A Complete Guide on How to Treat ADHD in Adults with Anxiety

Living with ADHD is already a challenge. Add anxiety to the mix, and it can feel like your brain is constantly in overdrive.

If you’re an adult dealing with both, know this: You’re not alone—and you’re not stuck. Many others face the same daily struggles, and there are real, proven ways to manage them. From therapy to simple habits, the right support can make life feel more balanced.

This guide will show you how to treat ADHD and anxiety in adults—clearly, honestly, and without the fluff. Ready to take the first step? Let’s make things easier, one tip at a time.

First Things First: What’s Going On?

ADHD stands for Attention-Deficit/Hyperactivity Disorder. It’s not just a childhood thing. Adults deal with it, too. It can show up as forgetfulness, poor focus, or restlessness. When anxiety comes along, it makes things harder. Your mind races, and you might feel constantly on edge. ADHD and anxiety are among the most common behavioral disorders in adults, and they often overlap.

So, how to treat ADHD and anxiety in adults? You need a plan that targets both. One-size-fits-all won’t work here. Everyone is different, so your care must match your unique needs.

Step 1: Know the Symptoms

ADHD in Adults

Trouble focusing
Poor time management
Impulsiveness
Restlessness
Often losing things

Anxiety in Adults

Constant worry
Racing thoughts
Trouble sleeping
Tense muscles
Feeling overwhelmed

Together, these symptoms can make day-to-day life hard. But they’re not unbeatable.

Step 2: Get a Proper Diagnosis

Many adults don’t know they have ADHD or anxiety. They think they’re just “bad at organizing” or “overthinkers.” But real diagnoses matter. They open the door to real solutions.

Talk to a mental health professional. They’ll ask questions, review your history, and may do some tests. Be honest. The more they know, the better they can help.

Step 3: Try Therapy First

Therapy is a safe starting point. No side effects. Just tools and guidance.

Cognitive Behavioral Therapy (CBT)

CBT is one of the best tools we have. It helps you change the way you think and respond. This can ease both ADHD and anxiety. You’ll learn how to manage distractions and calm racing thoughts.

Coaching and Life Skills

Some adults with ADHD work with coaches. These pros teach time management, organization, and planning skills. Small changes = big results.

Step 4: Consider Medication

Medications can help balance brain chemicals. They’re not for everyone, but many adults find relief this way.

For ADHD:

Stimulants like Adderall or Ritalin
Non-stimulants like Strattera

Stimulants are fast-acting but can increase anxiety in some people. Non-stimulants may work better for those with both conditions.

For Anxiety:

SSRIs like Prozac or Zoloft
Beta-blockers for physical symptoms
Benzodiazepines (only short-term)

A psychiatrist can help find the right mix. Often, treating ADHD first makes anxiety easier to manage.

Step 5: Build Better Habits

Sometimes, the basics matter most. These lifestyle changes may seem simple, but they’re powerful.

Sleep

Adults with ADHD often sleep poorly. Poor sleep increases anxiety. Set a bedtime. Stick to it. Avoid screens late at night.

Exercise

Exercise helps burn off restlessness. It also releases feel-good chemicals. Just 20 minutes a day can improve focus and mood.

Nutrition

A balanced diet supports brain health. Cut back on sugar and caffeine. Drink more water. Try eating at regular times.

Step 6: Try Mindfulness and Relaxation

Your brain runs fast. Slowing it down takes practice.

Deep Breathing

Try breathing in for 4 seconds, holding for 4, and breathing out for 4. Repeat. It calms your body and mind.

Meditation

Even five minutes a day helps. Use apps or guided videos if you’re new. The goal? Notice your thoughts without reacting to them.

Yoga or Stretching

Gentle movement can ease both ADHD and anxiety. It’s calming and helps you stay grounded.

Step 7: Use Tools That Work

Smartphones can be a distraction—or a helper.

Use:

To-do list apps
Calendar reminders
Alarms for tasks or breaks

Avoid:

Doom scrolling
Overuse of social media
Unnecessary notifications

Keep it simple. Let tech support you, not stress you.

Step 8: Explore ABA Therapy

Most people think ABA is just for kids or autism. But there’s more to it.

ABA therapy for ADHD works by breaking down tasks into small steps. It rewards progress and teaches better habits. It’s practical and easy to follow.

Some ABA therapy solutions also include training for parents or partners. Everyone learns how to support positive change.

Step 9: Don’t Ignore Emotional Support

Behavioral disorders in adults often lead to feelings of shame or failure. You might think you should “have it all together by now.” That pressure is real.

But emotional support matters just as much as treatment. Talk to a therapist, join a support group, and share your story.

You’re not lazy. You’re not broken. You’re figuring things out—and that takes courage.

