ADHD and Anxiety
- Michael Ling
- 2 days ago
- 3 min read
ADHD and anxiety are very commonly linked, although many people do not realise how connected the two can become over time.
While ADHD is usually associated with attention and focus difficulties, it also affects regulation, organisation, emotional responses, memory, and managing everyday demands. Constantly trying to stay on top of things, avoid mistakes, remember important tasks, and manage overwhelm can place people under a significant amount of ongoing stress.
For many adults, anxiety develops alongside that experience.
How anxiety can present in people with ADHD
Anxiety does not always look the same from person to person.
Some people experience constant overthinking and worry, while others feel permanently on edge, mentally exhausted, or unable to relax properly.
Common examples can include:
• Replaying conversations afterwards
• Worrying about forgetting something important
• Difficulty switching off mentally
• Avoiding tasks because they feel overwhelming
• Feeling tense or restless much of the time
• Struggling with sleep because the brain feels constantly active
Research has consistently shown that anxiety disorders are more common in adults with ADHD than in the general population. Studies suggest that a large proportion of adults with ADHD will experience significant anxiety symptoms alongside ADHD at some point in their lives.
Why ADHD can contribute to anxiety
For many people, anxiety develops gradually after years of struggling with things that other people may appear to manage more easily.
Repeated experiences of forgetting things, missing deadlines, struggling with organisation, emotional overwhelm, or receiving criticism can slowly affect confidence and increase stress levels over time.
There can also be pressure from constantly trying to “keep up”, particularly in environments that rely heavily on memory, sustained attention, multitasking, or strict organisation.
This means anxiety is not always separate from ADHD. In many cases, it develops in response to the daily impact ADHD can have on functioning and self esteem.
What can help with ADHD and anxiety?
One of the most important things is reducing the amount of overwhelm your brain is trying to manage at once.
Trying to hold everything mentally often increases anxiety, particularly when you are already struggling with regulation and overload.
Things that often help include:
Speaking to someone you trust about how you feel
Building a solid bedtime routine to help aid sleep
Breathing exercises, particularly the 4-7-8 method (breathe in for 4 seconds, hold it for 7, then exhale for 8)
Exercise - find something you enjoy and do it a few times a week
Use the 5-4-3-2-1 method - notice 5 things you see, 4 things you can touch, 3 you can hear, 2 you can smell, and 1 that you can taste
Many people also benefit from external support. ADHD coaching can help people better understand how ADHD is affecting their stress levels and develop more realistic ways of managing daily life. Therapy or counselling can also help, particularly where anxiety, self esteem, or emotional overwhelm have become more significant over time.
For some people, medication may also form part of treatment, depending on their individual needs and circumstances.
A more understanding approach
Many people with ADHD spend years blaming themselves for struggling, without recognising how much mental effort they are already using just to stay on top of everyday life.
Understanding the connection between ADHD and anxiety can help reduce some of the shame and self criticism that often develops around these difficulties.
The goal is not to remove all stress or worry completely, but to create more manageable ways of working, thinking, and supporting yourself over time.
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