What If You Have ADHD and Never Knew It?

Could You Have ADHD and Not Know It?

If you’ve ever wondered, “Do I have ADHD?” and then immediately told yourself (or were told by a parent/teacher/doctor), “No way, I did well in school”… this one’s for you.

You can have ADHD and still be smart, successful, and seemingly “fine” from the outside.

In fact, that’s exactly why it gets missed—especially in women, girls, and high-achieving adults.

I’m Jennifer Branstetter, a licensed therapist working with adults in Indiana and Ohio. I help people who’ve spent years pushing through symptoms they didn’t know were symptoms—until burnout, anxiety, or executive dysfunction finally forced them to stop and look deeper.

Let’s talk about how ADHD hides in plain sight—and what therapy can do about it.

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Signs of ADHD You Might Have Missed

In grad school, we were taught to recognize symptoms with the stereotype of the kid bouncing off the walls. I distinctly remember them saying “These are the kids who will be crawling all over your office.” Unfortunately, this thinking causes us to miss a whole lot of kids and adults, especially those who’ve learned to mask it. Some signs include:

Always feeling overwhelmed, scattered, or behind

Starting a million things but finishing none

Constant mental noise and overthinking

Hyper-focus—losing hours in deep dives, then forgetting to eat or drink

Chronic procrastination, followed by panic-fueled productivity

Trouble with time (underestimating, overbooking, or completely losing track of it)

Emotional dysregulation—everything feels a lot. Especially being sensitive to how others feel about you

Struggling to rest, even when exhausted

You might also have a long history of anxiety, depression, or burnout—and no one ever asked, “Hey, could this be ADHD?”

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Why ADHD Gets Missed in Women and Girls

ADHD in women often gets overlooked because:

It doesn’t always look like hyperactivity—it shows up as daydreaming, anxiety, or basically hyperactivity of the mind

Many girls learn early to mask symptoms by overcompensating, people-pleasing, or becoming perfectionists

They get labeled “smart but scattered,” and teachers will say “she could do so well if she just applied herself!”

Women and high-functioning people in general often don’t get diagnosed until adulthood—after college, kids, a career change, or a health crisis pushes them past their limits and suddenly the compensation strategies don’t work anymore. I was 39 and had been a therapist for over 10 years when I was diagnosed!

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What About Giftedness or High Achievement?

Lots of people with ADHD were considered “gifted” as kids. They may have coasted through school until executive functioning demands outpaced their coping skills. Or the things that supported their executive dysfunction are suddenly gone. For instance, the structure of high school and family life often keep things together, but getting to college suddenly every day’s schedule is different and you are responsible for figuring out what/where/when to eat, when to do laundry, when/how to get the detergent, etc. Things can fall apart, and then you and the people around you wonder how someone so successful is having such a hard time “adulting.”

This is not about effort or intelligence. ADHD is a brain difference, not a failure.

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How Therapy Can Help

Whether you have a formal ADHD diagnosis or you're just starting to connect the dots, therapy can help you:

Identify and work with your neurodivergent brain (instead of constantly fighting it)

Create systems that support you to get things done

Unpack the shame and self-blame that comes from years of masking

Learn how to regulate emotions, set boundaries, and stand up for yourself

Get clarity on whether further ADHD evaluation makes sense for you

I work with adults in Indiana and Ohio who are navigating undiagnosed or late-diagnosed ADHD—especially women, people-pleasers, and burned-out overthinkers who’ve spent years holding it all together. It feels like neurodivergent folks attract each other, as I have had so many clients come to me for anxiety or depression, and we end up finding the root of the problem is undiagnosed ADHD.

You're Not Broken—You're Just Wired Differently

And once you understand your wiring, everything can start to make more sense. You don’t have to blame yourself for being unorganized and stressed out all the time - you can accept that your brain works differently and figure out how to work with it. Our world was built for neurotypicals, so it makes sense why we struggle to fit in. If we see it like a gap in skills, tools, or support, then it becomes a problem to be solved rather than a spiral of shame.

If this post feels a little too accurate, let’s talk.

Online therapy can be a safe place to explore ADHD, unmask a little, and build a life that actually works for you.

