How to strengthen resilience and confidence at work

Posted October 31, 2025 Updated October 31, 2025 Author: Harriet Winslow, BSc Reviewed by: Dr. Rebecca Fernandez, MBBS

Building resilience starts with understanding the link between shame, self-perception, and emotional regulation. Adults with ADHD are often highly self-critical, especially after negative feedback or mistakes. Shame can become internalised, leading to avoidance and “masking” behaviours that conceal difficulties but increase stress. According to NICE guidance NG87, emotional regulation support should be part of every adult ADHD management plan. Addressing emotional factors, not just productivity that helps people perform more consistently and confidently.

Understanding shame and self-criticism

Shame can create a powerful feedback loop. Each small setback reinforces feelings of inadequacy, making it harder to use coping tools or ask for help. Over time, this can reduce motivation and confidence. NICE guidance recommends psychoeducation and therapy to help adults recognise shame as a response to misunderstanding, not evidence of failure. Learning to separate self-worth from work performance is a core resilience skill.

Building resilience through evidence-based strategies

Resilience grows through small, repeated actions that strengthen self-trust. CBT and CFT help individuals reframe negative thoughts and practise self-compassion, while mindfulness and journalling can support emotional recovery. Research in PubMed shows that adults who actively work on emotional awareness and self-compassion report fewer episodes of workplace burnout. Employers also play a crucial role: UK organisations such as Mind, ADHD UK, and CIPD encourage workplace adjustments like flexible schedules, structured feedback, and coaching to create safer, more inclusive environments.

Key takeaway

Resilience against ADHD-related shame begins with understanding that self-worth isn’t defined by mistakes. Evidence from NHS, NICE NG87, and PubMed shows that emotional regulation support, CBT, and compassionate workplace cultures help adults with ADHD rebuild confidence, manage stress, and thrive at work with greater ease and authenticity.

Written by

Harriet Winslow, BSc

Harriet Winslow is a clinical psychologist with a Bachelor’s in Clinical Psychology and extensive experience in behaviour therapy and developmental disorders. She has worked with children and adolescents with ADHD, autism spectrum disorder (ASD), learning disabilities, and behavioural challenges, providing individual and group therapy using evidence-based approaches such as CBT and DBT. Dr. Winslow has developed and implemented personalised treatment plans, conducted formal and informal assessments, and delivered crisis intervention for clients in need of urgent mental health care. Her expertise spans assessment, treatment planning, and behavioural intervention for both neurodevelopmental and mental health conditions.

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.

Reviewed by

Dr. Rebecca Fernandez, MBBS

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.