How Anxiety Presents in Women with ADHD

Anxiety in women with ADHD is often intertwined with ADHD symptoms, making it difficult to know where one ends and the other begins. Here’s what that anxiety might look like:

1. Overwhelming Sensory Experiences

Picture walking into a room with blinding lights, loud music, and too many people talking at once. For women with ADHD, these everyday sensory experiences can trigger intense anxiety. Simple environments can become overwhelming, making it hard to focus, think, or even breathe.

2. Constant Worry and Overthinking

ADHD and anxiety often fuel each other. You may find yourself trapped in a relentless loop of worry—"Did I forget something?" "Am I going to mess up?" "Will people notice I'm struggling?" These anxious thoughts can spiral, leading to difficulty focusing and prioritizing tasks.

3. Fear of Failure and Rejection

Due to past experiences where ADHD symptoms were misunderstood, women with ADHD often develop a fear of failure or rejection. This fear can lead to anxiety in social settings, at work, or when trying something new, as the worry of being judged or failing feels all-consuming.

4. Physical Symptoms

Anxiety in women with ADHD isn't just emotional—it's physical. Rapid heartbeat, muscle tension, headaches, and shallow breathing are all common, making it even more challenging to manage day-to-day stress.

5. Procrastination and Perfectionism

On one hand, there's the drive for perfection, and on the other, procrastination fueled by fear of not getting things right. These two behaviors often go hand in hand, creating a vicious cycle of anxiety.

How to Manage ADHD-Related Anxiety: 5 Key Strategies

Managing anxiety alongside ADHD isn't easy, but it's possible. Focusing on self-awareness, self-discovery, self-regulation, self-love, and self-advocacy can help you take control of your life and build confidence.

1. Self-Awareness: Recognize Your Triggers

The first step to managing anxiety is knowing what sets it off. Keep a journal to track situations, environments, or tasks that make you anxious. Do certain social interactions, workloads, or overstimulating environments trigger your anxiety? Recognizing these patterns can help you anticipate and prepare for them. Self-awareness also means recognizing how your ADHD might be playing a role—are you overloading yourself or setting unrealistic expectations?

2. Self-Discovery: Embrace Your Strengths

Many women with ADHD focus too much on their perceived weaknesses. But self-discovery is about finding and embracing your strengths. Are you creative? A great problem-solver? Excellent at thinking outside the box? By recognizing your strengths, you can build confidence and reduce anxiety. This process can involve trying new activities or simply asking others for feedback on what you do well.

3. Self-Regulation: Develop Calming Strategies

Self-regulation is key to managing both ADHD and anxiety. Deep breathing exercises, mindfulness practices, and short walks are quick, accessible strategies to calm your nerves. Creating daily routines can also help—whether it’s starting your morning with meditation or carving out time for self-care, routines provide structure that makes managing anxiety easier.

4. Self-Love: Be Kind to Yourself

As a woman with ADHD, it’s easy to carry guilt and shame about falling short of expectations. But practicing self-love means treating yourself with kindness and compassion, just as you would a close friend. Accept that mistakes happen, and it’s okay not to be perfect. Acknowledge your limitations and forgive yourself when things don’t go as planned.

5. Self-Advocacy: Speak Up for Your Needs

Learning to advocate for yourself is crucial. Whether it’s explaining how ADHD impacts your day-to-day to colleagues or asking for specific support at work or home, self-advocacy can make a huge difference. When you stand up for your needs, you reduce anxiety triggers and create environments where you can succeed.

Conclusion

Anxiety in women with ADHD is complex, but it's manageable. By focusing on self-awareness, self-discovery, self-regulation, self-love, and self-advocacy, you can take steps to reduce your anxiety and live a more confident, fulfilling life. You’re not alone in this journey, and there are resources and communities that can support you along the way. Embrace your strengths, be kind to yourself, and don’t hesitate to ask for the support you deserve