A tangled mess of thoughts, to-do lists, and what-ifs? You’re not alone.
If you’re anything like me, you’ve probably had moments where you’re sitting at your desk, heart racing after reading a completely normal email. You try to focus, but your brain feels like it’s wading through molasses. That’s the daily struggle when you’re living with ADHD and anxiety—you never quite know which one is in charge. Is it your distractible ADHD brain doing its usual dance, or has anxiety quietly taken over again?
The answer is often: both. ADHD and anxiety are like two chaotic flatmates—completely different personalities, but somehow always together, creating chaos and eating all your mental snacks. And while they overlap in ways that can be confusing, understanding how they interact (and what to do about it) can make life a lot more manageable.
Let’s explore why they so often co-occur, how to tell them apart, and most importantly, how to actually cope.
How Common Is ADHD with Anxiety?
ADHD and anxiety are frequent co-stars in the brain. Around 50% of people with ADHD also meet the criteria for an anxiety disorder. That’s not just a coincidence—it’s a pattern.
ADHD is a neurodevelopmental condition that affects attention, impulse control, emotional regulation, and executive function. Anxiety, on the other hand, is about excessive worry, fear, and tension. But when these two meet, things get messy.
My ADHD brain loves throwing out new ideas at 2 a.m. and starting five projects at once. My anxiety brain? She’s the one worrying about all the deadlines I’ll miss because of that. It’s like living with a hyperactive cheerleader and a nervous librarian at the same time.
Why Do ADHD and Anxiety Often Happen Together?
There’s no single answer, but several big factors help explain the connection:
🧬 Genetics
If you have ADHD, you’re more likely to have anxiety as well—and vice versa. Both run in families and often share underlying brain wiring.
🎓 Life Experience
Growing up with undiagnosed or unsupported ADHD often means hearing “Why can’t you just try harder?” or feeling like you’re always behind. Over time, that can build into performance anxiety, low self-esteem, and chronic stress.
💊 Medication Side Effects
Stimulant meds for ADHD can sometimes increase anxiety symptoms, especially if the dose is too high or you’re sensitive to them. For example, I once took my meds, felt laser-focused, and ended up hyperfixating on obscure facts about vintage cartography. Meanwhile, my anxiety was screaming, “YOU HAVE DEADLINES!”
Does ADHD Cause Anxiety—Or the Other Way Around?
In short: yes. Both directions. All of the above.
Here’s how it goes:
ADHD makes you forget a meeting → you panic about looking irresponsible → anxiety kicks in.
Anxiety makes you overthink your every move → your brain gets overwhelmed → ADHD symptoms worsen.
It becomes a feedback loop: missed tasks create stress → stress worsens focus → poor focus causes more missed tasks → hello, panic spiral.
This is how people end up in “freeze” mode—doing nothing because your ADHD says, “Let’s do something fun!” while your anxiety says, “But what if we fail?” And then you’re just…scrolling TikTok in your pyjamas at 3 p.m.
ADHD vs Anxiety: How to Tell the Difference
Telling ADHD and anxiety apart can be tricky because the symptoms often blur together. Both can cause restlessness, trouble focusing, sleep issues, and a general sense of being overwhelmed—but the root causes are different. With ADHD, distractions tend to come from boredom, overstimulation, or an underactive interest in the task at hand. Your brain jumps from one thing to another, often because it’s chasing stimulation or novelty. Anxiety, on the other hand, pulls focus away because of intrusive thoughts and worry—you’re not just daydreaming, you’re spiralling through a list of worst-case scenarios. The same goes for sleep issues: ADHD might keep you up because you lost track of time while deep-diving into something random; anxiety keeps you up because your mind won’t stop catastrophising tomorrow’s meeting. ADHD can feel like a noisy, chaotic room full of half-finished ideas. Anxiety feels like being locked in a quiet one, with a single terrifying thought echoing on repeat. The more you learn to tune into why your attention is slipping—disinterest or dread—the easier it gets to tell which part of your brain is driving.
For me, anxiety feels like a voice constantly whispering, “You’re messing this up.” ADHD feels more like a browser with 17 tabs open, none of which are related to what I’m supposed to be doing.
How ADHD and Anxiety Impact Performance
ADHD says: “Start this exciting project now!”
Anxiety says: “But what if it’s not perfect?”
The result? Procrastination and paralysis.
