Navigating Anxiety & Overwhelm with ADHD: A Top-Down & Bottom-Up Toolkit

Anxiety and overwhelm are common and inevitable parts of life. For those of us navigating the challenges of ADHD, these feelings can be amplified. Whether it’s managing the multiple demands of daily life, facing unexpected hurdles, or simply juggling routines, the stress of daily life can feel overwhelming. Research has shown a strong link between ADHD and anxiety, which is understandable given the complex challenges associated with ADHD. In my coaching practice and personal life, I’ve found that the most effective way to manage anxiety and overwhelm is through a combination of top-down and bottom-up strategies. By understanding how these approaches work and when to use them, we can build a toolkit to help us manage the demands of daily life.

The Top-Down Approach: Cognitive or “Thinking” Strategies

The top-down approach starts with the mind and focuses on shifting our thoughts, beliefs, and perspectives to help manage anxiety and overwhelm. Acceptance and Commitment Therapy (ACT) concepts offer valuable tools to manage these feelings.  Essentially, ACT  encourages us to take actions aligned with our values, even when experiencing difficult emotions. Here are some examples of some ACT strategies that are worth exploring:

Mindful Awareness

Mindful awareness involves noticing overwhelming emotions and feelings without judgment and allowing them to come and go like passing clouds. This practice helps us detach from the intensity of our feelings and creates space for more intentional responses.  For example, if you’re feeling anxious about an upcoming deadline, instead of spiraling into worry, you might take a moment to acknowledge, “I’m feeling anxious right now, and that’s okay.”

Cognitive Defusion

Another helpful strategy is cognitive defusion, which involves seeing thoughts as just thoughts rather than absolute truths. For instance, if you’re thinking, “I’ll never finish this project,” you might imagine the thought as a bubble floating away or write it down on paper and crumple it up.  This technique can reduce those thoughts’ power over you, allowing you to approach the situation with a clearer mind.

Values Clarification

Identifying what truly matters to you can provide a strong sense of direction, even in the face of stress. By clarifying your values, you can use them as a compass to guide your actions. For example, if one of your core values is kindness, you might prioritize volunteering for a community service project, even if you feel anxious about meeting new people.

Committed Action

Finally, committed action involves taking small, purposeful steps that align with your values, despite the presence of stress or discomfort. If you’re feeling overwhelmed by the idea of cleaning your home, you might start by setting a timer for 10 minutes and tackling just one small area. This approach not only helps you move forward but also reinforces a sense of accomplishment and purpose.

The Bottom-Up Approach: Sensory or “Doing” Strategies

While the top-down approach works on changing how we think, the bottom-up approach starts with the body, recognizing the profound impact our physical state and sensory experiences have on our mental and emotional well-being. Here are some worthwhile bottom-up strategies to consider:

Calming the Body Through Movement

When we experience anxiety, our bodies release stress hormones like adrenaline and cortisol, preparing us for fight or flight. Engaging in vigorous physical activity can help to flush out these stress hormones, providing an outlet for the energy that anxiety creates. Activities like brisk walking or any form of vigorous exercise (such as running, dancing, or playing a sport) can help release built-up tension, return the body to a state of equilibrium, and promote relaxation.

Sensory Soothing Strategies

Engaging in sensory soothing activities can further calm the nervous system and create a sense of safety. Deep breathing is particularly effective, as it activates the parasympathetic nervous system, which signals the body to relax. You might also try listening to calming music, sipping a warm cup of tea, or wrapping yourself in a soft blanket for a comforting environment.

Leisure and Restorative Activities

Incorporating leisure activities that engage your senses can be a powerful way to maintain a state of calm.  Spending time outdoors in nature, for example, can have a grounding and restorative effect. Arts and crafts activities, such as knitting, painting, or beading, provide a creative outlet while promoting focus and relaxation.

Final Thoughts

Managing life with ADHD and anxiety can feel like an uphill battle. But with a combination of top-down and bottom-up self-regulation strategies, it’s possible to manage stress more effectively and live a fulfilling, meaningful life. By practicing mindful awareness, clarifying your values, moving your body, and engaging your senses, you can create a toolkit that supports your mental and emotional well-being.