Alongside practical challenges, waiting can bring up:
frustration
uncertainty
moments of clarity
Some people also begin to reflect on their past differently—which can feel both relieving and difficult.
Finding Support That Feels Right
You might find it helpful to work with therapists who:
understand ADHD and neurodiversity
take a collaborative, non-judgemental approach
may bring lived experience into their work
How ACN Can Help
ACN connects people with affordable counsellors, including those who are neurodivergent-informed and some who bring lived experience into their work.
Support can begin wherever you are in the process.
Do I need an ADHD diagnosis to get support?
No. Many people begin exploring their experiences and accessing counselling before receiving a formal diagnosis. Support can focus on understanding patterns, reducing overwhelm, and building strategies that work for you.
Why are ADHD waiting times so long in the UK?
Waiting times are currently affected by increased awareness and demand, alongside limited specialist services. This means many NHS services are working beyond capacity.
Is Right to Choose faster for ADHD assessment?
For many people in England, Right to Choose can offer shorter waiting times by allowing referral to alternative NHS-approved providers.
What can I do while waiting for an ADHD diagnosis?
Some people find it helpful to: notice patterns in focus and overwhelm use external supports like reminders or lists talk through experiences with a counsellor Small changes can make things feel more manageable while you wait.
Is it okay to think I might have ADHD without a diagnosis?
Yes. Many people begin recognising patterns in themselves before formal assessment. You don’t need certainty to start reflecting on your experiences or seeking support.
Can counselling help before diagnosis?
Yes. Counselling can offer space to: explore your experiences reduce self-criticism understand how your mind works You don’t need a confirmed diagnosis for this to be helpful.
Why Your Brain Won’t Switch Off at Night: Racing Thoughts, Overthinking and ADHD
For many people, bedtime is supposed to be the moment when the day finally slows down. The lights go off, the house becomes quieter, and it feels like it should be time for the body and mind to rest.
Yet for a lot of people, the opposite happens. As soon as they lie down, their mind suddenly becomes more active. Thoughts begin racing, conversations replay in their head, or worries about tomorrow start to appear.
If you’ve ever found yourself lying awake wondering “why can’t my brain switch off at night?”, you’re not alone. A busy mind before sleep is incredibly common, and it happens for a variety of psychological and biological reasons.
Understanding why this happens can sometimes help reduce the frustration that comes with sleepless nights.
Why the Brain Becomes More Active at Night
During the day, our brains are constantly responding to stimulation. Work, conversations, messages, responsibilities, and environmental noise all compete for our attention.
Because we are busy reacting to what is happening around us, our minds often push certain thoughts aside temporarily. We focus on what needs to be done in the moment.
When nighttime arrives, many of those external distractions disappear.
Suddenly there is quiet, fewer demands, and fewer things pulling our attention outward. This can create space for the brain to begin processing thoughts that were pushed aside earlier.
As a result, ideas, worries, memories, and plans may all begin to surface at once. This is one reason people often experience racing thoughts at night, even if their mind felt relatively calm during the day.
The Brain’s Natural Problem-Solving Mode
The human brain is designed to solve problems. It constantly looks for patterns, tries to make sense of experiences, and works to resolve uncertainty.
When something feels unfinished or unresolved, the brain often continues to return to it. This is particularly noticeable when we lie down at night.
You might find your mind:
replaying conversations from earlier in the day
analysing something you said or did
planning tomorrow’s tasks
thinking about upcoming responsibilities
worrying about things that might happen in the future
This pattern of repeatedly thinking about the same issues is sometimes called rumination. While rumination is a natural mental process, it can make it harder for the body to relax enough to fall asleep.
Emotional Processing Happens at Night
Nighttime is also when the brain often processes emotions from the day.
Even if we have been busy or distracted earlier, the mind may begin reviewing experiences once the day slows down. This can include both positive and difficult emotions.
If the day included stress, uncertainty, or emotionally significant experiences, the brain may begin sorting through those feelings at bedtime.