Click here to schedule a free consult or call/text 513-461-2045 to get started.

How Anxiety Therapy Helps in 2025: Managing Stress from Economic Uncertainty and the Impact of New Policies

Why Anxiety Is Rising in 2025

Many of us in the U.S. are feeling a lot more anxious than usual. Similar to the Covid pandemic, major shifts in society that are unpredictable and out of our control are driving feelings of uncertainty and vulnerability, which feed anxiety. Our brains are wired for survival, so this anxiety is actually a normal response to a threat to stability.

The Psychological Impact of Economic and Political Changes

Some policy changes are going to cause real vulnerability in terms of financial and physical security for many people, so feelings of anger or fear are warranted. Social and emotional threats aren’t just about hurt feelings - we are wired for connection, and are interdependent as humans. Distress is coming from both the tangible consequences of social injustice and the disruption of close personal relationships due to political differences.

Many of us are already seeing the impact in our own lives or communities, so anger or fear aren’t pathological symptoms that need to be rationalized; but, staying in an activated fear state is not going to be sustainable. How do you know if the stress is impacting your health?

Common warning signs you might need help are:

• Inability to relax your body or shift into rest. Your mind doesn’t shut off, and you can’t stop thinking about what’s going on. You’re constantly scrolling for news, looking for perspectives from others who might reassure you or give some sort of answer or direction, but it never calms down (or ramps right back up).

• Physical symptoms of muscle tension, racing heart, sweating, headaches, shaking, or fatigue (not related to a medical cause).

• Insomnia, waking in the middle of the night in a panic, waking too early. Or sleeping too much, not wanting to face the day.

• You’re not doing the things you normally would, like exercise or hobbies. Or when you try, you’re not enjoying them like you used to or you can’t concentrate long enough to do something like read a book.

• Withdrawing from people.

• Consistently worrying about what’s going to happen. Again sometimes the worry or negative prediction is actually true. But if you’re constantly catastrophizing and worrying about many things in life, that might be a warning sign.

Evidence-Based Ways to Cope with Uncertainty

Cognitive Behavioral Therapy is one of the most evidence-based treatments for anxiety. CBT is focused on rationalizing your thoughts by examining the evidence for and against your anxious thought. Often when we feel uncertain, there’s a lack of confidence that we can cope with the feared outcome. In CBT we can focus on the evidence that you can cope - looking at past successes, for instance. You can also look at the evidence on a bigger scale and see when society has faced a similar crisis, how did people overcome? What actions can we take in our personal lives, and as a community to move forward? Do we have those capabilities?

Mindfulness is another approach that is my own go-to for uncertainty and racing thoughts. Mindful breathing is a tool we can use wherever we are to bring ourselves out of the thoughts and into our bodies, into the present moment. You might have to do it over and over, but over time it does get easier.

Finding solutions for the tangible problems also helps uncertainty. If you’re facing economic uncertainty because you may be laid off or you’re struggling with inflation, lay out some steps you can take. Working on your resume, networking, or working on your budget can help you feel more in control of your life. If you’re facing an urgent issue around immigration or employment law, seek out advice from legal counsel.

Set boundaries with social media and news consumption. This is tough when you want to be informed, so determine where you want to get your information and set a timer for how long you’re going to spend. Maybe write out the questions you want answered before you even open your phone or computer, and stick to finding the information then getting out.

Connect with others. It can help immensely to talk with other people who are also going through the same thing. Particularly if you can talk on the phone or in person. Sharing the struggle and having a sense of connection can ease some of the anxiety. It can also help if you feel like you are part of a solution with others.

Go outside. Connect with nature. Last week in the Cincinnati area, we had a really warm day for the middle of winter. It’s amazing how getting outside can lift the mood, make you feel connected with something bigger than yourself, and remind you that the world has been here a long time and weathered so many storms before now.

Deciding to Seek Professional Help for Anxiety

If you’re doing all you can to manage anxiety on your own but still find yourself overwhelmed, it’s time to find an anxiety therapist. Will a therapist fix what’s going on? Unfortunately no (though licensed Social Workers sure try!). But a therapist can help you process and get un-stuck so you can move forward. Being overwhelmed by anxiety can keep you from taking action that can help you, as well as others. Therapy can be a place to process the emotions productively so you can get back into living your life.

