Key Takeaways

• ADHD and anxiety can make stressful situations feel more overwhelming, which causes a cycle of worry, racing thoughts, irritability, and difficulty focusing again.
• Managing stress isn’t about trying to completely eliminate stress, but about developing coping strategies to better handle challenging situations.
• Stress can affect both your mind and body so it’s harder to stay organized, manage emotions, and control impulses.
• Georgetown Psychology’s therapists specializing in ADHD and anxiety can provide the tools and support you need to manage stress.

Everyone experiences stress from time to time, but when you have ADHD and anxiety, it can feel all consuming. ADHD makes it harder to regulate attention, emotions, and behavior, and combined with anxiety, you may have other symptoms like persistent worry, overanalyzing things, and panic attacks. Learning how to manage stress isn’t about avoiding stressful situations, but about developing coping strategies that help you handle situations that increase anxiety.

How Does Stress Affect Individuals With ADHD & Anxiety?

Stress can affect both your mind and body, so if you have ADHD and anxiety, stress can heighten these symptoms, causing you to have a harder time concentrating, organizing your thoughts, completing tasks, processing, and regulating emotions. Because living with anxiety can already be overwhelming, stressful situations can intensify symptoms like excessive worrying, racing thoughts, irritability, restlessness, or difficulty relaxing. 

How Does Stress Affect The Brain?

The moment your brain senses danger, the amygdala (your built-in alarm system) kicks into high alert. Your adrenal glands release hormones like cortisol and adrenaline, your heart starts beating fast, and your muscles tense up. For someone with ADHD and anxiety, this makes it even harder to focus, regulate emotions, manage impulses, or quiet racing thoughts.

Stress Management Techniques For ADHD & Anxiety

Managing stress won’t stop all ADHD and anxiety symptoms, but it will help you feel more in control of your life and more confident approaching or dealing with uncomfortable situations. The key is about finding the techniques that work best for you. Here are some helpful tips to try.

• Break large tasks into smaller ones because this can feel more achievable and less overwhelming.
• If possible, create daily routines so that your day is more predictable (e.g., morning workout, lunch, dinner, errands, work tasks).
• Getting consistent, restorative sleep can help you stay focused, feel more balanced, and have more energy throughout the day.
• Regular physical activity is a really good way to manage stress and support mental well-being. The CDC recommends that adults get at least “150 minutes of moderate-intensity physical activity a week.”
• Try relaxation techniques like deep breathing, mindfulness, meditation, or progressive muscle relaxation to help calm your body and reduce tension.
• Take time for breaks throughout the day. Short breaks can help reduce mental fatigue and prevent you from getting overwhelmed.
• Use calendars, reminders, timers, and written to-do lists so you don’t have to try and remember everything.

Why Stress Management Is So Important For Mental-Wellbeing

Stress management is especially important for managing ADHD and anxiety because it:

• Helps you stay focused and on track.
• Calms your nervous system.
• Supports the work you’re doing in therapy.
• Helps you feel more connected and confident about yourself and relationships.

Therapy For ADHD & Anxiety At Georgetown Psychology In DC, Bethesda, McLean, Alexandria & Virtually

You don’t need to be in a continuous loop of heightened physical and mental emotions that are affecting your life. Georgetown Psychology’s licensed therapists will collaborate with you on a stress management treatment plan that supports your needs and goals. Our therapists offer in-person and virtual appointments in Georgetown (DC), Bethesda (MD), McLean (VA), and virtually in 43 states. Contact us today to get the support you need by emailing us at scheduling@georgetownpsychology.com, filling out our online form, or calling us at (301) 652-5550.

Our clinics also offer emotional and psychological testing, autism assessments, ADHD & executive function coaching, cognitive baseline testing, women’s mental health programs, and psychodynamic therapy.

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