When ADHD Meets Anxiety: Helping Your Child Thrive
Attention-deficit/hyperactivity disorder (ADHD) is characterized by symptoms like inattentiveness, hyperactivity, and impulsivity. Anxiety, on the other hand, involves excessive worry, fear, irritability, and a general sense unease. When a child has both ADHD and anxiety, their ability to focus and stay calm can be significantly impaired.
This can lead to frustration, academic struggles, and problems with friendships. Both conditions require distinct approaches, but when they intersect, it’s important to find strategies that address both simultaneously. Here’s how you can help your child thrive when they have both ADHD and anxiety.
Creating a Supportive Home
A supportive and understanding household is important for helping your child manage both ADHD and anxiety. Here are some steps you can take:
Establish routines: Children with ADHD and anxiety need structure. When their home and schedule are unpredictable, it can lead to more anxiety and distractions. Establishing consistent routines helps them know what to expect and focus on. Set regular times for meals, homework, and bedtime.
Create a calm space: Designate a quiet, clutter-free area for your child to relax and focus on tasks. This space should be free from distractions like television and tablets. Try to include calming elements such as soft lighting and soothing colors. This should be a place where your child enjoys being, so let them have input too.
Encourage open communication: Encourage your child to talk about their feelings and experiences rather than bottling up their emotions. Let them know it’s okay to feel anxious sometimes. Actively listen to them and show genuine interest in what they have to say. Don’t judge them for how they’re feeling. This will help them feel understood and supported.
Break tasks into manageable steps: Large tasks can be overwhelming for children with ADHD and anxiety. When they have a big project coming up, talk to them about how you can set smaller goals along the way. If it’s a household task you’ve given them, be sure to provide clear, simple instructions.
Use positive reinforcement: Reward your child for positive behaviors and efforts, no matter how small. This can be through praise, small gifts like stickers, or extra playtime. Positive reinforcement helps build their self-esteem and encourages them to keep trying.
Practice mindfulness and other relaxation techniques: Teach your child mindfulness and relaxation techniques such as deep breathing, progressive muscle relaxation, or guided imagery. These can help them manage anxiety and improve focus.
Taking Care of Yourself
Having a child with ADHD and anxiety can be demanding at times. It’s important to set yourself up for success as a parent. Here are some self-care tips:
Educate yourself: Learn as much as you can about ADHD and anxiety. Reading up on symptoms, diagnoses, treatments, and books or blogs from other parents can be helpful for connecting with your child. Understanding both conditions can help you better support your child and advocate for their needs.
Seek support: Join support groups or seek counseling for yourself. Connecting with other parents who are going through similar experiences can give you comfort, validation, and practical advice.
Take breaks: Make time for yourself. Whether it’s a hobby, exercise, or simply relaxing in ways you enjoy best, taking breaks helps you recharge and stay the best parent you can be.
Getting Professional Help
If your child has been diagnosed with ADHD and anxiety, consider taking them to a therapist. For some parents, home interventions don’t go far enough to helping their child thrive. Psychotherapies such as cognitive behavioral therapy (CBT) can go a long way to teaching your child about their emotional responses, positive coping mechanisms for tough situations, and strategies for staying focused at school.
To find out more about how you and your child can get help with ADHD and anxiety, please reach out and book a consultation today.