For some people, this shows up as overthinking at night — where thoughts circle around the same concerns without reaching a clear conclusion.
When this happens, the nervous system can remain slightly activated, which makes it harder for the body to move into sleep mode.
ADHD and the “Busy Brain” at Bedtime
For people with ADHD, switching off at night can feel particularly difficult.
ADHD is often described as a condition related to attention, but it also affects how the brain regulates stimulation, thoughts, and focus. Many people with ADHD describe having a mind that moves quickly between ideas.
During the day, external stimulation often helps anchor attention. Work tasks, conversations, movement, and activities give the brain something to focus on.
But when the environment becomes quiet at night, that external structure disappears. Without it, the brain may start generating its own stimulation.
This can lead to what many people describe as a “busy brain”, where thoughts move rapidly from one idea to another.
Some people with ADHD also notice:
racing thoughts when trying to fall asleep
bursts of creativity late in the evening
difficulty stopping activities once they have started
feeling mentally alert even when physically tired
There is also evidence that people with ADHD are more likely to experience delayed sleep phase, meaning their natural body clock may run later than average. Their brain might feel most alert in the evening rather than earlier at night.
Why Trying Harder to Sleep Can Make It Worse
One of the frustrating things about sleep is that it doesn’t respond well to pressure.
When we lie awake thinking about how much we need to fall asleep, the brain may actually become more alert.
Thoughts like:
“Why am I still awake?”
“I need to sleep now.”
“Tomorrow will be terrible if I don’t sleep.”
can trigger the brain’s monitoring system. Instead of relaxing, the mind begins analysing the situation and trying to solve the “problem” of not sleeping.
Unfortunately, this increased attention can make it even harder for sleep to arrive naturally.
Gentle Ways to Help the Brain Wind Down
There isn’t a single solution that works for everyone. However, there are some gentle strategies that can help signal to the brain that the day is ending.
Create a Wind-Down Routine
A consistent evening routine can help the brain transition from activity to rest. This might include dimming lights, reducing screen time, and choosing calmer activities before bed.
Over time, the brain begins to associate these activities with sleep.
Write Down Tomorrow’s Tasks
If your mind tends to run through lists of things you need to do, writing them down earlier in the evening can help reduce mental clutter.
Knowing that tasks have been captured somewhere safe can make it easier for the mind to let go.
Reduce Stimulation Before Bed
Bright screens, intense conversations, work tasks, and emotionally stimulating content can all keep the brain alert.
Creating a buffer period before bedtime where stimulation gradually decreases can support the body’s natural sleep rhythms.
Try Calming Activities
Gentle activities can help the nervous system slow down. This might include reading, stretching, breathing exercises, journaling, or listening to something relaxing.
For some people, familiar or repetitive activities feel particularly soothing.
Extra Supports for ADHD
People with ADHD often benefit from external structure when winding down.
Helpful strategies can include:
setting reminders to begin the wind-down routine
using calming sensory input like soft lighting, music or white noise
having a consistent bedtime schedule where possible
These supports can help signal to the brain that it is time to transition toward rest.
A Busy Mind at Night Is Very Common
Struggling to switch off at night is something many people experience at some point.
A busy mind does not necessarily mean something is wrong. Often it simply reflects a brain that has been working hard throughout the day and is finally catching up with its processing.
Understanding why your brain becomes more active at night can sometimes make those moments feel less frustrating and more manageable.
Instead of trying to force sleep, it can be helpful to approach the experience with patience and curiosity. Over time, small changes to evening routines and habits can help the mind gradually learn how to settle.
Frequently Asked Questions
Why do I get racing thoughts when I try to sleep?
Racing thoughts often appear when the brain finally has space to process ideas that were pushed aside during the day. Without distractions, worries, plans, and reflections can surface more easily.
Stress, unresolved concerns, and mental stimulation close to bedtime can all contribute to this.
Is it normal to overthink at night?