Finding the right therapist can make a big difference in your life. If you’re ready to start, click here to schedule a free 15-minute consultation with an experienced online anxiety therapist from Cincinnati today for virtual counseling in Indiana and Ohio. Or call/text 513-461-2045.

Managing Chronic Anxiety: Expert Cognitive Behavioral Therapy Tips from a Cincinnati Therapist

What Is Chronic Anxiety?

Chronic anxiety refers to an ongoing experience of anxiety symptoms. This could be a diagnosed Generalized Anxiety Disorder, a Panic Disorder, or a subclinical feeling of anxiety that you may have always dealt with. Anxiety is a feeling of uncontrollable worry, which presents as overthinking and usually has some physical symptoms like tension or a racing heart.

Chronic means it’s not just one episode of anxiety, like feeling anxious about a job interview, but it’s ongoing and related to many topics or triggers. You may always have a steady level of anxiety which spikes at times, or you may have repeated episodes during different points in your life with breaks in between.

Some people identify themselves as an “anxious person” or feel it’s part of their personality. While you may be predisposed to anxiety, you are not destined to have anxiety rule your life. Treatment can help you to reign it in and manage it over the long-term.

Signs You May Need an Anxiety Therapist in Cincinnati

If you have tried coping skills, talking to loved ones, and other self-help strategies but continue to feel bothered by anxiety, it’s probably time to find a therapist. If anxiety is interfering with relationships (“Are you sure you’re not mad at me??”), your ability to function at work (you can’t concentrate because you’re terrified you’re going to get fired), or at home (constant calling and checking on someone who’s driving because anxiety says they’re in a ditch on the side of the road), therapy can help.

How Cognitive Behavioral Therapy in Cincinnati Can Help Manage Chronic Anxiety

Cognitive Behavioral Therapy is one of the most evidence-based treatments for anxiety. I find it so helpful that I continue to use it to start out with most clients even after being trained in several other techniques. Working through CBT can alleviate the intensity of the current symptoms while digging down to find the underlying issues that might be driving the anxiety. We find ways to think differently, but also figure out the things that help to cope in the long-term. Once you’re feeling better, it’s important to make a plan for spotting a relapse in symptoms early and addressing it so it doesn’t spiral.

Practical Tips for Managing Anxiety Between Therapy Sessions

Therapy is really most effective when you’re actively working on things in between sessions. Your therapist should give you homework assignments or coping strategies to practice to build your skills. If you’ve started CBT, I find it helpful to keep an Automatic Thought Record on hand and pull it out when anxiety spikes, and try to identify and rationalize the thoughts. If the train has left the station and you’re physically anxious, physical strategies like exercise can be more effective. Ask your therapist to help you figure out what will work for you.

Finding the Right Anxiety Therapist for Virtual Care in Cincinnati

Finding the right therapist for you might require a little perseverance. You might get a referral from a friend or doctor, or you might be searching online. It’s important to set up a phone call first to see if you click with the person. Calling a few different therapists will help you get a feel for who might be the best fit.

Ready to get help with chronic anxiety? Click here to schedule a free 15-minute consultation with an experienced online anxiety therapist in Cincinnati today for online counseling in Indiana and Ohio. Or call/text 513-461-2045.

Your Guide to Finding the Right Anxiety Therapist in Cincinnati

Are you struggling to find the best therapist in Cincinnati to address your anxiety or depression? There is no one best or perfect therapist! But finding the right therapist for you is super important. In fact, the relationship you build with your therapist will determine your outcomes.

It’s important to me that every person looking for help can connect with a great therapist, feel better, and have a positive impression of mental health treatment. Far too many people have bad experiences, stop going, and continue to suffer in silence. This is not okay. I want to help you find the right therapist quickly. 

Seek Referrals for Anxiety Therapy in Cincinnati

Word of mouth is one of the best ways to find a great anxiety therapist in Cincinnati. If someone recommends their therapist, or maybe you’ve seen someone really transform their lives, ask who they are seeing! You want to find a counselor who gets great outcomes, whose clients rave about them.  

