Why People with ADHD Are Prone to Anxiety and Burnout—And What to Do About It
If you have ADHD, you probably know the feeling: racing thoughts, a never-ending to-do list, and that overwhelming sense of “I should be doing more.” You might push yourself until you hit a wall—exhausted, anxious, and completely burnt out.
You’re not alone. ADHD anxiety and burnout go hand in hand, and anxiety often tags along for the ride. But why does this happen? And more importantly, what can you do about it? Let’s break it down.
Why ADHD Makes You More Prone to Anxiety and Burnout
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Your Brain Is Always “On”
People with ADHD struggle with regulating their attention. This means your brain constantly scans, jumps between thoughts, or hyper-focusing on something for hours. It’s exhausting. When your brain doesn’t get enough downtime, stress builds up, leading to anxiety and burnout.
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You Feel Like You’re Always Behind
ADHD makes it hard to stay organised, remember deadlines, and finish tasks on time. This creates a cycle of stress: You feel overwhelmed by everything you need to do, then beat yourself up for not doing it—cue anxiety.
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Rejection Sensitivity Makes Things Worse
Many people with ADHD struggle with Rejection Sensitive Dysphoria (RSD), which makes even tiny criticisms or setbacks feel devastating. If you constantly feel like you’re letting others down (or, worse, yourself), it adds another layer of anxiety.
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You Overcommit and Crash
ADHD brains love novelty. You say yes to everything, excited by new projects, plans, and ideas. Then reality kicks in: you’re juggling too much, overwhelmed, and drained. Eventually, you crash.
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You Struggle with Self-Care
Let’s be honest—routines aren’t always ADHD-friendly. Sleep, hydration, exercise, and nutrition can easily take a backseat, even though they’re essential for managing stress. When self-care slips, so does your ability to cope.
How to Manage Anxiety and Avoid Burnout
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Work WITH Your Brain, Not Against It
Build systems that work for you instead of forcing yourself into neurotypical routines. To stay on track, use timers, body doubling (working alongside someone else), or visual reminders.
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Set Boundaries and Learn to Say No
Not everything needs your attention right now. Before saying yes to something, ask: Will this drain me more than it excites me? It’s okay to say no or ask for more time.
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Prioritise Rest (Even If It Feels Unproductive)
ADHD brains tend to go full speed ahead until they crash. Instead, schedule breaks before you hit that wall. Think of rest as fuel—not a reward you have to earn.
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Tame the To-Do List
Long lists can feel paralysing. Instead of writing down everything, pick 1-3 top priorities for the day. Small wins add up and help prevent overwhelm.
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Watch for Burnout Warning Signs
Feeling irritable, mentally foggy, or emotionally drained? These are early burnout signals. If you notice them, slow down before you spiral into complete exhaustion.
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Make Self-Care ADHD-Friendly
If traditional self-care routines feel impossible, find hacks that work for you. Struggle with drinking water. Use a fun water bottle. Forget to eat? Set reminders. Do you hate working out? Dance in your living room. The best self-care is the one you’ll do.
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Get Support (You Don’t Have to Do It Alone)
Therapy, ADHD coaching, or even talking to a friend who gets it can be a game-changer. External accountability can help you stay balanced.
Final Thoughts
ADHD makes you more prone to anxiety and burnout, but it doesn’t have to control your life. You can break the cycle when you understand why it happens and take small steps to work with your brain. Prioritise rest, set boundaries, and be kind to yourself. You’re doing better than you think.
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Enjoyed this blog, why not read 7 Calming Strategies to Defuse Jealousy and Rebuild Trust in Your Relationship next
My Youtube channel also has some interesting and supportive videos available to watch