wellbeing and success. While the process can feel overwhelming, remember that each small step toward support makes the next step easier. You don't have to figure out ADHD alone – in fact, trying to do so works against how ADHD brains function best. With appropriate support, you can move from surviving to thriving with ADHD. The final chapter brings together all we've learned, focusing on long-term management and building a life that works with your ADHD brain.