The Intersection of ADHD & Anxiety: How They Overlap and How to Cope

Introduction

ADHD (Attention-Deficit/Hyperactivity Disorder) and anxiety are two distinct conditions, but they often occur together, creating a unique set of challenges for those who experience both. While ADHD is primarily a disorder of executive function, affecting focus, impulse control, and organization, anxiety is rooted in excessive worry and fear, often leading to overthinking and avoidance.

For many, these conditions can feel like a constant tug-of-war—anxiety pushes for perfection, while ADHD struggles with procrastination and forgetfulness. The result? A cycle of stress, self-doubt, and frustration. In this blog, we’ll explore why ADHD and anxiety often co-exist, how they impact daily life, and practical strategies to manage both effectively.

Why Do ADHD & Anxiety Often Co-Exist?

Research shows that 30-50% of people with ADHD also have an anxiety disorder. But why is this so common? There are a few key reasons:

1. ADHD Creates Anxiety

• People with ADHD often struggle with forgetfulness, disorganization, and time blindness, leading to missed deadlines, chaotic schedules, and frustration.

• Constantly making mistakes or feeling “behind” can create chronic stress and worry.

• Many ADHDers become anxious about social interactions, fearing they’ll interrupt, overshare, or forget important details.

2. Anxiety Exacerbates ADHD Symptoms

• Anxiety makes it harder to focus because the brain is preoccupied with worry.

• Fear of failure can paralyze decision-making, making it even harder for someone with ADHD to start tasks.

• Avoidance behaviours common in anxiety (e.g., putting off emails, conversations, or projects) can reinforce ADHD-related procrastination.

3. Overlapping Symptoms

Some ADHD and anxiety symptoms look very similar, making it difficult to distinguish between the two. For example:

Symptom	ADHD	Anxiety
Trouble focusing	Easily distracted by thoughts & surroundings	Distracted by excessive worry
Restlessness	Hyperactive, fidgety, seeks stimulation	Tension, nervous energy, difficulty relaxing
Procrastination	Avoids tasks due to boredom/lack of interest	Avoids tasks due to fear of failure
Sleep problems	Racing thoughts, trouble shutting down	Insomnia caused by excessive worry

Because of this overlap, many people with ADHD are misdiagnosed with only anxiety, leading to treatment plans that don’t fully address both conditions.

How ADHD & Anxiety Affect Daily Life

Living with both ADHD and anxiety can be exhausting. Here’s how they impact different areas of life:

1. Work & School Struggles

• ADHD makes it hard to start or complete tasks, while anxiety creates perfectionism and fear of failure.

• Last-minute cramming or deadline stress can lead to burnout and mental exhaustion.

• Constant fear of making mistakes or disappointing others leads to procrastination, avoidance, or overworking.

2. Relationships & Social Anxiety

• Impulsivity in ADHD can cause blurted comments or oversharing, leading to social regret and worry.

• Anxiety may cause avoidance of social interactions, making it hard to maintain friendships.

• Fear of being misunderstood or annoying others can lead to masking ADHD symptoms, which is exhausting.

3. Emotional Regulation & Self-Esteem

• ADHD can cause emotional impulsivity, leading to frustration, outbursts, or sensitivity to rejection (Rejection Sensitivity Dysphoria).

• Anxiety fuels self-doubt, imposter syndrome, and excessive overthinking.

• The combination can lead to chronic self-criticism, where someone constantly feels like they are “not doing enough” or “failing at life.”

How to Manage ADHD & Anxiety Together

Since ADHD and anxiety influence each other, treatment should address both conditions holistically. Here are some practical strategies to help manage them:

1. Break the Procrastination-Anxiety Cycle

• Use the "5-Minute Rule": Commit to doing a task for just 5 minutes. Often, the hardest part is starting.

• Try body doubling: Work alongside someone (virtually or in person) to stay accountable.

• Set “good enough” goals instead of perfectionist expectations. Done is better than perfect!

2. Manage Information Overload

• Keep a “brain dump” journal to clear out racing thoughts.

• Use visual reminders like sticky notes, checklists, or whiteboards.

• Set calendar alerts for important deadlines so you don’t have to rely on memory.

3. Develop an ADHD-Friendly Routine

• Start your morning with a structured plan so you don’t feel scattered.

• Use habit stacking (pairing a new habit with an existing one) to make routines easier.

• Schedule buffer time between tasks to reduce stress.

4. Regulate Your Nervous System

• Deep breathing exercises (like box breathing) can help calm anxious thoughts.

• Regular movement (walking, stretching, fidgeting) can burn off ADHD restlessness.

• Limit caffeine—it can increase both hyperactivity and anxiety.

5. Consider Professional Support

• Cognitive Behavioural Therapy (CBT) can help challenge anxious thoughts and build executive function skills.

• Some people find medication for ADHD or anxiety helpful, but treatment plans should be personalized.

• Joining an ADHD support group can provide validation and practical tips.

Final Thoughts

Living with both ADHD and anxiety can feel like a constant battle, but with the right strategies, it’s possible to manage both conditions effectively. The key is understanding how they interact, giving yourself grace, and working with your brain rather than against it.

If you suspect you have both ADHD and anxiety, consider reaching out to a mental health professional for guidance.

Nereah Felix is a neurodivergent Psychotherapist at Catharsis Psychology and Psychotherapy who supports visible and invisible minorities heal.