Understanding the Link Between ADHD and Anxiety: What You Need to Know

In today’s fast-paced world, many people find themselves overwhelmed, distracted, and anxious. But when do these experiences point to something more than everyday stress? ADHD (Attention-Deficit/Hyperactivity Disorder) and anxiety are two of the most common mental health concerns in North America, and they often show up together. If you or a loved one has been navigating these challenges, understanding the connection between ADHD and anxiety can make a world of difference.

What Is ADHD?

ADHD is a neurodevelopmental condition that affects attention, impulse control, and executive functioning. People with ADHD often describe feeling mentally "scattered," forgetful, or constantly in motion. While it’s often diagnosed in childhood, many adults live with undiagnosed ADHD well into their 30s, 40s, or beyond.

Common symptoms of ADHD include:

• Difficulty focusing or sustaining attention

• Forgetfulness and disorganization

• Impulsive behaviour

• Restlessness or constant fidgeting

• Trouble following through on tasks

What Is Anxiety?

Anxiety is a normal emotion that becomes problematic when it interferes with daily functioning. It may show up as excessive worry, nervousness, or physical symptoms like muscle tension and a racing heart. Generalized Anxiety Disorder (GAD), panic disorder, and social anxiety are just a few types of anxiety that can affect individuals.

Common symptoms of anxiety include:

• Racing thoughts or difficulty relaxing

• Excessive worry, often about everyday matters

• Trouble sleeping

• Irritability or tension

• Avoidance of certain situations or tasks

  
  

The ADHD-Anxiety Connection

Roughly 50% of people with ADHD also experience an anxiety disorder. But how do these two conditions overlap?

ADHD can often lead to anxiety. When you struggle to stay organized or complete tasks, it can create a constant sense of stress. You might worry about missing deadlines, forgetting important information, or disappointing others. This ongoing pressure can trigger anxiety symptoms over time.

On the flip side, anxiety can mask or mimic ADHD. When someone is overwhelmed by worry, it can affect concentration, memory, and task completion—all hallmarks of ADHD. As a result, it’s important to have a thorough assessment to determine the root causes.

Why Getting the Right Diagnosis Matters

Because of their overlapping symptoms, ADHD and anxiety are sometimes misdiagnosed. For example, someone may be treated for anxiety alone while their underlying ADHD remains unaddressed. This can lead to incomplete treatment and continued struggles.

Working with a licensed mental health professional or psychotherapist can help identify both conditions accurately. A thoughtful, personalized treatment plan that addresses both ADHD and anxiety is key.

3 Tips for Managing ADHD and Anxiety Together

1. Create Structure with FlexibilityDaily routines help ease the chaos of ADHD while providing a sense of predictability that soothes anxiety. Use planners, phone reminders, or apps to keep yourself on track. Build in buffer time for transitions, and allow room for flexibility to avoid added stress.

2. Learn to Calm the Nervous SystemMindfulness practices, deep breathing, and progressive muscle relaxation can all help regulate an overactive nervous system. These techniques are especially helpful when your brain is jumping between tasks or spiraling into worry.

3. Prioritize Sleep and MovementSleep and physical activity are powerful tools for managing both ADHD and anxiety. Create a wind-down routine at night and limit screen time before bed. Incorporate movement you enjoy—whether it’s walking, dancing, or yoga—into your daily routine.

Therapy Can Help

Whether you're just starting to explore your symptoms or you've been living with ADHD and anxiety for years, therapy offers a space to understand yourself better and build coping strategies that actually work.

As a Registered Psychotherapist and Canadian Certified Counsellor, I specialize in helping individuals make sense of overlapping symptoms and create personalized, compassionate treatment plans. My approach is warm, down-to-earth, and grounded in evidence-based practices.

If this blog resonates with you, follow me on Instagram [@YourMindfulTherapist] or book a consultation through my website. You deserve support that meets you where you are.