Medical providers, massage therapists, hair stylists.. Think about the people you see regularly, who could recommend a mental health counselor. Doctors may have a list, or they might refer you to someone in their hospital network. It helps if they can do a “warm hand-off” and give the therapist a heads-up before you call.

You can also look at reviews, but remember that people are more likely to give negative reviews online than remember to review their amazing counselor. So don’t let a lack of reviews dissuade you. 

Interview Multiple Therapists Before Committing

As people, we all have different personalities, experiences, and problems. Expecting one therapist to help everyone is just not realistic! So when searching for the perfect therapist for you, it’s important to understand that you may need to meet a few therapists before you connect with one. Even if your friend raves about her therapist, you may not click or they may not specialize in what you need!

I know, you don’t want to tell your life story over and over. Don’t! Most therapists will do a free brief consultation, so please take advantage of this and have a conversation to see if this is a person you can talk to. If it’s not a good fit during the call, a great therapist will help refer you to someone else who can help. 

Utilize Your Health Insurance Provider

If you have to use your health insurance, then the first place you’ll start is to either call the number on the back of your card, or you can log in online and do a provider search. From there, I recommend looking at a few and again calling for a consult. 

Look at your benefits! You may have great out of network benefits, meaning you don’t have to find someone in-network in order for part of it to be reimbursed. You might also be able to use your FSA or HSA to pay for all of the out of pocket fee. If you’re not sure, calling your insurance company is super helpful. I also help potential clients figure this out, because insurance is so confusing. 

Explore Online Directories and Local Searches

Therapist directories allow you to search by zip code. These directories seem to go through changes periodically where many therapists will shift to another one. Most directory listings are paid, and therapists usually aren’t privy to the algorithms that allow you to find their profile. But they can be handy to find someone quickly. With many of us online right now, you don’t have to be limited to your area - just your state where the therapist is licensed. But consider staying local if you’d like to attend in-person at some point.

You can also search for something like “anxiety therapist near me,” or “counseling in Cincinnati.” This will give you a list of people who have a physical office location and Google business listing. You can see who has websites, social media, etc. Some long-established practices have worked through word of mouth for so long they haven’t needed to get online. That can be a challenge for those of us who want to research before cold calling a potential therapist.

Stay Open-Minded and Persistent

Remember that the right therapist for you may not be the one you expect. Being open to the process will help with any anxiety or hesitation about starting counseling. Generally, therapists are really nice people. So this isn’t like calling your cable company’s customer service line. Our job is to do our best to make you feel better, even if it doesn’t lead to a therapy relationship with us!

Ready to Take the Next Step?

If you're still struggling to find the right counselor in Cincinnati, or anywhere in Ohio or Indiana, call/text me at 513-461-2045. Or click here to schedule a free 15-minute consultation for online therapy for anxiety treatment in Cincinnati, or anywhere in Ohio and Indiana.

Choosing the Right Anxiety Therapist in Cincinnati: 5 Essential Questions to Ask

When you’re struggling emotionally, reaching out for help can be both exciting and intimidating. If you’ve gotten to the point of making a phone call to a counselor, then there’s something in you that knows relief may be on the other side. But if this is your first time calling a therapist, you don’t know who is going to answer or if they can even help you. That can be scary, and might prevent you from taking action and feeling better. I want to help. 

Research shows that the most important factor determining your success in counseling is the relationship with your therapist. This is huge! Regardless of the therapist’s experience, skills, or techniques, it’s really important that you like your therapist! I’d like to walk you through a few important questions to ask a prospective therapist in Cincinnati to help determine if they’re going to be a good fit. The goal is to know by the end of the call whether you feel confident and excited to schedule an appointment, or if you need to keep looking. 

Note: These questions can also be asked via email, but I really encourage you to get on the phone or video to see if you “click.” This also drastically lowers the anxiety anticipating your first session. 

What is your therapy specialty?

You can ask what type of therapy they do, or what types of problems they usually help with. It’s okay if you don’t know what you’re looking for! The therapist might tell you they specialize in specific diagnoses (like anxiety or depression), or they use Cognitive Behavioral Therapy (CBT), or they work with couples or children. This will start to paint a picture of what type of practice they have. It’s also an easy first question to ask when you’re nervous.

