Managing ADHD and Anxiety in Children
If you’re reading this, chances are you’re watching your child navigate something that feels overwhelming and exasperating…for both you and your child. Maybe they’re the kid who can’t pay attention in class but also lies awake at night worrying about everything from tomorrow’s math test to whether their friends still like them. Or perhaps they’re incredibly smart and creative, bursting with amazing ideas, yet complete meltdowns happen over seemingly small things like finishing a homework assignment. It could look like they zone out completely or not remember anything about assignments from school or do their homework but not turn it in, which then creates a sense of incredible overwhelm and subsequent shutdown.
ADHD and anxiety can show up together like uninvited guests at a party. It can feel absolutely exhausting for everyone involved. Some days, you might feel like you’re constantly walking on eggshells, trying to figure out what will help or what might activate the next storm.
Understanding the Connection
ADHD and anxiety often feed into each other, making it hard to tell which is driving the restlessness or worry. Your child might feel anxious because their ADHD brain is racing or restless. That’s when anxiety is taking hold. When both happen together, even simple daily tasks can feel overwhelming. It’s not a lack of effort—it’s a brain working overtime in many directions at once.
A Whole-Child Approach
Supporting children with ADHD and anxiety means paying attention to all parts of who they are—their thoughts, feelings, bodies, and surroundings. Combining practical strategies with emotional care helps them grow stronger, build resilience, and feel more balanced. When kids feel seen and supported, they develop skills to focus, manage worries, and build confidence in a safe space to be themselves and learn without fear.
What Actually Helps With ADHD and Anxiety in Children
Start with routines that work for your family. Your routine doesn’t have to look Pinterest-perfect. Maybe it’s a simple checklist on the fridge, teaching her how to use a planner, or encouraging her to use a timer on her phone that makes transitions more clear. Whatever helps your child know what’s coming next.
Teach them their own “emergency” toolkit. When anxiety hits or an ADHD overwhelm moment kicks in, kids need tools they can actually use. This might be counting to ten, doing jumping jacks, breathing techniques, or having a special fidget toy. Practice these when they’re calm, so they’re ready when things get tough.
Movement is medicine. This doesn’t mean signing up for competitive sports (unless that’s their thing). It’s dancing in the living room, bouncing on a trampoline, playing tag, or taking the dog for a walk. Movement helps both the ADHD energy and the anxious feelings.
Build in calm moments. Even five minutes of deep breathing or listening to music can reset their nervous system. Think of these as pit stops in a race—necessary breaks that help them go the distance. Brain breaks in the middle of school work are also key!
Take care of yourself. This matters. You can’t pour from an empty cup, and your child learns emotional regulation by watching you. It’s okay to take breaks and ask for help.
Build a Supportive Environment
Every child is unique, and a nurturing environment filled with patience, empathy, and clear expectations can make all the difference. Celebrate small successes and offer choices that help children feel in control and valued. Responding calmly with understanding—not criticism—creates a safe space for your child during moments of frustration or anxiety. Progress may be gradual, and setbacks are a natural part of the process.
When to Seek Professional Help
If anxiety or ADHD symptoms begin to interfere significantly with your child’s daily life, seeking ADHD counseling and guidance from a mental health professional experienced in these areas can provide tailored strategies and support. Early intervention is a powerful step toward helping children develop the skills and confidence they need to flourish—not just survive—in their world.
Reach out to us to connect with compassionate therapists who understand ADHD and anxiety in children and can partner with you to create a personalized path toward calm, confidence, and growth. Your child’s brighter tomorrow starts with the first step you take today.
