Why Anxiety is Common in ADHD and Autism
Why Anxiety is Common in ADHD and Autism
1. Sensory Sensitivities and Overload
Autistic folk often experience heightened sensory sensitivities, meaning loud noises, bright lights, or strong smells can trigger stress responses. For those who are ADHD, difficulty filtering out distractions can create a similar sense of overwhelm. This constant sensory input can lead to anxiety as the brain struggles to manage excessive stimuli.
Coping Strategies:
- Use noise-cancelling headphones or earplugs in overwhelming environments.
- Create a sensory-friendly space at home with dim lighting, weighted blankets, or soft textures.
- Practice grounding techniques like deep breathing or fidget tools to redirect focus.
2. Social Expectations and Self-Acceptance
Many individuals who are ADHD and or Autistic experience anxiety related to social expectations. Society often places pressure on neurodivergent individuals to conform to neurotypical norms, leading to feelings of inadequacy or isolation. Rather than changing who they are, it is essential to focus on self-acceptance and finding relationships that embrace neurodivergence.
Coping Strategies:
- Seek out friendships and communities that appreciate and respect your neurodivergent traits.
- Set boundaries with people who do not support or understand your needs.
- Practice self-acceptance by embracing your natural communication style and strengths.
- Engage in self-affirmation exercises to reinforce your value just as you are.
3. Executive Function Challenges
Executive function refers to the brain’s ability to plan, organise, and manage time. Individuals who are ADHD often experience difficulties in these areas, leading to missed deadlines, forgotten tasks, and chronic procrastination. Autistic individuals may struggle with flexibility, making unexpected changes feel overwhelming. These challenges can cause persistent anxiety about meeting expectations.
Coping Strategies:
- Use planners, apps, or visual schedules to stay organised.
- Break tasks into smaller steps and set realistic goals.
- Implement routines to create a sense of predictability and control.
- Try not to compare yourself to others, accept who you are and try to learn to go where your brain wants to go.
4. Rejection Sensitivity and Perfectionism
Many people who are ADHD experience rejection-sensitive dysphoria (RSD), an extreme emotional response to perceived criticism or failure. Autistic individuals may have perfectionist tendencies, feeling intense distress when things don’t go as expected. These emotional patterns can contribute to chronic anxiety and self-doubt.
Coping Strategies:
- Challenge negative thoughts by reframing “mistakes” as learning opportunities.
- Practice self-compassion and remind yourself that no one is perfect.
- Develop healthy coping mechanisms like journaling, therapy, or mindfulness.
5. Routine Disruptions and Uncertainty
Autistic individuals thrive on routine, and unexpected changes can trigger significant anxiety. ADHD brains, on the other hand, may struggle with structure but still feel overwhelmed when faced with disorganisation or sudden shifts in plans.
Coping Strategies:
- Establish consistent daily routines to provide stability.
- Prepare for changes by discussing or visualising upcoming transitions.
- Use calming techniques such as breathing exercises or sensory tools when facing uncertainty.
- Unfortunately, life is rarely structured and safe, so it is important to try to take a step back when you are with your safe person and/or place and work out what it is you need at that time.
6. Overwhelm and Comparison to Others
Many neurodivergent individuals experience anxiety when comparing themselves to others. Whether it’s struggling with productivity, feeling behind in life milestones, or noticing differences in social interactions, these comparisons can lead to feelings of inadequacy and heightened anxiety. ADHD individuals may feel frustration over difficulties with organisation and focus, whilst Autistic individuals may feel overwhelmed by societal expectations that don’t align with their natural ways of thinking and interacting.
Coping Strategies:
- Remind yourself that everyone has different strengths and struggles – your journey is unique.
- Focus on personal growth rather than external benchmarks or societal timelines.
- Surround yourself with people who appreciate and respect your neurodivergent traits.
- Engage in self-affirmation exercises to reinforce your value just as you are.
Seeking Support
While self-help strategies can be beneficial, professional support can provide additional tools tailored to your needs. Therapists who specialise in neurodivergence can offer guidance, while medication, if appropriate, may help manage anxiety symptoms. Connecting with others in the neurodivergent community can also provide comfort and shared understanding.
There are many great support groups on Facebook, Instagram, YouTube etc, where you will soon learn that you are not alone and they can offer lots of different ways of navigating life and learning it is OK to be you.
Final Thoughts
Anxiety is a significant challenge for individuals who are ADHD and Autistic, but with the right strategies, it can be managed effectively. Understanding the root causes of anxiety, creating supportive environments, and developing practical coping mechanisms can all contribute to a greater sense of well-being.
If you or a loved one are struggling, remember that support is available, and small changes can make a big difference in managing anxiety and thriving with neurodivergence.
I find one of the more important aspects of managing anxiety, is to make time for yourself. If you put too much pressure on yourself trying to please everyone else and not taking care of your own needs, then life will be damaging to you and those around you.