How long and how frequent are therapy sessions?

Depending on the practice (if they take insurance or if they’re with an agency), this can vary. The typical structure is a 45-50 minute session, weekly to start. However, this is typically dictated by insurance and what they’ll pay for. If you’re not using insurance, many therapists still use that type of schedule. Sometimes the first session is 90 minutes to do a full assessment. 

Private practice therapists might also offer longer sessions to do more intense work, shorter and more frequent sessions, or even immersive retreats. Some therapists will ask for a commitment up front (like weekly sessions for 8 weeks) so you’re much more likely to make progress rather than coming in “as needed.” This is all really good information to have before your first session! 

How much does therapy cost?

If you’re using health insurance, you’ll want to know if your therapist is “in network.” If they’re out of network, you still might be able to use your benefits for reduced cost (they may reimburse a portion of the fee, or it will count toward your deductible). You may be able to use your Health Savings Account card for therapy, even if they’re out of network. I have clients doing this, and it works out great.

If they are “in network,” then the cost will be determined by your insurance plan. The best way to know this is to call the number on your insurance card and ask how much mental health therapy costs. You might have a copay, or coinsurance. The therapist won’t know this for you ahead of time, but most of us will certainly help you figure it out, because insurance can be SO confusing. 

If they’re out of network, or if you don’t want to use insurance because of privacy reasons, then the fee will be per session, usually paid at the time of session. My system automatically charges for invoices every night at midnight. You can ask how and when fees are paid so you know. I once saw a therapist in college who only took cash or check, but that was a LONG time ago.

Can you address my specific needs?

If the therapist didn’t ask yet what you need help with, it’s important to let them know what’s going on. You don’t need to tell your life story, but in general a couple sentences about what prompted you to make the call. Are you overwhelmed and need help figuring out next steps? Have you been moody and irritable, and your partner or coworkers have noticed? Are you having problems in a relationship? Do you have a history of depression and want to get back into therapy to stay on track? 

Asking the therapist how they help specifically will give them a chance to say what makes them different. They might tell you their theory or techniques, or what happens in sessions. This will set some expectations for what therapy will look like, and you can decide if it feels like the right direction to go.

What are your thoughts on…?

This one is open for anything you’re specifically concerned about. Some people are adamantly opposed to medication, and they don’t want to be referred to psychiatry. Others might need a therapist who is well-versed in psychotropic medications who can work closely with their prescriber. You might be looking for someone who comes from a holistic background, who works with chronic pain patients, or who has experience with harm reduction substance abuse treatment. You might need someone who is specifically experienced with LGBT relationships, Christian counseling, or the kink community. 

If you’re having a thought like, “I hope they aren’t like this/I hope they understand/I hope they don’t just say this,” then now is the time to feel them out! Unfortunately, I’ve had some clients who have had disappointing experiences with therapists in the past. Let’s try to nip that in the bud. 

I hope this helps in your search for the right therapist. It’s okay if you don’t feel a connection, since we’re all human. I recommend calling a handful of therapists so you can see how each is different, and to save you the trouble of going to an initial session and not returning. 

If you’re still feeling unsure, feel free to call/text me at 513-461-2045 or click here to schedule a free 15-minute phone consultation for online anxiety therapy in Cincinnati, or anywhere in Ohio or Indiana. You can read more about how I help here.

Your Guide to Anxiety Therapy and Counseling in Cincinnati: 5 FAQs Answered

You’ve been thinking about seeing a mental health therapist in Cincinnati, but have no idea what to expect. Maybe you’ve found someone and made an appointment, and now your head is swirling with questions. This is normal! And even if this isn’t your first rodeo with counseling, it’s important to have an idea of what to expect when you start therapy so you can get the most out of the experience.

Making the decision to start therapy is hard! But it’s also really good, because it means you’re aware that you need help and you’ve taken a really big step in changing your life. Whether you’re dealing with overwhelming stress, anxiety, depression, or relationships, counseling can help you gain clarity and make changes you haven’t been able to do so far on your own. It takes a LOT of courage to tell a stranger how much you’re struggling. And in that vulnerability is the power for change.  

