Do you struggle to focus, or is your mind just anxious? Are you overwhelmed because you have so much to do or because your brain won’t slow down? For many people, ADHD and anxiety don’t exist separately. They overlap in ways that can feel confusing, exhausting, and hard to manage. Dialectical behavior therapy for ADHD offers a different way to work with that overlap. DBT teaches four practical skills: mindfulness to catch yourself before you spiral, distress tolerance to shorten hard moments, emotional regulation so feelings don’t take over, and interpersonal skills to communicate when your brain feels scattered. You learn to accept yourself where you are while making small changes that actually help. The goal is feeling calmer, more in control, and less worn down by the constant tug between anxiety and ADHD.
What is ADHD?
ADHD, or attention deficit hyperactivity disorder, is a brain disorder that hinders the brain’s ability to focus, control impulses, and rest or sit still. It is often diagnosed in early childhood, especially during school years, and has now been identified as one of the most common neurodevelopment disorders in children. Symptoms continue into adulthood, and for some, are not discovered until adulthood. While ADHD is not curable, it can be managed through medication and behavioral therapy.
ADHD Symptoms
The symptoms of ADHD may present differently in everyone depending on the stage of life, gender, setting and other outside factors. However, they typically manifest as:
- Difficulty concentrating
- Excessive fidgeting
- Frequent daydreaming or zoning out
- Poor listening and recall skills
- Interrupting others
- Difficulty remaining calm and quiet
Three Types of ADHD
Doctors can diagnose patients with three recognized forms of ADHD, each presenting differently. However, over time the presentation of ADHD can shift. For example, a child with hyperactive-impulsive ADHD may begin to experience more internal symptoms in adulthood that correspond more with inattentiveness.
The three forms of ADHD are:
- Inattentive
Individuals with a predominantly inattentive presentation of ADHD have difficulties with focus and organization, rather than hyperactivity. This form of ADHD can often go overlooked, leading to a late diagnosis, as it doesn’t always lead to disruptive behaviors.
- Hyperactive-impulsive
Predominantly hyperactive-impulsive presentation of ADHD often involves more outward physical energy and impulsivity. This type of ADHD is often caught early in life as the behaviors can become disruptive in school settings.
- Combined
Individuals with combined ADHD experience both inattentive and hyperactive-impulsive symptoms. This is the most commonly diagnosed form of ADHD.
What is Anxiety?
Anxiety is a feeling of fear, stress, uneasiness, and impending doom. Anxiety is the body’s natural response to stress; however, for some people feelings of anxiety are overwhelming and consistent. People with anxiety disorders have excessive, ongoing anxiety that often cannot be controlled. This can lead to things like anxiety attacks and panic disorders when untreated.
Anxiety Symptoms
- Rapid heart rate
- Sweating
- Difficulty breathing
- Feelings of impending doom
- Difficulty resting or sleeping
- Feelings of fear, nervousness, or tenseness
The Overlap
There is a large overlap in the symptoms between ADHD and anxiety as both present extremely similarly. Common symptoms like restlessness and difficulty concentrating can lead to misdiagnoses between the two.
When ADHD and Anxiety Cooccur
Apart from the overlap in presentation between ADHD and anxiety, both commonly occur. Studies have shown that up to 50% of individuals with ADHD also have anxiety. This co-occurrence is likely due to a combination of factors including:
- Stigmas and social perception
Negative social perception and stigmas around ADHD and anxiety can lead to feelings of isolation or embarrassment. This can cause individuals to have anxiety around social situations, especially when interacting with people that they do not know.
- Emotional Dysregulation
Individuals with ADHD often have difficulties regulating their emotions. This can worsen the symptoms of anxiety as individuals struggle to manage anxiety on their own.
- Daily Life
ADHD causes impulsivity and difficulties focusing, which can lead to further stress and anxiety down the line. Especially for students, when ADHD causes individuals to jump from
task-to-task, anxiety around focusing and completing tasks occurs. Additionally, pressure and anxiety around getting good grades can worsen attention and impulsivity.
Treating Anxiety and ADHD
When ADHD and anxiety cooccur, managing and treating the symptoms can feel impossible. But the reality is, it’s not impossible! Often, a combined approach to managing both can lessen the need for things like medication by simultaneously targeting each disorder. Common treatments include medications, therapy, and lifestyle changes.
Dialectical Behavior Therapy for ADHD
Dialectical behavior therapy for ADHD helps you deal with strong emotions and handle daily life without feeling out of control. It teaches practical skills like staying present, managing stress, and thinking before reacting. For anyone treating anxiety and ADHD, it can calm racing thoughts, help you focus, and give simple tools to cope with both at the same time.
Other approaches like acceptance and commitment therapy for ADHD (ACT) also help you handle intense feelings while learning ways to stay organized and in control. Whether you choose ACT or another form of ADHD anxiety therapy, these methods work together to make daily life feel less overwhelming. They give you a more balanced, steady way to manage attention, impulsivity, and anxiety.
Easing the Back and Forth Between ADHD and Anxiety
If you’re tired of your emotions running the show or getting tangled in the back and forth between focus and worry, ADHD anxiety therapy rooted in DBT can help you respond differently. At Embrace Now, we offer individual therapy in Conshohocken, PA, and across 41 states via telehealth. If you want practical skills you can use every day, we are here to help. Call us today or book a free consultation to see if we’re the right fit.
Reviewed by Dr. Sandra, Licensed Psychologist
Frequently Asked Questions
A1. Anxiety is fueled by worry about things that might happen, while ADHD is driven by a brain that struggles with focus, impulse control, and staying organized. With anxiety, you get distracted because you are stuck in your head with fear; with ADHD, you get distracted because your brain is hunting for something more interesting. The big difference is that anxiety avoids risk, while ADHD runs toward it without thinking.
A2. Yes, it is common to have both, with studies showing up to half of adults with ADHD also dealing with an anxiety disorder. When you have both, the anxiety can make your ADHD symptoms like inattention worse, and the chaos of ADHD can give you plenty to be anxious about. A good therapist can help you figure out what is driving what, so you can get the right kind of help for both.
A3. It is a hands-on approach that teaches you practical skills to manage your symptoms by changing your habits and environment. For kids, this means parents learn to use clear rules and rewards to encourage better focus and behavior. For adults, it involves working with a therapist to break down overwhelming tasks and build routines that actually stick.
A4. Only some therapists can. Licensed psychologists and psychiatrists are qualified to give an official diagnosis, but many counselors and social workers are not. A proper diagnosis takes time and involves ruling out other issues like anxiety or depression that can look a lot like ADHD. If your therapist cannot diagnose you, they should be able to point you to someone who can.
A5. The best approach tackles both at once, mixing medication with therapy that gives you real-world tools to cope. Cognitive Behavioral Therapy works well because it helps you calm anxious thoughts while building systems to manage the chaos of ADHD. Simple daily habits like exercise, a steady routine, and enough sleep also go a long way in keeping both conditions in check.
Dialectical Behavior Therapy for ADHD – Free Consultation for Emotional Regulation and Focus
Schedule a free 10 minute consultation call with a DBT therapist for ADHD, Dr. Sandra Ostroff.
Dr. Sandra Ostroff specializes in Dialectical Behavior Therapy (DBT) and Cognitive Behavioral Therapy (CBT) for ADHD, emotional dysregulation, impulsivity, anxiety, and related conditions.