ADHD and anxiety are two common conditions with unique symptoms that often occur together. ADHD (Attention Deficit Hyperactivity Disorder) is a brain development condition that usually starts in childhood and continues into the adult years. ADHD is mainly known to cause inattention, impulsivity, and hyperactivity. Anxiety is often characterized by nervousness, fear, and worry. It is common for people with ADHD to experience symptoms of anxiety as well. In fact, nearly half of adults living with ADHD also have an anxiety disorder. The symptoms of each condition often overlap, such as restlessness, feelings of overwhelm, and difficulty concentrating. It’s important to address both of these conditions simultaneously to get the best results out of your treatment. Let’s take a closer look at how these two conditions are interconnected and explore seven helpful strategies to assist you in coping with both.
Understanding The ADHD-Anxiety Connection
ADHD is a condition of executive functioning in the brain, which is why you may experience chronic forgetfulness and organizational issues. You may feel like your mind is in constant search mode, always wondering where you left things or forgetting important things you needed to do. As a result, you may experience feelings of pressure and anxiety.
On the flip side, anxiety can sometimes make ADHD symptoms worse. For example, anxiety can make it harder to concentrate on tasks, increase feelings of restlessness, and make people more distracted and forgetful. This cycle of symptoms is a constant struggle for those who live with these conditions simultaneously. Since anxiety generally causes feelings of fear and worry, it can also make you worry more about the little things in life. You may also experience an increase in feelings of overwhelm, which is a common symptom of ADHD.
Coping Strategies For ADHD And Anxiety
If you are one of the many people living with ADHD and anxiety, there are techniques and medication to help you with coping with these conditions. A behavioral healthcare provider can help you formulate the best treatment plan. There are also many lifestyle management strategies they can guide you through to help you cope with the symptoms.
#1. Establishing Structure And Routine
Creating a structured environment and routine in your everyday life can help reduce feelings of overwhelm. Try time management and organizational tools, such as calendars and planners, and set timers and reminders on your phone. Breaking tasks into manageable steps, such as the Pomodoro technique, can help you avoid paralysis from the overwhelm and anxiety.
#2. Mindfulness And Relaxation Techniques
When the anxious thoughts start, try focusing on your breathing. Diaphragmatic breathing can help slow down your heart rate, help you feel calmer, and increase your sense of control. The 4-7-8 breathing technique is a type of diaphragmatic breathing that can help calm an overactive nervous system.
A grounding technique, such as the 5-4-3-2-1 method, can help reduce anxiety and regulate emotions. This exercise uses your five senses to help you focus on the present moment.
- Acknowledge five things you can see.
- Acknowledge four things you can touch.
- Acknowledge three things you can hear.
- Acknowledge two things you can smell.
- Acknowledge one thing you can taste.
Meditation and mindfulness can help both ADHD impulsivity and anxious thoughts. These types of exercises allow you to focus on the present moment, much like grounding.
#3. Exercise And Movement
Exercise is both stress-reducing and mood-boosting. It helps with ADHD by regulating dopamine and reducing anxiety. The best types of exercise for ADHD and anxiety are walking, yoga, and strength training. Try to develop a daily habit of moving your body. If you are not typically physically active, it’s best to start slowly and with a gentle approach.
#4. Healthy Lifestyle Habits
Making healthy choices for your body will have a great impact on your mind, as well. Proper nutrition used to fuel your body can help you to have the correct balance of energy and focus. Balanced blood sugar levels will help stabilize mood. Too much sugar, processed foods, and caffeine can make you feel irritable and sluggish and cause poor concentration.
Getting enough sleep and maintaining a regular sleep routine is important for feeling your best. Racing thoughts can often interfere with sleep. It may help to keep a journal by your bed. Writing down those thoughts racing in your head will help you get them out of your head and onto paper so you can rest.
#5. Cognitive Behavioral Techniques (CBT)
Cognitive Behavioral Therapy or Technique (CBT) is a type of psychotherapy that helps people change how they think, feel, and act. Thought reframing techniques can help change negative thoughts that fuel anxiety.
Anxiety and imposter syndrome can cause us to believe we are powerless to handle life’s challenges. Rejection Sensitivity Dysphoria (RSD) sometimes occurs in individuals who have ADHD. It’s a phenomenon that causes intense emotional distress and reactivity to perceived rejection or criticism. These are just a few examples of what people with ADHD and anxiety may experience that can be helped with CBT.
#6. Managing Overwhelm And Decision Paralysis
Both ADHD and anxiety can lead to avoidance and decision paralysis. Sometimes, taking on work tasks or personal projects can feel overwhelming when they seem too huge or take forever to complete. You can overcome this by breaking the task down into smaller parts, completing one part at a time. Another tip for organizing your work and life is to use organizational tools, such as planners and calendars. Using an online calendar on your phone is useful if you need to set alerts and reminders to help you remember those must-do items on your to-do list. If decision paralysis has you in a bind, try taking a break from decision-making for a short time. Take a walk, do some breathing exercises or grounding techniques to refresh your mind.
#7. Seek Support And Professional Help
If your symptoms become severe enough to negatively affect your everyday life, job, and relationships, it may be time to seek professional help. CBT, ADHD coaching, and mindfulness-based stress reduction therapy are just a few ways that a professional can help you manage these conditions.
Medications can help in managing ADHD and anxiety. Your healthcare provider can work with you to figure out which medications might be the best fit for your unique needs and symptoms.
Having friends and family to lean on can be a great way to stay accountable. If you want someone to talk to outside of your inner circle, you can also look into support groups near you or connect with online communities.
Conclusion
There are many helpful ways to manage ADHD and anxiety, and it’s all about finding what feels right for you. Remember that talking with a trusted professional can be a great first step in discovering strategies that support your well-being.
Find the support and compassionate care you want with Becoming Behavioral Health & Wellness. We offer convenient online counseling appointments in Illinois and Minnesota to help you focus on your well-being. With expert care, you can explore a range of options—including both traditional medications and plant-based alternatives— to help you feel your best. If you’d like to learn more, please give us a call at 708-441-9240 today!
