Defining ADHD, Anxiety, and Stress 

Attention-Deficit/Hyperactivity Disorder (ADHD), anxiety, and stress are three conditions that often overlap and interconnect since one can trigger the other. These mental health challenges can also amplify each other, creating a cycle that feels challenging to break. It is important to appropriately define them and understand how they connect to reduce their negative effects on your mental well-being and other aspects of your life, like work, school, relationships, etc. 

ADHD is a common brain-based condition that often begins in childhood and can continue into adulthood. It affects attention, self-control, and staying organized or focused. Symptoms of ADHD may include being easily distracted, overly active, or impulsive behaviors, which can make it harder to do what is needed for school, work, or in relationships. Recent research shows that ADHD is linked to differences in how the brain develops and processes information. This can lead to difficulties with managing emotions and handling stress, which may make symptoms worse (Furman, 2005; National Institute of Mental Health, 2024). 

Anxiety is another condition that often occurs alongside ADHD. It involves excessive worrying, even about things that may never happen, and this constant state of worry can interfere with everyday life. When someone has both ADHD and anxiety, the symptoms of each can make the other worse. For example, the difficulty with focus and emotional regulation that comes with ADHD can increase feelings of anxiety, and in turn, anxiety can make it even harder to concentrate or stay calm. As a result, this can generate stress, which also plays a big role in this cycle. While some stress is needed for everyday living, ongoing or intense stress can make it much harder to manage symptoms of both ADHD and anxiety. People with ADHD tend to be more sensitive to stress, and when stress builds up, it can affect memory, decision-making, and emotional control. This ultimately creates a loop where ADHD, anxiety, and stress feed into each other (Bob, 2025). 

What is Mindfulness in DBT? 

Mindfulness in Dialectical Behavior Therapy (DBT) is a technique that helps people become more aware of their thoughts, feelings, and actions in the present moment. For those with ADHD, anxiety, and stress, mindfulness can be especially useful in managing impulsive behaviors, excessive worrying, and overwhelming emotions. Research shows that mindfulness can change the way the brain works, helping improve focus and attention. It helps reduce “mind-wandering”, a common struggle in ADHD, by improving brain connections that control attention and self-monitoring. Mindfulness also teaches people to notice their emotions without reacting impulsively, which helps manage emotional dysregulation and reduces stress. With practice, mindfulness can make it easier to stay calm and focused to improve both attention and emotional balance (Micthell, 2015; Modesto-Lowe, 2015). 

Wise Mind: The Balance Between Emotions and Over-Rationalizing 

Wise Mind helps balance emotions and logic, offering a grounded perspective between Emotion Mind (when emotions lead to impulsive actions) and Reasonable Mind (which ignores

emotions in favor of logic). For example, if you hit a roadblock in a project, Emotion Mind might cause overwhelm and impulsive reactions, while Reasonable Mind might push you to keep going without considering your feelings. Wise Mind helps you acknowledge your emotions without letting them control you while making logical decisions. It’s helpful for ADHD by preventing impulsivity, for anxiety by staying present instead of overthinking, and for stress by promoting thoughtful responses. To practice, pause, breathe deeply, and ask, “What does my emotion want me to do?” and “What makes sense logically right now?” to find balance. Staying in the Present: Mindfulness Skills for ADHD, Anxiety, and Stress ● Mindful Breathing 

Feelings of overwhelm are common with ADHD, anxiety, or stress, especially when juggling multiple tasks or racing thoughts. Mindful breathing can help calm your body and mind, reducing impulsivity and anxiety. A simple technique like 4-7-8 breathing, inhale for 4 seconds, hold for 7, and exhale for 8, can be done throughout the day. Remember to inhale through your nose, filling your stomach, and exhale slowly through pursed lips. 

● Mindfulness “WHAT” Skills 

Mindfulness “WHAT” Skills are tools that tell us what to do to practice mindfulness. The first skill is to observe your thoughts, emotions, and surroundings, which helps you stay aware of what’s going on without getting overwhelmed. Describing your experiences allows you to label your feelings and gain perspective, which is especially helpful for managing the impulsive reactions often seen in ADHD. Finally, participating fully in the present moment can help you focus on the task at hand, reducing the stress of multitasking and preventing anxiety or overthinking. 

● Noticing Thoughts Without Judgment 

Judgment in ADHD, anxiety, and stress often arises from negative self-talk, making you feel overwhelmed or not enough. In ADHD, this can show up as self-criticism for forgetfulness or distractions. Noticing thoughts without judgment involves observing your thoughts without labeling them as “good” or “bad,” replacing phrases like “I should” with simple expressions of how you feel or what you want, such as “I want things to be different,” helping you stay grounded and avoid self-criticism. 

● Body Scans 

Similar to mindful breathing, body scans help build awareness of physical tension, allowing you to release it and stay grounded in the present moment. To do a body scan, close your eyes and focus on each part of your body, starting from your toes and slowly moving up to your head. As you mentally check in with each area, notice any tension or discomfort, and gently release it with each exhale. 

Mindfulness is a huge intervention that can include a lot of different skills and is all centered around being present, in the moment, on purpose, without judgment, and without clinging to moments. What was discussed here is just a small sample of the many skills that can help reduce ADHD, anxiety, and stress symptoms. It’s important to practice what works for you, as your experiences may differ from others facing similar challenges.

References 

Bob, P., & Privara, M. (2025). ADHD, stress, and anxiety. Frontiers in Psychiatry, 16, 1536207. https://doi.org/10.3389/fpsyt.2025.1536207 

Furman L. (2005). What is attention-deficit hyperactivity disorder (ADHD)?. Journal of Child Neurology, 20(12), 994–1002. https://doi.org/10.1177/08830738050200121301 Mitchell, J. T., Zylowska, L., & Kollins, S. H. (2015). Mindfulness Meditation Training for Attention-deficit/hyperactivity disorder in adulthood: Current empirical support, treatment overview, and future directions. Cognitive and Behavioral Practice, 22(2), 172–191. https://doi.org/10.1016/j.cbpra.2014.10.002 

Modesto-Lowe, V., Farahmand, P., Chaplin, M., & Sarro, L. (2015). Does mindfulness meditation improve attention in attention deficit hyperactivity disorder?. World Journal of Psychiatry, 5(4), 397–403. https://doi.org/10.5498/wjp.v5.i4.397 

U.S. Department of Health and Human Services. (2024). Attention-deficit/hyperactivity disorder (ADHD). National Institute of Mental Health.