How to Alleviate ADHD and Anxiety Symptoms

Attention Deficit Hyperactivity Disorder (ADHD) affects roughly more than 5% of the population in the United States. That is about eight million American adults. On top of the symptoms of ADHD, many of these people also have an existing anxiety disorder.

Whether ADHD masks the symptoms from anxiety or vice versa, the link between ADHD and anxiety exists. Learning to manage both disorder symptoms can help you at work and home.

Tips for alleviating ADHD and anxiety symptoms

You can alleviate ADHD and anxiety symptoms by making a few lifestyle changes and creating new habits. It may take time for your brain to accept the new routine, so consider creating a trigger. Once you have the trigger, concentrate on habit stacking.

For example, if you know that your stress level seems to trigger your ADHD and anxiety symptoms, introduce ten minutes of exercise a day. Your goal may be to work out for 30 minutes a day eventually, but for now, ten minutes will suffice. Your trigger could be putting on your workout clothes after brushing your teeth in the morning. This may trigger the habit of taking a short walk before coffee.

Brushing your teeth and drinking coffee in the morning are both habits. Now, you can stack those habits with a short walk or workout.

Try the following lifestyle changes to see changes in your ADHD and anxiety symptoms.

Exercise

Exercise is an effective way to relieve stress and lower anxiety. It can also boost concentration and focus. Aim for the recommended 150 minutes of moderate-intensity activity a week or seventy-five minutes of vigorous-intensity activity a week. However, do not get caught in perfectionism and all-or-nothing thinking. It is okay if you can only fit in a ten minute walk daily. You will feel a difference.

Eating wel

Certain foods and substances can decrease focus, increase anxiety, and trigger chronic inflammation. Limit caffeine, alcohol, and sugar-laden foods. Fatty foods such as fast food can also agitate ADHD and anxiety symptoms. Lean toward protein, complex carbohydrates, fruits, vegetables, and healthy fats in balanced meals to keep your blood sugar stable and reduce the risk of irritability and nervousness.

Managing sleep

Our parents and grandparents were right: we need seven to nine hours of sleep to function optimally. However, some adults only get four to six hours of sleep nightly. Decreased sleep aggravates ADHD and anxiety symptoms and can lead to a cycle of anxious thoughts, keeping you from falling asleep and making the next day more difficult.

Create a nightly routine to signal to your brain that it is time to wind down for bed. Maybe turn off screens two hours before bed, take a warm bath, and read a physical book in bed.

Declutter your environment

A cluttered space can make it challenging to focus on a task. You may get distracted if you have too many things calling for your attention in your immediate workspace. Likewise, if you feel anxious about your home or office being cluttered, you may be worried about what other people will think, feeding into your anxiety.

To start decluttering, choose a small space and spend fifteen minutes sorting items into three piles: trash, keep, and donate. Once you complete one section, move to the next. Work on decluttering for only fifteen minutes a day to keep from feeling overwhelmed.

Finding support through Christian counseling

Are you struggling with ADHD and anxiety? Contact our office today at McKinney Christian Counseling in Texas to schedule a session with a counselor in McKinney, Texas. Your counselor will use evidence-backed methods combined with faith-based principles to help you gain control of your symptoms and get back to living your life.