This combo is brutal when it comes to performance. Tasks get delayed. Emails go unanswered. You avoid starting because you’re afraid you’ll mess it up—but the delay makes everything worse.
I’ve had weeks where I couldn’t begin a simple task because ADHD kept pulling me in ten directions, while anxiety was holding up a giant neon sign flashing “FAILURE AHEAD.”
Here’s a strategy that helps: break things into ridiculously small steps. Not “write report,” but “open laptop,” then “write the title,” then “type three sentences.” ADHD needs bite-sized tasks, and anxiety needs achievable wins.
Emotional Regulation: The ADHD–Anxiety Tag Team
ADHD is known for emotional impulsivity. Anxiety brings constant dread. Put them together, and you’ve got an emotional rollercoaster with no seatbelt.
One minute you’re hyper and ready to reorganise your entire life. The next minute, you’re spiralling because someone used a “tone” in an email. Then comes guilt. Then comes distraction. Repeat.
Mindfulness and grounding techniques (I know, I rolled my eyes too) actually help. Not because they cure anything, but because they teach you to notice what’s happening without jumping on the panic train.
How Anxiety Might Look Different in ADHD
This is the part people rarely talk about—and it’s important.
In ADHD, anxiety often shows up as:
Task-related panic (“I should have done this already!”)
Somatic symptoms (tight chest, stomach aches, clenched jaw)
Moral perfectionism (“What if I accidentally hurt someone’s feelings in that email?”)
It’s not always about generalised worry. It’s about being overwhelmed by the consequences of executive dysfunction. And if you’ve been masking or people-pleasing all your life, that anxiety can become your default state.
Coping Strategies That Actually Work
There’s no magic wand, but here’s what helps most of my clients (and me):
🧘 Mindfulness & Grounding
Breathing, 5-4-3-2-1 grounding, or sensory activities (like touching something textured) help you stay in the present. It gives both ADHD and anxiety something to do right now.
🏃 Movement
ADHD thrives on dopamine, and exercise is one of the best ways to get it. Walk, stretch, dance in your kitchen. It helps reduce anxious energy too.
💊 Medication (with doctor’s supervision)
Some people need both ADHD meds and something for anxiety. It’s not about “pills for everything,” it’s about giving your brain the tools it needs to function.
🧠 Therapy That Works for You
Working with a therapist who understands ADHD and anxiety can be life-changing. Whether it’s helping you unpick unhelpful thought patterns, manage emotional overwhelm, or create realistic coping strategies, therapy gives you a structured space to process things. Some people benefit from structured approaches like CBT, while others need a more emotion-focused or trauma-informed model. The key is finding a therapist who understands how ADHD and anxiety interact—and how they uniquely show up for you.
If in-person sessions feel overwhelming, time-consuming, or hard to fit into your schedule, online therapy platforms can be a great option. Services like Online-Therapy.com (#ad) connect you with qualified professionals from the comfort of your home. It’s flexible, ADHD-friendly, and a lifeline for those of us juggling mental chaos and a packed calendar.
🗓️ Routines That Don’t Suck
Structure helps the ADHD brain, and predictability calms anxiety. Start simple: a bedtime routine, a Sunday planning session, or a checklist for mornings.
What I Wish I Knew Earlier
You can have ADHD and still feel anxious all the time. That doesn’t mean you’re doing something wrong.
ADHD doesn’t go away with productivity hacks. Anxiety doesn’t go away with logic. You have to treat both.
Your brain isn’t broken. It just needs a different kind of support.
FAQ
Can ADHD cause anxiety?
Yes. Chronic overwhelm, missed tasks, and social struggles from ADHD can create anxiety over time.
Can anxiety look like ADHD?
Sometimes. Anxiety can affect concentration and memory, mimicking ADHD symptoms—but the cause and treatment are different.
Can you treat both at the same time?
Absolutely. Many people benefit from combined approaches like CBT, medication, and lifestyle adjustments.
Final Thoughts: You’re Not Alone in This
Living with both ADHD and anxiety can feel like juggling knives while riding a unicycle. But you’re not lazy, broken, or dramatic—you’re navigating two real conditions that often amplify each other.
The goal isn’t to become calm and organised overnight. The goal is to understand your brain better, so you can support it instead of fighting it.
And if today all you manage is brushing your teeth and not panicking about your inbox—hey, that’s still progress.