Anxiety and ADHD: Understanding the Key Similarities and Differences

Your mind is racing. 

You can’t concentrate, your thoughts keep jumping around, and it feels impossible to slow down. But are you anxious, distracted, or both? For many people, anxiety and ADHD can look and feel incredibly similar—so much so that it’s easy to confuse one for the other.

Both conditions involve challenges with focus, restlessness, and overthinking. Yet beneath the surface, they stem from different causes and require different approaches to care. Understanding how anxiety and ADHD interact is the first step to finding the right balance of support, treatment, and self-compassion.

At BHSI, we often meet clients who’ve spent years wondering which condition they have—or whether they might be living with both. Let’s explore the key differences, where they overlap, and how to find clarity and relief.

 

How are anxiety and ADHD similar, and how are they different?

At first glance, anxiety and ADHD can look nearly identical. Both can cause restlessness, racing thoughts, and difficulty concentrating. But what drives those symptoms is what sets them apart.

1. The source of distraction.

For people with ADHD, distraction happens because the brain struggles to regulate attention. You might bounce from one idea to the next, lose track of tasks, or get bored quickly. With anxiety, distraction happens because your mind is preoccupied with worry or fear, not because of attention regulation.

2. The direction of thoughts.

In ADHD, thoughts are scattered outward, jumping from topic to topic. In anxiety, thoughts are repetitive, circling around potential problems or worst-case scenarios.

3. The emotional experience.

Both conditions can bring frustration and overwhelm, but they feel different internally. ADHD often brings restlessness and frustration from under-stimulation, while anxiety brings tension and fear from over-stimulation.

4. The physical symptoms.

Anxiety frequently shows up in the body—racing heart, sweating, muscle tension, or shortness of breath. ADHD’s physical signs often involve fidgeting, impulsivity, or difficulty sitting still, rather than a fight-or-flight response.

5. Timing of symptoms.

ADHD symptoms are consistent and lifelong, while anxiety symptoms can come and go depending on stress levels or life events.

Even though anxiety and ADHD overlap, recognizing these subtle distinctions helps clarify what’s really happening underneath the surface—and guides you toward more effective support.

 

Can ADHD cause anxiety, or are they separate conditions?

ADHD and anxiety are separate conditions, but they frequently occur together. In fact, many people with ADHD develop anxiety over time due to the challenges ADHD creates in daily life.

Here’s how ADHD can lead to anxiety:

1. Chronic stress and overwhelm.

Living with ADHD means constantly managing disorganization, forgetfulness, or impulsivity. Over time, the frustration of missing deadlines or feeling “behind” can lead to chronic stress and anxious thinking.

2. Fear of failure or criticism.

People with ADHD often internalize years of negative feedback—being told they’re lazy, careless, or not living up to potential. This fear of disappointing others can trigger anxiety in work, school, and relationships.

3. Emotional dysregulation.

ADHD affects the brain’s ability to manage emotions. When feelings rise quickly and intensely, anxiety can develop as a secondary reaction to those emotional swings.

4. The unpredictability factor.

Because ADHD makes it harder to plan or stay organized, everyday tasks can feel uncertain or chaotic. That unpredictability often feeds the anxious need to “control” what feels uncontrollable.

On the flip side, anxiety can also mimic ADHD. When your brain is in constant worry mode, focus and memory naturally suffer. That’s why it’s important to work with a professional who understands both, since treating one without recognizing the other can leave part of the problem unresolved.

 

What treatment approaches work for people with both ADHD and anxiety?

When someone has both anxiety and ADHD, an integrated treatment plan works best. Each condition affects the other, so addressing both together leads to more lasting results.

1. Cognitive Behavioral Therapy (CBT).

CBT helps challenge anxious thoughts while building executive function skills for ADHD. It teaches practical tools for time management, self-regulation, and reframing negative thinking patterns.

2. Mindfulness and relaxation techniques.

Mindfulness helps calm racing thoughts and regulate emotions. For people with anxiety and ADHD, mindfulness builds awareness of when your mind is drifting or spiraling into worry, allowing you to bring attention back to the present.

3. Medication management.

In some cases, stimulant medications help regulate ADHD symptoms, while antidepressants or anti-anxiety medications address anxiety. A psychiatrist can carefully balance these medications, since stimulants can sometimes increase anxiety in sensitive individuals.

4. Exercise and lifestyle support.

Regular movement, balanced nutrition, and quality sleep are essential for both conditions. Exercise helps regulate dopamine and serotonin levels, reducing anxiety while improving ADHD focus and mood stability.

5. Coaching and skill training.

Working with an ADHD or anxiety coach can help turn insight into action. Coaching focuses on organization, scheduling, and emotional resilience—skills that strengthen both attention and confidence.

People living with both anxiety and ADHD often discover that once their environment, habits, and support systems are aligned, the brain feels calmer and more manageable day to day.

 

How can I tell if my symptoms are from anxiety, ADHD, or both?

It’s common to wonder whether your symptoms stem from anxiety and ADHD, one or the other, or both. The key is looking at patterns—what triggers your symptoms, when they occur, and how they feel.

Ask yourself these guiding questions:

• Do my concentration problems happen only when I’m worried or all the time?

   

• If focus issues happen mainly during stressful periods, anxiety might be the root cause. If they’re lifelong or consistent, ADHD is more likely involved.

   

• Do my thoughts spiral around specific fears, or do they jump between ideas?

   

• Repetitive, worry-based thoughts often point to anxiety. Rapid, scattered thoughts point toward ADHD.

   

• Do I struggle more with organization or with calming my body?

   

• Disorganization and impulsivity align more with ADHD, while physical tension and restlessness align with anxiety.

   

• Do relaxation techniques help, or do I still feel restless afterward?

   

• If calming exercises ease symptoms, anxiety may be dominant. If restlessness persists even when calm, ADHD may be more prominent.

   

It’s also possible to have both conditions—and many people do. A trained clinician can conduct a detailed evaluation to help clarify whether your experiences align more closely with anxiety and ADHD, or one condition over the other.

 

Final Thoughts: You Can Find Clarity and Calm

Living with anxiety and ADHD can feel like your mind is pulled in two directions—overthinking on one side and distraction on the other. But understanding how these conditions overlap is the first step toward peace and focus.

With proper diagnosis, therapy, and support, it’s possible to manage both. You can learn to calm the anxious thoughts, build focus and organization skills, and stop feeling like you’re constantly at war with your own brain.

At BHSI, we believe that awareness brings empowerment. 

Once you understand how anxiety and ADHD shape your experiences, you can begin building a life that works with your brain, not against it—and that’s where real healing begins.