top of page

Why is my Anxiety so bad with ADHD?

Writer's picture: Charlotte FryCharlotte Fry

Understanding the ADHD-Anxiety Connection

Anxiety is a common companion of ADHD, and when they intersect, the challenges can be amplified.


Here’s a comprehensive guide to understanding the connection between ADHD and anxiety, along with actionable strategies and tools for managing both effectively.


The following information is for educational purposes only and should not be used as a substitute for advice from a professionally trained mental health practitioner.

 

ADHD affects the brain’s ability to organise, prioritise, and focus on tasks. For many with ADHD, these challenges bring about stress, worry, and feelings of being overwhelmed, often leading to anxiety. Here’s why ADHD and anxiety frequently appear hand in hand:




  1. Brain Chemistry: ADHD impacts neurotransmitters like dopamine, affecting focus and emotion regulation. This imbalance can increase susceptibility to anxiety.

  2. Stress Cycles: Forgetfulness, missed deadlines, and daily struggles can harm self-esteem, leading to performance anxiety, social anxiety, and general worry.

  3. Sensory Sensitivity: Many with ADHD experience heightened sensitivity to sensory inputs, which can be overwhelming, particularly in crowded or noisy settings.

  4. Procrastination and Avoidance: Due to difficulties with starting or completing tasks, those with ADHD may delay or avoid responsibilities, creating a cycle of stress and guilt that fuels anxiety.


 

Common Anxiety Types in ADHD

People with ADHD may experience anxiety in different forms:

  • Generalised Anxiety: A persistent worry covering various aspects of life.

  • Social Anxiety: Discomfort or fear around social interactions, stemming from a fear of judgment or rejection.

  • Performance Anxiety: Fear related to task completion, common in school or work environments.

  • Rejection Sensitive Dysphoria (RSD): Intense feelings of rejection or failure, often unique to ADHD.


 



Managing ADHD-Related Anxiety: A Journey in Coaching

Working with a coach who understands ADHD can be transformative, providing a structured path for managing anxiety and ADHD-related challenges. Through coaching, you’ll gain tailored tools, insights, and personalised strategies to create positive change in your daily life.

Mindfulness and Grounding Techniques

Mindfulness is an essential starting point, helping to break the cycle of anxious, repetitive thoughts and bringing calm focus to the present.

  • Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, and pause for 4. Repeat 4-5 times.

  • Body Scan Meditation: Focus on each part of your body, one at a time, to notice sensations and release tension.

  • Five Senses Technique: To ground yourself, identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

Coaching Tip: In our sessions, I’ll work with you to establish mindfulness practices that fit into your routine, making it easy to access calm even in stressful moments.



 

Challenging Negative Thought Patterns

Through coaching, you’ll learn practical techniques to shift away from unhelpful thinking patterns, which often make anxiety worse.

  • Thought Journaling: Record anxious thoughts, then identify cognitive distortions (e.g., catastrophising or “all-or-nothing” thinking).

  • Thought Reframing: Shift thoughts like, “I’ll never get this done,” to something more realistic, such as, “I can tackle this step-by-step.”

  • Self-Compassion Statements: Practise reassuring phrases like, “This feeling will pass,” or “I’ve handled similar challenges before.”

Coaching Tip: Together, we’ll work through tools that allow you to identify and reshape negative thoughts in real-time, helping you regain control.


 

Time Management Skills to Reduce Stress

Time management can be especially challenging for those with ADHD, but with coaching support, you’ll develop skills to stay organised and reduce procrastination.

  • Use Visual Timers: Try the Pomodoro Technique—work for 25 minutes, then take a 5-minute break.

  • Break Down Tasks: We’ll look at effective ways to break tasks into small, manageable steps, so each step feels achievable.

  • Prioritisation Tools: Methods like the Eisenhower Matrix (categorising tasks as urgent, important, etc.) help focus on what truly matters.

  • Organisation Apps: I can guide you in choosing tools like Trello or Notion to manage tasks visually and avoid overwhelm.

Coaching Tip: In coaching sessions, we’ll explore which time management techniques align best with your lifestyle, making it easier to stay consistent.



 

Physical Activity as a Stress Outlet

Exercise is invaluable for managing both ADHD and anxiety. Physical activity releases endorphins, improving sleep quality and reducing anxiety.

  • High-Intensity Exercise: Activities like running or swimming can regulate hyperactivity and calm the mind.

  • Yoga or Tai Chi: Combining movement with mindfulness can help alleviate physical restlessness and mental stress.

Coaching Tip: We’ll identify types of movement you enjoy and find ways to integrate them into your week, building a routine that fits seamlessly.


 


Creating a Structured Environment

Creating structure and routine is key to managing the challenges ADHD brings.

  • Establish Consistent Routines: Routines for morning, afternoon, and evening reduce decision fatigue and add a sense of control.

  • Declutter Your Space: A clear environment helps reduce distractions.

  • Visual Cues: Sticky notes, reminders, or colour-coded folders can help track tasks and responsibilities.

Coaching Tip: Through our coaching journey, I’ll support you in establishing routines that help calm the mind, reduce anxiety, and keep you focused.



 

Sleep Hygiene for Better Rest

Improving sleep hygiene can reduce ADHD symptoms and help ease anxiety.

  • Bedtime Routine: A consistent bedtime and relaxing pre-sleep routine can make a world of difference.

  • Limit Screen Time: Avoid screens at least an hour before bed, as blue light affects melatonin production.

  • White Noise: White noise or ambient sounds can be helpful if environmental noise keeps you awake.

Coaching Tip: We’ll explore your current habits and develop a sleep-friendly routine, building better rest into your week.


 


Nutritional Support

A balanced diet is important for mental health and cognitive function. Simple dietary adjustments can impact ADHD and anxiety symptoms.

  • Protein-Rich Breakfasts: Starting the day with a high-protein breakfast can stabilise blood sugar and improve focus.

  • Limit Afternoon Caffeine: Too much caffeine can increase restlessness and interfere with sleep.

  • Supplements: Some find that omega-3, magnesium, and B-vitamins reduce symptoms, but always consult a GP before starting new supplements.

Coaching Tip: We’ll take a look at nutrition and find small, manageable changes to support your mental wellbeing.


 



Therapy Options

If additional support is needed, therapy can be invaluable. Combining coaching with therapeutic approaches such as:

  • Cognitive Behavioural Therapy (CBT): Effective for changing negative thought patterns.

  • Dialectical Behavioural Therapy (DBT): Helpful for managing intense emotional responses.

  • Acceptance and Commitment Therapy (ACT): Focuses on accepting rather than fighting anxious thoughts.


 

Starting a coaching journey with me can provide you with structured guidance to understand and manage your ADHD and anxiety effectively. Through personalised tools, mindset shifts, and consistent support, we can create a path towards balance and wellbeing. Working together, we’ll develop practical strategies tailored to your life, allowing you to take control, reduce anxiety, and build confidence every step of the way, if you would like to book a free call with me to see how we could work togther please click the link below. I look forward to hearing from you.

Best wishes,


Charlotte Fry



29 views0 comments

Comments


bottom of page