Is it ADHD or Anxiety? How to Tell the Difference—and Why It Matters

Let’s be real: mental health isn’t always black and white. If you’ve ever asked yourself, “Is this ADHD or just anxiety?”—you’re not alone. The confusion is very real.

At JMS Behavioral Health, we hear these questions every day: “Why can’t I focus?” “Why does my brain feel like it’s always in overdrive?” “Why do simple tasks feel so exhausting?”

The truth is, ADHD and anxiety can look a lot alike—but they’re not the same. Understanding the difference can change everything about how you care for your mind, your body, and your daily life.

What Is ADHD?

ADHD (Attention-Deficit/Hyperactivity Disorder) is a neurodevelopmental condition. That means it affects how the brain grows and functions—specifically around focus, impulse control, and how we manage everyday tasks.

Core ADHD Signs:

• Trouble paying attention or following through

• Avoiding tasks that require sustained focus

• Constantly misplacing things (yes, even your phone while you’re holding it)

• Feeling like you’re always moving—even when you’re sitting still

• Blurting things out or interrupting others

• Chronic forgetfulness

ADHD starts in childhood, but many people—especially adults—don’t realize they have it until much later in life.

What About Anxiety?

Anxiety is more about the emotional overload.  It’s your brain stuck in “what if” mode—worried about the future, overanalyzing the past, and bracing for the worst-case scenario.

Core Anxiety Signs:

• Racing thoughts and excessive worry

• Trouble sleeping (because your brain won’t shut up)

• Muscle tension, restlessness, and irritability

• Avoiding things that might trigger judgment or failure

• Feeling on edge all the time

• Difficulty concentrating—because fear is taking up all your mental space

Anxiety can develop at any point in life, often after stress or trauma.

Where Things Get Murky: The Overlap

Here’s where people start to feel stuck. ADHD and anxiety can share symptoms like:

• Restlessness

• Trouble focusing

• Irritability

• Sleep problems

• Feeling overwhelmed

• Procrastination and forgetfulness

So how can you tell them apart?

ADHD vs. Anxiety: What’s Really Going On?

Symptom	ADHD	Anxiety
Focus	Can’t focus because your brain wants more stimulation	Can’t focus because worry thoughts hijack your attention
Restlessness	Movement feels good—your brain craves it	Movement stems from tension—your body’s reacting to fear
Avoidance	Avoids boring or unstimulating tasks	Avoids situations where failure, judgment, or fear is expected
Sleep Issues	Can’t wind down because the mind’s buzzing with ideas	Can’t sleep because you're stuck worrying about tomorrow
When It Starts	Usually begins in childhood (even if missed or misdiagnosed)	Can start at any point, often tied to stress, loss, or trauma

Can You Have Both? Yup.

We can't afford to ignore anxiety when it comes to ADHD. They’re not just distant cousins—they’re more like roommates sharing the same nervous system. Research clearly indicates that more than half of adults with ADHD also exhibit symptoms of anxiety or meet the criteria for an anxiety disorder.

A large retrospective case-control study found that 34.4% of newly diagnosed adults with ADHD also had a comorbid anxiety disorder, compared to just 11.1% in adults without ADHD (Schein et al., 2023). That’s not a coincidence—it’s a signal. Other important studies have found similar or even higher numbers, showing that between one-third and more than half of adults with ADHD also have an anxiety disorder.

Now, these numbers vary depending on the tools used and whether the study focuses on anxiety symptoms versus formal diagnoses, but the overall takeaway remains clear: this comorbidity is common, and it significantly alters the treatment landscape.

Bottom line? If you’re living with ADHD, anxiety screening shouldn’t be optional—it should be standard care. You should receive a comprehensive approach.

• Disorganization from ADHD makes anxiety worse

• Worry from anxiety makes it even harder to focus

• You may bounce between panic and procrastination

• And most importantly: you need a treatment plan that addresses both

Why Diagnosis Matters (Hint: No, TikTok Isn’t Enough)

We get it—online quizzes feel helpful. But when it comes to ADHD or anxiety, you need a professional to look at the full picture.

A proper diagnostic evaluation includes

• A detailed personal and family history

• Structured assessment tools

• Questions about your childhood, school, and work performance

• A medical screening to rule out things like thyroid issues

• Sometimes neuropsychological testing

Our team at JMS offers comprehensive 90-minute evaluations, followed by customized treatment plans to meet your needs—not someone else’s checklist.

Let’s Talk Treatment

Whether you’re dealing with ADHD, anxiety, or both, there are options.  We take a whole-person approach that might include.

For ADHD:

• Stimulant or non-stimulant medication

• Executive functioning strategies

• Behavioral therapy

• Daily routine support (sleep, nutrition, movement)

For Anxiety:

• Antidepressants like SSRIs/SNRIs

• CBT (Cognitive Behavioral Therapy)

• Mindfulness and stress reduction techniques

• Gentle exposure work (if needed)

For Both:

• Medication plans that support both focus and calm

• Therapy that addresses overwhelm, time management, and emotional regulation

• Ongoing support from a provider who listens and adjusts as needed

When Should You Reach Out?

Don’t wait until you’re burned out or barely hanging on. If any of the following resonate, it’s time to get help:

• Your work, relationships, or health are suffering

• You’re constantly overwhelmed no matter how hard you try

• You’re using caffeine, alcohol, or substances just to cope

• Loved ones have mentioned concern

• You’re stuck in self-doubt, shame, or exhaustion

You deserve more than survival mode. You deserve clarity, balance, and peace of mind.

Final Thoughts: This Is Treatable

You’re not “lazy.” You’re not “too sensitive.” And you’re definitely not alone.

Whether it’s ADHD, anxiety, or both—the path to feeling better starts with understanding what’s going on in your brain.  At JMS Behavioral Health, we specialize in compassionate, culturally aware, evidence-based care that meets you where you are.

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Schein, J., Cloutier, M., Gauthier-Loiselle, M., Bungay, R., Arpin, E., Guerin, A., & Childress, A. (2023). Risk factors associated with newly diagnosed attention-deficit/hyperactivity disorder in adults: a retrospective case-control study. BMC Psychiatry, 23(1). https://doi.org/10.1186/s12888-023-05359-7

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