Why ADHD and anxiety look similar
ADHD and anxiety share many symptoms, which is why they're often confused. Both can cause difficulty concentrating, restlessness, and feeling overwhelmed with ADHD—we explore that experience in more detail on a dedicated page.
Understanding the differences helps you:
- identify what you're experiencing
- seek appropriate support
- understand why they're confused
- get the right treatment
Why they're confused
ADHD and anxiety share symptoms like:
- difficulty concentrating
- restlessness
- [overwhelmed with ADHD](/blog/wellbeing/adhd/adhd-overwhelm)
- trouble sleeping
- difficulty completing tasks
These overlapping symptoms make it easy to mistake one for the other.
Key differences
Source
ADHD: Neurodevelopmental condition present from childhood
Anxiety: Can develop at any age, often triggered by stress or trauma
Focus problems
ADHD: Difficulty focusing due to attention regulation issues
Anxiety: Difficulty focusing due to worry and racing thoughts
Restlessness
ADHD: Physical restlessness, need to move
Anxiety: Mental restlessness, feeling on edge
Worry
ADHD: Worry about forgetting things or not completing tasks
Anxiety: Excessive worry about many things, often without clear triggers
When they coexist
ADHD and anxiety often occur together:
- ADHD can cause anxiety (worry about performance, social situations)
- Anxiety can worsen ADHD symptoms
- Both need to be addressed
- Treatment should consider both
Getting the right support
If you're unsure whether you have ADHD, anxiety, or both:
- seek professional evaluation
- be honest about all symptoms
- consider both possibilities
- get appropriate treatment
Frequently Asked Questions
What helps with ADHD vs anxiety?
The approach depends on which you're experiencing. For ADHD, external supports, structure, and ADHD-specific strategies are often helpful. Some people also find brief, structured practices helpful for managing emotional regulation challenges that can come with ADHD. For anxiety, relaxation techniques, challenging anxious thoughts, and therapy are often effective. Some people find structured self-guided platforms helpful for maintaining relaxation practices. However, if you're unsure whether you have ADHD, anxiety, or both, professional evaluation is often recommended to get appropriate support.
Are there free or low-effort ways to deal with ADHD or anxiety?
Yes. Free options include self-assessment tests, brief breathing or mindfulness practices, external supports like calendars and reminders, and self-reflection tools. Many people find that structured self-guided platforms offer accessible practices designed for moments when capacity is limited. However, if symptoms significantly affect daily functioning, professional evaluation and support are often recommended.
Is therapy the only option for ADHD or anxiety?
No. While therapy and medication can be very effective, especially for ADHD and persistent anxiety, they're not the only options. Self-guided practices, external supports, lifestyle adjustments, and structured mental wellness tools can all provide support. Some people use these tools alongside professional treatment, while others find self-management sufficient for milder cases. However, if symptoms significantly interfere with daily functioning, professional evaluation and support are often recommended.
Next Steps
For practical support and structured practices, explore our ADHD overwhelm hub which includes supportive strategies, deeper guides, and first actions you can take today.
Take action
Understanding the differences between ADHD and anxiety is the first step toward appropriate support.
Take the Growvia ADHD Screening
Remember: ADHD and anxiety are both real, valid experiences that deserve attention and support.