How Do You Manage Work-Related Anxiety When You Have ADHD?

PostedSeptember 19, 2025

UpdatedSeptember 22, 2025

ByMy Patient Advice

Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

For people with ADHD, tight deadlines, urgent emails, and missed meetings can make the workplace feel overwhelming. ADHD work anxiety is not just about external stress; it is also driven by internal challenges with focus, organisation, and emotional regulation. This anxiety can lead to avoidance, overwhelm, or burnout if not managed well. But with the right coping strategies, it is possible to work with less panic and more peace.

ADHD-Friendly Tools for Stress at Work

Here is how to approach stress management with tools designed for ADHD brains, practical, repeatable, and gentle:

Break big tasks into small, clear steps

Ambiguity can increase anxiety. Break tasks into short, specific to-dos such as ‘open file,’ ‘write introduction,’ or ‘email draft.’ Clear instructions help reduce mental clutter.

Use mindfulness to slow spirals

Even one minute of deep breathing or focusing on your senses can interrupt racing thoughts. Mindfulness does not need to be perfect, just consistent.

Build in buffer time not just deadlines

Last-minute scrambles spike cortisol. Schedule prep time before big tasks or meetings to reduce pressure and give your brain space to settle.

Talk it through, don’t bottle it up

Whether it is a colleague, coach, or therapist, saying “I’m feeling stuck” is a strength, not a flaw. Verbalising your worries helps disarm them and often leads to solutions.

Managing ADHD work anxiety is not about being tougher, it is about being strategic with your energy and kinder to your mind. Visit providers like ADHD Certify for personal consultations and anxiety-reducing tools tailored to your work life.

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to Workplace challenges.

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.