Navigating relationships with anxiety, ADHD, or depression can sometimes emphasize the differences in your inner workings; everything that seems to come naturally to others might require extra thought and energy from you. But understanding how your brain works can actually help you build stronger, more authentic connections with the people in your life.

Let’s talk about what’s really going on and what actually helps.

The reality of your experiences

Living with anxiety, ADHD, or depression means that your brain processes social interactions and emotions differently. Because of ADHD, you might forget to text back for days while simultaneously feeling intense emotions about your relationships. Anxiety can have you overthinking every interaction and assuming the worst, and depression might drain your social battery so completely that even reaching out to your closest friends feels impossible.

These aren’t character flaws — they’re real neurological and psychological experiences that affect how you interact and connect with others. And accepting this reality is the first step toward building and maintaining stronger relationships.

The power of communication

In actuality, being open about your struggles can strengthen your relationships, especially when complemented by someone who understands your challenges and appreciates all of the unique ways that you show care. 

Maybe this sounds like: “Sometimes I take a while to respond because my ADHD makes me lose track of messages, but I care about you and our friendship.”

On a surface level, this sentiment might seem simple, but this kind of transparency does two things — it helps others to understand you better, and it gives them permission to be open about their own struggles.

Practical strategies that actually work

For ADHD:

Set intentional reminders to check in with the important people in your life

Use voice messages when typing feels daunting

Schedule regular catch-ups that become part of your routine

For anxiety:

Share your anxiety patterns with trusted friends so they can support you

Practice “reality checking” your assumptions with someone you trust

Create comfortable social routines that aren’t overwhelming

For depression:

Let close friends know when you’re in a low period

Be okay with “low-energy” hangouts (sometimes watching TV together is enough)

Keep connections alive with small gestures when big ones feel impossible

The setting (and maintaining) of boundaries

Implementing clear boundaries is necessary to build healthy relationships. Your emotional and social functions work differently than many others’, so maybe you need more alone time to recharge, or maybe group settings overwhelm you. By communicating these needs clearly (and offering gentle reminders of them as needed), you create a solid foundation for yourself and the relationships you care about. 

Reminders for when things get rocky

Relationships are complex. And relationship dynamics compounded by mental health struggles can feel especially intense. Here are some key things to keep in mind (always, but particularly during rough patches):

It’s okay to step back and take care of yourself

You can ask for what you need, which might sound like,”I’m having a hard time right now and could use some extra understanding”

There is professional support that can  help you navigate both your mental health and your relationships — and it’s okay to seek it

A new perspective

The uniqueness of your brain can bring depth and richness to your relationships. With your anxiety, ADHD, or depression comes an incredibly empathetic and loyal friend or partner who understands struggle, is deeply attuned to others’ emotions, and who values authentic connections.

See how anxiety, ADHD, or depression might be affecting your relationships with the Mentavi Mental Wellness Snapshot.