ADHD and Anxiety: Understanding the Connection
ADHD and anxiety often go hand-in-hand but figuring out where one ends and the other begins can feel like untangling a mess of holiday lights. If you’ve been diagnosed with one (or both), you’re not alone. Here’s what you need to know about how they connect, overlap, and sometimes make each other worse.
What’s the Difference Between ADHD and Anxiety?
- ADHD is a neurodevelopmental condition that affects attention, focus, impulse control, and executive function.
- Anxiety is a mental health condition driven by excessive worry, fear, or nervousness often about the future.
While they’re different at the root, they can look similar on the surface: trouble focusing, restlessness, irritability, and even racing thoughts.
How ADHD and Anxiety Feed Each Other
Here’s one way it plays out:
- You miss a deadline because of ADHD.
- You feel anxious about the consequences.
- That anxiety makes it even harder to focus.
- And the cycle repeats.
This feedback loop is common, and it’s not your fault. You’re not lazy. Your brain is working overtime to manage both conditions.
Overlapping Symptoms
|
Symptom |
Could Be ADHD |
Could Be Anxiety |
|---|---|---|
|
Trouble focusing |
Yes |
Yes |
|
Restlessness |
Yes |
Yes |
|
Racing thoughts |
Yes |
Yes |
|
Procrastination |
Yes |
Yes |
|
Forgetfulness |
Yes |
Possibly |
|
Excessive worry |
Sometimes |
Yes |
|
Avoiding tasks |
Yes |
Yes |
Getting the Right Diagnosis Matters
Because they overlap so much, people with ADHD are often misdiagnosed with anxiety first or only get diagnosed with ADHD later in life.
The right diagnosis helps you:
- Understand why you do what you do
- Pick the right treatment plan
- Show yourself more compassion
Treatment: One Size Doesn’t Fit All
If you have both ADHD and anxiety, treatment needs to address both but not always at the same time.
What might help:
- ADHD medications like stimulants (though they can increase anxiety in some people)
- Therapy (CBT is effective for both)
- Mindfulness or grounding techniques
- Anxiety medications, especially if worry is overwhelming
- Lifestyle support: sleep, routines, and low-pressure planning tools
A doctor or therapist can help you figure out what to prioritize first.
You’re Not Broken. You’re Managing Two Systems at Once
It’s not all in your head. Or rather it is, but not in the way people think.
Living with both ADHD and anxiety is hard, but understanding the connection can make it easier to manage. The more you learn about how your brain works, the more empowered you become to work with it.