Yes, overthinking at night is very common. Many people find their minds become more active when the environment becomes quiet and there are fewer distractions.
This is partly because the brain uses quieter moments to process emotions, experiences, and plans.
Does ADHD make it harder to fall asleep?
Many people with ADHD report difficulty winding down at night. ADHD can affect how the brain regulates attention and stimulation, which can lead to racing thoughts or a feeling of a “busy mind” when trying to sleep.
Some people with ADHD also have a natural sleep pattern that runs later in the evening.
How can I calm my mind before bed?
Some helpful strategies include:
creating a consistent wind-down routine
reducing screen time before bed
writing down worries or tasks
practising calming activities like reading or breathing exercises
What works best can vary from person to person, so it can be helpful to experiment with different approaches.
About the Author
This article was written and reviewed by a qualified counselling professional affiliated with Affordable Counselling Network.
Content is informed by established psychological research and therapeutic approaches commonly used in professional counselling practice, including Cognitive Behavioural Therapy (CBT) and other evidence-based methods for managing stress and anxiety.
Therapists within the Affordable Counselling Network are trained professionals who work within recognised ethical frameworks and professional standards used within the UK counselling profession.
Last reviewed: March 2026
Professional Standards
Counsellors listed within the Affordable Counselling Network typically hold recognised professional qualifications and may be registered with professional bodies such as:
BACP — British Association for Counselling and Psychotherapy
UKCP — UK Council for Psychotherapy
NCPS — National Counselling and Psychotherapy Society
These organisations promote ethical practice, ongoing professional development, and client safety within counselling and psychotherapy services.
Important Information
The information provided in this article is intended for general educational purposes only and should not be considered a substitute for professional medical or mental health advice.
If you are experiencing persistent anxiety, distress, or symptoms that are affecting your daily life, it may be helpful to consult a GP or qualified mental health professional.
If you are in immediate distress or feel unable to cope, seeking professional support as soon as possible is recommended.
About Affordable Counselling Network
Affordable Counselling Network helps individuals connect with qualified therapists offering accessible and affordable private counselling across the UK.
Our aim is to make professional mental health support easier to access by helping people find experienced counsellors who provide confidential, ethical and compassionate therapeutic support.
If you are experiencing ongoing stress or anxiety, counselling can provide a structured and supportive space to explore what you are going through and develop practical strategies for improving emotional wellbeing.
ADHD Support in the UK: Symptoms, Diagnosis, and Therapy Options
Estimated reading time: 6 minutes
ADHD Support in the UK
Finding your way around ADHD can feel overwhelming—especially if you’re trying to make sense of your experiences, long waiting lists, or what support is actually available.
This guide brings together clear information about ADHD in the UK, alongside a more human understanding of what many people go through—particularly when recognition or diagnosis comes later in life.
If parts of this feel familiar, you’re not alone.
What Is ADHD?
ADHD (Attention Deficit Hyperactivity Disorder) is a neurodevelopmental condition that affects how the brain regulates attention, activity levels, and impulses. It is not a lack of intelligence or effort—it reflects differences in how attention and regulation systems function.
You might recognise ADHD through patterns such as:
Finding it hard to start or finish tasks, even when they matter to you
Becoming deeply focused on some things, while struggling to engage with others
Feeling mentally restless, overwhelmed, or easily distracted
Acting or speaking quickly, then reflecting afterwards
In clinical terms, ADHD is described across three broad areas:
Inattention
Difficulty sustaining focus on tasks or conversations
Losing track of time or details
Forgetfulness or misplacing things
Challenges with organisation and planning
Hyperactivity
Physical restlessness (more visible in children)
Internal restlessness (more common in adults)
Difficulty slowing down or relaxing
Impulsivity
Acting quickly without full consideration
Interrupting or speaking over others
Difficulty waiting or pausing before responding
ADHD Is Not One-Size-Fits-All
ADHD presents differently from person to person. Some people relate more to inattentive patterns, others to hyperactivity or impulsivity, and many experience a combination.
