ADHD & Anxiety
As a young person living in today’s world, it’s rare that I go a single day without hearing someone talk about their anxiety. Whether I’m at the library, shopping at Trader Joe’s, listening to a podcast, or trying to unwind with TV, stress and anxiety seem to be constant topics of conversation.
Statistics show that about 40% of children ages 3-17 with ADHD also have anxiety, with rates increasing with age (1). Not surprisingly, between 47-53% of adults with ADHD have a comorbid anxiety disorder (2, 3).
While the connection between ADHD and anxiety disorders is well-documented, I believe anxiety is inherently woven into the ADHD experience. This does NOT mean that everyone with ADHD has a clinically significant anxiety disorder, but I would argue that all individuals with ADHD experience some form of anxiety, even if it’s not at a diagnosable level.
Rejection Sensitive Dysphoria (RSD)
RSD is an intense emotional sensitivity triggered by the perception of being rejected or criticized by others. Imagine skipping out on running for class president because you’re convinced no one will vote for you—not even your best friends or the soccer teammates who already chose you as team captain.
Unfortunately, people with ADHD are especially prone to RSD because of emotional dysregulation—difficulty managing emotions, which can significantly impact daily life. Even something as small as a friend declining your coffee invite because they have class in 15 minutes can feel devastating. And even when they immediately suggest rescheduling for tomorrow, you might spiral, assuming they’re just pitying you—when in reality, they genuinely want to see you! When emotions and perceptions of others feel overwhelming, they can create unnecessary distress.
Procrastination Adrenaline
Imagine you’ve got a 10-page research paper due next Friday. You have over a week to complete it, so why start now? If you wait until next week, you can hustle through it in a few hours—no problem.
[Five days later]
OMG, I’m SO stressed—I forgot I have other assignments! Now I have to cram in the library for two days straight just to finish everything on time. Why did I do this to myself?!
This is an extreme example, but you get the point. So why do we do this to ourselves? Because people with ADHD get a rush of adrenaline when they wait until the last minute. Doing anything—especially something we’d rather not do—is tough for us. But delaying creates urgency, and that surge of pressure finally gives us the energy we need to push through.
Of course, waiting until the last minute can have major consequences—stress, rushed work, exhaustion. It’s not always worth the brief adrenaline rush. The key is recognizing these patterns and finding ways to work with them instead of against them. When we address the root of these challenges, we can develop strategies that reduce stress and improve productivity.
Coping with RSD – Find and Use Your Support System
This is one of the most important things people with ADHD can do when dealing with RSD. When you’re deep in it, it feels like the world goes dark, and no one can pull you out. Like depression, it’s easy to spiral into negativity. But having a strong support system can be a game-changer.
So what does a support network actually do for RSD? Instead of relying solely on ourselves to regulate emotions, we can express them, have our feelings validated, and get practical support. Gaining a different perspective and developing alternative thought patterns can help us break free from destructive emotional cycles.
A support network can include friends, family, mental health professionals, ADHD coaches (like me!), or anyone who is compassionate and understanding. When we surround ourselves with people who value us and bring us happiness, we’re much more likely to cultivate a positive mindset.
Hack Procrastination Adrenaline
As an optimist, I challenge myself to see the bright side of everything. Instead of relying on old patterns and using procrastination to kick my anxiety into high gear, I’ve learned to channel that adrenaline in a more mindful way.
Enter my favorite focus hack—POMODORO TIMERS! This strategy has been my go-to for over 10 years for several reasons:
Starting tasks is hard unless there’s something to work towards.
After about 30 minutes of working, my attention drifts, making breaks necessary for maintaining productivity.
I usually need a bathroom break anyway because I’m a beverage goblin.
If you also struggle with task initiation and focus, here’s how Pomodoro timers work: It’s a cycle of work and break timers, typically 30 minutes of work followed by a 5-minute break. Many Pomodoro apps are customizable, so if you need extra motivation like me, try adding a longer 15-minute break after every four completed cycles.
By understanding these ADHD-driven behaviors and working with them rather than against them, we can build strategies that make life easier and more fulfilling.
References
“Data and Statistics on ADHD.” U.S. Centers for Disease Control and Prevention, 2024. https://www.cdc.gov/adhd/data/index.html.
D’Agati, Elisa, Paolo Curatolo, and Luigi Mazzone. “Comorbidity between ADHD and Anxiety Disorders across the Lifespan.” International Journal of Psychiatry in Clinical Practice 23, no. 4 (October 2, 2019): 238–44. https://doi.org/10.1080/13651501.2019.1628277.
Kessler, Ronald C., Lenard A. Adler, Russell Barkley, Joseph Biederman, C. Keith Conners, Stephen V. Faraone, Laurence L. Greenhill, et al. “Patterns and Predictors of Attention-Deficit/Hyperactivity Disorder Persistence into Adulthood: Results from the National Comorbidity Survey Replication.” Biological Psychiatry 57, no. 11 (June 2005): 1442–51. https://doi.org/10.1016/j.biopsych.2005.04.001.
