Non-Medication Strategies for Managing ADHD and Anxiety

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Many children, teens, and young adults may be managing symptoms of both ADHD and anxiety at the same time. While medication is often an option, other strategies can be used to manage ADHD and anxiety as well. They can be used in place of medication or in addition to it to help manage symptoms.

Quieting the Noise

With ADHD and anxiety, the common complaint is the “noise” in one’s mind. That is, the impact of the stimulation and overstimulation of the outside world alongside the anxious thoughts that are constantly running. People struggle to maintain focus on a task or even complete a thought without other interfering and distracting thoughts.

I often recommend setting aside 5-10 minutes at the beginning and end of each day for sitting in silence. No phones, computers, tablets, nothing. Perhaps a journal and a pen, a cup of coffee, or nothing at all. Sit in silence and either acknowledge the noise in your head or let it go.

Focusing on the present moment, the present thoughts, the present focus for the day allows you to enter the day with a goal, or goals, and create a direction for the day. This practice also improves mental focus and reduces the amount of mental and physical energy wasted each day and leading to brain fog and fatigue. Sitting in silence also provides relief from the fight-or-flight response often lurking in the background beyond conscious awareness.

Begin with short 5–10 minute sessions and gradually increase their duration as you gain comfort. Use the time to create lists of goals for the day, the week, or the month. You can also use guided meditations found on many apps.

Get on the Move

Exercising, whether through jogging, yoga, walking, strength training, or any combination thereof, can be an incredibly important part of managing struggles with focus and anxiety—at any age. Even moderate movement helps bodies release endorphins. Movement additionally counters stress by minimizing release of cortisol, lowering anxiety, improving mood, and boosting ability to focus.

Aim for at least 30 minutes of moderate exercise most days. It doesn’t have to be intense—just enough to accelerate your heart rate. For children and teens, provide opportunities for playing outside—bouncing on a trampoline, riding a bike, swimming, or participating in organized activities.

Rewiring Your Thought Patterns through CBT

Cognitive Behavioral Therapy (CBT) is a highly effective form of psychotherapy for both ADHD and anxiety. It helps people identify and change negative thought patterns and behaviors that contribute to anxiety and distractibility.

If you’re looking to work with a therapist, find one who uses CBT for identifying the dysfunctional thought patterns you hold and replacing them with thoughts that can improve daily functioning. Practice what's learned in therapy outside of therapy each day until the new, more functional thoughts become second nature.

Managing ADHD and anxiety without medication is not only possible but empowering. Incorporating a few minutes of silence, movement, and CBT exercises can be highly effective and create a sense of self-efficacy. The ultimate goal is to find a rhythm that works for you and to change it up when needed.