In adults, ADHD often looks less like visible hyperactivity and more like:
Chronic overwhelm
Difficulty prioritising
Emotional intensity or sensitivity
Cycles of burnout and recovery
Because of this, ADHD can sometimes be misunderstood or overlooked—especially in people who have developed ways to cope or mask their difficulties.
How ADHD Affects Daily Life
ADHD can influence many areas of life, including:
Work or study (e.g. deadlines, focus, organisation)
Self-esteem (e.g. feeling “not good enough” despite effort)
Over time, repeated experiences of struggle or misunderstanding can lead to self-criticism. Many people describe feeling like they are “trying harder than others but getting different results.”
ADHD and the Brain
Research suggests ADHD is linked to differences in how the brain manages attention, motivation, and reward.
This can mean that:
Tasks that are interesting or urgent feel easier to engage with
Tasks that are routine or less stimulating can feel much harder to start
Understanding this can shift the narrative from “lack of discipline” to differences in how attention is regulated.
For some, these patterns have been present since childhood. For others, they become more noticeable in adulthood—especially when life becomes more demanding.
ADHD in Adults (and Why It’s Often Missed)
Many adults are only recognising ADHD later in life.
This can happen because:
Symptoms were masked or adapted to
Presentations didn’t fit stereotypes (especially in women)
Difficulties were attributed to anxiety, depression, or personality
Late recognition can bring a mix of:
Relief (“this makes sense now”)
Grief (“why wasn’t this understood earlier?”)
Both are valid—and often explored in therapy.
ADHD and Mental Health
ADHD often overlaps with:
Anxiety
Depression
Burnout
Low self-esteem
Sometimes people seek support for these first, before ADHD is considered.
Research and clinical guidance (e.g. NICE) highlight the importance of understanding the full picture, rather than treating experiences in isolation.
How to Get an ADHD Diagnosis in the UK
NHS Route
Usually begins with a GP referral
Waiting times can be long (often 1–4+ years, depending on area)
It can feel discouraging to realise how long support may take.
ADHD assessments are usually completed by specialist clinicians with training in neurodevelopmental conditions.
This may include:
Psychiatrists (medical doctors specialising in mental health)
Clinical psychologists
Specialist ADHD teams (often multidisciplinary)
Assessments typically involve:
A detailed clinical interview
Questions about current experiences and childhood history
Screening questionnaires
Sometimes input from family members or school/work reports
There isn’t a single test for ADHD—diagnosis is based on patterns over time and how these affect day-to-day life.
What Does a Diagnosis Involve Emotionally?
Alongside the practical process, many people notice emotional responses during or after assessment.
Some describe:
Relief at being understood
Grief for earlier experiences
Uncertainty about what comes next
It can take time to process what a diagnosis means personally, not just clinically.
Support Doesn’t Have to Wait for Diagnosis
While diagnosis can be important, you don’t need to wait for it to begin getting support.
Many people find it helpful to:
Talk through their experiences in counselling
Explore patterns without needing a formal label
Build strategies that fit their way of thinking and feeling
Therapy and ADHD
Therapy for ADHD isn’t about “fixing” you.
Instead, it can offer space to:
Understand how your mind works
Reduce self-criticism
Work with (rather than against) your patterns
Process experiences like shame, burnout, or late recognition
Approaches may include:
Integrative counselling
CBT-informed strategies
ADHD-informed coaching techniques
Clinical guidance (NICE) supports psychological approaches alongside other interventions where appropriate.
Affordable ADHD Support
Cost can be a real barrier—especially if you’re already navigating waiting lists or uncertainty.
Affordable counselling options, including sliding scale therapy, can make ongoing support more accessible.
ACN connects people with therapists who offer reduced-cost sessions, including those familiar with ADHD and late diagnosis experiences.
