What strategies can help me manage anxiety if I have ADHD?

There are several strategies that can be helpful for managing anxiety. Breathing techniques and mindful pauses are effective for calming mental arousal. Visual planning and establishing routines also provide structure and help manage daily tasks more effectively.

Grounding techniques, such as connecting with the senses to be present, and frequent physical movement like walking, dancing, or practicing yoga, are also recommended. In addition, psychoeducation to understand how the brain works can minimize guilt and improve self-compassion, allowing individuals with ADHD to accept their differences and stop comparing themselves to others.