ADHD, Anxiety, or Both?
- A'nna Jurich
- 4 days ago
- 5 min read
Differentiating Symptoms of ADHD from Anxiety.
If you have ADHD, you may find it hard to concentrate or stay focused, but this is also a symptom of anxiety. Although present in both diagnoses, those who have ADHD tend to be distracted more by mundane tasks that don't interest them. There are fewer physical symptoms, such as feeling tense or on edge, shaky, an increased heart rate, and persistent thoughts that something is about to happen. Those suffering with pure anxiety can ruminate on catastrophic thoughts or "worst-case scenarios".
Racing thoughts when you try to relax or slow down. The idea of not being able to "shut your brain off" can be present with both ADHD and anxiety. However, the ADHD brain will drift to random scenarios and thoughts. Anxious racing thoughts often perseverate on social interactions that have occurred, thoughts about the future and what might happen, or work, school, or other unfinished projects. The feelings of tension, racing heart, or nervous stomach may also be present.
In children, the symptoms of not sitting still, always being busy, and high energy can be diagnosed as ADHD by the untrained eye. However, these symptoms are also consistent with anxiety, a mental health condition that kids don't always have the words to describe.
One way to determine if a child is suffering from ADHD or anxiety is their ability to stay focused on tasks, such as during schooltime, reading, or listening to a story. Children who don't have ADHD may also be more perceptive and able to recall details of the story, movie, or classroom discussion than those who struggle with ADHD.
Still, it can be difficult to separate symptoms, and there are tests, such as the TOVA (Test of Variables of Attention), that are more effective in determining if ADHD is present. The TOVA is a computerized test that assesses attention and inhibitory control without relying on language or traditional testing techniques. It measures the individual's ability to sustain attention and inhibit impulsive responses, providing a more objective assessment of ADHD.
Some Other Key Components of ADHD.
ADHD can feel frustrating to contend with, especially regarding forgetfulness (out of sight/ out of mind), boredom, and difficulty staying focused. However, there are some superpowers that those with ADHD have that others don't.
Think of ADHD as a different operating system. It isn't good or bad, but it is a different way of interacting with and making sense of the world. For example, people with ADHD often possess remarkable multitasking skills that can be a valuable asset. They can juggle multiple tasks and ideas simultaneously, usually leading to creative solutions and innovative thinking. Most people with undiagnosed ADHD have developed some hacks to compensate by the time they reach adulthood. In fact, they can continue to learn these and more. Being mindful about structure, routine, and planning can make life much easier for someone who has ADHD.
People with ADHD can often feel bored with details and unable to stay focused to learn tasks they aren't interested in. However, give that same person something intriguing to them and they can focus for hours on minute details of the task. In this situation, they may need to build in breaks and ensure they are eating, resting, and managing other responsibilities so that they are not overlooked.
Co-Occurring ADHD and Anxiety.
It would not be uncommon for adults with ADHD to develop anxiety. The challenges of ADHD, such as feeling unprepared or missing/ forgetting important dates, events, etc., being late for important events, or interrupting, cutting others off, or speaking impulsively, can create feelings of shame or guilt, as well as anxiety. Stories of always being in trouble as a child for being messy, impulsive, or late can create worry, especially for individuals who are sensitive to others' opinions or feelings. The struggle to meet societal expectations and the fear of being judged can exacerbate anxiety in individuals with ADHD.
People with neurodivergence, such as ADHD, can very often also be more sensitive. They can experience intense emotions and feel their impacts more acutely than others. Learn more about highly sensitive individuals.
Some Techniques for Managing ADHD and Anxiety Overlap.
A core component of ADHD is difficulty staying focused when there are distractions that take your attention away. Similarly, people with anxiety struggle to stay focused, either distracted by a nervous need to keep moving or busy, or by cycling thoughts. Practices such as meditation and mindfulness can be beneficial in both calming the nervous system and training the brain to maintain focus for more extended periods.
Meditation can be difficult for someone with ADHD and for someone with anxiety, but there are some ways to build a practice that works for you and still get the benefits.
Keep it brief initially, and know that there isn't a "right way" to do it. If you are comfortable sitting, lying down, or walking while meditating, that is perfectly fine. Start with two minutes and gradually build up over a week to 4 or 5 minutes. Every little bit helps.
Focus on your breathing when you get distracted. Long, slow breaths in and out. Or use the box-breath method: breathe in for a count of 4, hold for a count of 4, breathe out for a count of 4, hold for a count of 4, and repeat.
For those who can sit in silence, consider practicing yoga or tai chi. It is a focused, meditative activity that helps you concentrate your thoughts on your actions.
Try naming feelings or thoughts objectively as they come into your awareness. Doing so can lessen the impact and keep the anxious brain from perseverating. Label each awareness as thoughts or feelings as they arise and allow them to move on.
Take some time to breathe and relax your body from the head down before attempting to meditate or sit in stillness.
Finally, there are some great music or guided meditations available on YouTube or other streaming platforms, and you can find one you like and don't have to do the whole thing.
Counseling is another excellent resource to manage both ADHD and anxiety. If you aren't sure what you are really dealing with, a counselor can help you determine and then develop a plan to help manage symptoms. They will also have a wealth of resources to benefit you, such as reading suggestions, practices you can use at home/work, and other recommendations, such as support groups available to you. Talking through anxiety and gaining personal insight can go a long way in empowering you to cope effectively.
Medication Options for Treatment.
Medications are available for both ADHD and anxiety and can be an invaluable tool in your efforts to manage either ADHD or anxiety or both. However, there are pros and cons to using medication, and it is always a personal choice.
If you are interested in considering this option, talking to a counselor may be a good first step to evaluate what you are struggling with and what you would like to change.
Although your primary care physician will often prescribe these medications for you, a psychiatric provider would be a better option. Because mental health is their specialty, they are usually more up-to-date on symptoms, medications, side effects, and the evaluation of any concerns related to your mental health.
You may want to talk to a psychiatric provider and then take some time to determine if you feel their recommendation is something you want to consider. Know that if you do choose to take medication, you can always follow up to discuss anything that isn't working and make changes. There are many options for both ADHD and anxiety. Additionally, if it isn't right for you, it's your choice to continue with medication or seek other ways of managing your symptoms.
Comments