This includes neurodivergent-informed counsellors, as well as some therapists who bring lived experience of neurodiversity into their work—something many clients find can deepen understanding and connection in therapy.
Further ADHD Support (UK)
If you’re looking for additional information or community support, these organisations can be a helpful place to start. Different types of support suit different people—some prefer structured guidance, while others find connection through shared experience.
If you’re recognising ADHD traits in yourself, you might notice mixed feelings.
Some people describe a sense of clarity—finally having language for their experiences. Others feel a sense of loss for the support they didn’t receive earlier.
Both can exist at the same time.
There’s no right way to feel about it.
If you’re exploring ADHD—whether diagnosed, self-identifying, or unsure—you deserve support that feels accessible and respectful.
Explore affordable, ADHD-informed therapists with ACN.
ADHD is a neurodevelopmental condition that affects how attention, activity levels, and impulses are regulated. People may experience differences in focus, organisation, and emotional regulation.
Is ADHD a mental illness?
ADHD is not a mental illness in the traditional sense—it is a neurodevelopmental condition. However, it can overlap with mental health difficulties such as anxiety or depression.
Can adults have ADHD?
Yes. ADHD often continues into adulthood, and many people are only diagnosed later in life.
How is ADHD diagnosed in the UK?
ADHD is diagnosed by a specialist (such as a psychiatrist or clinical psychologist) through a detailed assessment of current experiences and developmental history.
Do I need a diagnosis to get support?
No. Many people access counselling and support before receiving a formal diagnosis.
Neurodivergence is a broad term that describes ways in which people’s brains may function differently from what is considered “typical”. These differences are not deficits or disorders in themselves – they are variations in how people experience, process, and respond to the world.
Two of the most commonly recognised forms of neurodivergence are Autism Spectrum Disorder (ASD) and Attention Deficit Hyperactivity Disorder (ADHD). While often thought of separately, there is a great deal of overlap between them – especially among women and girls, whose experiences are often overlooked or misunderstood.
The overlap between ADHD & Autism
ADHD and autism can look quite different from person to person, but they do share some key features:
Sensory sensitivity – becoming easily overwhelmed by sounds, lights, textures or smells.
Social difficulties – language and communication, reading social cues, understanding unspoken rules.
Executive functioning challenges – issues with organisation, planning, starting or finishing tasks, overactivity
Issues of regulation– difficulty with managing emotions, behaviours, focus and attention (such as hyperfocus or monotropic thinking).
While someone might be diagnosed with either ADHD or autism, many people meet the criteria for both. Recent research suggests that a significant number of people with ADHD also show autistic traits, and vice versa.
The overlap between ADHD and autism (ASD) is significant, although the exact percentage varies depending on the study, population, and diagnostic criteria used. Based on some of the best peer-reviewed research available, with studies using meta-analysis and large clinical samples, an approximate guide to findings1 at present is:
Around 50% of people with autism are likely to also have ADHD (range: 16%-75%)
Roughly a quarter to a third of people with ADHD may also have autism (range: 18-50%)
In summary, someone who is neurodivergent is more likely to have both ADHD and Autism (commonly referred to as AuDHD) than to have just one of these conditions.
Given the high rate of co-occurrence, shared traits and overlapping genetic links, these two diagnoses may actually exist along a broader neurodevelopmental spectrum – with each person expressing a unique blend of traits.
Many neurodivergent people diagnosed with AuDHD experience this as a genuine overlap, rather than two separate conditions. While some lean more towards ADHD-type traits (such as impulsivity, experience-seeking, or distractibility), others may identify more with autism-related traits (like deep focus, overthinking, or heightened sensitivity to sensory input).
Having been diagnosed around five years ago, I’ve come to understand the core experience of AuDHD as an ongoing internal negotiation — a kind of push and pull between competing forces: the need for excitement and stimulation, and the craving for predictability and order.
The Female Neurodivergent Experience
For women and girls, being neurodivergent often goes unnoticed due to a number of factors.
