ADHD and Anxiety: How to Tell the Difference and Find Relief

ADHD and Anxiety: Why They Often Show Up Together

ADHD and anxiety often occur together; as many as 50% of adults with ADHD also have an anxiety disorder. This overlap is not incidental; both conditions originate from dysregulated neural networks, specifically involving the prefrontal cortex (which governs attention and decision-making) and the amygdala (the brain's fear center). People with ADHD have trouble with executive function, which makes daily life stressful. Anxiety makes the emotional fallout worse, which keeps them stuck in a cycle of worry and distraction. 

The two conditions feed off of each other in a loop that keeps going. People with ADHD often forget things, miss deadlines, or act on impulse, which can have real-world effects like criticism or financial strain, which can then make them anxious. Anxiety makes ADHD worse by filling working memory with "what ifs," which makes it even harder to concentrate. For instance, a person with ADHD might put things off until the last minute, then panic when the deadline is near, which makes it even harder for them to do anything. To break this cycle, you need specific strategies that deal with both conditions at the same time.

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Symptoms That Overlap —
and How to Tell the Difference

ADHD and anxiety have very similar symptoms, which can make it hard to tell them apart. Both conditions can make it hard to sleep, concentrate, and think clearly, and they can also make you feel restless and have racing thoughts. For instance, a person with ADHD might have trouble focusing because they get distracted easily, while a person with anxiety might lose focus because they worry too much. In both cases, the result is the same: lost productivity.

Key differences lie in the roots and rhythms of these symptoms:

Anxiety often causes physical symptoms like tightness in the chest and nausea, and it can also cause short-term spikes (like before an event). ADHD symptoms, on the other hand, are long-lasting and have to do with brain chemistry. A key question is, "Do I only have trouble when I'm stressed, or do I have trouble even when I'm calm?"

ADHD with Anxiety vs. ADHD Alone:
What Changes?

When anxiety and ADHD are present at the same time, they make classic symptoms worse and change them. For instance, typical ADHD impulsivity can be paralyzed by overthinking and second-guessing, and forgetfulness can turn into too much self-doubt or perfectionism. ADHD can make you easily distracted, but anxiety can make you think in a catastrophic way ("If I miss this deadline, I'll lose my job"). The emotional toll is also higher: ADHD can make you feel frustrated, but when you add anxiety, that frustration turns into shame cycles and fear of being "exposed" as incompetent.

The fear of failing becomes a strong force, which often makes people put things off because they want to avoid them instead of just being distracted. Someone with ADHD might put off a task because it's boring, but someone with anxiety might put it off because they're scared they'll mess it up. This combination also makes physical symptoms worse; for example, restlessness may feel more like jittery tension, and problems with focus may come with heart palpitations or sweating. It's important to notice these changes so you can give the right kind of help.

Why It’s So Easy to Miss the Full Picture

Women and adults often get the wrong diagnosis or don't get the right treatment for ADHD and anxiety. Women frequently internalize symptoms, manifesting as "daydreamers" or "perfectionists" instead of the hyperactive stereotype, whereas adults cultivate coping strategies (such as over-preparation or people-pleasing) that obscure the presence of ADHD. Anxiety can be treated separately, while ADHD may remain undiagnosed—or the other way around. For instance, a woman who is prescribed SSRIs for anxiety might not feel much better because her ADHD-related time blindness and overwhelm are still not being treated.

To push for a proper assessment, ask your doctor:

• "Could ADHD be the cause of some of my anxiety triggers?"
• "Have we ruled out ADHD before treating anxiety (or the other way around)?"
• "Would a full neuropsychological evaluation be helpful?"

A dual assessment is very important. ADHD screenings should look at emotional dysregulation, and anxiety tests should look for the real reasons behind the anxiety (for example, is worry caused by forgetting things or too much sensory input?). Getting both diagnoses right opens up the possibility of personalized treatments, such as combining ADHD medication with anxiety-focused therapy, for real relief.

