The ADHD and Anxiety cycle (plus ways to break the loop)

Do you have ADHD and you also experience anxiety? You’re not imagining it....those two things commonly show up together and commonly get mis-diagnosed. For many people, ADHD symptoms (like difficulty concentrating, racing thoughts, forgetfulness, and overwhelm) create real-life consequences that then trigger anxiety. Anxiety then makes ADHD symptoms worse. The result? A repeating, exhausting loop.

How common is the overlap?

Large population studies show high co-occurrence: about one quarter to nearly half of those with ADHD will also meet criteria for an anxiety disorder at some point. In one large survey of adults, nearly half of adults with ADHD had at least one anxiety disorder, compared with under 20% in adults without ADHD. CHADD+1

Why do they often co-exist?

There are several overlapping processes that explain the link:

• Executive function difficulties → real-world stress: ADHD commonly involves problems with working memory, planning and prioritising. When everyday tasks pile up or mistakes happen (missed deadlines, lost items, forgotten appointments) this creates stress and worry, which can quickly turn into anxiety. ScienceDirect+1

• Emotional dysregulation: Many people with ADHD experience stronger, quicker emotional reactions and trouble returning to baseline. This can feel overwhelming and provoke anxiety about “losing control” or “messing up” socially or professionally. APA

• Hypervigilance & sensory overload: ADHD brains often react strongly to sensory input and distractions. When sensory overwhelm is constant, the nervous system can stay on edge, which looks and feels a lot like anxiety. National Institute of Mental Health

• Learning and internalised shame: Repeated experiences of underperformance (compared with expectations) can lead to chronic self-criticism and worry about future failure, further fuelling generalized anxiety or social anxiety.

• Bidirectional reinforcement: Anxiety drains attention and working memory (worry takes cognitive space), which worsens ADHD symptoms, making anxiety more likely. This is the “vicious cycle.”

Co-occurring anxiety complicates treatment and daily functioning. Anxiety can make ADHD harder to detect and vice versa and untreated anxiety often lead to poorer quality of life and higher functional impairment. Recognising both conditions matters so treatment can be targeted and more effective.

How to break the cycle — Neurodivergent-affirming, practical steps

Below are accessible, evidence-based strategies that respect a neurodiversity framework (i.e., work with the brain you’ve got, avoid shaming language and focus on skill-building and environmental supports).

1) Start with validation and structure (reduce shame, increase safety)

• Normalise: knowing the overlap helps people stop blaming themselves.

• Small, predictable structure reduces cognitive load: use simple external systems (one master calendar, a “bag station” where keys/phone/live) so fewer things rely on memory.

Why this helps: reducing small daily failures lowers anxiety triggers and frees attentional resources. (Executive-function support decreases stress.) ScienceDirect

2) Target emotional regulation (short tools that actually work)

• Micro-regulation strategies: 60–90 seconds of paced breathing, 30–60 seconds of grounding (5–4–3–2–1 sensory check), or a 2-minute body scan. These don’t require long practice and interrupt the immediate escalation of anxiety.

• Allow movement breaks and stimming: brief physical activity, fidget tools or stimming that’s safe and private can lower overstimulation and help focus.

Evidence note: emotion dysregulation is core to many people with ADHD; small regulation tools reduce immediate distress and give cognitive space for problem solving. APA+1

3) Environmental & lifestyle hacks

• Sleep hygiene (consistent sleep schedule, wind-down routine). Poor sleep amplifies both ADHD and anxiety.

• Blood sugar support: regular meals + prioritised protein, avoid long gaps or excessive refined sugars which can worsen attention and mood swings.

• Sunlight & movement: morning daylight exposure and brief daily movement help circadian regulation and mood.

• Sensory adjustments: reduce glaring lights (hello 'little lights'), use noise-reducing headphones or create a low-stimulus “anchor” space.

These are practical supports rather than cures — but they often have measurable benefits on attention and anxiety. NW Melbourne PHN+1

4) Natural Supports — Nutrients and Herbs that Can Help

Either as standalone support or in combination with your prescribed medication. (Always check with a qualified naturopath or healthcare provider before starting new supplements, especially if you’re already using prescribed treatments.)

🔹 Magnesium

• Magnesium plays a role in calming the nervous system and regulating stress responses.

• Deficiency is associated with increased anxiety and irritability, and supplementation has been shown to reduce mild anxiety symptoms in adults.

• Magnesium glycinate or citrate are often best absorbed and less likely to cause digestive upset.

🔹 Omega-3 Fatty Acids (EPA & DHA)

• Omega-3s support brain cell membrane health and neurotransmitter function.

