Dealing with ADHD (Attention Deficit Hyperactivity Disorder) and social anxiety can be challenging. Both conditions can significantly impact one’s daily life, making it difficult to function efficiently. However, with proper management techniques and coping strategies, it is possible to manage these conditions effectively. In this article, I’ll be using my experience as a former mental health nurse, along with my psychiatrist colleagues, to outline the six best strategies for managing ADHD and social anxiety and how they interact with each other.

Unsure if you have ADHD? Take our quick and free High Functioning ADHD Test to find out.

Understanding ADHD and Social Anxiety

Firstly, what is ADHD?

ADHD is a neurodevelopmental disorder that affects both children and adults. It is characterized by a persistent pattern of inattention, hyperactivity, and impulsivity that interferes with daily life activities. People with ADHD may have difficulty focusing, completing tasks, organizing activities, and managing their time because of a phenomenon known as ADHD Paralysis.

It is important to note that ADHD is a highly complex disorder with a wide range of symptoms and severity. While some people may struggle with hyperactivity and impulsivity, others may primarily struggle with inattention and difficulty focusing.

ADHD can also have a significant impact on academic and professional success. Many individuals with ADHD struggle in school or at work due to difficulty completing tasks and staying organized.

And what is Social Anxiety?

Social Anxiety is an anxiety disorder characterized by an intense fear of social situations, such as meeting new people, attending social events, or public speaking. People with social anxiety may feel self-conscious, embarrassed, or judged and may avoid social situations altogether. This condition can significantly impact personal and professional relationships, making it challenging to function normally in everyday life.

ADHD and social anxiety shown in an illustration

Social anxiety can also have physical symptoms, such as sweating, trembling, and rapid heartbeat, which can further exacerbate feelings of anxiety and discomfort.

How ADHD and Social Anxiety interact

According to the National Institute of Health, people with ADHD may experience varying levels of social anxiety as a result of their symptoms. Difficulty concentrating, impulsivity, and hyperactivity can make it challenging to interact socially or form social connections.

For example, individuals with ADHD may struggle to follow conversations, interrupt others, or struggle to maintain eye contact, which can make social interactions uncomfortable or even distressing.

Additionally, people with social anxiety may experience symptoms of ADHD, such as difficulty concentrating, racing thoughts, and restlessness. This can make it challenging to complete tasks and manage time effectively, leading to more anxiety and stress.

It is important to note that while ADHD and social anxiety can co-occur, they are separate and distinct disorders. However, treating both conditions simultaneously can lead to significant improvements in overall well-being and quality of life.

Recognizing the symptoms

Recognizing the symptoms of a condition is the first step towards getting the help you need. When it comes to ADHD and social anxiety, there are some common signs that you can look out for.

Common ADHD symptoms

ADHD, or Attention Deficit Hyperactivity Disorder, is a condition that affects millions of people worldwide. The symptoms of ADHD can vary from person to person, but some common signs include:

  • Difficulty paying attention or staying focused: People with ADHD may find it hard to concentrate on tasks or activities for an extended period.
  • Hyperactivity or restlessness: People with ADHD may feel restless, fidgety, or have a constant need to move.
  • Impulsivity: People with ADHD may act without thinking, interrupt others, or have difficulty waiting their turn.
  • Poor time management: People with ADHD may struggle to manage their time effectively, leading to missed appointments or deadlines.
  • Disorganization: People with ADHD may have trouble keeping their things in order, leading to a cluttered and chaotic environment.

Common social anxiety symptoms

Social anxiety is a condition characterized by an intense fear of social situations. Some signs of social anxiety include:

  • Intense fear of social situations: People with social anxiety may feel extremely anxious or uncomfortable in social situations, even those that are relatively low-key.
  • Sweating, trembling, or shaking in social situations: Physical symptoms like sweating, trembling, or shaking can be a sign of social anxiety.
  • Avoidance of social situations or events: People with social anxiety may avoid social situations or events altogether to avoid feeling anxious or uncomfortable.
  • Worrying about being judged, embarrassed, or criticized: People with social anxiety may worry excessively about what others think of them or fear being embarrassed or criticized.
  • Difficulty speaking or performing in front of others: People with social anxiety may struggle to speak in public or perform in front of others, even if they are well-prepared.

Overlapping symptoms and challenges

While ADHD and social anxiety are two distinct conditions, they can share some overlapping symptoms and challenges. People with ADHD and social anxiety may struggle with organization and time management, which can lead to stress and anxiety. They may also find it difficult to focus or stay present in social situations, which can impact their personal and professional relationships.

If you think you may have ADHD or social anxiety, it’s important to seek help from a qualified healthcare professional. With the right treatment and support, you can learn to manage your symptoms and lead a happy, healthy life.