Treatment That Works for Both

When ADHD and anxiety are both present, treatment must address both conditions at the same time in order to provide lasting relief. Cognitive Behavioral Therapy (CBT) is especially helpful because it helps people with ADHD deal with problems like procrastination and disorganization while also helping them change their anxious thought patterns. For people whose anxiety comes from years of undiagnosed ADHD problems, ADHD coaching can help by teaching them personalized ways to manage their time and start tasks, which can help reduce anxiety at its source. Mindfulness practices, on the other hand, teach the brain to notice thoughts that are distracting or worrying without reacting, which makes it stronger against the symptoms of both conditions.

When it comes to medication, you need to be careful because stimulants for ADHD can make anxiety worse at first but then improve it in the long run by improving executive function. Some people, especially those with a lot of anxiety, may prefer non-stimulant options like atomoxetine (Strattera) or guanfacine. A combination approach, like a low-dose stimulant with an SSRI, works best in many cases, but this requires close work with a psychiatrist who knows both conditions well. It's also very important to keep an eye on the timing and dose. For instance, taking stimulants earlier in the day can help prevent sleep problems, which make both ADHD and anxiety worse.

Daily habits are very important for managing this dual diagnosis. Exercise helps balance dopamine and cortisol levels, which helps you focus and lowers your stress levels. It is essential to prioritize consistent sleep, as fatigue exacerbates both distractibility and anxiety. Using a "body double" (a supportive partner to keep you accountable for your tasks) or sensory tools (fidget toys, noise-canceling headphones) can help calm your mind and keep you from getting too restless. The goal is not to be perfect; it's to make a personalized toolkit that takes into account how ADHD and anxiety affect your brain in a unique way. This will help you make progress one step at a time.

Everyday Strategies for Managing Both ADHD and Anxiety

Making routines that are easy to follow can help with both ADHD and anxiety by making decisions less tiring and uncertain. Start with easy anchors, like a morning routine (drinking water, stretching, and going over a short list of things to do) and an evening wind-down (time without screens, writing a thank-you note). These routines shouldn't be too strict; even a loose structure is good for the brain because it helps with the ADHD brain's need for stimulation and the anxious brain's fear of the unknown. Use visual timers or alarms to switch between tasks. This will help you avoid panicking when you can't see the time and will help you get into a rhythm.

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Grounding practices are important when you feel overwhelmed. Keep a "panic pause" toolkit close by. It could include a favorite scent (like lavender oil), a cold pack for your neck, or a list of calming affirmations that you've already written down. I've dealt with tough things before. To stop your thoughts from going in circles, do this along with sensory breaks like doodling, humming, or squeezing a stress ball for five minutes. Planners work best when they are made to fit both situations. For example, color-coded, simple layouts with flexible to-do lists (like "3 priority tasks + 1 self-care item") help people feel less guilty when their plans change.

Don't take community support for granted. Support groups for people with ADHD (online or in person) make problems seem normal and share useful tips, which lowers anxiety that comes from feeling alone. FocusMate and other apps can help you stay on task by giving you a second body to work with. Accountability buddies can also check in on your emotional and productivity levels. Don't forget: tools don't fail if you stop using them for a while. It's important to try new things and be kind to yourself. Things that work today might not work next month, and that's normal.

You’re Not Broken —
You’re Wired Differently

It can feel like an endless tug-of-war to have both ADHD and anxiety, but remember that you are not broken and you are not alone. These conditions don't make you who you are; they're just how your brain works with the world. The point isn't to "fix" yourself; it's to work with the way your brain is wired in a way that respects both your creativity and your sensitivity. You can make progress, but not by getting rid of ADHD or anxiety. Instead, you can learn to deal with them with kindness and purpose.

You don't have to pick between treatments or labels. To really feel better, you need to deal with all of you—not just your scattered thoughts or worried feelings, but how they affect each other. You get stronger when you know what's going on and have the right tools. It's okay if some days are harder than others. Every little step you take is proof of how strong you are. Keep going.