ADHD & Anxiety: How They Affect Your Work
ADHD & Anxiety: How They Affect Your Work
Written By: Thiviyah Ravichandran, Clinical Psychologist (MAHPC(CP)00620)
Have you ever sat at your desk, staring at your to-do list, wondering why starting one simple task feels so difficult? Or maybe you’ve written and rewritten the same email ten times because you can’t stop worrying about how it might sound. For many people, challenges like these go beyond “being stressed.” They can be signs of something deeper, such as Attention-Deficit/Hyperactivity Disorder (ADHD) or anxiety or sometimes, both.
Understanding how ADHD and anxiety affect your work life can help you move away from self-blame. When you start to recognize how your mind works, you can begin building strategies that support you rather than exhaust you.
Reminder: If you or your loved ones are struggling with mental health issues, please don't hesitate to reach out to us at Soul Mechanics KD or Soul Mechanics Ipoh. Remember, seeking help is not a sign of weakness but strength!
ADHD in the Workplace
People with ADHD often describe their work life as a series of highs and lows. Some days, they feel completely focused and creative, producing an incredible amount of work in a short period of time. Other days, even starting a simple task feels impossible. This inconsistency is not about effort or motivation; it’s about how the ADHD brain processes attention, stimulation, and reward.
In a work environment, ADHD can show up in many ways. You might find yourself forgetting appointments, misplacing important documents, or switching between tasks before completing any of them. Deadlines can suddenly sneak up on you, even when you planned to start early. Meetings may feel long and draining, especially when your mind keeps jumping to unrelated thoughts.
On the other hand, people with ADHD often have moments of hyperfocus, where they can dive deeply into something that truly interests them. This can be a huge strength, especially in creative or problem-solving roles. However, when hyperfocus leads you to lose track of time or neglect other priorities, it can also become a source of stress.
When Anxiety Joins the Picture
Anxiety can feel like a constant background noise - a quiet but persistent hum of “what if.” It might make you overthink every decision or worry excessively about how others perceive you. At work, this can lead to perfectionism, over-preparing for small tasks, or spending too much time double-checking your work out of fear of making a mistake.
Physically, anxiety can also drain your energy. You might feel restless, tense, or find your heart racing before an important presentation. Even when the workday ends, your mind may still be running through conversations or anticipating tomorrow’s challenges. This can make it hard to rest or disconnect from work completely.
In the other hand, anxiety can sometimes help you stay alert and organized. But when it becomes constant, it starts to interfere with focus, creativity, and confidence.
Reminder: If you or your loved ones are struggling with mental health issues, please don't hesitate to reach out to us at Soul Mechanics KD or Soul Mechanics Ipoh. Remember, seeking help is not a sign of weakness but strength!
When ADHD and Anxiety Overlap
Many people live with both ADHD and anxiety, and the combination can be particularly challenging. ADHD may make it hard to stay organized or meet deadlines, while anxiety adds an extra layer of self-criticism and worry about those very difficulties.
For example, you might delay starting a project because ADHD makes it hard to begin. As the deadline approaches, anxiety kicks in and tells you that you are failing or not trying hard enough. The more anxious you feel, the harder it becomes to focus, creating a frustrating cycle that leaves you feeling stuck and drained.
This overlap often leads to burnout, self-doubt, and exhaustion. But it’s important to remember that neither ADHD nor anxiety reflects your intelligence or capability. They are simply different ways your brain reacts to demands and pressure.
Finding Balance and Support
While it can feel discouraging at times, there are practical ways to make work more manageable. The key is to build structure and calm into your day in a way that works for you, not against you.
Try keeping a planner or using reminder apps to externalize your memory rather than relying on it. Break big projects into smaller, clearer steps so that each task feels more doable. Creating short routines before starting work - like a short breathing exercise, a cup of coffee, or listening to calming music can also help your brain shift into focus mode.
Give yourself permission to take breaks. Productivity is not about working endlessly; it’s about working effectively. Notice when your body and mind need rest, and allow yourself to pause without guilt. Most importantly, seek support if needed. Speaking to a therapist can help you learn specific strategies to manage symptoms and strengthen your emotional resilience.
Reminder: If you or your loved ones are struggling with mental health issues, please don't hesitate to reach out to us at Soul Mechanics KD or Soul Mechanics Ipoh. Remember, seeking help is not a sign of weakness but strength!
A Gentle Reminder
If you’re someone who constantly feels “behind” or “not good enough,” please remember that your worth isn’t defined by your output or how perfectly you function. Brains wired for ADHD or anxiety may struggle in structured environments, but they are also capable of incredible creativity, empathy, and insight.
The goal is not to become someone different, but to understand yourself better. Once you learn to work with your brain instead of against it, you’ll find new ways to thrive, both personally and professionally.
Healing and growth don’t happen overnight. They begin the moment you start being curious about yourself, rather than critical. And that’s where real change begins. Not with perfection, but with self-compassion.
If you’re looking for a therapist in Kota Damansara or Ipoh area, you can click here for more information.
If you enjoyed reading this, why not broaden your knowledge by learning about "Anxiety: Morning Rituals"? You can read the blog here.
For more content related to mental health, follow us on our official Instagram.