ADHD and Anxiety: What’s the Link and How Can You Cope?
- Jacobs Clinic
- Aug 28, 2025
- 3 min read
When living with ADHD it’s not unusual to experience anxiety too. In fact, many people do, often without even realising the two may be connected.
ADHD affects how a person manages emotions, attention and daily tasks. Anxiety brings feelings of worry, unease or dread. But when the two overlap it can feel like your mind is constantly racing - switching between overthinking, self-doubt and a long list of things left unfinished.
If this sounds familiar, you’re not alone and there’s support available to help you make sense of what’s going on, with practical ways to cope that actually work for you.
Why ADHD and Anxiety Often Appear Together
It’s very common for people with ADHD to experience anxiety. In fact, studies suggest around 50% of people with ADHD will also meet the criteria for an anxiety disorder at some point in their lives.
Here’s why the two are so closely linked:
Living in a world not built for ADHD - Repeated challenges, setbacks and criticism can naturally lead to anxiety
Executive function struggles - Things like time blindness, forgetfulness or impulsivity can create ongoing stress and pressure
Overstimulation and sensory sensitivities - Everyday environments often feel overwhelming which leads to anxious responses.
Anxiety can develop as a secondary issue not caused by ADHD itself, but by the difficulties of managing life with an unrecognised or unsupported condition.
What Does Anxiety Look Like in ADHD?
Anxiety symptoms in people with ADHD can sometimes look different, or get masked by ADHD traits.
You might notice:
Overthinking or spiralling thoughts (especially at night)
Avoidance of tasks or certain situations due to fear of failure
Physical symptoms like a racing heart, tight chest or stomach issues.
Perfectionism or fear of judgement
Feeling on edge or restless even when things are “fine”
It’s important to remember these feelings are not your fault. They’re often the result of a nervous system stuck in a loop of trying to keep up, perform and avoid criticism.
Managing ADHD and Anxiety Together
Here are some strategies that can help when ADHD and anxiety are part of your daily life:
1.Name What’s Happening
Understanding that both ADHD and anxiety might be playing a role helps remove the stigma.
It’s not a personal failure, it’s your brain responding to real challenges.
2. Use Grounding Techniques
Breathing exercises, physical movement and sensory tools (like weighted blankets or fidget toys) can help bring the nervous system back to a baseline when anxiety spikes.
3. Break Tasks Into Small Steps
The ADHD brain can struggle with task initiation and follow-through, especially under pressure. Breaking things down into bite-sized actions can reduce overwhelm and anxiety.
4.Don’t beat yourself up
Try to notice when your inner voice becomes critical or panicked. Would you speak to a friend that way? Replacing “I’m useless” with “This is hard and I’m doing my best” changes the script.
5. Get Professional Support
Therapy, coaching or even ADHD medication can significantly reduce both ADHD symptoms and anxiety levels. The right support depends on your unique needs and there’s no one-size-fits-all solution.
ADHD Medication and Anxiety
Many people worry that ADHD medication might increase anxiety, especially stimulants. But in practice, for many patients, symptoms improve. That includes not just focus and attention, but emotional regulation too.
At Jacobs Clinic, we monitor each patient carefully during and after starting any treatment. If anxiety is present, we take that into account when creating a care plan.
Often, once the ADHD symptoms are better managed, anxiety levels naturally begin to fall too.
When It’s Time To Seek An Assessment
If you’ve been struggling with anxiety for years and nothing seems to stick, it might be worth exploring whether undiagnosed ADHD is playing a part. Many adults, particularly women, go undiagnosed until later in life.
A professional assessment can bring clarity and offer tailored recommendations that truly fit your brain and your life.
How Jacobs Clinic Can Help
At Jacobs Clinic, we offer comprehensive ADHD Assessments for both adults and children without the long NHS wait. Our clinicians use structured interviews, validated questionnaires and NICE approved tools such as QbTest and QbCheck to gain a clear understanding of each individual.
We understand the complex ways ADHD interacts with anxiety and other mental health conditions. That’s why our approach is personal, thorough and supportive from start to finish.
So, whether you’re seeking clarity for yourself or someone you care about, we’re here to help you move forward; not with judgement, but with understanding.
Ready to explore what’s really going on beneath the surface?
Get in touch with Jacobs Clinic today to begin your ADHD assessment
0161 6478039
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