About 50% of adults with ADHD also suffer from an anxiety disorder. ¹  

While having both conditions does not quite double the symptoms (there is some overlap between ADHD and anxiety), managing both together can feel like double the work. Because, essentially, the symptoms of ADHD can amplify anxious responses and anxiety can make ADHD symptoms feel worse.

But there is good news: you’re not alone and with the right tools and understanding, you can transform challenges into opportunities.

The ADHD-Anxiety Connection: Why It Matters

Dr. Marcy Caldwell, a clinical psychologist and ADHD advocate, explains that anxiety often develops as a response to ADHD. Here’s how it happens.

One of the hallmarks of ADHD is difficulty with emotional regulation. ADHD brains often experience intense highs and lows. Instead of moving through a gradual response, those with ADHD tend to operate on an all-or-nothing scale. This emotional intensity can make moments of anxiety feel even more consuming as the brain struggles to transition out of these heightened emotional states. 

“This difference in regulation is why ADHD brains often feel flooded with emotions,” says Dr. Caldwell. “Anxiety adds another layer of intensity, making it even harder to find that middle ground.”

Practical Strategies for Managing ADHD and Anxiety

While the challenges of ADHD and anxiety are significant, actionable strategies can help manage both sets of symptoms and live a happier and calmer life.

1. Identify Anxiety Triggers

Understanding what fuels anxiety is the first step. Whether it’s fear of failure, an overwhelming schedule, or unresolved concerns, pinpointing triggers allows you to address them directly.

2. Create Consistent Routines

Structure is a powerful tool for managing both ADHD and anxiety. Routines reduce unpredictability and provide a sense of control. Break tasks into smaller steps, and use tools like task management apps, visual schedules, and timers to stay focused.

3. Incorporate Physical Activity

Exercise is a proven way to regulate emotions and reduce anxiety. Activities like walking, yoga, or even dancing can help release tension, improve focus, and stabilize mood.

4. Face Avoidance Head-On

Avoiding anxiety-inducing tasks or situations may feel easier in the short term, but it allows anxiety to grow. Start small and gradually face avoided activities to regain confidence and control.

5. Seek Professional Support

A proper diagnosis and tailored treatment plan can make all the difference. Options include:

• Online ADHD Assessments: Convenient and expert-led evaluations.
• Medication: Stimulants like Adderall can be transformative when used appropriately.
• Therapy: Approaches like cognitive-behavioral therapy (CBT) are highly effective for managing anxiety and emotional regulation.

Ready to take the next step? Begin your journey today with the ADHD Diagnostic Evaluation.

This article draws on insights from a podcast conversation hosted by ADHD Online, featuring Dr. Marcy Caldwell. Her perspectives provide valuable guidance for understanding and managing ADHD and anxiety. 

¹ https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/adult-adhd