Why ADHD & Anxiety Go Hand in Hand

If you’ve ever wondered why you’re constantly overthinking and forget where you left your phone 12 times a day, you’re not alone. ADHD and anxiety often show up together, and they can feel like a confusing, overwhelming loop.

You may ask yourself: Am I anxious because of my ADHD, or is my ADHD worsening my anxiety?

The truth is, it’s often both. These conditions frequently overlap, and understanding their relationship is a key step toward getting the right support and feeling more regulated in your day-to-day life.

ADHD and Anxiety: Two Different Nervous System Responses

At first glance, ADHD (Attention-Deficit/Hyperactivity Disorder) and anxiety might seem unrelated. ADHD is a neurodevelopmental condition that affects attention, focus, impulsivity, and emotional regulation. Anxiety, on the other hand, is more about worry, fear, and a constant sense of unease.

But they both involve your nervous system operating in survival mode.

ADHD can lead to overstimulation, difficulty filtering information, and emotional dysregulation—all of which can contribute to anxious thoughts and feelings. And when you’re anxious, it becomes even harder to focus, follow through, or stay organized, which can exacerbate ADHD symptoms.

Why They’re So Often Connected

Here’s why ADHD and anxiety often co-exist:

• Living in a world not built for ADHD brains. 

  If you constantly feel “behind,” disorganized, or misunderstood, anxiety can naturally follow.

  
  

• Fear of failure or being judged. 

  People with ADHD often develop anxiety due to repeated experiences of being shamed for being “lazy,” “careless,” or “too much.”

  
  

• Emotional dysregulation. 

  ADHD isn’t just about focus—it also impacts how you process and manage emotions, making it harder to self-soothe anxious thoughts.

  
  

• Sensory sensitivity. 

  Both ADHD and anxiety can lead to sensory overwhelm, which makes everyday situations (like a loud room or a packed schedule) feel incredibly stressful.

  
  

• Executive functioning challenges. 

  When tasks pile up and time feels slippery, the pressure to “catch up” fuels anxious spirals.

Common Signs of ADHD and Anxiety Showing Up Together

When these two conditions overlap, it can look like:

• Overthinking simple decisions

• Feeling chronically overwhelmed or overstimulated

• Struggling to relax, even when things are “fine”

• Avoiding tasks due to perfectionism or fear of failure

• Starting a million things—but struggling to finish any

• Having a hard time sleeping because your brain won’t turn off

• Feeling like you're always in survival mode, even during downtime

What Can Help?

Living with both ADHD and anxiety can feel like being in a constant tug-of-war with your own brain. But you’re not broken—and there are strategies that can help you feel more grounded and supported.

Here are a few starting points:

1. Learn how your brain works.

Understanding your unique wiring is a form of self-compassion. ADHD is not a character flaw, and anxiety isn’t a sign of weakness. They’re signals from your nervous system that something needs care.

2. Create structure with flexibility.

Rigid routines may backfire, but gentle structure can calm both ADHD and anxiety. Try time-blocking with buffer zones, using visual timers, or breaking tasks into small, achievable steps.

3. Focus on nervous system regulation.

Breathwork, body-based grounding, and mindfulness can be especially helpful when your mind is racing. You don’t need to “stop” anxious thoughts—you just need tools to support your body when they arise.

4. Identify your inner critic.

A lot of the anxiety that accompanies ADHD comes from internalized shame. Pay attention to the stories you tell yourself when you’re struggling, and gently challenge them. You’re not lazy. You’re navigating a system that wasn’t designed for your brain.

5. Seek the right support.

Working with a therapist who understands both ADHD and anxiety can make a huge difference. So can ADHD coaching, medication (if appropriate), and self-compassion practices that focus on progress, not perfection.

You Deserve Support That Sees the Full Picture

If you’re living with both ADHD and anxiety, you don’t have to manage it all alone. These patterns aren’t about personal failure—they’re about learning to work with your brain, not against it.

Book a free consultation today to explore how therapy can support you in calming the chaos, regulating your nervous system, and building a life that feels less overwhelming—and more aligned with you.