ADHD and anxiety
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What You’ll Learn
- ADHD and anxiety are frequently linked, with approximately 50% of adults with ADHD also experiencing an anxiety disorder. While they are distinct conditions, they often create a “vicious cycle” where ADHD struggles trigger anxiety, and that anxiety then worsens ADHD symptoms like concentration and restlessness.
Quick Read
Distinguishing ADHD from Anxiety
Telling them apart is tricky because they share symptoms like fidgeting, sleep issues, and trouble focusing.
• The Focus Test: People with ADHD typically struggle to focus even when they are calm. People with anxiety usually only lose focus when they are actively worried or fearful.
• Worry Patterns: ADHD-related worry is often “secondary anxiety”—it is specific to real-life ADHD struggles, like being late or missing a deadline. Generalized anxiety is more global, pervasive, and often feels out of proportion to the situation.
Full Story
Treatment Approaches
Clinicians typically focus on treating whichever condition causes the most impairment first.
• Sequential vs. Simultaneous: Many doctors start with stimulant medication for ADHD. Often, as ADHD symptoms improve (e.g., tasks get done on time), the secondary anxiety naturally decreases.
• Medication Adjustments: If anxiety remains high, doctors may avoid certain stimulants that can increase heart rate and instead use non-stimulants (like Atomoxetine/Strattera) or add an SSRI (like Zoloft or Prozac).
• Therapy: Cognitive Behavioural Therapy (CBT) is the “gold standard” for managing both. It helps restructure anxious thought patterns and builds organizational skills to manage ADHD.
Coping Strategies
• Structure Unstructured Time: Use highly visible planners or digital calendars to reduce the “uncertainty” that fuels anxiety.
• The 3-3-3 Rule: For immediate panic, name 3 things you see, 3 sounds you hear, and move 3 parts of your body to ground yourself.
• Break Tasks Down: Turning one large, scary task into five tiny, 10-minute steps can stop ADHD paralysis before it starts.
• Physical Habits: Regular exercise and limiting caffeine can lower the “physical” baseline of anxiety.
If you’re feeling overwhelmed, you might want to look into local ADHD support groups or talk to a professional about a comprehensive evaluation to see which condition is your primary driver.
Additional Resources
Eunice Kennedy Shriver National Institute of Child Health and Human Development – NICHD
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