Stress Strategies: Tip for Managing ADHD Anxiety

If you have ADHD, you’re probably all-too-familiar with this type of situation. Because stress is such a common component of ADHD, it’s important to work on developing skills and habits that will help you manage anxiety throughout your life. Fortunately, there are actionable steps you can take to help alleviate your anxiety. Learn more about the role anxiety plays in ADHD and get useful stress relief strategies.

Stress Strategies: Tip for Managing ADHD Anxiety

Dealing with anxiety and stress on top of ADHD is tough, but that’s often what happens when ADHD symptoms appear. People with ADHD often feel a pressing need to get their symptoms under control quickly, even though that’s not always possible. As a result, they can start to feel worried, tense, and uneasy — all of which indicate growing anxiety.

The Link Between Anxiety and ADHD

ADHD and anxiety are intertwined in a number of ways. First, there’s the fact that people with ADHD exhibit higher rates of anxiety. The prevalence rate of anxiety and adult ADHD comorbidity (a term used to describe the presence of two or more conditions in a patient) is 47%. That means that almost half of all adults with ADHD also have an anxiety disorder.

Next, there’s the fact that having ADHD can make it tougher to deal with stressful situations. Many ADHDers report that their symptoms seem to worsen when they’re feeling stressed or anxious. This could be due to the fact that stress affects the prefrontal cortex of the brain, which is the same area which is primarily affected by ADHD.

And finally, there’s the anxiety that can be caused by ADHD itself. Experiencing the symptoms of ADHD — whether it’s inattention, impulsivity, or hyperactivity — can cause a significant amount of anxiety on its own. Even if an individual with ADHD doesn’t have an anxiety disorder, they may experience feelings of anxiety when their symptoms are difficult to manage. This type of ADHD-related anxiety can be the most complex to deal with since it tends to create a vicious cycle.ADHD symptoms tend to cause anxiety and stress, which in turn can worsen those very symptoms.

How to Relieve ADHD-Related Anxiety

Understanding the connection between ADHD and anxiety is only the first step. From there, you’ll want to work on developing reliable strategies you can turn to when you need to manage your anxiety. The following are some of the best methods for dealing with stress caused by ADHD.

Move your body

Exercise is one of the fastest ways to relieve anxiety. In fact, studies have found that just five minutes of aerobic activity can help to stimulate anti-anxiety effects. Regular exercise can also help to stabilize your mood, decrease tension, improve sleep quality, and boost self-esteem.

Practice mindfulness

Mindfulness is a powerful tool for ADHDers. In addition to reducing stress and anxiety, it can even help make ADHD symptoms more manageable. In stressful moments, try deep breathing exercises to calm your anxiety. Other mindfulness techniques include meditation, yoga, journaling, and progressive muscle relaxation.

Identify your triggers

Are there certain types of scenarios which tend to set off your ADHD symptoms? For example, if you experience the most anxiety around time management, look for ways to avoid potential situations which could cause you added stress. For example, you might create a realistic schedule that includes blocks of time set aside for specific tasks and built-in breaks to give your mind some rest.

Avoid catastrophizing

People with ADHD sometimes have perfectionist tendencies, and may develop an all-or-nothing attitude. When things don’t go as planned, that can lead to catastrophic thinking and feeling like a failure. But it’s important to work on maintaining perspective in those tough situations by reminding yourself that imperfections and setbacks are inevitable from time to time. If you’re struggling to overcome catastrophic thoughts or perfectionism, cognitive behavioral therapy can help. This type of therapy helps individuals with ADHD correct irrational thoughts and develop more positive thought patterns for dealing with stress and anxiety.

While the above tips are excellent strategies to have in your ADHD toolbelt, it’s important to recognize when more help may be needed. If you think you may have an anxiety disorder (as opposed to occasional anxiety triggered by your ADHD symptoms), talk to your healthcare provider. They can provide a diagnosis and offer treatment options, such as medication and therapy, that will help you manage your anxiety on a day-to-day basis.

In addition, you can always reach out to us at Done if you want to try a different ADHD medication. The more effectively you’re able to manage your symptoms, the better you’ll be able to manage your anxiety.

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