How ADHD can affect your mental health
ADHD can sometimes affect your mental health. Anxiety, depression, and other disorders occur more often in people with ADHD. And sometimes the symptoms overlap, making it harder to diagnose what you’re struggling with. Learn more.
Attention-deficit hyperactivity disorder is a common condition that stems from differences in the brain. People with ADHD struggle with focus and executive function, a set of skills that help with managing emotions, planning, and prioritizing. Think of these skills as the air traffic control system of the brain. ADHD affects much of everyday life. That includes your mental health.
ADHD often co-occurs with other mental health challenges. This can make it hard for health care providers to find the right diagnosis. Many disorders share symptoms with ADHD. For example, ADHD and anxiety can both make it hard to focus and manage emotions. This overlap means you might get a different diagnosis before, or instead of ADHD.1
Understanding how ADHD impacts your mental health can help you understand your needs. Keeping track of your mental health and how it affects your ADHD symptoms can help you and your health care provider identify trends. And these trends can help you identify when you might need some support.
Not sure where to begin? Download Understood’s ADHD and mood tracker. You can log how you’re feeling each day along with the intensity of your ADHD symptoms.
ADHD and mood trackerPDF - 82.5 KB
Read on to learn more about the connection between ADHD and mental health.
Stress and burnout
ADHD can make life feel overwhelming at times. Research suggests that people with ADHD experience higher levels of stress.2 This ongoing stress can feed a cycle of burnout.
What a burnout cycle might look like:
Your ADHD makes it hard to stay on top of tasks
You feel stressed because you’re struggling to get things done
The stress you feel makes your ADHD symptoms worse
And repeat
Tip: Be honest with yourself about how you’re coping and what you can handle. It’s OK if you need to step back from some responsibilities or social plans. Sometimes with ADHD, everything feels equally important. Take some time to consider what you can let go of. (Do you really need to color-code your socks right now?) This can help you identify and focus on your top priorities.
Increased mental load
ADHD brains work overtime, all the time. All of this work leads to what’s called “cognitive overload.” Your working memory can’t keep up with all of the information you need in the moment. Being overloaded makes ADHD symptoms feel worse. And this can leave you feeling overwhelmed.3
Tip: Writing things down can help. Planners, calendars, or reminders make it easier to manage time and stay organized. Sticking to a consistent schedule can also help. And asking for support when you need it will ease stress and help you stay on track.
Issues with self-confidence
Women feel greater pressure to be good at planning and organization — tasks that are more difficult with ADHD. It’s easy to blame yourself when you have a hard time with tasks you think you “should” be good at. These struggles mean that women with ADHD often grew up hearing a lot of negative feedback. (“You’re lazy.” “If you’d just try harder….”) Being told these things again and again may have chipped away at your confidence. You may have started to think it was all true. That’s why it’s important to find the right diagnosis and get support.1
Tip: Reframe negative self-talk. Instead of saying “I’m such a mess,” you could try “My ADHD makes it hard for me to stay organized. I just don’t have those skills yet.”
Fatigue
Adults with ADHD experience more fatigue than people without ADHD.4 After all, it takes a lot of time, energy, and brain power to manage life with ADHD.
ADHD can also make it hard to get a good night’s sleep. Research shows it can take longer to fall asleep if you have ADHD. You may also wake up more during the night.5 So, you’re exhausted but find it hard to drift off. Then, because you’re not sleeping enough, you feel worn out and can’t concentrate.
Tip: Recognize that an ADHD brain may require more support for sleep. One place to start is by reviewing your sleep hygiene.
Changes that might help include:
Exercising or moving more throughout the day6
Limiting caffeine
Avoiding screens for at least an hour before bed
Going to sleep and waking up at the same time every day
Other mental health concerns
ADHD often co-occurs with other mental health disorders. In fact, as many as 80 percent of adults with ADHD have at least one other mental health condition.7 Some of the most common are:
Anxiety
Symptoms of ADHD and anxiety can look similar. Symptoms can look like being easily distracted, feeling restless, having trouble completing tasks, and more. Because symptoms can look alike, some people receive an anxiety diagnosis when they actually have ADHD. Or they may be diagnosed with ADHD instead of anxiety.
It’s also very common to have both ADHD and anxiety. As many as half of those living with ADHD also have an anxiety disorder.8 And the disorders feed into one another. For example, if you’re anxious about a project, that anxiety can make it even harder for you to focus. And if your ADHD makes it hard to do a task, you may feel anxious about that.
Tip: Both ADHD and anxiety are treatable, but the treatments are different. Getting the right diagnosis is key. Talk to your health care provider if you suspect you may have ADHD and anxiety.
