How Internal Family Systems (IFS) Can Support ADHDers
Living with ADHD presents unique challenges that can impact various aspects of life.
From struggling with time management to navigating social interactions, ADHDers often face a complex web of internal and external pressures. Internal Family Systems (IFS) therapy offers a compassionate and effective approach to addressing these challenges, helping individuals with ADHD develop a deeper understanding of themselves and their experiences.
The ADHD Experience
ADHD manifests in various ways, affecting both personal and professional lives. Time management difficulties can lead to chronic lateness, straining work relationships, and personal commitments. Communication challenges may result in being perceived as insensitive or impulsive. Additionally, many ADHDers experience rejection-sensitive dysphoria, which can contribute to social anxiety and avoidance behaviors.
In response to these symptoms, individuals with ADHD may develop coping mechanisms that, while well-intentioned, can sometimes exacerbate their struggles. These might include:
Self-criticism: Harsh internal dialogue in response to perceived failures or shortcomings.
Over-explaining: Attempting to preemptively address potential misunderstandings or criticisms.
Avoidance: Withdrawing from situations or relationships to protect oneself from potential rejection or failure.
Understanding Internal Family Systems
Internal Family Systems therapy offers a unique perspective on these challenges. IFS views each individual as composed of various "parts" and a core "Self." This approach recognizes that all parts, even those that may seem counterproductive, are trying to protect the individual in some way.
In the IFS framework, the Self represents an individual's innate capacity for compassion, curiosity, and calm. However, life experiences and traumas can lead to certain parts taking on protective roles, potentially obscuring access to this core Self.
For ADHDers, these protective parts might be guarding against:
- Internalized judgment from past experiences
- Feelings of shame associated with ADHD symptoms
- A pervasive sense of failure or inadequacy
IFS therapy aims to facilitate a relationship between the core Self and these individual parts. By getting to know each part and building trust, individuals can help these protective aspects relax and allow more access to the calm, compassionate Self.
Tailoring IFS for ADHD
While IFS can be beneficial for many individuals, it's important to tailor the approach for those with ADHD. A neurodiversity-affirming IFS therapist would respect the unique wiring of the ADHD brain and adapt the process accordingly.
For example:
1. Flexibility over linearity: Rather than adhering to a strict, step-by-step process, an IFS therapist might allow for a more fluid exploration of parts, respecting the ADHD mind's tendency to make unexpected connections.
2. ADHD as context, not content: It's crucial to recognize that ADHD itself is not a "part," but rather a neurological process that influences how parts interact and respond.
3. Leveraging curiosity: Many ADHDers possess a heightened sense of curiosity. An effective IFS approach would harness this natural inclination to explore and understand one's internal landscape.
4. Creative expression: Traditional IFS often relies on visual imagery, which may not resonate with all ADHDers. Alternative methods, such as parts mapping through drawing, writing, or even physical representations, can provide more accessible ways to connect with and understand one's internal system.
By embracing these adaptations, IFS can offer ADHDers a powerful tool for self-discovery and healing.
Through this process, individuals can develop a more compassionate relationship with themselves, reducing the impact of self-criticism and shame while fostering greater self-acceptance and understanding.
Internal Family Systems therapy, when tailored to the unique needs of individuals with ADHD, can provide a valuable framework for navigating the challenges that are so often experienced.
Begin IFS Therapy in Highland Park, LA
By fostering a deeper connection with one's core Self and developing compassion for all parts of the internal system, ADHDers can build resilience, improve self-regulation, and cultivate more fulfilling relationships with themselves and others. Our team of caring therapists would be happy to offer support. You can start your therapy journey with Therapy on Fig by following these simple steps:
Speak with a compassionate couples therapist.
Start preparing for the transition to parenthood!
Other Services Offered at Therapy on Fig
At Therapy on Fig, we offer therapy services that fit the unique needs of couples and individuals. In addition to couples therapy, we also offer Therapy for Empaths, Trauma Therapy, and grief and loss therapy. We also address related issues such as anxiety, stress management, and relationship issues. Whether you're seeking support for a specific issue or looking to strengthen your relationship overall, our therapists are here to help. Reach out today to learn more about our services and to begin your journey to a better relationship for you and your partner.
Sabrina Bolin is a Registered Associate Marriage and Family Therapist (AMFT 144696), supervised by Sharon Yu. As a multiracial neurodivergent woman, she helps highly sensitive, neurodivergent, and creative folks relate to themselves and to the people in their lives with more compassion and greater understanding through a trauma-informed and identity-affirming lens. Reach out today to learn more about how Sabrina or our team can help.