Masking
Females often have an increased aptitude for masking neurodivergent traits from an early age. Masking is the conscious or unconscious imitation of others’ behaviour — a way of blending in by mimicking social norms, expressions, or patterns of speech. Over time, masking can become second nature — not simply a habit, but a survival strategy.
Girls tend to be especially adept at this, largely due to a mix of social, developmental, and cultural influences. From a young age, they are often encouraged to be polite, agreeable, emotionally aware, and socially tuned in. Many internalise strong pressure to avoid standing out, causing disruption, or being seen as “difficult”.
Many autistic or ADHD girls develop camouflaging strategies, such as:
Copying peers to navigate social situations, mimicking tone, gestures, voice, style and appearance.
Rehearsing conversations or facial expressions (including forced eye contact)
Hiding overwhelm, anxiety, or confusion to appear “normal”.
While it may help someone to avoid standing out, this often comes at a cost and can lead to:
Exhaustion and burnout
Anxiety and depression
Loss of identity and low self-esteem
Other mental health struggles later in life.
Presentation & Diagnostic Tools
Neurodivergent traits in girls are more likely to show up different, such as daydreaming rather than hyperactivity (in ADHD), and shyness or intense interests rather than overt social withdrawal (in autism).
These are often mistaken for personality quirks rather than signs of neurodivergence. As a result, girls are less likely to be flagged for assessment, especially in childhood.
Much of the early research and diagnostic criteria for autism and ADHD was also based on boys, and girls whose traits don’t fit those patterns often go unrecognised or are misdiagnosed.
Many are first given labels like anxiety, depression, or eating disorders or may later be misdiagnosed with a personality disorder (usually BPD). Some are told they’re “too sensitive”, “too much”, or “overthinking”. For many women and non-binary people, an accurate understanding of their neurodivergence doesn’t come until adulthood, if at all.
Beyond Autism and ADHD: Other Forms of Neurodivergence
Neurodivergence isn’t limited to ADHD or autism. Other neurological differences also shape how people think and feel. These include:
Dyslexia – difficulty with reading and language processing.
Dyscalculia – difficulty understanding numbers and mathematical concepts.
Dysgraphia – challenges with handwriting and written expression.
Alexithymia – difficulty noticing, identifying and describing one’s emotions or bodily sensations (low sense of interoception).
Aphantasia – an inability to voluntarily visualise or form mental images (e.g. faces, places, objects etc).
Auditory Processing Disorder (APD) – difficulty in processing or understanding sounds or speech, especially in noisy environments.
Obsessive Compulsive Disorder (OCD) – intrusive thoughts and compulsions that can severely impact daily life.
Pathological Demand Avoidance (PDD) – An extreme need for autonomy and avoidance of everyday demands due to high anxiety.
Some of these conditions can overlap with ADHD and autism. For example, alexithymia and pathological demand avoidance (PDD) are more common in people with autism, and OCD shares some features with autism, such as repetitive behaviours. Research into these links is ongoing, and we’re learning more all the time.
Acquired Neurodivergence and Trauma
Not all neurodivergence is present from birth. For some, neurological changes can emerge as a result of early or prolonged trauma (Complex PTSD).
This might include:
Chronic childhood stress or neglect
Emotional or physical abuse
Disrupted relationships and early attachments
These experiences can shape how the brain develops and how a person processes emotions, relationships, and sensory information – sometimes in ways that closely resemble ADHD or autism.
Gentle Reminders…
Being neurodivergent is not a flaw. It’s a difference – sometimes challenging, often beautiful.
Support matters. Whether through counselling, diagnosis, or simply understanding yourself better, it’s okay to ask for help.
Many people live for years without understanding why day-to-day life can feel so challenging – and find clarity, peace, and strength once they do.
Affordable Counselling Network offers low-cost online therapy for individuals. If you’re navigating neurodivergence, diagnosed or not, and would value a supportive space to explore your experiences, please feel welcome to get in touch.
