Anxiety, ADHD, or Both?

Humpty Dumpty sat on a wall. Humpty Dumpty . . . whoa, did you see that squirrel run across that wall, well, I guess it’s a fence, chasing . . . eggs . . . I need to go to the grocery store because we have no food because I keep forgetting to go and I’m tired of fast food . . . that squirrel was fast and he’s gone . . . I love fall . . . I keep forgetting to schedule my daughter’s senior pictures.

Wait. What was I doing? Oh yeah, reading this nursery rhyme.

Ugh! How am I going to be able to hold down a job if I can’t even read a stupid nursery rhyme? I guess I wouldn't have to remember going to the store then because I wouldn’t have any money. I’m so useless. How am I supposed to concentrate when there’s so much pressure in my head? Make it stop! What is wrong with me?

Difficulty concentrating, distractibility, racing thoughts, poor performance (on the job, in school, with daily tasks), irritability: these are indeed things that could make someone ask, even plead, “What is wrong with me?”

[Note: I hate to think in terms of “wrong” when it comes to people. When we think of difficulties as something fundamentally wrong with us, we can easily become quite down on ourselves. Instead, reframe the question so that “What’s wrong with me?” becomes “What is it that I’m experiencing that’s causing me these difficulties?”]

So what’s going on when our head spins and we feel frazzled, out-of-control and so frustrated and frightened that we’re unable to pay attention or concentrate? The answer isn't always an easy one to figure out, but these experiences can point to different things, such as anxiety or attention-deficit disorder/attention-deficit-hyperactivity disorder (ADD/ADHD).

Anxiety and ADD/ADHD

Anxiety and ADD/ADHD are two different disorders. However, they have symptoms that overlap. Not only that, but they can occur together. According to the Anxiety and Depression Association of America, about half of all adults who live with ADHD are likely to have an anxiety disorder as well.

For the frustrated person above attempting to read a simple nursery rhyme, what was happening? Of course we don’t know nearly enough about this person to diagnose him/her, but we do know that things he or she was dealing with fit both anxiety and ADD/ADHD. The symptoms fit with both disorders. Chances are high that this person is also restless, hyperactive and has difficulty sleeping, for these can also be part of both anxiety and ADHD.

With ADHD, symptoms also include forgetfulness and disorganization.

With anxiety, additional symptoms include excessive worry and irrational fears. Further, anxiety is often accompanied by intense physical symptoms.

Decreasing Symptoms of Both ADHD and Anxiety

Even when you know what’s happening, it’s difficult to calm a roiling mind and body. To rub salt in the metaphorical wound, with anxiety and ADHD, one can make the other worse. Anxiety can so preoccupy our thoughts that we become forgetful and maybe even disorganized. And ADHD can feel chaotic and unsettling, thus increasing anxiety.

But take heart -- no one is doomed to a lifetime of distracted agitation and runaway thoughts. Here are some tips.

Pay attention (no easy task with anxiety and ADHD, but it’s worth it):

• When do your symptoms worsen?
• When are they better?
• Why? Look for patterns (what’s making them better/worse).
• What is the most bothersome for you right now and how can you make it a little better?

Talk nicely to yourself:

• Both anxiety and ADHD tend to make us harshly self-critical. It’s common to label ourselves negatively with words like stupid or worthless.
• Pay attention (again with the paying attention, but again, it’s worth it) to how you’re talking to yourself. Berating yourself because you can’t concentrate won’t help you concentrate. Having strategies in place that, step by step, make things better and congratulating yourself on all of the things you’re doing well will, indeed, help slow everything down so you can be present in the world.

Remember, too, that sometimes it’s good not to pay attention. I happened to miss the end of the Humpty Dumpty nursery rhyme at first, so I didn't learn that Humpty smashed irreparably. Therefore, I know that I can be put back together again. We all can.

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