Therapy for Neurodivergent Adults & ADHD in Ottawa

Being neurodivergent means experiencing and processing the world differently, whether through ADHD, autism, or other forms of neurodiversity. In Ottawa, adults with ADHD and other neurodivergent identities often navigate challenges like workplace expectations, academic demands, or relationship dynamics in a city known for its busy professional and student communities.

Many people with ADHD struggle with focus, organization, and time management, while also carrying feelings of frustration, shame, or burnout. At the same time, neurodivergent strengths, such as creativity, persistence, and unique problem-solving skills, deserve to be recognized and celebrated.

How Therapy Can Help Neurodivergent Adults

Therapy provides a supportive space to better understand your neurodivergence and build strategies tailored to how your brain works. At Tiny Therapy Collective, our therapists use approaches such as CBT (Cognitive Behavioural Therapy), DBT (Dialectical Behavioural Therapy), and strengths-based therapy to help adults in Ottawa:

• Build strategies for focus, organization, and time management

• Manage stress, frustration, and emotional regulation

• Improve communication and relationships

• Challenge negative self-talk and build self-esteem

• Navigate school, career, and workplace challenges

• Embrace neurodivergent strengths and identity

Everyday Supports for ADHD and Neurodivergence

Alongside therapy, small daily practices can help manage challenges:

• External supports: Use reminders, planners, or apps to structure tasks.

• Break tasks down: Divide big projects into small, manageable steps.

• Body movement: Exercise or stretching to release energy and improve focus.

• Timers and cues: Set short intervals to stay on track.

• Compassion: Acknowledge that ADHD is not a weakness — it’s a different way of thinking.

Our Approach in Ottawa

Tiny Therapy Collective is a virtual practice serving neurodivergent adults across Ontario, including Ottawa. We understand the unique challenges of living with ADHD and other neurodivergent identities in a city filled with academic institutions, government roles, and fast-paced professional environments. Our therapists bring empathy, lived experience, and evidence-based strategies to support you in thriving on your own terms.

Take the Next Step

Your brain works differently, and that difference is valuable. Therapy can help you build strategies that support your goals while honouring who you are.

Schedule a free 15-minute consultation today to connect with a therapist in Ottawa who understands ADHD and neurodivergence.