The Link Between ADHD & Anxiety
If you have ADHD, chances are you’ve been on a first-name basis with anxiety for a while now. They’re like those two best friends who always show up together—except instead of bringing snacks and fun, they bring racing thoughts, missed deadlines, and that fun little thing where your brain decides to catastrophize at 2 a.m.
So, why do ADHD and anxiety love hanging out so much? And more importantly, how do you manage both without feeling like you’re constantly playing mental whack-a-mole? Let’s break it down.
Why ADHD & Anxiety Are So Connected
ADHD (Attention-Deficit/Hyperactivity Disorder) and anxiety disorders are separate conditions, but they often overlap. Research shows that nearly 50% of adults with ADHD also have an anxiety disorder.
Why? A few key reasons:
ADHD Brains Love to Overthink
- ADHD comes with executive dysfunction, which means things like decision-making, prioritizing, and time management don’t always happen smoothly. This leads to stress, which triggers anxiety.
The “Oops, I Forgot Again” Effect
- Missed deadlines, showing up late (again), hyperfocusing so hard on one task that you forget the others—sound familiar? The fear of messing up (or the consequences of actually messing up) fuels anxiety.
Sensory Overload is Real
- Loud noises, bright lights, too much social interaction—ADHD brains can be extra sensitive to external stimuli. When everything feels overwhelming, anxiety kicks in as a defense mechanism.
Rejection Sensitivity (a.k.a. The Emotional Rollercoaster)
- Many people with ADHD experience Rejection Sensitive Dysphoria (RSD), which makes even minor criticism feel crushing. This emotional intensity can trigger anxious thoughts and social avoidance.
Managing ADHD & Anxiety
1. Get Ahead of Anxiety Before It Gets Ahead of You
If you know your ADHD tendencies lead to anxiety, set up systems that work for your brain, not against it.
- Use external reminders – Calendar alerts, sticky notes, apps like Todoist—whatever helps you stay on track so you’re not constantly worried about what you’re forgetting.
- Time chunking instead of multitasking – Multitasking feels productive, but it’s a trap. Instead, try time chunking—focus on one task at a time for a set period, then switch. It keeps your brain from spiraling.
- Body-doubling for accountability – Whether it’s a co-working session, a friend on FaceTime, or an ADHD coach, working alongside someone else can ease overwhelm.
2. Hack Your Nervous System
When anxiety spikes, your nervous system needs a reset.
- The 5-4-3-2-1 method – Name five things you see, four things you can touch, three things you hear, two things you smell, and one thing you taste. It helps ground you in the present.
- Breathwork and movement – Deep breathing (inhale for four seconds, hold for four, exhale for six) can slow anxiety, and so can quick movement—jumping jacks, shaking out your hands, or a short walk.
- Nervous system-friendly foods – Blood sugar crashes make ADHD and anxiety worse. Prioritize protein, healthy fats, and complex carbs to keep your energy stable.
3. Work With an ADHD Coach
Managing ADHD and anxiety alone is exhausting. That’s where an ADHD coach comes in—they help you:
- Understand your unique ADHD wiring
- Build habits that actually stick
- Reduce overwhelm with personalized strategies
- Shift from self-criticism to self-compassion
If you’re tired of feeling scattered and anxious, working with a coach can be a game-changer.
ADHD and anxiety might be frequent flyers in your brain, but they don’t have to run the show. With the right strategies and the right support, you can quiet the mental chaos and feel more in control.
And if you’re ready to make that happen? Your next step starts here.
Recent Comments