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How can I manage stress at work with ADHD? 

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

Work can be a major source of stress for adults with ADHD. According to NICE guidance (NG87), ADHD affects focus, planning, organisation and emotion regulation, skills essential for managing workload and workplace relationships. Without the right support, this can lead to anxiety, burnout, and self-doubt. 

Discover if you have ADHD

Why stress builds up 

A 2022 study in BMC Psychiatry found that adults with ADHD frequently experience constant pressure, exhaustion, and feeling “behind” at work. Difficulties with time-management, prioritisation, and emotional regulation can create a cycle of overwork, perfectionism, and guilt, increasing the risk of burnout. 

Similarly, the Royal College of Psychiatrists notes that impulsivity and inattention often lead to missed deadlines, conflict, or difficulty keeping up with change. These experiences can erode confidence, especially in demanding or fast-paced jobs. 

What helps reduce work-related stress 

NICE recommends that every adult with ADHD has a comprehensive treatment plan addressing psychological, behavioural and occupational needs. Medication (when indicated) can help reduce distractibility and emotional reactivity, while CBT-style and coaching interventions teach practical coping and problem-solving skills. 

A 2023 study in the Scandinavian Journal of Occupational Therapy found that sustainable working with ADHD depends on flexibility, tailored routines, and supportive management, not just individual effort. Participants reported feeling calmer and more capable when managers understood ADHD and allowed adjustments for energy levels and focus patterns. 

Reasonable adjustments that make a difference 

Under the UK Equality Act 2010, ADHD can be recognised as a disability, which means employers must make reasonable adjustments to reduce disadvantage. Practical examples include: 

  • Quiet or low-distraction workspaces 
  • Written as well as verbal instructions 
  • Flexible start times or hybrid working 
  • Clear task lists and regular brief check-ins 
  • Use of planners, reminders, or noise-cancelling headphones 

 Berkshire Healthcare emphasises that these adjustments reduce overwhelm and prevent stress-related sickness absence. The ACAS neurodiversity guide also encourages employees to collaborate with staff to find what works, from flexible scheduling to access to job-coaching or occupational-health advice. 

Reassuring takeaway 

Workplace stress with ADHD is not a personal failure; it is a signal that systems, not people, need adjustment. According to NICE and RCPsych, the best outcomes come from combining ADHD-informed treatment with environmental support. With understanding, structure, and flexibility, adults with ADHD can manage stress more effectively and thrive in their careers, not just survive them. 

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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