Step 10: Create Your Personal Plan

Now that you know the options, what’s next?

Build your care plan:

Get a diagnosis
Try therapy and/or medication
Set a routine
Eat, sleep, move
Use tools and supports
Stay kind to yourself

This is how to treat ADHD in adults: one step at a time. Progress may feel slow, but each step matters.

What to Avoid

When you're dealing with ADHD and anxiety, some habits can make things worse—even if they feel like quick fixes in the moment.

Self-Medicating with Alcohol or Caffeine

A cup of coffee might seem like a productivity booster. A drink at night might feel like a way to “calm down.” But both can backfire. Caffeine can increase anxiety and make you feel more jittery or restless. Alcohol might help you relax at first, but it disrupts sleep and can lead to emotional crashes later. Relying on either one masks the real problem without solving it.

Skipping Appointments

Whether it’s therapy, check-ins, or follow-ups, it’s easy to cancel when life gets busy. But consistency is key. Even when you don’t feel like going, showing up matters. Missing sessions slows your progress and keeps you stuck in old patterns.

Ignoring Symptoms

Brushing off forgetfulness or racing thoughts as “normal” may seem harmless. But when symptoms affect your work, relationships, or peace of mind, they need attention. The earlier you act, the easier it is to manage.

Thinking You Can “Tough It Out”

Willpower isn’t a treatment. ADHD and anxiety are medical conditions. They’re not about effort, laziness, or mindset. You don’t need to suffer in silence. Real support isn’t a weakness—it’s a strength.

Can ADHD and Anxiety Get Better?

Yes. Treatment works. You won’t erase the conditions, but you can take back control. People with ADHD and anxiety go on to have happy, successful lives.

But here’s the key: don’t wait. The sooner you start, the better you’ll feel.

Learning how to treat ADHD and anxiety in adults is a journey. But it's worth it. Every small improvement builds a stronger, calmer, more focused you.

Final Tips That Help Every Day

These small habits can make a big difference when managing ADHD and anxiety. They’re simple but powerful when practiced daily.

Break Big Tasks into Smaller Ones

Large tasks can feel overwhelming and cause you to shut down. Break them into steps that feel doable. Instead of "clean the house," try "pick up clothes," then "wipe the table." Progress feels easier when it’s clear and manageable.

Use Timers for Focus and Breaks

The brain with ADHD often resists long stretches of focus. Try using the Pomodoro technique 25 minutes of work, 5-minute break. Set a timer. It keeps you grounded and gives your mind scheduled breaks to reset.

Keep a Daily Planner

It doesn’t need to be fancy. A notebook, app, or even sticky notes can work. Writing things down helps reduce mental clutter and gives structure to your day. Review it each morning so you know what’s coming.

Celebrate Progress – No Matter How Small

Did you show up to therapy? Did you complete a task you’ve been avoiding? That’s progress. Give yourself credit. ADHD and anxiety can make self-esteem shaky, so it's important to notice your wins.

Forgive Yourself on Hard Days

There will be off days. You might miss a deadline, forget something important, or just feel off. That doesn’t mean you’ve failed. Be kind to yourself. Reset and try again tomorrow.

Create Routines That Work for You

Routines bring order. But they don’t have to be strict. Find rhythms that fit your life—like morning checklists, wind-down routines at night, or regular meal times. Consistency builds calm.

Conclusion

ADHD and anxiety can feel overwhelming, but they don’t control your future. With the right tools and support, you can build a life that works for you. Progress might be slow at times, but it’s always possible. You’re not alone in this.

If you’re looking for reliable services and compassionate care, Pillar5 is here to help. We offer expert support for adults living with ADHD and anxiety—because you deserve care that understands your needs. Let’s take the next step together. Reach out today and see how real support can make a real difference. Your journey starts with one small step.

FAQs

1. What is the best way to treat ADHD and anxiety in adults?

A mix of therapy, medication, and lifestyle changes works best. Talk to a healthcare provider to build a plan that fits your needs.

2. Can ADHD and anxiety be treated at the same time?

Yes. Many treatments target both. Therapy, certain medications, and daily strategies can help manage both conditions together.

3. Does ABA therapy work for adults with ADHD?

Yes, ABA therapy for ADHD can help adults build better habits, manage time, and reduce distractions when applied with adult-specific strategies.

4. What should I avoid when managing ADHD and anxiety?

Avoid self-medicating with alcohol or caffeine, skipping appointments, and ignoring symptoms. These can make things worse.

5. Can lifestyle changes really help?

Absolutely. Small changes like using timers, breaking tasks into steps, and having a routine can reduce stress and improve focus.

6. Is medication always necessary?

Not always. Some people manage well with therapy and lifestyle tools alone. Others may benefit from medication. It depends on your personal needs.