If you’re a parent of a child with ADHD, you already know how many incredible gifts they have— their creativity, energy, and the way they approach the world with fresh eyes. But sometimes another thing that comes alongside ADHD is anxiety, making things a bit more challenging for both you and your child. You’re not alone in this— about 40% of kids with ADHD also experience anxiety. Understanding how these two conditions work together can help you support your child in the best possible way.
Why ADHD and Anxiety Often Show Up Together
ADHD affects how kids manage tasks, pay attention, and process emotions, while anxiety brings feelings of excessive worry and fear. When these two conditions co-exist, it can be tough for kids to know what’s causing their big emotions. Kids with ADHD already have a lot going on in their heads—managing their quick thoughts, staying on task, and handling their emotions. When anxiety is added to the mix, things can feel even more overwhelming for them. Anxiety can develop when kids with ADHD struggle to keep up with expectations at school or in social situations. These challenges can make them anxious about falling behind or not fitting in, which then makes it even harder to focus.
But here's the good news: once you understand how ADHD and anxiety are connected, you can help your child develop tools to handle both. It’s not about fixing them, but about giving them strategies to navigate the world in a way that works for them.
ADHD or Anxiety? Sometimes It’s Hard to Tell
Especially for girls, ADHD can sometimes be mistaken for anxiety—or vice versa. While boys with ADHD often show more hyperactive behaviors, girls might appear daydreamy, overly perfectionistic, or even super organized. These behaviors can look like anxiety, masking underlying ADHD. As a result, girls are sometimes misdiagnosed or not diagnosed at all, missing out on the support they need.
That’s why it’s so important to take a close look at both ADHD and anxiety when evaluating your child. If your child has been diagnosed with anxiety but is struggling with memory or focus, it’s worth considering an ADHD evaluation. Meanwhile, if they’ve been diagnosed with ADHD but experience excessive worrying or you notice them being hard on themselves, it’s worth considering whether anxiety might be playing a role too.
How You Can Help Your Child with ADHD and Anxiety
It can feel overwhelming at times, but the good news is that there are plenty of ways you can help your child manage both ADHD and anxiety. Here are some practical strategies that can make a big difference:
Create Routines
Kids with ADHD and anxiety thrive in predictable environments. When your child knows what to expect each day, it reduces their anxiety about what’s coming next. You don’t need a strict schedule, but having a consistent routine for things like homework, meals, and bedtime can help your child feel more secure and in control.
Teach Them Simple Calming Techniques
One of the best gifts you can give your child is the ability to calm their mind and body when they start to feel anxious. Simple breathing exercises, mindfulness, or even turning a fun activity like blowing bubbles into a relaxation tool can help. These techniques aren’t just great for anxiety—they also help your child focus and manage frustration when ADHD makes them feel overwhelmed.
Break Big Tasks Into Manageable Pieces
Whether it’s a school project or chores at home, big tasks can feel daunting for kids with ADHD and anxiety. By breaking them down into smaller, more manageable steps, you make it easier for your child to take things one step at a time. And don’t forget to celebrate each small win! This helps build their confidence and reduces the pressure they might feel about getting everything done perfectly.
Find the Right Professional Support
Sometimes, having outside support can make all the difference. Whether it’s a therapist, counselor, or a BCBA (Board Certified Behavior Analyst), a professional can offer your child personalized strategies for managing both ADHD and anxiety. Therapies like cognitive-behavioral therapy (CBT) are especially effective in helping kids understand and cope with their anxious thoughts while building skills to manage ADHD.
Talk Openly and Encourage Self-Expression
Helping your child feel safe to talk about what they’re going through is one of the most important things you can do. Let them know it’s okay to feel worried or distracted and encourage them to share their thoughts with you. By creating an open dialogue, you’ll help reduce their anxiety and show them that they’re not alone in dealing with these feelings. Plus, you’ll be able to celebrate their strengths—whether it’s their creativity, their kindness, or the unique way they approach challenges.
Keep going!
Raising a child with both ADHD and anxiety can be a challenge, but remember—you know your child best, and you’re doing an incredible job. The love and support you provide every day give them the foundation they need to thrive. By understanding how ADHD and anxiety can impact your child, you’re better equipped to help them navigate their emotions, stay organized, and build the confidence they need to take on the world. With your support, they’ll learn to manage both conditions and grow into their strengths—becoming the resilient, creative, and capable person you already know they are.
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