How can I rebuild my self-esteem with ADHD?

PostedDecember 3, 2025

UpdatedDecember 30, 2025

ByMy Patient Advice

Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Self-esteem is often impacted by ADHD, primarily due to repeated challenges in areas like attention, organisation, and emotional control. People with ADHD frequently face misunderstanding, criticism, and a sense of chronic underachievement despite significant effort (NHS: ADHD in adults)

Core symptoms of ADHD, impulsivity, distractibility, and emotional dysregulation can lead to negative self-perception, especially when performance is compared to neurotypical expectations. This comparison often fuels feelings of inadequacy (NICE NG87).

NHS and NICE on emotional impacts

NHS and NICE both acknowledge that people with ADHD often experience low self-worth, self-criticism, and emotional instability, all of which contribute to diminished self-esteem (NICE NG87: Recommendations)

Evidence-based strategies to rebuild self-esteem

There are several effective, evidence-based strategies for rebuilding self-esteem in people with ADHD.

Cognitive Behavioural Therapy (CBT)

CBT is highly recommended for challenging negative thought patterns and promoting healthier self-talk. It has been proven to increase self-confidence and help with emotional regulation (NHS: CBT Overview)

Strengths-based approaches

Focusing on strengths, personal achievements, and interests can help counterbalance negative self-perceptions. Identifying and building on what you are good at strengthens resilience and self-worth (Mayo Clinic: ADHD coping skills)

Self-compassion practices

Learning to treat yourself with the same kindness you would offer a friend is key to overcoming perfectionistic tendencies and internalised shame.

Routine-building

Establishing predictable routines and using organisational tools can reduce daily overwhelm, helping to build confidence and provide structure (NHS: ADHD day-to-day strategies).

Emotional skills training

Developing skills in emotion regulation, self-soothing, and assertive communication can reduce emotional volatility and increase self-efficacy.

The role of supportive environments

Having supportive relationships and environments that understand ADHD plays a crucial role in boosting long-term self-esteem. Peer validation, accommodations at work or school, and inclusivity all contribute to positive self-worth (RCPsych: ADHD in adults).

Impact of co-occurring anxiety and depression

Research by PMC (2025) suggests that anxiety and depression often co-occur with ADHD and can exacerbate feelings of inadequacy. Addressing these co-occurring conditions is essential for improving emotional health and rebuilding self-esteem.

Takeaway

Rebuilding self-esteem with ADHD is possible through the right combination of therapeutic strategies, self-compassion, routine-building, and a supportive environment. By focusing on strengths, challenging negative thoughts, and developing emotional regulation, individuals with ADHD can rebuild their confidence and emotional resilience.

Victoria Rowe, MSc

Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy.

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.