Every therapist is different, and you may need to meet a few before you find a good fit. I’d like to help you by answering some questions I commonly hear from new clients so you can prepare to have a positive experience.

1. What Happens in Therapy Sessions?

This is a great question! You might be thinking you’ll be laying on the couch, telling your life story, while a therapist sits with their notepad silently judging you. While I can’t guarantee it, I have yet to meet a therapist who works that way. Therapy is work, even if it’s “just talking.” Often the therapist will be asking questions, giving feedback, and helping you work through an issue. It’s very much a collaboration.

2. What Can I Expect During the First Session?

What you can expect is a friendly face greeting you, welcoming you to their office. They should have a comfy chair or couch for you to sit down across from them. Or, if you’re online then you’ll log in wherever you’re comfortable in a private space (the therapist will be in a private office as well).

The first session will be an information-gathering appointment. This is so the therapist can get all of the important information in order to help you the best they can. While some therapists will do a formal diagnostic evaluation, many of us simply have a conversation about what has brought you to therapy, and what you hope to get out of it. It’s okay if you don’t really know! We are great diggers and can ask a ton of questions to get to the heart of the problem.

3. What Happens After the First Session?

After defining the problem, you’ll start working on goals for therapy, deciding what you want to accomplish before therapy is over. From there, each session will be focused on moving you toward those goals. Yes there is venting, yes there is some “How does that make you feel?” but the best part of therapy is the “a-ha” moments, the release of emotion, the changes you make in your daily decisions that lead you to different outcomes.  

You might use worksheets in session or for homework. You may do breathing exercises or meditation in session. You may practice new skills in session to manage emotions or improve communication. Your therapist may specialize in a certain type of therapy, which will guide what you do (CBT, DBT, EMDR, etc). Generally, each session builds on the last.

4. How Long Will I Need Therapy?

This is a question you should talk about in your very first session! Everyone is different, and there isn’t a standard timeframe. Different techniques may have a timeline, like a course of CBT can be done in 8-12 weeks. However, you may find that when you get relief from the first issue, you want to address another problem. Or you uncover something else that you need to work through. But this is something you should be talking about with your therapist, so you know where you’re going and what the goal is.

Generally I see people regularly for 2-3 months, and then transition to a “maintenance” plan or “as needed” appointments. It’s kind of like seeing a personal trainer – you may go weekly until you’re in great shape and have a routine established, then taper off and do “check-ins” to keep yourself on track (or get back on track if needed). Some people see a personal trainer regularly for years because they know they won’t work out on their own. Same goes for therapy. It doesn’t mean they’re broken or it’s not working necessarily, but some people really benefit from regular support.

One thing I love about being in practice for over a decade now is that I see returning clients at different points in their lives. So we may have wrapped up while they were stressed in college, but then new motherhood has brought them back to therapy. It’s so great to build off of previous progress and be able to reflect all the growth over time!

5. Can I Attend Therapy Only When I'm Struggling?

You could, and that can help in the moment. But if you think about what’s bringing you to therapy, it’s usually something that has been consistent or has come up repeatedly over time. Then when the dust settles, you go back to normal and feel better. But if that thing keeps happening, then working consistently (just like getting into shape physically) will help you actually change so that you feel better over the long run.

If you’ve been dealing with anxiety your whole life, one session is not going to fix it. You may learn all the tools there are to learn (even by yourself online), but committing to regular therapy is what gets you great outcomes. It’s the accountability, the implementation, the honest and empathic feedback from someone who is outside of your life looking in. Those things can’t be found online, in a book, or with friends or family.

I hope this has helped you to know what to expect from counseling. If you’re still feeling stuck, I cover a few more FAQs about anxiety therapy in Cincinnati here. '

If you still have questions, I’d be happy to help answer them! Call me at 513-461-2045 or click here to schedule a free 15 minute phone consultation. I can help direct you to the right person who can help, even if you’re outside of my area. If you’re looking for online anxiety counseling in Cincinnati, or anywhere in Ohio or Indiana, you can read more about how I help here.