Coping with Anxiety in a Neurodiverse World: Strategies for Adults with ADHD by Maddie Schulz, LCSWA

Living with Attention-Deficit/Hyperactivity Disorder (ADHD) presents a unique set of challenges, especially when anxiety enters the picture. Many adults with ADHD experience anxiety, which can complicate day-to-day functioning and emotional well-being. The relationship between ADHD and anxiety is complex, with each often intensifying the symptoms of the other.

In this post, we’ll explore how anxiety and ADHD intersect, discuss common challenges faced by adults with ADHD, and offer practical strategies for managing anxiety. We’ll also look at how therapy can play a crucial role in helping individuals cope with the dual burden of ADHD and anxiety.

Understanding the ADHD-Anxiety Connection
ADHD is characterized by symptoms of inattention, hyperactivity, and impulsivity, while anxiety often manifests as excessive worry, tension, and fear. It’s not uncommon for adults with ADHD to also struggle with anxiety; in fact, research shows that around 50% of individuals with ADHD experience an anxiety disorder at some point in their lives.

Anxiety can arise in ADHD for several reasons:

• Overwhelm from daily tasks: ADHD can make it difficult to focus, stay organized, and manage time. As tasks pile up or deadlines loom, feelings of anxiety and stress often follow.
• Fear of failure: Many adults with ADHD have a history of underachievement, missed deadlines, or mistakes that heighten their worry about future tasks.
• Social difficulties: ADHD can affect communication and interpersonal skills, leading to anxiety in social or professional settings where misunderstandings might occur.
• Hyperactivity and restlessness: These core symptoms of ADHD can make individuals more prone to experiencing physical symptoms of anxiety, like restlessness, muscle tension, and a racing mind.

Strategies for Managing Anxiety with ADHD
Fortunately, there are effective strategies for managing both ADHD and anxiety. Below are some practical tools to help you navigate life with both conditions:

1. Create Structure with Routines
   • ADHD often makes time management difficult, which can lead to overwhelm and heightened anxiety. Creating a daily routine that includes time for breaks, meals, and exercise can help build structure. Use tools like calendars, planners, or time-blocking apps to break larger tasks into smaller, manageable steps. Establishing consistent routines reduces uncertainty and can decrease anxiety.
2. Practice Mindfulness
   • Mindfulness techniques, such as deep breathing exercises or meditation, can be incredibly beneficial for calming the anxious mind. Mindfulness helps individuals with ADHD stay grounded in the present moment, reducing anxious thoughts about past mistakes or future concerns . Apps like Headspace or Calm can be helpful tools to integrate mindfulness into your daily life.
3. Use Cognitive Behavioral Therapy (CBT) Techniques
   • Cognitive Behavioral Therapy (CBT) is an evidence-based approach that helps individuals identify and challenge negative thought patterns. For those with ADHD, CBT can be especially effective in reducing anxiety by targeting irrational fears, self-doubt, and worry. Techniques like reframing negative thoughts, practicing self-compassion, and developing coping statements can significantly reduce anxiety symptoms .
4. Limit Stimulants
   • While caffeine or other stimulants can help some adults with ADHD feel more focused, they can also exacerbate feelings of anxiety. If you find that caffeine increases your heart rate or heightens your sense of worry, consider reducing or eliminating it from your diet. Opt for decaffeinated options or soothing herbal teas, like chamomile, which can help promote relaxation.
5. Incorporate Physical Activity
   • Exercise has been shown to reduce both ADHD symptoms and anxiety levels. Physical activity increases endorphin levels and helps regulate mood. For those with ADHD, exercise can also help release pent-up energy, providing a sense of calm. Consider activities like yoga, running, or even walking, which can be incorporated into your routine with minimal effort .
6. Set Realistic Goals
   • Perfectionism and the fear of failure often drive anxiety in people with ADHD. To combat this, set realistic and achievable goals for yourself. Break larger goals into smaller tasks, and give yourself permission to make mistakes or revise plans as needed. Learning to celebrate progress, rather than perfection, can reduce feelings of stress and overwhelm.

How Therapy Can Help
Therapy can be a transformative tool for managing the intersection of ADHD and anxiety. Working with a therapist who understands the unique needs of neurodiverse individuals can provide you with a safe space to explore challenges, develop coping strategies, and learn new ways to manage symptoms.

Here’s how therapy can specifically help adults with ADHD and anxiety:

• Building Awareness of Triggers: A therapist can help you identify the specific situations, thoughts, or habits that trigger your anxiety, allowing you to develop personalized strategies for reducing stress.
• Developing Coping Skills: Therapists skilled in ADHD and anxiety can introduce techniques like CBT or mindfulness practices, helping you build resilience and reduce anxious symptoms over time.
• Addressing Negative Self-Talk: Many adults with ADHD carry negative beliefs about their abilities due to past experiences. Therapy can challenge these thoughts and promote healthier self-esteem, reducing anxiety in the process.
• Improving Emotional Regulation: Therapy can also provide tools for managing impulsivity, emotional reactivity, and frustration—all common challenges in adults with ADHD that can exacerbate anxiety.

Maddie Schulz, LCSWA: Immediate Availability for New Clients
​If you are an adult with ADHD and anxiety, therapy can offer you a path toward greater understanding, emotional regulation, and balance. Maddie Schulz, LCSWA, specializes in working with individuals who navigate both ADHD and anxiety, providing a neurodiversity-affirming approach that respects your unique challenges and strengths. Maddie is currently accepting new clients and has immediate availability for both in-person and telehealth sessions.

​By incorporating these strategies into your life and considering therapy as a tool for support, you can successfully manage anxiety and ADHD. It’s important to remember that help is available, and with the right approach, you can thrive in both your personal and professional life.

Additional Resources:

1. CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder) – A resource for understanding ADHD in both children and adults, offering education and support for managing symptoms.
2. Anxiety and Depression Association of America (ADAA) – Provides information and resources for managing anxiety disorders, including those that co-occur with ADHD.
3. Mindfulness-Based Stress Reduction (MBSR) Program – Information on mindfulness programs that can help manage both anxiety and ADHD symptoms.

References:

1. ADHD and Anxiety: What You Need to Know. (n.d.). ADDitude Magazine. Retrieved from.
2. Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review. Journal of Consulting and Clinical Psychology, 78(2), 169–183.
3. Ramsay, J. R., & Rostain, A. L. (2007). Cognitive behavioral therapy for adult ADHD: An integrative psychosocial and medical approach. Routledge.
4. Jensen, P. S., Kettle, L., Roper, M. T., Sloan, M., Dulcan, M., & Hoven, C. (1999). Are stimulants overprescribed? Treatment of ADHD in four U.S. communities. Journal of the American Academy of Child & Adolescent Psychiatry, 38(7), 797-804.