How ADHD and anxiety are connected?
It’s estimated that up to 50% of adults with ADHD also have an anxiety disorder (CHADD, 2022). The two conditions often overlap — but they’re not the same.
ADHD is a neurodevelopmental condition that affects attention, impulse control, and executive function.
Anxiety is a mental health condition marked by excessive worry, fear, or nervousness that interferes with daily life.
So why do they show up together so often? For many people, living with untreated ADHD leads to chronic overwhelm, which triggers anxiety. Others may have both conditions independently.
Shared symptoms vs. key differences
Overlap:
- Restlessness or fidgeting
- Trouble concentrating
- Racing thoughts
- Sleep difficulties
Differences:
- In ADHD, the mind jumps around from one thing to the next.
- In anxiety, the mind fixates on a specific worry or fear.
People with both may experience “mental ping-pong” — bouncing between distractions and worries, creating a loop of exhaustion.
The vicious cycle of ADHD and anxiety
When untreated ADHD causes missed deadlines, forgotten tasks, or relationship conflict, anxiety can creep in. The anxiety then fuels perfectionism and overthinking, which — ironically — makes it even harder to focus or act, worsening ADHD symptoms.
This can lead to:
- Decision paralysis
- Negative self-talk
- Avoidance behaviors
- Emotional dysregulation
Without support, this cycle can lead to depression, burnout, or low self-esteem.
How to manage both ADHD and anxiety
1. Get the right diagnosis
A trained mental health professional can help distinguish between anxiety, ADHD, or both — which is crucial for treatment.
2. Consider therapy
Cognitive Behavioral Therapy (CBT) is especially effective for anxiety. ADHD-focused coaching or therapy can also help with executive function skills.
3. Medication
Stimulants (like methylphenidate) treat ADHD, while SSRIs are used for anxiety. Some people take both under supervision.
4. Use planning tools that reduce overwhelm
- Visual planners (like Weelplanner)
- To-do lists with prioritization
- Time-blocking with buffer zones
- Mindfulness apps to calm racing thoughts
5. Create external structure
Anxiety thrives in uncertainty. Routines, reminders, and checklists help reduce mental load and promote calm.
6. Be kind to yourself
Shame and self-criticism feed the anxiety-ADHD loop. Practice self-compassion and recognize that both are medical conditions — not personal failures.
Final thoughts
Living with ADHD and anxiety is not easy — but it’s manageable with the right support. Understanding the way these conditions feed into each other can help break the cycle. Whether through therapy, medication, or practical tools, it’s possible to build a life that works with your brain, not against it.
Resources:
- CHADD. (2022). Coexisting Conditions: Anxiety. https://chadd.org
- Ramsay, J. R. (2010). Cognitive Behavioral Therapy for Adult ADHD: An Integrative Psychosocial and Medical Approach. Routledge.
- Barkley, R. A. (2011). Executive Functions: What They Are, How They Work, and Why They Evolved. Guilford Press.