Navigating Comorbid ADHD and Anxiety in Adults Without Constant Overwhelm
Being a person with ADHD and anxiety simultaneously may cause ordinary life to seem heavier than it ought to be.
● Your mind jumps around
● It gets stuck on worries
● Tasks pile up
● Small mistakes feel huge
● By the end of the day, you’re very tired
Many adults are grappling with this very combination, and most learn to ensure it does not consume them entirely.
How the Two Conditions Work Together
ADHD and anxiety show up together.
The symptoms can blend into one other, as well.
The nervous, uncomfortable sensation from ADHD may appear to be anxiety.
In situations where you are unable to begin or complete something due to ADHD, the anxiety of falling behind comes in and makes it even more difficult to concentrate.
Things That Often Stand Out
Thoughts flipping quickly between unrelated ideas and negative “what-ifs”
Delaying tasks, because the thought of doing them “wrong” feels overwhelming
Normal responsibilities starting to look too big to handle
Becoming irritated quickly
Feeling tense most of the time
Lying awake replaying your entire day, or bracing for the following day
When you see the way ADHD and anxiety “feed” off one other, it is easier to stop blaming yourself and start working on it.
Small Changes That Can Help
Major overhauls usually don’t last. Quiet, repeatable habits tend to work better in the long run.
Add Some Basic Structure
Break any job down to the tiniest first step and only commit to that step for five or ten minutes
Put reminders where you’ll see them: a note on the counter, an alarm on your phone
Spend a few minutes before bed and write down what should be done tomorrow
Take Care of Your Body and Mind
Count to four while breathing in, then hold for four, lastly, breathe out for four
Get outside and walk most days. Exercise assists with the restlessness and the looping thoughts.
Ease up on coffee or energy drinks, if they leave you feeling more “on-edge”
Deal With Worries More Gently
Write down whatever is circling in your head to let it out
Catch yourself when you’re being hard on yourself and dial it back
Accept that some things can be done “well enough,” instead of perfectly
None of these are magic fixes, but they create a little more room in your day.
When It’s Time to Bring in Professional Help
Home strategies can take you pretty far, but when ADHD and anxiety overlap this much, many people get better results with targeted treatment. Common approaches include:
Medication selected carefully to help focus - without ramping up anxiety
Therapy that teaches practical ways to shift unhelpful thought patterns and behaviors
A plan put together specifically for your life and symptoms
We hear you out at Serenity Health, in Indiana.
We offer medication management. We also provide guidance so you can feel more centered and less “pulled” in every direction.
Get in Touch
When anxiety and ADHD are wearing you out every single day, getting the appropriate type of assistance can transform things more than you expect.
Get in touch with Serenity Health. Talk all about your situation and see what options make sense for you. You can schedule online or just give us a call.
FAQs
Will treating one condition improve the other?
Often, it does. Better ADHD management usually reduces anxiety triggers, and lower anxiety can make ADHD symptoms easier to handle.
Do I have to take medication?
Not always. It can vary by person.
How do I know if I should seek help?
When you have made some attempts to make things work on your own and even then most days are overly heavy or too chaotic to handle, it is quite reasonable to talk with a licensed health professional.
