Inside the ADHD–Anxiety Loop: Why They Fuel Each Other (and How to Break Free)

Living with ADHD can already feel like your mind is running on fast-forward — juggling thoughts, impulses, and distractions all at once. Add anxiety into the mix, and it can become a constant feedback loop: ADHD symptoms trigger anxiety, anxiety heightens ADHD challenges, and the cycle continues.

Many people I work with describe this as living in a mental tug-of-war — torn between doing too much and never feeling like it’s enough. In this article, we’ll explore why ADHD and anxiety so often occur together, how they feed into one another, and some compassionate ways to begin easing the cycle.

Why ADHD and Anxiety Often Go Hand in Hand

Research suggests that anxiety disorders are among the most common co-occurring conditions for adults with ADHD. But the connection isn’t simply coincidence — there are several overlapping factors that make this pairing so common.

1. Living in a World That Demands “More”

ADHD can make everyday life more complicated — forgotten appointments, unfinished tasks, or difficulties managing time. Over years, these experiences can create a deep sense of anticipatory anxiety: a fear of what might go wrong next, or of letting someone down.

For many adults with ADHD, anxiety develops as a way of trying to prevent mistakes. It’s a form of hypervigilance — the brain’s attempt to compensate for perceived shortcomings.

2. Emotional Dysregulation and Overthinking

People with ADHD often feel emotions intensely. When something triggers anxiety, it can quickly become overwhelming — and difficult to calm down. The ADHD mind’s tendency to overanalyse can also keep anxious thoughts looping, long after the initial stressor has passed.

3. Rejection Sensitivity and Self-Doubt

Rejection Sensitive Dysphoria (RSD) — the intense fear or pain of perceived rejection — is another factor that links ADHD and anxiety. Even minor criticism can activate a strong emotional reaction, followed by hours (or days) of worry. Over time, this can create chronic self-doubt and social anxiety.

4. Executive Function and Uncertainty

When executive function challenges make it hard to plan, prioritise, or stay organised, life can feel unpredictable. That uncertainty can heighten anxiety — especially when small tasks feel like enormous hurdles.

The ADHD–Anxiety Feedback Loop

Here’s how the two often fuel each other:

1. ADHD symptoms lead to disorganisation, forgetfulness, or impulsivity.

2. These challenges cause anxiety about performance or outcomes.

3. Anxiety increases overthinking and tension, which further disrupts focus.

4. Poor focus leads to more mistakes or avoidance — and the loop continues.

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It’s not a matter of willpower or mindset; it’s how the ADHD and anxiety brains interact. Understanding this loop is the first step toward breaking it.

Ways to Begin Breaking the Cycle

1. Acknowledge the Loop

Simply noticing when you’ve entered the ADHD–anxiety feedback loop can help you step out of it. Ask yourself: Am I anxious because I can’t focus — or am I unable to focus because I’m anxious? That awareness can help to create space for self-compassion.

2. Lower Internal Pressure

Perfectionism often drives anxiety in ADHD. Try adjusting your expectations — “good enough” is often more sustainable than “perfect.” Creating gentler standards helps reduce the emotional weight of everyday tasks.

3. Create External Structure

For ADHDers, structure isn’t about rigidity — it’s about safety. External supports like calendars, timers, or accountability check-ins reduce mental load and uncertainty, which in turn lessens anxiety.

4. Regulate the Body to Calm the Mind

ADHD and anxiety are both deeply embodied experiences. Grounding techniques — deep breathing, gentle stretching, walking, or even sensory regulation — can help calm an overstimulated nervous system so the mind can follow.

5. Explore Therapeutic Support

Therapy can help you understand the patterns that keep the ADHD–anxiety loop in motion.

In sessions, we might look at:

• The beliefs that fuel self-criticism and pressure

• How emotional and sensory overwhelm play into anxiety

• Ways to build self-trust and tolerance for uncertainty

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As a Gestalt therapist, I also focus on connecting the emotional experience to what happens in the body — helping clients notice their physical responses and find new ways of supporting themselves in moments of overwhelm.

Final Thoughts

The ADHD–anxiety loop can feel relentless, but it isn’t permanent. Understanding how these two experiences interact allows space for gentleness and self-awareness instead of self-blame. With curiosity, compassion, and the right support, the loop begins to loosen — not all at once, but gradually, as you learn to meet yourself where you are and take each step forward with care. Healing isn’t about pushing harder; it’s about creating the safety and understanding your nervous system has always needed.

More reading about ADHD, AuDHD and autism:

• The Push and Pull of AuDHD: Navigating Contradictory Needs

• Burnout and Shutdown: The Hidden Cost of Living with AuDHD

• Emotional Inertia and AuDHD: Why It's Hard to Shift Feelings

• Embracing Neurodivergence as a Woman: Challenges, Insights and Personal Reflections

• Emotional Inertia and AuDHD: Why it's Hard to Shift Feelings

• https://www.additudemag.com/adhd-and-anxiety-symptoms-coping/

Resources:

ADHD UK

• www.adhduk.co.uk

• Adult ADHD self screening tool (ADHD UK)

• Support groups (ADHD UK)

ADHD Adult UK

Information and peer support for adults with ADHD

• www.adhdadult.uk

• Resources (ADHD Adult UK)

The content on this page is provided for general information only. It is not intended to, and does not mount to advice which you should rely on. If you think you are experiencing any medical condition you should seek immediate medical attention from a doctor or other professional healthcare provider.