ADHD and Anxiety: How to Manage Racing Thoughts and Overthinking

ADHD and Anxiety: How to Manage Racing Thoughts and Overthinking

If you’re living with ADHD, chances are you’re no stranger to anxiety. Whether it’s overthinking past conversations, worrying about the future, or feeling like you’re “not doing enough,” the combination of ADHD and anxiety can feel like a mental tug-of-war.

What makes it trickier is that ADHD and anxiety don’t just coexist—they fuel each other. ADHD symptoms like forgetfulness or impulsivity might lead to stress, while anxiety can make it harder to focus or stay organized. It’s a vicious cycle, but it’s one you can learn to manage.

Let’s unpack why ADHD and anxiety are so interconnected and explore practical strategies to calm your mind, regain focus, and take back control.

Why Are ADHD and Anxiety So Often Linked?

It’s incredibly common for adults with ADHD to also experience anxiety. In fact, studies show that about 50% of adults with ADHD are diagnosed with an anxiety disorder. Here’s why the two are so closely connected:

1. Living in a High-Stress World

ADHD can create daily stressors like missed deadlines, forgetfulness, or challenges with time management. Over time, this constant stress can lead to anxiety.

2. Overthinking and Hyperfocus

ADHD brains are wired for hyperfocus, but when that focus turns to negative thoughts or worries, it can spiral into overthinking and anxiety.

3. Emotional Dysregulation

Adults with ADHD often experience intense emotions, which can amplify feelings of worry, fear, or self-doubt.

4. Fear of Forgetting or Failing

Anxiety can stem from ADHD-related challenges, like forgetting an important task, procrastinating, or underperforming at work or in relationships.

5. Brain Chemistry

Both ADHD and anxiety are linked to imbalances in dopamine, norepinephrine, and serotonin—the chemicals that regulate mood, focus, and motivation.

Signs of ADHD-Related Anxiety

How can you tell if your anxiety is tied to ADHD? Here are some common signs:

• Racing thoughts or an inability to “turn off” your brain.
• Constant worry about forgetting something important.
• Overthinking past conversations or decisions.
• Avoiding tasks or situations due to fear of failure.
• Physical symptoms like tension, restlessness, or difficulty breathing.
• Trouble sleeping due to anxiety or overthinking.

If this sounds familiar, don’t worry—you’re not alone. Let’s look at how to manage anxiety in a way that works for your ADHD brain.

ADHD-Friendly Strategies to Manage Anxiety

When anxiety takes over, your ADHD brain needs practical, actionable tools to reset. Here’s what can help:

1. Practice “Grounding” Techniques

Grounding techniques can help bring your mind back to the present moment, calming racing thoughts. Try this:

The 5-4-3-2-1 Method 

• 5 Things You See: Look around and name five things you can see.
• 4 Things You Can Touch: Focus on the texture of your clothes or objects around you.
• 3 Things You Hear: Notice background sounds like birds, traffic, or your own breathing.
• 2 Things You Smell: If nothing comes to mind, imagine a favorite scent.
• 1 Thing You Can Taste: Chew gum, sip water, or recall the taste of something you enjoy.

2. Focus on Your Breath

Breathing exercises are one of the fastest ways to calm anxiety. Here’s a simple one to try:

• Inhale deeply for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale slowly for 8 seconds.
  Repeat this 3-4 times to help your body relax.

3. Create a Worry Journal

ADHD brains often try to “hold onto” worries to avoid forgetting them, which can lead to mental clutter. Instead, try brain-dumping your worries into a notebook.

• Write down everything that’s on your mind, without judgment.
• Once it’s on paper, your brain will feel less pressure to hold onto it.

4. Schedule “Worry Time”

If anxiety strikes at random times, set aside 10-15 minutes a day as “worry time.” During this time, allow yourself to think about your worries—but when the time is up, shift your focus back to other tasks.

5. Move Your Body

Physical activity is a game-changer for managing both ADHD and anxiety. Movement releases endorphins, burns off nervous energy, and helps regulate your mood. Try:

• A brisk walk outdoors.
• Dancing to your favorite music.
• Yoga or stretching for relaxation.

6. Use “Just One Thing” Thinking

When your to-do list feels overwhelming, anxiety can spike. Instead of trying to tackle everything at once, focus on just one thing you can do right now. Even a small win can reduce feelings of overwhelm.

7. Reduce Caffeine and Sugar

Stimulants like caffeine can increase feelings of anxiety, especially if you’re already feeling on edge. Switch to herbal tea or decaf options to help keep your nervous system calm.

8. Create Predictable Routines

Anxiety thrives on uncertainty, so creating consistent routines can help reduce it. For example:

• Morning: A simple routine like coffee, journaling, and planning your day.
• Evening: A calming wind-down routine to signal your brain that it’s time to relax.

9. Challenge Negative Thoughts

ADHD brains are prone to all-or-nothing thinking, which can fuel anxiety. When you notice a negative thought, ask yourself:

• “Is this thought 100% true?”
• “What’s a more realistic way to look at this situation?”
  For example: Instead of “I’ll never finish this project,” try “I can start with one small step and build from there.”

ADHD-Specific Tools for Anxiety

Managing anxiety often requires the right tools. Here are a few ADHD-friendly options:

• Meditation Apps: Apps like Headspace or Calm offer guided meditations specifically for anxiety.
• Weighted Blankets: The gentle pressure can help reduce restlessness and promote a sense of calm.
• Focus Apps: Tools like Forest or Brain.fm can help you stay focused, reducing anxiety about unfinished tasks.
• Visual Reminders: Sticky notes or visual calendars can help you remember important tasks, reducing worry about forgetting.

When to Seek Additional Support

Sometimes, anxiety can feel overwhelming despite your best efforts. If anxiety is interfering with your daily life, it’s worth reaching out to a therapist or ADHD coach for extra support.

An ADHD coach can help you:

• Develop personalized strategies to manage anxiety and ADHD symptoms.
• Create routines and systems that work for your unique brain.
• Build confidence and reduce the self-doubt that often fuels anxiety.

Final Thoughts

ADHD and anxiety might be a challenging combo, but with the right tools and strategies, you can calm your racing thoughts, reduce overthinking, and take back control. Remember, managing anxiety is a journey—it’s about progress, not perfection.

Start with just one tip from this guide, and give yourself credit for every small step forward. You’re doing the best you can, and that’s enough.

If you’re ready to take your anxiety and ADHD management to the next level, check out my coaching services at ADHD Superpower Mastery. Together, we’ll create a personalized plan to help you feel calmer, more focused, and in control.