This presentation looks at CBT, the theory and the process on how it can be applied to our lives. This is part of an interactive meet up group to empower the ADHD/ADD tribe to transform. Please join the group https://www.meetup.com/Empowering-the-ADHD-tribe/

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Adult ADHD Self-Report Scale (ASRS-
v1.1) Symptom Checklist

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• Cognitive restructuring is a useful technique for understanding
unhappy feelings and moods, and for challenging the sometimes-
wrong "automatic beliefs" that can lie behind them. As such, you
can use it to reframe the unnecessary negative thinking that we all
experience from time to time.
• Cognitive restructuring was developed by psychologist Albert Ellis
in the mid-1950s, based on the earlier work of others, and it's a
core component in Cognitive Behavioral Therapy (CBT).
• Mind Tools 2020

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We can use CBT to control and change negative thoughts,
which are sometimes linked with damaging behaviours.

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9. “the ability to see, hear, or become aware
of something through the senses.”
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10. “an idea or opinion produced by thinking, or
occurring suddenly in the mind.”
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• The more potent a thought is, the more it seems to repeat itself
in our mind throughout the day.
• They have distinct characteristics that can effect our mood,
influence our behaviour, and multiply to take on a life of their
own.

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12. “the emotional side of someone's character;
emotional responses or tendencies to respond..”
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electrochemical signals that flow through us in an unending
cycle.
• 7 universal emotions: Anger. Fear. Disgust. Happiness.
Sadness. Surprise Contempt.
• Emotions are embodied (NVC)

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14. “the way in which one acts or conducts
oneself, especially towards others...”
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• It is not in man's 'nature' to be violent. It is in our nature to have
empathy.
• Four basic personality types: Optimistic, Pessimistic, Trusting
and Envious
• The more we repeat the behaviour the more it becomes
predictable.

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18. “Negative attitudes and feelings of helplessness and hopelessness
can create chronic stress, which upsets the body's hormone balance,
depletes the brain chemicals required for happiness, and
damages the immune system”.
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19. “Researchers are now identifying another problematic way of
thinking in adults with ADHD that involves overly optimistic
thinking” (Knouse & Mitchell 2015)
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“Cognitive behaviour therapy is based on a cognitive theory of psychopathology.
The cognitive model describes how people's perceptions of, or spontaneous
thoughts about, situations influence their emotional, behavioural (and often
physiological) reactions”. 2020 Beck Institute

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The following six clusters of executive functions tend to be impaired in
individuals with ADHD:
Activation: organizing tasks and materials, estimating time, getting started.
Focus: focusing, sustaining focus, and shifting focus between tasks.
Effort: regulating alertness, sustaining effort and processing speed.
Emotion: managing frustration and modulating emotions.
Memory: using working memory and accessing recall.
Action: monitoring/ regulating actions.

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There are 4 CBT intervention categories for adults with ADHD:
• Cognitive modification (changing how we think about things – move away from
negative or distorted thinking that lies behind these moods)
• Behavioural modification and coping skills (doing things differently, essentially an
outcome measure for treatment effectiveness helping relationship issues)
• Acceptance, mindfulness, persistence (this could include emotional regulation)
• Implementation strategies
Free online workbook: https://cogbtherapy.com/free-online-cbt-workbook
AJMC 2020

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26. Changing behaviourial
habits
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What feelings keep coming
up?
What thoughts are
circulating?
What are the behaviours
holding you back?
Introduce behaviourial
change now
“We can’t solve problems with the same kind of
thinking we used to create them”
Albert Einstein

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28. Overview of Mindfulness
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Feelings
Formations
Body
Consciousness
“Concentration is a cornerstone
of mindfulness practice. “Mind is like a net,
drawn by the needles of past and future.
“Mindfulness is not a mechanical process.
“Mindfulness is life”.
Buddha
Perceptions

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31. Strength doesn’t come from winning. Your struggles develop your
strengths. When you go through hardships and decide not to
surrender, that is strength.
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33. “Putting off an easy thing makes it
hard, and putting off a hard one
makes it impossible.”
https://www.additudemag.com/slide
shows/positives-of-adhd/
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