Juggling deadlines, managing teams, keeping up with emails – the life of a busy professional can feel like a constant juggling act.
It’s no surprise that many of us experience some level of anxiety from time to time. But for some high-achieving individuals, there might be a hidden player contributing to that feeling of being stretched thin: ADHD.
Yes, you read that right.
Attention deficit hyperactivity disorder (ADHD) isn’t just for kids. In fact, millions of adults navigate the world with ADHD, and often, it goes undiagnosed or misdiagnosed as anxiety. This can be particularly true for busy professionals who excel in certain areas but struggle with others.
So, the big question is: could your ADHD be fueling your anxiety?
Could ADHD Cause Anxiety?
The short answer? Absolutely. Here’s why:
- The Pressure to Perform: People with ADHD often have a strong internal drive to succeed. However, keeping up with the demands of a busy professional life can be a constant uphill battle. Difficulty focusing, staying organized, and meeting deadlines can lead to frustration, missed expectations, and – you guessed it – anxiety.
- The Fear of Failure: The constant struggle to stay on top of things can trigger a fear of failure in people with ADHD. This can manifest as worrying excessively about making mistakes, forgetting important tasks, or disappointing colleagues.
- Executive Dysfunction: ADHD impacts executive functions, which are the mental processes that help us plan, organize, and manage our time. When these functions are impaired, it can lead to feeling overwhelmed, chaotic, and anxious about keeping up.
These are just a few reasons why ADHD and anxiety often go hand-in-hand. But the good news is, once you understand the connection, there are ways to manage both conditions and reclaim your sense of calm.
What is the 3-3-3 Rule for Anxiety?
Feeling a wave of anxiety washing over you? Here’s a quick and easy tool to bring yourself back to center:
- Look: Focus on three things you can see around you. It could be a specific object, a color, or even a pattern. Describe them to yourself in detail.
- Listen: Pay attention to three sounds you can hear. Is it the hum of the computer, the chatter of colleagues, or the distant traffic? Tune into those sounds and acknowledge them.
- Breathe: Take three slow, deep breaths. Inhale for a count of three, hold for a count of three, and exhale for a count of three. Repeat this cycle until you feel your heart rate slow down.
This simple 3-3-3 rule helps to ground you in the present moment and distract your mind from anxious thoughts.
It’s a great tool to keep in your back pocket for those workplace moments when stress starts to creep in.
How to Calm ADHD and Anxiety: Building a Toolkit for Success
Now, let’s talk about some practical strategies you can use to manage both ADHD and anxiety, and create a calmer, more productive work life.
- Embrace Structure: Create routines and schedules for yourself. Use calendars, planners, to-do lists, and reminders to stay on track. Consistency is key for managing ADHD symptoms and reducing anxiety.
- Tame the Task Monster: Break down large projects into smaller, more manageable steps. This will make them feel less overwhelming and help you stay focused.
- Move Your Body: Physical activity is a natural stress reliever and can also help improve focus in people with ADHD. Take short breaks throughout the day to stretch, walk, or do some quick exercises.
- Mindfulness Matters: Mindfulness practices like meditation and deep breathing can help you manage anxiety and improve your ability to focus. Even short mindfulness exercises can make a big difference.
- Seek Support: Don’t be afraid to talk to a therapist or counselor who specializes in ADHD and anxiety. They can provide you with personalized strategies and support to manage both conditions.
What Triggers High-Functioning Anxiety?
Here’s the thing: many professionals with ADHD experience what’s called “high-functioning anxiety.”
This means they excel in certain areas but struggle with others. They might appear to have it all together on the outside, but internally, they’re constantly battling a low hum of anxiety.
So, what triggers this high-functioning anxiety? Here are a few common culprits:
- Disorganization: A cluttered workspace or overflowing inbox can be a major source of stress for people with ADHD.
- Last-Minute Scrambles: Meeting tight deadlines often leads to anxiety, especially if you struggle with time management due to ADHD.
- Overstimulation: Busy work environments with constant noise and distractions can be overwhelming for people with ADHD, leading to anxiety and difficulty focusing.
- Decision Fatigue: Making countless decisions throughout the day can be draining, especially for someone with ADHD. This can lead to a feeling of decision paralysis and increased anxiety.
- Social Anxiety: Some people with ADHD also experience social anxiety, which can make networking events, presentations, or even casual interactions with colleagues feel stressful.
Remember, high-functioning anxiety is real, and it can be incredibly draining.
By understanding your triggers and implementing the strategies above, you can learn to manage your anxiety and function at your best.
Building a Supportive Network
Having ADHD and anxiety can feel isolating, but it’s important to remember you’re not alone.
Here are some ways to build a supportive network:
- Talk to a trusted colleague or friend: Sharing your struggles can be a huge weight off your shoulders, and you might be surprised how many people can relate.
- Join an online support group: Connecting with others who understand what you’re going through can be incredibly helpful.
- Find a mentor: Look for someone in your field who you admire and see if they’d be willing to offer guidance and support.
Remember, a strong support network can be a lifeline when you’re feeling overwhelmed. Don’t be afraid to reach out for help.
Final Thoughts: Taking Control and Thriving
Living with ADHD and anxiety can be challenging, but it doesn’t have to define you.
By understanding the connection between these conditions, developing coping mechanisms, and building a support network, you can take control and thrive in your professional life.
Remember, you are capable, resourceful, and successful. With the right tools and strategies, you can manage your ADHD and anxiety, and create a work life that feels balanced, productive, and fulfilling.
In addition to the above, here are some resources that you might find helpful:
- CHADD: Children and Adults with Attention-Deficit/Hyperactivity Disorder
- Anxiety and Depression Association of America [invalid URL removed]
Don’t forget, this blog is for informational purposes only and should not be a substitute for professional medical advice.
If you suspect you might have ADHD or anxiety, it’s important to speak with a qualified healthcare professional for diagnosis and treatment.
Contact us to schedule an appointment with a professional in New York or New Jersey.