Living with ADHD, autism or AuDHD can sometimes feel like navigating a world that wasn't designed for the way your brain works.
Perhaps you struggle with overwhelm, emotional regulation, relationships, focus or the pressure to keep up with everyday expectations. Perhaps you've spent years feeling different, misunderstood or frustrated with yourself.
As an English-speaking therapist in Lisbon, I offer a compassionate, non-judgemental space where you can explore your experiences, better understand yourself and develop a kinder relationship with the way your mind works.
Whether you have an ADHD or autism diagnosis, identify as neurodivergent, or are beginning to explore the possibility, therapy can help you make sense of your experiences and find ways of living that feel more authentic and manageable.
Sessions are available in person in central Lisbon and online.
Hi, I'm Alicja Ligeza.
I'm an English-speaking psychotherapist based in central Lisbon. I offer integrative, trauma-informed psychotherapy for adults, combining person-centred talk therapy with brain-body approaches such as Brainspotting.
I believe therapy should be a space where you can feel accepted, understood and supported without having to pretend to be someone you're not. When working with people who experience differences in attention, emotional regulation, sensory processing or social interaction, it is important to look beyond the difficulties themselves and understand the person as a whole.
Rather than focusing on changing who you are, our work can explore how you experience the world, what feels challenging, what you need and how you can develop ways of relating to yourself and others that feel more supportive.
I draw on my psychology training, clinical experience in the NHS in England and private practice to offer a thoughtful, individualised approach. I hold an MSc in Psychology, a Postgraduate Diploma in Clinical Psychology and an HE Diploma in Therapeutic Counselling. I am an accredited member of the British Association for Counselling and Psychotherapy (BACP) and a certified Brainspotting Practitioner.
Read more about my background →
You might be looking for ADHD therapy in Lisbon because:
• You struggle to organise your thoughts, prioritise tasks or follow through on things, even when you genuinely want to.
• You find it difficult to start tasks, manage time or maintain routines.
• Your mind feels constantly busy, jumping between thoughts, ideas and distractions.
• You experience intense emotions and sometimes find it difficult to regulate them.
• You feel overwhelmed by noise, social situations, competing demands or sensory stimulation.
• You often feel exhausted after trying to meet expectations at work, in relationships or in everyday life.
• You struggle with self-criticism, shame or the feeling that you are somehow not doing enough.
• You find social interactions confusing or tiring, or feel that you have to consciously adapt your behaviour to fit in.
• You have spent years masking your difficulties or trying to appear as though everything is fine.
• You have recently received an ADHD or autism diagnosis and are trying to understand what it means for your identity and life.
• You suspect you might have ADHD, autism or AuDHD but are not sure where to start.
• You feel that traditional approaches to self-improvement haven't really worked for you.
You don't need to have a formal diagnosis to explore these experiences in therapy. Neurodivergence can influence how you experience emotions, relationships, stress, identity and everyday life. Therapy can provide a space to understand these experiences without judgement, recognise your needs and explore what might support your wellbeing.
Neurodivergence is an umbrella term describing differences in how people experience, process and interact with the world. ADHD and autism are two forms of neurodivergence, each associated with different patterns of attention, communication, sensory processing, behaviour and experience.
Although they are distinct, they can overlap. Every neurodivergent person is different, and there is no single way to experience ADHD, autism or AuDHD.
ADHD is a neurodevelopmental condition that can affect attention regulation, activity levels and impulse control.
For adults, ADHD may show up in different ways, including:
• Difficulty maintaining attention or concentrating on tasks.
• Challenges with planning, organisation and time management.
• Procrastination and difficulty getting started.
• Impulsivity or acting before having time to think.
• Restlessness or a constantly active mind.
• Emotional intensity and difficulties with emotional regulation.
• Inconsistent motivation and difficulty maintaining routines.
ADHD is not simply a lack of attention or an inability to concentrate. Some people experience periods of intense concentration on activities that strongly interest them, while finding other everyday tasks particularly challenging.
For many adults, particularly those diagnosed later in life, understanding ADHD can bring both relief and difficult emotions as they reconsider past experiences.
AuDHD is a term commonly used to describe someone who has both ADHD and autism.
Having both can create experiences that sometimes appear contradictory.
For example, you may crave routine and predictability while simultaneously struggling to maintain routines. You may seek stimulation but also become easily overwhelmed by sensory input.
You might enjoy social interaction but find it exhausting, or want to plan everything while finding it difficult to follow through.
For some people, understanding the interaction between ADHD and autism is an important part of understanding themselves.
Therapy can provide a space to explore these seemingly conflicting needs and develop a more compassionate understanding of your own patterns.
