Is it ADHD or anxiety? How to tell the difference
- Moe Orabi
- 18 hours ago
- 6 min read
If you feel scattered and tense you may wonder is it ADHD or anxiety. These conditions can look alike. They also show up together for many people. This guide explains the key differences, where they overlap, and the next steps to get the right help in Virginia. It uses plain language and trusted national resources. It also shows how our team at Grace Health Services in Stafford and Ruther Glen can help you start care that fits your life. (Grace Health Services)
What ADHD and anxiety have in common
Both ADHD and anxiety can make it hard to focus. Both can leave you restless and worn out. When the two conditions occur together symptoms can feel stronger and daily tasks can feel harder. Research shows high rates of overlap between ADHD and anxiety in adults. That is why a careful evaluation matters before you choose a plan. (PMC)
How ADHD looks
ADHD is a neurodevelopmental condition. It often begins in childhood and can last into adult life. Common signs include trouble with attention, impulsive choices, and a sense of constant motion. Adults may miss deadlines, lose track of tasks, or struggle to finish long projects. The Centers for Disease Control and Prevention explains that treatment can include medication, therapy, skills training, or a mix of these tools. (CDC)
ADHD signs you might notice
You often lose items or forget steps
You start tasks and jump to something else
You feel driven to move and talk
You interrupt without meaning to do so
You struggle with time and planning
You hyper focus on one activity and ignore others
How anxiety looks
Anxiety involves frequent worry and physical tension that is hard to control. It can affect sleep, mood, and focus. Your thoughts may race. Your muscles may feel tight. You may avoid tasks or places because you fear a bad outcome. The National Institute of Mental Health notes that treatment often includes therapy, medication, or both. (National Institute of Mental Health)
Anxiety signs you might notice
You worry most days and cannot turn it off
You feel keyed up with a tight chest or an upset stomach
You dread tasks and put them off
You have trouble falling asleep or staying asleep
You seek constant reassurance from others
For a fuller list the CDC outlines symptoms and how diagnosis works across the lifespan. (CDC)
Why the two get mixed up
An anxious brain and an ADHD brain can both struggle with focus. For ADHD the mind often shifts away from tasks due to low interest or low stimulation. For anxiety the mind locks on worry and pulls focus away from the task. In both cases work and school can suffer. These shared effects make a clear evaluation essential. Large reviews show that many adults have both conditions which can increase the burden of symptoms if not treated together. (PMC)
Simple ways to tell them apart
These prompts can help you think about your pattern before your visit. They are not a diagnosis.
Think about when symptoms began
ADHD usually starts in childhood even if a person was not tested at that time. Anxiety can start at any age and may rise after stress or life change. The CDC notes that many adults live with ADHD that was not recognized earlier so a careful history is key. (CDC)
Think about what triggers trouble
ADHD trouble rises when a task is long, boring, or has many steps. Anxiety trouble rises when a task or situation feels risky even if the risk is low.
Think about how your body feels
ADHD may feel restless yet not worried. Anxiety often brings strong body signs like tight muscles, trembling, or a racing heart along with worry.
Think about relief
ADHD often improves when tasks are broken into short steps with clear rewards. Anxiety often improves when worry thoughts are challenged and when the body calms with breathing and grounding.
How a clinician sorts this out
A good evaluation looks at your full story, current symptoms, and past records. It checks for both ADHD and anxiety and for other issues that can affect focus such as sleep, depression, or trauma. Diagnosis for ADHD uses standard criteria and may include rating scales from you and someone who knows you well. Anxiety is diagnosed by a clinical interview that reviews worry, tension, triggers, and impact on life. National guides explain these steps and stress the value of a tailored plan. (CDC)
When you have both ADHD and anxiety
Many people do. It is common and treatable. A plan can aim at both at the same time. That plan may include skills training and therapy to reduce worry and improve planning along with ADHD medication or nonmedication strategies. Reviews of adults with ADHD report that treating both conditions can improve daily function when plans are coordinated. (PMC)
Treatment options that often help
Medication for ADHD
Stimulant or nonstimulant medicines can improve attention and reduce impulsive behavior. A careful plan starts low, checks benefits and side effects, and adjusts with follow up. The CDC explains that adults can benefit from medication, therapy, education, or a mix. (CDC)
Therapy for anxiety and ADHD
Therapy can teach skills to calm the body and focus the mind. Cognitive and behavior strategies help you plan your day, manage time, and reduce avoidance. NIMH notes that therapy is a core part of care for anxiety and can be paired with medicine when needed. NIMH also explains that therapy can help people with ADHD cope with daily challenges and build confidence. (National Institute of Mental Health)
Lifestyle steps that support your care
Set a regular sleep timeMove your body each day even a short walk helpsUse one calendar and one task listBreak work into short blocks with short breaksPractice slow breathing when worry risesKeep meals steady to avoid energy crashes
These steps add power to your clinical plan and are easy to start today.
How telehealth can make care easier in Virginia
Telehealth lets you meet from home or work which saves travel time and reduces missed visits. Federal health sites explain that telehealth supports behavioral health by improving access and follow up. Guides also show how to prepare for a safe and private video visit. Our team uses secure telehealth to serve patients across the region while also offering in person options. (telehealth.hhs.gov)
Why choose Grace Health Services
We care for ADHD and anxiety across the lifespan. We offer psychiatric evaluation, medication management, and therapy options. You can be seen in Stafford or Ruther Glen or by secure telehealth across Virginia. Our ADHD page explains how we build plans with medicine and skills that fit daily life. You can request a visit and get started with a plan that feels doable. (Grace Health Services)
What to bring to your first visit
A list of medicines and doses
Any past records or testing
Notes on when symptoms began
Three goals you want to reach
Examples include finish tasks on time, feel calmer at work, sleep better, or drive with better focus
Quick self check questions
Do your symptoms show up since childhood and across many settings
Do you feel worried most days or only during certain tasks
Do body signs like tight chest or stomach pain rise with your thoughts
Do short task blocks and simple rewards help your focus
Do grounding skills reduce your worry and help you act
Your answers can guide the first plan your clinician creates with you.
When to seek help now
If focus or worry harms work, school, driving or relationships, it is time to talk to a professional.
If you feel unsafe or in crisis, call or text 988 for the Suicide and Crisis Lifeline or use the federal find help pages to locate care. These services are free and available every day. (SAMHSA)
The path forward at Grace Health Services
Step one: contact our team to schedule an evaluation in Stafford, in Ruther Glen, or by telehealth
Step two: complete your first visit and receive a clear plan
Step three: begin your plan and follow up to adjust what is needed
Step four: build skills that make your days calmer and your work easier
If you are asking is it ADHD or anxiety we can help you find out and start feeling better.
