How to use mindfulness for ADHD and anxiety together

PostedNovember 19, 2025

UpdatedNovember 21, 2025

ByMy Patient Advice

Author: Harriet Winslow, BSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Mindfulness is increasingly recognised as a helpful tool for managing both attention deficit hyperactivity disorder (ADHD) and anxiety. According to NHS guidance on mindfulness, practising awareness of the present moment can reduce racing thoughts, improve emotional control, and ease restlessness. Recent studies and meta-analyses show that mindfulness-based interventions (MBIs) such as mindfulness-based cognitive therapy (MBCT) and mindfulness-based stress reduction (MBSR) can benefit both adults and children living with ADHD and anxiety.

How mindfulness supports ADHD and anxiety

Mindfulness helps by training the brain to pause and notice thoughts and sensations rather than reacting automatically. Research from PubMed and SAGE Journals shows that mindfulness can modestly improve attention, impulsivity, and anxiety. These benefits come from increased activation of prefrontal brain regions involved in focus and self-regulation.

For people with ADHD, mindfulness reduces mental clutter, improves concentration, and supports better emotional balance. For those with anxiety, it helps calm physiological arousal and lowers stress levels. Regular practice can also lessen rumination and promote relaxation before sleeping.

NICE and NHS guidance

While the NICE NG87 guideline do not recommend mindfulness as a first-line therapy, it recognises it as a useful part of a holistic management plan for ADHD and anxiety. The NHS Talking Therapies programme offer mindfulness-based modules, often combined with CBT, to support emotional wellbeing and resilience. The Royal College of Psychiatrists also highlights mindfulness and meditation as safe, accessible methods for managing stress and self-awareness in ADHD.

Practical ways to use mindfulness

Start with short sessions of five to ten minutes and use guided resources such as mobile apps or group classes. Many people with ADHD find mindful movement, such as walking or yoga, easier than still meditation. Combining CBT with mindfulness (MBCT) is shown to offer stronger benefits for attention, mood, and anxiety control. Consistency is key: practising daily, even briefly, helps reinforce focus and emotional steadiness over time.

Key takeaway

Mindfulness is not a cure, but it can significantly help people with ADHD and anxiety feel calmer, more focused, and more in control. When used alongside therapy, medication, and psychoeducation, mindfulness offers an evidence-based way to build awareness, reduce overthinking, and support better mental health and wellbeing.

Harriet Winslow, BSc

Author

Harriet Winslow is a clinical psychologist with a Bachelor’s in Clinical Psychology and extensive experience in behaviour therapy and developmental disorders. She has worked with children and adolescents with ADHD, autism spectrum disorder (ASD), learning disabilities, and behavioural challenges, providing individual and group therapy using evidence-based approaches such as CBT and DBT. Dr. Winslow has developed and implemented personalised treatment plans, conducted formal and informal assessments, and delivered crisis intervention for clients in need of urgent mental health care. Her expertise spans assessment, treatment planning, and behavioural intervention for both neurodevelopmental and mental health conditions.

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.