ENGLISH-SPEAKING IFS THERAPY · ONLINE ACROSS SWEDEN, THE UK, EUROPE & ASIA
Online IFS Therapy for ADHD Adults
For ADHD adults who are tired of trying harder, and ready to stop fighting their own minds.
You’ve spent years being told you just need to try harder.
Maybe you were the bright child who “wasn’t living up to their potential”. Maybe you held it all together at school, and things only started falling apart once life asked more of you: a demanding job, a move abroad, a relationship, children.
Perhaps you got your diagnosis as an adult, and it explained a lot. But understanding why things are hard hasn’t made the feelings around them go away.
Many of the ADHDers I work with recognise some of this:
You swing between racing to meet deadlines and freezing completely, even on things you care about.
A small comment or a slow reply can land like a punch, and stay with you for days.
You hold yourself to impossibly high standards, then criticise yourself for every dropped ball.
You look capable from the outside, but keeping it all together takes far more energy than anyone sees.
You’ve read the books and tried the planners and apps, and still feel like you’re failing at something everyone else finds easy.
None of this means you’re lazy, careless or broken. It often means parts of you have been working very hard, for a very long time, to keep you afloat in a world that wasn’t built for how your brain works.
You don’t need a diagnosis to be welcome here.
Some of my clients have a formal ADHD diagnosis. Others are on a waiting list, self-identify, or are simply wondering. You don’t need to prove anything before we start, and I don’t assess or diagnose ADHD.
ADHD also often shows up alongside autism, giftedness or high sensitivity. If more than one of those feels familiar, you can read more on my Neurodiversity-Affirming Therapy page.
This is a good fit if you:
want to understand the emotional side of ADHD, not only manage the symptoms
are curious about what drives your inner critic, avoidance or overwhelm
were diagnosed later in life, or are still wondering, and want to look back at past experiences through this new lens
ADHD isn’t a part. But it shapes the parts that grew up around it.
IFS doesn’t try to fix your ADHD system or turn you into someone else. Your attention, energy and interest-driven brain are part of who you are.
What IFS works with are the parts that formed in response to years of being criticised, misunderstood or told you were “too much” in environments that weren’t built for how you work. These parts usually take one of two directions.
Some become strict inner managers. They push, plan, perfect and criticise, because they believe that’s the only way to avoid failing. From the outside, you might look highly functional. Inside, you’re exhausted.
Other parts get overwhelmed and shut down. They procrastinate, avoid, scroll or freeze, often to protect you from the shame of trying and not succeeding.
Most people have both, and they tend to fight each other. In IFS, we get to know these parts with curiosity rather than judgement, so they can stop working against each other and against you.
Together, we can:
Untangle what is ADHD and what is the shame you learned to carry about it.
Get to know the inner critic that drives you, and what it’s afraid would happen if it stopped.
Work with the parts that avoid, procrastinate or freeze, without forcing them.
Process the impact of years of being corrected, compared or misunderstood.
Find ways of living and working that suit how your mind works, instead of borrowing systems built for someone else.
Common issues I work on with ADHD clients
ADHD itself is rarely what brings people to therapy. It’s usually the feelings and patterns that have built up around it.
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Years of “you’re so clever, why can’t you just…” can turn into a quiet belief that something is wrong with you.
We’ll get to know the parts that carry that shame, and help them put down what was never theirs to hold.
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Harsh self-talk and impossible standards, often driving overwork and exhaustion.
We’ll find out what your inner critic is afraid of, and what it needs to ease off.
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Freezing on important tasks, then panic, then self-criticism, on repeat.
Instead of forcing these parts into action, we’ll understand what they’re protecting you from and find ways to collaborate with them.
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Exhaustion from masking, overcompensating or holding it all together for years.
We’ll look at what has kept you pushing on, and help those parts trust that rest is safe.
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A busy mind that never quite switches off, and too many open loops.
We’ll get to know the parts that keep scanning and planning, and help your system find some calm.
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Grief or anger about the years before you knew, and the work of making sense of your story now.
We’ll make room for those feelings, and for the younger parts of you who struggled without an explanation.
Therapy that works with your attention, not against it.
You don’t have to sit still, stay on topic or arrive with a neat summary of your week. If your mind jumps around, that’s welcome information about what’s happening inside.
Your system, as it is. We work with your parts the way they show up, whatever that looks like on the day. It’s all welcome.
Online, from wherever you focus best. We meet on Zoom and you’re welcome to show up however you are that day.
Room for tangents. A tangent often leads straight to the part that needs attention, so we follow it with curiosity.
Why I work with ADHDers
I’m neurodivergent myself, and many of my clients are too. I know from both sides of the screen how much energy goes into managing a mind that doesn’t fit the usual mould, and how much lighter things can feel once the parts doing that managing are understood. I work in English, online, with adults across Sweden, the UK, Europe and Asia.
How to get started with therapy
Starting therapy can feel like a big step. Here’s what the process looks like, so you know what to expect.
1. Get in touch
Fill in the contact form with a few lines about what’s bringing you to therapy. You don’t need to have the right words for it; a rough sense is enough. I’ll reply by email sharing my availability and sending you a link to book your initial meeting with me.
2. Meet for a first session
We’ll meet online on Zoom for our first session. This is a chance for you to tell me a bit more about what you’re looking for, ask any questions about IFS or how I work, and get a feel for whether we’re a good fit.
We may spend the first session just talking, or we might also start with some IFS work and get to know a part of you that you’ve been curious about. There’s no commitment to continue.
3. Begin weekly sessions
If we feel it’s right to work together, we’ll find a regular day and time for weekly sessions. Having a set weekly time gives the work a steady rhythm and gives you a reliable space that’s yours.
FAQs
Some common questions from ADHD adults considering IFS.
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That’s very common. IFS doesn’t require long silences or vivid images. We can work through words, body sensations or simply talking to/about a part.
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Sometimes, yes. Often the bigger shift comes from understanding the parts that resist or rebel against those routines. Once they feel heard, practical changes tend to stick more easily.
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Not at all. Medication decisions stay between you and your doctor. Therapy can work alongside it, focusing on the emotional patterns medication doesn’t reach.
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Insight is valuable, but shame and self-criticism usually live in parts that don’t change through explanation alone. IFS lets us meet those parts directly.
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Yes. I work online in English with adults in Sweden, the UK, across Europe and in Asia.
