ADHD Therapy

Therapy for Adults with ADHD in Vancouver

Missed deadlines. Unfinished projects. The feeling of always being behind. For many adults, an attention-deficit/hyperactivity disorder (ADHD) diagnosis finally explains why. Maybe you were diagnosed last month, or many years ago.

Knowing the reason helps. But on its own, it doesn’t change your day. Work still needs to get done, and home still needs to run. Years of being called lazy or careless may still weigh on you.

Therapy can help in two ways: practical strategies that make daily life easier, and time to work through the feelings that have built up over the years. Dr. Joseph Tse, Licensed Psychologist, offers therapy in English, Cantonese or Mandarin, at his downtown Vancouver office or by online video.

Is This a Good Fit for You?

Dr. Tse welcomes adults who have been diagnosed with ADHD and would like help with daily life and the feelings that come with it. This service is a good fit if:

You’ve been diagnosed with ADHD by a family doctor, nurse practitioner, psychiatrist or psychologist. It’s fine if this happened when you were a child or more recently.
You’re looking for therapy, not an assessment. Dr. Tse’s services don’t include ADHD assessment or diagnosis.
You’re an adult, 19 or older.

Psychologists in BC cannot prescribe medication. If you take ADHD medication, your doctor will continue to manage it, and therapy can work alongside it.

Think you have ADHD but haven’t been diagnosed? A good first step is to talk with your family doctor or a nurse practitioner about an assessment.

What ADHD Can Look Like in Adults

ADHD in adults often looks different from the picture of a child who can’t sit still. In daily life, it can look like this:

Losing track of time: you’re often late, or a “10-minute” task takes an hour. Some people call this time blindness.
Trouble getting started: you know exactly what to do, but you can’t make yourself begin
Piles that keep growing: emails, bills and forms build up until avoiding them feels easier than facing them
Forgetting things: appointments, deadlines, your keys, or why you walked into the room
Getting absorbed: you spend hours on something interesting while other tasks never get touched. This is often called hyperfocus.
A busy mind: you feel restless inside, even when you’re sitting still
Strong feelings: you get frustrated quickly, or feel hurt for days after criticism
Ups and downs at work: you get a lot done when something is urgent or interesting, but routine tasks slip. You may have heard, “You’re so capable. Why can’t you be more consistent?”
Strain at home: your partner feels they do more than their share, or says you never listen

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Diagnosed as an Adult: It Wasn’t a Lack of Effort

Many adults don’t find out they have ADHD until their 20s, 30s or later. Some did well in school, so no one noticed. Others were simply told to try harder.

Before a diagnosis, many people blame themselves: “I’m lazy.” “I’m useless.” “Everyone else can do this. What’s wrong with me?” Missed chances, unfinished goals and jobs that didn’t work out add up. Over time, confidence wears down.

When the diagnosis comes, many people first feel relief: it wasn’t their fault after all. Sadness or anger may follow, about the years spent blaming themselves and how life might have gone with help sooner. These feelings are normal, and they can show up at the same time. In therapy, you can sort through them at your own pace.

How Therapy Can Help

Years of pushing hard just to keep up can wear you down. Some people also live with anxiety, low mood or burnout. Therapy looks at all of this together, not just the ADHD. Dr. Tse will first get to know your situation, then decide with you where to start.

Practical strategies for daily life

Dr. Tse uses strategies from Cognitive Behavioural Therapy (CBT) to help with ADHD symptoms. CBT is structured and practical, and research supports it for adults with ADHD. Depending on your goals, you might work on:

Keeping one calendar and one task list, and checking them at set times each day
Breaking big tasks into first steps small enough to start in five minutes
Using timers, alarms and reminders, so time is easier to keep track of
Setting up your workspace and phone to cut down on distractions
Catching thoughts that lead to putting things off, like “I’ll start when I’m in the mood,” and planning a first step instead
Building routines that fit the way your mind works, instead of copying systems made for someone else
Talking about ADHD with your partner, family or employer, to reduce misunderstandings and conflict

Feelings and confidence

Acceptance and Commitment Therapy (ACT): you learn to live with hard feelings like frustration and shame without letting them make your decisions. You also get clearer on what matters most to you, so it’s easier to choose where your time and energy go.
Compassion-focused therapy: you learn to speak to yourself the way you’d speak to a good friend, so years of self-blame have less hold on you
Mindfulness: you practise noticing when your attention has wandered and bringing it back, and pausing before you react to a strong feeling

How to Get Started

Dr. Joseph Tse is a Licensed Psychologist with a PhD in Clinical Psychology from Washington State University, from a program accredited by the American Psychological Association. He sees adults in English, Cantonese and Mandarin. No referral is needed to book.

Start with a free 15-minute phone consultation. It’s a short call to ask questions and see whether therapy with Dr. Tse is a good fit for you. Afterward, it’s up to you whether to start therapy.

Book a Consultation

Frequently Asked Questions

Does Dr. Tse provide ADHD assessments?

Dr. Tse’s services don’t include ADHD assessment or diagnosis. His ADHD therapy is for adults who have already been diagnosed. If you think you might have ADHD, start by talking with your family doctor or a nurse practitioner about an assessment.

Does an online ADHD test count as a diagnosis?

No. An online test can be a starting point, but a diagnosis has to come from a qualified health professional, such as a family doctor, nurse practitioner, psychiatrist or psychologist. You may have been diagnosed as a child or as an adult.

Can Dr. Tse prescribe or change my ADHD medication?

No. Psychologists in BC cannot prescribe medication. Your doctor or nurse practitioner manages your medication, and therapy works alongside it.

Can I do therapy without taking medication?

Yes. Some people take medication and some don’t. Therapy focuses on skills, habits, feelings and relationships, which matter either way. Decisions about medication are made with your doctor.

Does therapy help with ADHD?

Research supports CBT for adults with ADHD. A review by the guidelines group of the Canadian ADHD Resource Alliance, a Canadian organization of ADHD health professionals, found enough evidence to recommend CBT for adults. Many people use it along with medication. Everyone’s situation is different, and so is their progress.

How long does therapy take?

It’s different for everyone. Some people want to work on a few specific skills. Others also want to work through years of self-blame, which can take longer. Dr. Tse will set goals with you, check in on progress regularly, and decide with you what comes next.

Does Dr. Tse work with children or teenagers with ADHD?

Dr. Tse’s services are for adults 19 and older.

Is therapy available in Cantonese or Mandarin?

Yes. Dr. Tse speaks English, Cantonese and Mandarin.

Does BC’s Medical Services Plan (MSP) or extended health insurance cover therapy?

The Medical Services Plan doesn’t cover private psychologists. However, many extended health plans cover services by a Licensed Psychologist. Check how much your plan covers each year and whether you need a doctor’s referral.

What if I need urgent help?

The practice does not provide emergency or crisis services. If you need help right away, these community services are available:

9-1-1: If you’re in immediate danger, call 9-1-1 or go to the nearest hospital emergency department.
9-8-8 Suicide Crisis Helpline: Call or text, 24 hours a day.
310-6789 (310 Mental Health Support): BC’s mental health support line, 24 hours a day. No area code needed; interpreters available.
Access and Assessment Centre at Vancouver General Hospital: 604-675-3700. For Vancouver residents with mental health or substance use concerns that are not life-threatening. Phone lines are open 7:30 a.m. to 10 p.m. every day, with interpreters available.