The relationship between anxiety and ADHD
Summary
Many people have lived with anxiety for years. They seek treatment, go to therapy, learn relaxation techniques… but even so, they feel that something isn't right, that the mental noise doesn't stop, that concentration is still difficult, that everything requires too much effort, much more than it should.
Sometimes, behind that anxiety lies an attention deficit hyperactivity disorder (ADHD) that has gone undetected. And when this happens, only the anxiety is treated, not the root of the problem.
ADHD is not always visible hyperactivity or impulsivity . In adults—especially women—it often appears as:
- Constant lapses in attention.
- Difficulty concentrating.
- A feeling of being "at a thousand revolutions per minute".
- Extreme self-demand to compensate for internal chaos.
These symptoms are very similar to those of anxiety, and for this reason, anxiety is often the only diagnosis. The person believes they are "too nervous," "disorganized," or "not a perfectionist enough," when in reality they are living with a mind that functions differently .
The woman with ADHD, that great unknown
But there are signs that may indicate there could be more than just anxiety, such as:
- That anxiety only partially improves with medication or therapy.
- That there are attention and organizational problems from childhood.
- That one lives between peaks of hyperfocus and blockages.
- May the mind never shut down, even in calm.
- That there is a constant level of tiredness and frustration.
ADHD and anxiety feed off each other.
But what's more, ADHD and anxiety feed off each other. People with ADHD have difficulty regulating their attention, emotions, and time, which leads to mistakes, forgetfulness, and a feeling of being out of control, all of which increases anxiety . And anxiety, in turn, worsens concentration and memory, exacerbating ADHD symptoms. This is a debilitating cycle if not addressed holistically.
Anxiety in ADHD is often a consequence of the constant effort to maintain control. When both aspects—ADHD and anxiety—are addressed, life begins to feel lighter and more attainable.
On the other hand, when following a pharmacological treatment for ADHD when anxiety is very high, stimulant drugs can increase nervousness or insomnia , and this does not mean that the treatment does not work, but that the order and doses must be adjusted: first stabilize the anxiety, then introduce the stimulant with professional monitoring.
7 tips for managing anxiety
Although each person needs a different approach, some techniques that help regulate anxiety in ADHD are:
- Mindful breathing and pauses to calm activation.
- Visual planning and routines that provide structure.
- Grounding techniques: connecting with the senses to return to the present.
- Regular physical movement (walking, dancing, yoga).
- Psychoeducation: understanding oneself and how our brain works to reduce guilt.
- Self-compassion: stop demanding of yourself "to be like others" and start getting to know yourself.
Anxiety in ADHD is often a consequence of the constant effort to maintain control. When both aspects—ADHD and anxiety—are identified and treated, life begins to feel lighter , more coherent, and more attainable.