A person in a confused state of mind

ADHD and Anxiety: Understanding the Overlap and Finding Calm

September 23, 20246 min read

Living with ADHD is often like navigating a whirlwind—thoughts race, focus slips, and the world can sometimes feel chaotic. But what happens when another layer is added? For many, that layer is anxiety, and it can turn an already challenging experience into something even more overwhelming.

If you’re feeling like your brain is constantly stuck in overdrive, juggling the stress of everyday life with ADHD and the relentless worry of anxiety, you're not alone. These two conditions often intertwine in ways that can feel paralyzing. But there is hope, and understanding how ADHD and anxiety connect is the first step toward reclaiming your peace of mind.

What is ADHD—and How Does Anxiety Fit In?

Attention-Deficit/Hyperactivity Disorder (ADHD) is often characterized by inattention, impulsivity, and hyperactivity. The DSM-5 (Diagnostic and Statistical Manual of Mental Disorders) explains that people with ADHD can struggle with tasks that require sustained mental effort, such as concentrating on work, managing time, or even sitting still. This can lead to frustration, low self-esteem, and—perhaps most notably—chronic anxiety.

But why do ADHD and anxiety seem to go hand-in-hand?

When your brain feels like it's in constant overdrive, it’s only natural to start worrying about everything from missing deadlines to forgetting appointments to managing social interactions. This anxiety doesn’t just happen in a vacuum; it feeds off the very challenges that ADHD presents. When ADHD makes everyday tasks feel unmanageable, anxiety swoops in, heightening fears that you’ll never get on top of it all.

The Chicken or the Egg? Which Comes First?

You might be wondering, "Do I have anxiety because of my ADHD, or is it the other way around?" It’s a fair question and one that many people with both conditions grapple with. For some, ADHD is the primary issue, and anxiety arises as a result of the challenges it brings. For others, anxiety might have developed earlier in life, with ADHD symptoms surfacing later as a separate but related condition.

Here’s the tricky part: the symptoms can look almost identical at times. A restless mind, difficulty concentrating, irritability, and trouble sleeping are hallmarks of both ADHD and anxiety. In many cases, the anxiety emerges because individuals with ADHD worry about not meeting expectations—whether at work, in relationships, or in personal goals.

This constant state of stress keeps the nervous system in a heightened state of alert, further complicating the ADHD symptoms you’re already dealing with.

Understanding the Physical and Emotional Toll

The double-edged sword of ADHD and anxiety can take a serious toll on both your physical and emotional health. It’s not just about feeling scattered or overwhelmed anymore—it’s about living in a constant state of fight or flight.

Physically, you might notice symptoms like tension headaches, muscle aches, or chronic fatigue. Mentally, the anxiety can lead to self-doubt, a sense of inadequacy, and even depressive thoughts. When you’re managing both conditions, it can feel like you're in a constant tug-of-war between racing thoughts and crippling worry.

The result? Exhaustion. And if you’ve felt like you’re pushing yourself just to get through the day, it’s important to remember this isn’t your fault. ADHD and anxiety together create a uniquely challenging experience—one that requires both understanding and compassion, not self-blame.

Breaking the Cycle: How to Manage ADHD and Anxiety Together

So, where do you begin when both ADHD and anxiety seem to have a firm grip on your life? The truth is, there’s no single answer that fits everyone. But taking small, manageable steps is key to breaking the cycle of overwhelm and fear.

Acknowledge What You're Feeling

The first step is recognizing the link between your ADHD and anxiety. The more you can understand the patterns between the two, the better you can begin to manage them. Give yourself permission to feel what you're feeling—there's no shame in admitting that this is tough.

Practice Mindfulness

Mindfulness and ADHD may seem like an odd pair, but they can complement each other beautifully. Mindfulness practices—like deep breathing, meditation, or grounding exercises—can help calm the anxiety that spirals out of control. Even something as simple as pausing for a minute to take a few deep breaths can help bring a sense of calm to your body, slowing down the racing thoughts.

Create a Plan That Works for You

With ADHD, managing your time and staying organized can feel like climbing a mountain, and adding anxiety to the mix only makes the climb steeper. Developing routines and systems that work for you—not against you—is crucial. This might mean creating a simple to-do list that breaks big tasks into smaller, less intimidating steps. Or maybe it’s setting reminders on your phone to help you stay on track.

Remember, what works for someone else might not work for you, and that’s okay. Experiment with different strategies until you find what helps you feel more in control.

Consider Professional Support

If your anxiety is taking a serious toll on your well-being, seeking help from a therapist or counselor can be an essential step. Cognitive Behavioral Therapy (CBT), in particular, is often recommended for people managing both ADHD and anxiety. It helps identify negative thought patterns and works to reframe them into healthier, more productive ways of thinking.

Medications can also be a helpful option for some people. Stimulants prescribed for ADHD, like Adderall or Ritalin, can sometimes alleviate anxiety as well. However, for others, anxiety might require its own specific treatment plan, such as anti-anxiety medications. It's all about finding a balance that works best for your unique experience.

A Path Toward Peace

Living with both ADHD and anxiety can feel like being stuck in a never-ending loop, but it doesn’t have to be that way. While it’s true that there’s no “cure” for either condition, you can learn to manage both with the right support, tools, and understanding.

You are not alone in this battle. Millions of people walk this path every day, finding ways to navigate the tricky balance of ADHD and anxiety. Take it one step at a time. Celebrate the small victories, and know that you’re not defined by your struggles.

The more you understand how these two conditions intertwine, the better equipped you'll be to take charge of your mental health and reclaim your life. And remember, there's always help available—whether it's through therapy, support groups, or resources like BrightenMind, where our experts are here to guide you every step of the way.

Conclusion: Take the Next Step Toward Healing

If you’re ready to regain control over your ADHD and anxiety, take the first step by visiting BrightenMind.com. Our comprehensive ADHD assessment for adults and children is designed to help you find the clarity you need. Visit BrightenMind.com today to learn more about ADHD testing and explore personalized strategies for thriving with ADHD.

Back to Blog