Many women with ADHD also deal with anxiety. These two conditions tend to go hand in hand, and dealing with the symptoms of both can be extremely difficult. If you’re living with anxiety and ADHD, you might feel like time is always getting away from you.
You may be having trouble keeping up with your responsibilities at home, work, or school. Worst of all, forgetting about tasks and getting disorganized only worsens your anxiety—and when your anxiety symptoms are severe, it’s even harder to be productive.
How can you get your ADHD and anxiety symptoms under control so that you can live life fully? Here are a few tips that might help.
Talk Therapy and Medication
First, if you’re dealing with mental health conditions like ADHD and anxiety, it’s important to seek professional help. Trying to deal with your symptoms all on your own can worsen your quality of life.
Finding the right therapist can take time, but having an expert in your corner can help you gain the tools you need to alleviate your symptoms. Plus, your therapist can help you explore whether medication is the right choice for you.
Avoid Over Scheduling
It’s all too easy to over-schedule yourself these days. You might be trying to juggle lots of commitments at any given time. When someone asks for your help, invites you to an event, or suggests another activity to you, it’s understandable if you have a tough time saying no.
But when you’re living with anxiety and ADHD, you can’t afford to pack your schedule. You may need to get comfortable with saying no more often, and explaining to your loved ones that you have to focus on your top priorities for now. As your symptoms improve, you may be able to start making new commitments.
Moderate Sugar and Caffeine Consumption
If you have trouble sleeping because of your ADHD and anxiety symptoms, you might drink lots of coffee to boost your energy throughout the day. And when you feel your energy dipping, you may be tempted to reach for sugary snacks.
While your diet might not have a huge impact on your symptoms, consuming too much caffeine and sugar can absolutely exacerbate your anxiety levels. Limit your caffeine intake, and aim to eat nutritious meals and snacks with protein to give you stable energy.
Meditation, Yoga, and Breath Work
Meditation, yoga, and similar practices that help you practice mindfulness are not cures for anxiety or ADHD. However, keeping up with these habits on a regular basis might help you reduce the severity of your symptoms over time. You don’t need to go to classes, either. You can do yoga and meditate at home!
You might also find that keeping a journal helps you stay mindful. In your journal, you can write about your feelings during meditation sessions, and even note which symptoms you experienced on particular days.
Keep Your Environment Organized
If your space is cluttered, you might find it even harder to focus. Furthermore, losing track of items you need can make you feel anxious. Try to keep your space tidy in order to find some relief from your symptoms.
You don’t need hours and hours to deep clean your space. Instead, just try to keep your belongings in the right places. If you find it hard to block off time for cleaning, try setting a 5-minute timer and tidying up as best as you can within that limit.
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Are you struggling to cope with both anxiety and ADHD? Working with a therapist can help. Reach out to us to discuss your options for discussing your first session.