• Clinical trials show benefits for mood regulation and reductions in ADHD symptoms in some individuals, especially when dietary intake is low.

🔹 B-Vitamins (especially B6, B12, Folate)

• Key cofactors in neurotransmitter synthesis (serotonin, dopamine, GABA).

• Low levels are linked to both mood disorders and attention difficulties.

• Supplementing a high-quality B-complex can stabilise energy and support mood.

🔹 Herbals

• Passionflower (Passiflora incarnata): well-studied for reducing mild anxiety with calming effects on the nervous system without sedation.

• Chamomile (Matricaria recutita): shown in clinical trials to reduce generalised anxiety symptoms; safe, gentle and suitable as a tea.

• Ashwagandha (Withania somnifera): an adaptogen that reduces stress hormone (cortisol) levels and improves resilience under chronic stress.

• Lemon balm (Melissa officinalis): may reduce anxious restlessness and improve calm focus when taken as tea or extract.

🔹 L-Theanine (from green tea)

• An amino acid that promotes relaxation without sedation.

• Shown to increase alpha brain waves (linked to calm focus) and reduce stress-related tension.

5) Skills & therapy options that fit neurodivergent needs Always ensure you find a qualified practitioner that makes you feel safe and heard

• ADHD-adapted CBT (or CBT for anxiety adapted for ADHD): evidence shows promise, especially when adapted for attention differences. BioMed Central

• DBT-inspired skills for emotional regulation (distress tolerance, emotion labeling, behavioural activation).

• Acceptance and Commitment Therapy (ACT) for reducing experiential avoidance (less wasting energy fighting symptoms; more movement toward values).

• Coaching for practical executive function support (task breakdown, accountability) — clinically helpful and often neurodivergent-affirming.

6) Create a “relapse prevention” toolbox

• Prepare a short list of quick wins for when anxiety spikes: breathing, a single small task to restore control, sensory distraction (ice on wrists, carrying a textured object), and a contact (accountability buddy, coach or clinician).

• Regularly review what worked — celebrate small wins.

ADHD and anxiety often go hand-in-hand but understanding why they overlap is the first step to breaking the cycle. By recognising the role of executive function challenges, emotional regulation and sensory sensitivity, you can approach both conditions with more compassion and practical tools. Simple lifestyle supports like better sleep, steady blood sugar and daily movement, combined with calming herbs, nutrients, and neurodivergent-affirming strategies, can make a real difference. With the right supports in place, it’s possible to reduce anxiety, improve focus and create more ease in daily life. Remember, your brain isn’t broken; it just works differently and with the right care, it can thrive.

If this sounds like something your would like more targeted support with, please reach out or book an appointment here >> https://www.sacrednaturalhealth.com/book-online-1.

Thanks for reading beautiful human!

Samii  BHSc- Naturopathy

Sacred Natural Health Founder.

Disclaimer: The information provided in this blog post is for educational purposes only and should not replace professional medical advice. Always consult with your health practitioner before making any changes to your treatment.

References

• Kessler et al. (2006). Adult ADHD prevalence and comorbidities. American Journal of Psychiatry.

• Song et al. (2021). Psychiatric comorbidities in adult ADHD. PLOS One.

• Brikell et al. (2025). ADHD with anxiety and depression: shared mechanisms. Frontiers in Psychiatry.

• APA (2024). Emotion dysregulation and ADHD. APA Monitor.

• NW Melbourne PHN (2023). Clinical guide: ADHD and comorbid anxiety in children.

• Sibley et al. (2019). Integrated anxiety + ADHD treatment in children. BMC Psychiatry.

• Keane & Chapman (2024). Neurodiversity-affirming clinical practice. Australian Journal of General Practice.

• Willcutt (2012). ADHD prevalence and executive function review. Neurotherapeutics.

• Cortese et al. (2024). ADHD interventions review. Lancet Psychiatry.

• Boyle et al. (2017). Magnesium supplementation and anxiety. Nutrients.

• Bloch & Qawasmi (2011). Omega-3 supplementation in ADHD. Journal of the American Academy of Child & Adolescent Psychiatry.

• Kennedy (2016). B vitamins and the brain. Nutrients.

• Sarris et al. (2011). Herbal medicine for depression, anxiety, insomnia. European Neuropsychopharmacology.

• Amsterdam et al. (2009). Chamomile extract for anxiety. Journal of Clinical Psychopharmacology.

• Lopresti et al. (2019). Ashwagandha and stress. Medicine (Baltimore).

• Hidese et al. (2019). L-theanine and stress-related symptoms. Nutrients.