Insights into the Mind

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Here is something that took me a long time to understand: both ADHD and anxiety can make you feel scattered, overwhelmed, and completely unable to focus — and that overlap is exactly why so many people end up misdiagnosed, or treated for only one when they actually have both. Understanding the real ADHD vs anxiety differences is not just an academic exercise. It is the difference between managing your mental health effectively and spending years wondering why nothing is quite working.

Why ADHD and Anxiety Get Confused So Often

When I was going through my worst period with anxiety in my mid-twenties, one of the things that confused me most was how much it looked like distraction from the outside. I would sit down to work and my brain would simply refuse to cooperate. Tasks felt impossible. I would avoid opening emails. I cancelled plans because the mental load of them felt insurmountable. A few people in my life quietly suggested I might have ADHD. I did not. What I had was anxiety that was consuming so much of my cognitive bandwidth that I had almost none left for anything else.

But here is where it gets complicated — that experience is genuinely similar to what many people with ADHD describe. And for a significant number of people, both conditions are present at the same time. Research suggests that around 50% of adults with ADHD also have an anxiety disorder. That co-occurrence makes the picture even harder to read.

The surface symptoms that overlap include:

• Difficulty concentrating or finishing tasks
• Feeling overwhelmed by everyday demands
• Sleep difficulties
• Restlessness and irritability
• Forgetting things and feeling disorganised

So how do you begin to tell them apart? You have to look at the why, not just the what.

The Core ADHD vs Anxiety Differences That Actually Matter

The clearest way I have found to think about this — and therapists often describe it similarly — is to ask where the difficulty originates.

With anxiety, the brain gets stuck in a loop of threat detection. You cannot focus because part of your nervous system is convinced something is wrong, and it is pulling your attention towards that perceived danger whether you like it or not. The worry comes first. The avoidance, the procrastination, the mental fog — those follow on from the fear.

With ADHD, the brain struggles with regulation of attention itself. It is not that something scary is pulling focus away — it is that the neurological system that manages attention, impulse control, and working memory works differently. A person with ADHD might hyperfocus intensely on something they find interesting and then be completely unable to direct that same attention towards something they do not. There is no underlying worry driving it — the brain simply does not prioritise and filter in the typical way.

Some questions worth sitting with:

• Do you avoid tasks because you are frightened of doing them badly, or because you genuinely cannot make yourself start them even when you want to?
• Does your mind race with specific worries, or does it jump between unrelated thoughts?
• Have concentration difficulties been present since childhood, or did they appear alongside stress or a major life event?
• Do you feel relieved when something anxious resolves, or does the difficulty persist regardless of your stress level?

These are not diagnostic tools — but they are the kinds of questions a good assessor will explore with you. I would always recommend speaking to your GP or a qualified mental health professional if you are seriously questioning either diagnosis. Getting this right really does matter for treatment.

How Treatment Differs — And Why the Right Label Helps

I know some people push back on the idea of labels, and I understand that instinct. But something I have come to believe strongly — both from my own experience and from everything I have read — is that an accurate understanding of what is actually happening in your brain changes what you do about it.

Cognitive Behavioural Therapy (CBT), for example, is highly effective for anxiety. It works by identifying and challenging the thought patterns that fuel anxious responses. If your concentration difficulties are anxiety-driven, CBT can genuinely shift the whole picture. If you are interested in exploring CBT on your own alongside professional support, Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks is an accessible and well-structured workbook I have recommended to friends — it walks you through the process in a manageable way. The CBT Workbook for Mental Health is another solid option if you want something broader that covers multiple areas of wellbeing.

For ADHD, the approach is different. ADHD coaching, medication (assessed and prescribed by a specialist), and specific skills-based strategies around executive function tend to be the most effective routes. CBT can still be helpful — particularly for the anxiety and low self-esteem that often develop alongside ADHD — but it is not the primary tool. If you suspect ADHD is part of your picture, The Complete CBT Workbook for Adults with ADHD is specifically designed for that combination and covers stress, anxiety, and self-confidence in short 15-minute exercises that suit the ADHD brain.

Treating anxiety with ADHD strategies, or vice versa, is a bit like using the wrong key in a lock. It is not that nothing will help — some things genuinely overlap — but you will not get the door fully open.

Practical Things That Help While You Are Figuring It Out

Whether you are waiting for an assessment, in therapy already, or just beginning to ask these questions, there are some practical tools that support mental clarity and emotional regulation across both conditions.

Journalling is one of the most consistently useful things I have come back to across different periods of my mental health journey. It helps you notice patterns — and noticing patterns is exactly what you need when you are trying to understand what is driving your symptoms. The LIFTINSPIRE CO. Finding Balance Mental Health Journal is a lovely structured option with six months of daily prompts focused on mindfulness and self-care. If you prefer something less guided, this Mindfulness Journal for Calm, Clarity, and Daily Reflection gives you space to write freely.

For days when sitting down to write feels like too much, Allura and Arcia’s 52 Stress Less and Self Care Cards offer a gentle, low-effort way to engage with mindfulness and anxiety relief — you just pick a card. I like these for the kind of days when your brain genuinely cannot do more than one small thing.

On the supplement side, magnesium glycinate is something I have found genuinely useful for sleep and nervous system regulation — and there is reasonable research behind it for both anxiety and general stress. Pure Encapsulations Magnesium Glycinate is a high-quality option if you want something well-sourced, or this Magnesium Glycinate 500mg supplement is a well-reviewed vegan and non-GMO alternative. As always, check with your GP before starting any supplement, especially if you take other medications.

Getting Actual Answers: Where to Start

Understanding the ADHD vs anxiety differences in theory is useful — but getting a proper professional assessment is what actually moves things forward. In the UK, you can start by speaking to your GP about a referral for ADHD assessment through the NHS, or seek a private assessment if waiting lists are a concern. For anxiety, your GP can refer you to IAPT (now NHS Talking Therapies) for CBT or counselling. Many people find it helpful to bring notes to that first appointment — what symptoms you experience, when they started, how they affect daily life. That preparation genuinely makes a difference.

If you are outside the UK, a psychiatrist, clinical psychologist, or your primary care doctor is a good first port of call. Do not let the complexity of the overlap put you off seeking support — the fact that these conditions can look similar does not mean they are impossible to distinguish. A good clinician will take the time to look at the full picture.

From my own experience, the two years I spent undiagnosed with anxiety were genuinely hard — not because nothing was available, but because I did not know what I was dealing with or who to ask. If reading this has made something click, even slightly, I hope it gives you a little more confidence to start those conversations.

You deserve support that actually fits what you are going through. I hope you find it.

With warmth,
Lucy x