Strategies for managing ADHD

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects millions of people worldwide. It is characterized by symptoms such as inattention, hyperactivity, and impulsivity, which can impact daily life and make it challenging to complete tasks and stay organized. However, there are several strategies that can help manage ADHD symptoms and improve overall well-being.

(1) Behavioral techniques

Behavioral techniques can be effective in managing ADHD symptoms. Examples include using a planner or calendar to organize daily tasks and activities, breaking large tasks into smaller ones, and setting achievable goals. These techniques can help individuals with ADHD stay focused and on track. Additionally, using visual aids or reminders can also help people with ADHD stay organized and focused.

Another helpful behavioral technique is to create a routine. Having a consistent routine can help individuals with ADHD stay organized and reduce stress. For example, setting aside a specific time each day for exercise or meditation can help improve focus and reduce symptoms of hyperactivity.

(2) Medication options

Medication can help manage ADHD symptoms, but it’s essential to work with a doctor to find the right medication and dosage. Stimulants like Adderall and Ritalin are common medications used to treat ADHD, but they may have side effects or be ineffective for some individuals. Non-stimulant medications like Strattera are also available and may be a better option for some individuals.

The Centers for Disease Control & Prevention found during research that 33% of people diagnosed with ADHD suffer with anxiety at the same time, thus making it a primary comorbidity.

It’s important to note that medication should not be the only form of treatment for ADHD. Combining medication with behavioral techniques and lifestyle changes can be the most effective way to manage symptoms and improve overall well-being.

(3) Lifestyle changes

Lifestyle changes can also help manage ADHD symptoms. Exercise, a healthy diet, and regular sleep patterns can help reduce symptoms and improve overall well-being. Engaging in activities that are enjoyable and rewarding can also help boost confidence and reduce stress.

Another lifestyle change that can be helpful for individuals with ADHD is to limit distractions. This can be done by creating a quiet workspace or using noise-cancelling headphones. Additionally, limiting screen time and taking breaks from technology can also help reduce distractions and improve focus.

Finally, it’s important to seek support from family, friends, and healthcare professionals. ADHD can be challenging to manage, but with the right strategies and support, individuals with ADHD can lead fulfilling and successful lives.

Strategies for managing social anxiety

Social anxiety is a common mental health condition that can affect people of all ages and backgrounds. It can manifest as fear, nervousness, or discomfort in social situations, making it difficult for individuals to interact with others and form meaningful connections. However, there are several strategies that can help manage social anxiety and improve overall well-being.

Do you think you have an anxiety related disorder? Take our free online High Functioning Anxiety Test to find out your likelihood score of being diagnosed.

(4) Cognitive Behavioral Therapy (CBT)

Cognitive-Behavioral Therapy is a type of talk therapy that helps people with social anxiety change negative thought patterns or behaviors. The goal is to identify and challenge irrational thoughts and beliefs, ultimately reducing anxiety and improving social functioning. CBT can involve a range of techniques, such as role-playing, exposure therapy, and cognitive restructuring.

During CBT sessions, individuals work with a therapist to identify specific social situations that trigger anxiety. They then learn coping skills to manage these situations, such as reframing negative self-talk or practicing relaxation techniques. Over time, individuals can build confidence and improve their ability to navigate social interactions.

(5) Exposure therapy

Exposure therapy involves gradually exposing oneself to feared social situations while receiving support and guidance from a therapist. This approach can help individuals build confidence and overcome social anxiety over time.

For example, a person with social anxiety may start by simply imagining a social situation that makes them anxious, such as attending a party. They would then work with their therapist to gradually increase exposure to this situation, starting with small steps like looking at pictures of parties and eventually working up to attending an actual event.

Although exposure therapy can be challenging, it can be an effective way to overcome social anxiety and build confidence in social situations.

(6) Relaxation techniques

Relaxation techniques like deep breathing, meditation, or yoga can be helpful in reducing symptoms of social anxiety. These practices can help calm the mind and body and reduce stress and anxiety.

For example, deep breathing involves taking slow, deep breaths in through the nose and out through the mouth. This can help slow down the heart rate and reduce feelings of panic or anxiety. Similarly, meditation and yoga can help individuals become more aware of their thoughts and feelings, allowing them to better manage anxiety and stress.

Overall, there are many strategies that can help manage social anxiety and improve overall well-being. Whether through therapy, exposure techniques, or relaxation practices, individuals can learn to overcome social anxiety and build confidence in social situations.


Managing ADHD and social anxiety can be challenging, but with the right strategies and support, it’s possible to live a fulfilling life. Whether using behavioral techniques, medication, or therapy, it’s important to find what works best for each individual.

By recognizing symptoms and understanding how ADHD and social anxiety interact, it’s possible to develop a comprehensive management plan tailored to one’s specific needs. Don’t hesitate to seek support from a doctor, therapist, or support group to learn more about coping strategies and effective treatment options.