What Are Strategies for Managing Stress Related to ADHD? 

Managing stress is a significant challenge for individuals with ADHD, as they often experience heightened emotional reactivity and difficulty regulating their responses. However, there are several evidence-based strategies that can help reduce stress and improve focus. According to NHS guidelines (2025), relaxation techniques such as deep breathing exercises are effective for managing stress and improving emotional control in people with ADHD. 

Why Stress Is More Intense in ADHD 

People with ADHD often experience more intense stress responses due to difficulties with emotional regulation, impulsivity, and working memory. A study published in BMJ Open (2025) found that individuals with ADHD show greater emotional reactivity, which can make everyday stressors feel overwhelming. Effective stress management in ADHD involves calming the nervous system and promoting emotional resilience. 

Evidence-Based Stress Management Techniques 

Several strategies are proven to help ADHD individuals manage stress effectively: 

• Mindfulness: PubMed (2024) and Frontiers in Psychology (2024) have shown that mindfulness meditation, deep breathing, and progressive muscle relaxation improve emotional regulation and attention in both children and adults with ADHD. 

• Cognitive Behavioural Therapy (CBT): According to NICE NG87 (2025), CBT is an effective therapeutic approach for teaching coping strategies to manage ADHD-related stress and emotional dysregulation. CBT helps individuals reframe negative thoughts and learn stress-reduction techniques. 

• Exercise: Aerobic activity, such as walking or running, significantly reduces stress, boosts mood, and enhances focus. PubMed (2025) confirms that regular exercise is a reliable strategy for decreasing anxiety and promoting emotional stability. 

Practical Strategies for Everyday Stress Management 

To support stress management in daily life, the following strategies are essential: 

• Structured routines: Using visual schedules and task breakdowns helps reduce the unpredictability that can exacerbate stress in ADHD individuals. According to Education Endowment Foundation (2024), structured routines can improve focus and reduce anxiety in children with ADHD. 

• Time management skills: Teaching ADHD individuals how to prioritise tasks and take breaks is crucial for reducing stress. Regular breaks during tasks help avoid burnout and maintain attention. 

• Family and school support: Creating a supportive environment that reinforces relaxation strategies and healthy routines can buffer stress. According to RCPsych (2024), collaboration between parents, educators, and clinicians is essential for providing consistent stress-management support. 

Takeaway 

Managing stress is a critical component of ADHD care. Techniques like mindfulness, deep breathing, exercise, and CBT can all help individuals with ADHD regulate emotions, reduce anxiety, and improve overall functioning. By integrating these strategies into daily routines, ADHD individuals can better cope with stress and enhance their ability to focus and manage tasks. 

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