Therapy is not about making you less neurodivergent or trying to fit you into expectations that don't reflect who you are. It can help you understand your experiences, process difficult emotions, develop greater self-acceptance and discover ways of navigating life that work better for you.
01
Understand yourself beyond a diagnosis. Explore how ADHD, autism or AuDHD may influence your thoughts, emotions, relationships and everyday experiences. Develop a more complete understanding of yourself beyond labels or perceived limitations.
02
Develop self-acceptance and self-compassion. Many neurodivergent adults have spent years feeling that they are somehow not good enough. Therapy can help you recognise internalised criticism, let go of unrealistic expectations and develop a kinder relationship with yourself.
03
Process the emotional impact of a late diagnosis. Receiving an ADHD or autism diagnosis later in life can bring relief, validation, grief, anger or uncertainty. Therapy provides space to explore these feelings and make sense of your personal history.
04
Explore masking and the pressure to fit in. Masking can involve consciously or unconsciously adapting your behaviour to meet social expectations. Together, you can explore the emotional cost of masking, understand when it feels necessary and consider where you might feel safer being yourself.
05
Understand emotional overwhelm. You may experience emotions intensely or find it difficult to recover after stressful situations. Therapy can help you recognise emotional patterns, understand your triggers and explore ways of responding that feel more manageable.
06
Navigate sensory overload and stress. Explore how sensory experiences, environmental demands and competing expectations affect your wellbeing. Develop a better understanding of your needs and identify adjustments that may help.
07
Explore relationships and communication. Neurodivergence can influence how you connect with others, express your needs and experience relationships. Therapy can provide space to understand misunderstandings, boundaries and different communication styles.
08
Work through anxiety, shame and self-criticism. Repeated experiences of feeling misunderstood, overwhelmed or unable to meet expectations can affect self-esteem. Therapy can help you explore these experiences and develop greater emotional resilience.
09
Understand burnout and exhaustion. Constantly adapting, masking or navigating environments that don't meet your needs can be exhausting. Therapy can help you recognise patterns contributing to burnout and explore ways to create a more sustainable balance.
10
Develop a life that works with your brain. Rather than trying to force yourself into routines or expectations that don't fit, explore what supports your wellbeing, your individual needs and your sense of authenticity.
Therapy should be a space where you feel understood, accepted and able to be yourself.
My approach is neurodivergent-affirming, which means recognising and respecting different ways of thinking, processing information, experiencing emotions and interacting with the world.
Rather than trying to change who you are or make you fit into expectations that don't reflect your needs, our work focuses on understanding your individual experiences and finding ways to support your emotional wellbeing.
Whether you experience ADHD, autism, AuDHD or are still exploring your neurodivergence, therapy offers an opportunity to develop greater self-understanding, process difficult experiences and build a more compassionate relationship with yourself.
Our work is guided by your individual needs and experiences. This might involve:
• Understanding yourself: Exploring how your neurodivergence influences your thoughts, emotions, relationships and everyday experiences.
• Developing self-acceptance: Working through feelings of shame, self-criticism or not being good enough.
• Exploring masking: Understanding the pressure to adapt or hide aspects of yourself to meet social expectations.
• Recognising your needs: Exploring sensory sensitivities, emotional overwhelm, boundaries and the importance of recovery time.
• Finding what works for you: Developing approaches to everyday challenges that respect your individual needs rather than relying on one-size-fits-all solutions.
My therapeutic approach combines talk therapy with brain-body approaches such as Brainspotting.
Person-centred therapy recognises that you are the expert on your own experience. I aim to offer a supportive, non-judgemental therapeutic relationship where you can explore your thoughts, feelings and experiences at your own pace.
We work collaboratively to understand what feels challenging, recognise existing strengths and explore what might help you move forward.
Brainspotting is a brain-body psychotherapy approach developed by Dr David Grand. It uses eye positions alongside focused attention on bodily sensations and emotional experiences.
For some people, it can provide an additional way to explore difficult emotions and experiences that may be hard to put into words. Where appropriate, Brainspotting may be incorporated into our work as a complementary approach. It is not a treatment for the core characteristics of ADHD or autism, and it is not necessary for everyone.
Ultimately, therapy isn't about becoming someone different. It's about understanding yourself better, feeling more comfortable with who you are and finding ways to live that feel more authentic and sustainable.
Here are some practical details about working with me that may help answer your initial questions.
90€ for a 50-min individual session
One-to-one therapy for adults
Weekdays or weekend appointments
Short-, medium- or longer-term therapy
I aim to respond within 24h, Mon to Fri. For urgent support, find public health helpline numbers here.
Rua Alexandre Herculano 19, 1250-008 Lisboa
Nearest Metro stations: Avenida and Marquês de Pombal.