Depression
Depression is more than just feeling sad. It can make everyday tasks, like doing laundry or getting out of bed, much harder. ADHD and depression often go hand in hand. And the symptoms can look similar. Treating ADHD can help ease depression symptoms and vice versa. If you suspect you might have ADHD or depression, talk to your health care provider.
Tip: Women with ADHD are more likely than men to have depression.9 And women are also more likely to be diagnosed with depression than with ADHD. It’s important to get a good evaluation so that you can get the support you need.
Social anxiety
ADHD symptoms can make it harder to connect with people. You might miss social cues, feel out of place, say too little, or talk too much. The more socially awkward you feel, the more anxiety it causes. You might feel anxious in social situations, but if you start to avoid or fear them, it can be a sign of social anxiety disorder. Many people with social anxiety disorder also have ADHD.
Tip: Be gentle with yourself. Keep in mind that you have a lot to offer. You are worthy of love and acceptance. The kinder you are to yourself, the more courage you will have to make small, manageable social moves. You might compliment a co-worker, chat with your barista, or speak up in a group chat. Over time, the small successes will help you relax and feel less anxious. If your social anxiety keeps you from going out and interacting with others, speak to your health care provider.
Postpartum mood disorders
Research shows that women with ADHD are five times more likely to experience postpartum mood disorders.10
The hormone estrogen increases during pregnancy. This increase boosts the happy hormone dopamine and can reduce ADHD symptoms. But this boost is only temporary. After pregnancy, estrogen and dopamine levels fall. This can leave you feeling sad or depressed.11 Sadness that gets worse or that doesn’t go away can be a sign of a postpartum mood disorder.
Tip: Talk to your health care provider about the pros and cons of continuing ADHD medication during pregnancy. And let family and friends know that you may need extra support during those first few months after giving birth. If you notice that you’re still feeling down or anxious after a few weeks, consider talking to a professional.
Bipolar disorder
ADHD doesn’t cause bipolar disorder. But the two share some symptoms.
Bipolar disorder causes extreme changes in mood.12 Moods can shift from very low (depression) to very high (mania). Both ADHD and bipolar disorder can include mood swings, impulsivity, hyperactivity, and inattention. As many as 20 percent of people with ADHD also have bipolar disorder.13
Tip: Medical treatment is not “one size fits all.” A psychiatrist can help you find the right balance of medication and therapy.
Eating disorders
Women with ADHD are more likely to develop an eating disorder. The most common eating disorders in women with ADHD are binge eating disorder and bulimia.14 Researchers aren’t sure why women with ADHD are more likely to have eating disorders. It may be because healthy eating requires planning, organizing, managing time, and handling cravings. All of which are hard for people with ADHD.
Tip: Eating disorders are serious and require treatment. They’re not a failure of willpower or anything to be ashamed of. If you’re concerned that you might have an eating disorder, talk to your health care provider or a trusted friend. They can help you find support.
Substance use disorder
Around 1 in 4 people with ADHD misuse substances like alcohol, drugs, and tobacco.15 Misusing substances can cause impulsive behavior16 and problems at work and in relationships. All of which can worsen ADHD symptoms.
Having ADHD can make you more impulsive or likely to take risks. This impulsivity can lead people with ADHD to try or misuse substances. Some people also use substances to self-medicate and improve their focus, mood, or sleep. Though substance use may offer temporary relief, it won’t help manage symptoms long-term. And it can ultimately end up worsening ADHD symptoms.
Substance use disorder is more common in men. And, like ADHD, the disorder can run in families.16
Tip: Being thoughtful about your relationship to substances is important. Limiting substance use — and asking for help — can make a big difference.17
Next steps
Understanding how ADHD can affect your mental health is key. Don’t keep mental health concerns to yourself. Talk to a friend, your partner, or someone you trust. You can also reach out to a counselor or therapist. Or consider tapping into online resources and support groups. Finding resources can make it easier to get the support you need to thrive.
Summary
ADHD is a lifelong condition that comes from differences in how the brain develops. It affects skills like focus, impulse control, organization, and time management. As many as 80 percent of people with ADHD also have at least one mental health condition. Some of the conditions that often co-occur are:
Mood and anxiety disorders
Eating disorders (more common in women)
Substance abuse disorders (more common in men)
Symptoms of these conditions often overlap with ADHD symptoms. For example, ADHD and anxiety can both make it hard to stay focused and manage your emotions. The overlap can make it harder for doctors to make a correct diagnosis.
It’s important to look at and treat each condition separately. But sometimes, just treating ADHD can relieve depression symptoms and lift your mood.
ADHD doesn’t just co-occur with mental health conditions. It can also impact your mental health. The challenges of ADHD can create stress, burnout, and mental overload. And many people with ADHD also have low self-esteem, particularly women.
Getting the correct diagnosis lets you address the source of the symptoms you’re experiencing.
