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Why do I feel socially awkward with ADHD? 

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Updated
ByMy Patient Advice
Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Feeling “socially offbeat” or anxiety in groups is common for people with ADHD, not because of poor social skills, but because ADHD affects attention, self-monitoring, and emotional regulation. According to the NHS and Royal College of Psychiatrists, many adults and children with ADHD describe feeling misunderstood, left out, or “too much” in social settings. 

Discover if you have ADHD

Why ADHD can make social situations harder 

Research indicates that impulsivity, inattention, and executive dysfunction collectively impact how individuals respond to social cues. You might interrupt without meaning to, lose track of conversations, or over-share when anxious, which indicates that impulsivity, inattention, and executive dysfunction collectively impact how individuals perceive and respond to leading to embarrassment or withdrawal later. Functional MRI studies in The Lancet Psychiatry highlight differences in brain networks involved in social awareness and emotional control among people with ADHD (The Lancet Psychiatry, 2024). 

Emotional sensitivity and rejection fears 

Emotional dysregulation can make ordinary social tension feel overwhelming. Many people with ADHD experience rejection-sensitive dysphoria (RSD), intense fear or pain when feeling criticised or excluded. According to Mind, this emotional intensity often leads to avoidance or masking, reinforcing feelings of loneliness (Mind, 2023). 

What NHS and NICE recommend 

NICE guidance NG87 and NHS advice emphasise that these challenges are part of ADHD’s neurodevelopmental profile, not personality flaws. Recommended supports include: 

  • Psychoeducation to help families and workplaces understand ADHD-related social differences. 
  • CBT or ADHD coaching to practise conversational timing, self-regulation, and confidence in group settings. 
  • Peer support and charities such as Mind to reduce stigma and promote social connection (NICE NG87, 2018). 

Building social confidence 

Practical strategies include: 

  • Preparing conversation cues or topics before group events. 
  • Using mindfulness or grounding techniques to manage overstimulation. 
  • Practising self-compassion, awkward moments happen to everyone. Structured programmes such as Theara Change focus on social skills, emotional regulation, and self-acceptance within evidence-based ADHD coaching frameworks. 

Takeaway

Social awkwardness in ADHD is not a flaw; it is a reflection of how the ADHD brain processes attention, emotion, and interaction. With psychoeducation, therapy, and supportive environments, people with ADHD can strengthen social confidence and feel genuinely connected. 

Victoria Rowe, MSc
Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

Dr. Rebecca Fernandez, MBBS
Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy. 

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