You forget a deadline, then lie awake worrying about it. You can't focus in a meeting, and you're not sure if it's because your mind wandered or because you were anxious about speaking up. If you live with ADHD and anxiety, or suspect you might, it can be hard to tell where one ends and the other begins. This guide explains where they look alike, where they differ, how each feeds the other, when an assessment helps and what anxiety and ADHD treatment can look like in therapy.
This post is general information, not a diagnosis or a treatment plan.
ADHD and anxiety together: how common is it?
ADHD and anxiety commonly occur together. Some people with ADHD also deal with ongoing worry, and some people who come to therapy for anxiety discover that ADHD is part of the picture too.
That overlap matters, because treating only one can leave the other untouched. Understanding how they interact is often the first step toward real relief.
Where they look alike
ADHD and anxiety can look surprisingly similar from the outside, and sometimes from the inside too. Both can involve:
Restlessness. Fidgeting, pacing or feeling unable to sit still.
Trouble focusing. A mind that jumps around or can't settle on a task.
Sleep problems. A busy brain at bedtime, or trouble winding down.
Irritability. A short fuse when you're overwhelmed.
Avoidance. Putting off tasks that feel hard.
Because of this overlap, it's easy to mistake one for the other.
Where they differ
The key difference is often what's driving the struggle.
With anxiety, focus problems are usually driven by worry. Your mind is busy with "what if" thoughts, so it's hard to pay attention.
With ADHD, focus problems are usually driven by attention itself. Your brain struggles to stay with tasks, especially ones that feel boring, even when you're not worried.
Anxiety often comes with physical tension, dread or fear. ADHD often shows up across many areas of life, over a long time, and usually started in childhood. A clinician looks at the whole pattern, not just one symptom.
ADHD or anxiety? Questions to think about
If you're wondering, "Is this ADHD or anxiety?", a few reflections can help, though they can't answer the question on their own:
Do I struggle to focus even when I'm calm and interested?
Have attention problems been with me since childhood?
Does my focus improve when worry eases?
Do I worry mostly about things I've forgotten or left late?
These aren't a test. They're simply things you might bring up with a professional.
How each one feeds the other
ADHD and anxiety can get stuck in a loop. Here's how it often works:
ADHD makes it hard to plan, start or finish tasks.
Deadlines slip, things get forgotten and mistakes happen.
You start to worry about letting people down or getting in trouble.
That worry takes up mental space, making it even harder to focus.
More tasks slip, and the worry grows.
Over time, some people with ADHD become anxious because they've learned to expect things to go wrong. Others overcompensate by checking, over-preparing and worrying, which can look like anxiety but is partly a way of coping with ADHD.
Can ADHD cause anxiety?
Can ADHD cause anxiety? It can certainly contribute. The stress of missed deadlines, criticism and constantly playing catch-up can wear anyone down. That doesn't mean everyone with ADHD has an anxiety disorder, but it does mean the two are worth looking at together.
ADHD and anxiety in adults
ADHD and anxiety in adults can be especially easy to miss. Some adults with ADHD weren't diagnosed as kids, and they've spent years building coping strategies, some helpful and some exhausting. Anxiety can become the most visible problem, while the ADHD underneath goes unnoticed. If you've tried anxiety strategies that never quite fit, it may be worth exploring whether ADHD is part of the story.
Is it ADHD, anxiety or both?
An assessment can help answer this question clearly. Our psychologists offer ADHD assessments for adults, teens and children 6 and up. A good assessment looks at your history, daily life and other possible explanations, including anxiety.
Online quizzes can be a starting point for curiosity, but they can't diagnose. Our post on online ADHD tests explains why, and what a real assessment involves.
How therapy treats both
When people ask about the best treatment for ADHD and anxiety, the honest answer is that it depends on the person. In therapy, the goal is to work on both together, rather than one at a time. That might include:
CBT adapted for ADHD. Learning to notice anxious thoughts and test them, with strategies built for how your brain works, like shorter steps and visual reminders.
Planning and organizing strategies. Practical tools for breaking down tasks, managing time and reducing the chaos that feeds worry.
Self-compassion. Easing the shame and self-criticism that often build up after years of struggling.
Body-based calming. Simple ways to settle physical anxiety, so your brain has more room to focus.
Our anxiety counselling page explains how we approach worry, and our page on support for ADHD in Kitchener-Waterloo describes how sessions for ADHD work.
Kids and teens with ADHD and anxiety
In children and teens, the overlap can look like homework meltdowns, stomach aches before school, perfectionism or avoiding activities they used to enjoy. Parents sometimes see a child who seems "lazy" one day and "worried about everything" the next. Child and teen therapy, for ages 6 and up, can help kids build practical skills and calm worry, and parents can learn ways to support them at home.
What progress can look like
Progress rarely means the ADHD or the worry disappears. More often, it looks like fewer late-night spirals, a system that catches most deadlines, being kinder to yourself after a mistake and feeling more in control of your days. Small wins build on each other. Your therapist can help you notice what's improving, even when it doesn't feel like much at first.
Medication is a separate conversation
Medication is a separate conversation to have with a prescriber. This post doesn't give medication advice, and therapy can be helpful whether or not medication is part of your plan.
Everyday strategies to try
While you explore support, a few small habits can ease both ADHD and worry. Write tasks down as soon as they come up, so your brain doesn't have to hold them. Break big jobs into the very first step. Set reminders a little earlier than you think you need. And when worry spikes, try a few slow breaths before deciding what to do next. These won't fix everything, but they can make a busy day a bit lighter.
Getting support at our offices or online
We offer support for ADHD and anxiety at every office, in person in Waterloo, Kitchener, Cambridge and Ottawa, and online anywhere in Ontario on a secure, encrypted video platform.
Cost and billing
Sessions with our therapists range from $130 to $200, depending on the clinician.
Depending on your plan, insurance may cover some or all of the cost. Coverage varies, so check your plan.
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers, including for sessions with a Registered Psychotherapist (Qualifying). Desjardins is the exception: through TELUS eClaims, we can direct bill Desjardins for sessions with an RSW, RP or psychologist, but not for an RP (Qualifying).
Your first step
Book a free 15-minute consultation with our admin team. Let them know whether you're looking for therapy, an assessment or both.
If you're in crisis: if you or anyone else is in immediate danger, call 911. If you're having thoughts of suicide, call or text 9-8-8 any time, day or night.
You're not lazy, and you're not broken. With the right support, both the focus and the worry can get easier.
Last reviewed: October 2026
Sources
Managing ADHD in Children, Adolescents, and Adults With Comorbid Anxiety in Primary Care (Primary Care Companion to The Journal of Clinical Psychiatry, 2007), peer-reviewed, via NIH PubMed Central
Symptoms of Anxiety in Adults with ADHD: A Systematic Review and Meta-Analysis of Case-Control Studies (Journal of Attention Disorders, 2026), peer-reviewed, via NIH PubMed Central