How Chronic Stress Makes ADHD Symptoms Worse

How Chronic Stress Makes ADHD Symptoms Worse

If you have ADHD, you’ve probably noticed that stress can make everything harder. Things that seem easy for others—like focusing on a task or keeping track of appointments—can feel impossible when you're under pressure.

But did you know that chronic stress affects the way the brain works diminishing mental and emotional wellbeing?

What Happens to Your Brain Under Stress

Imagine your brain is like a light switch. When you're under stress, your body releases cortisol—often called the “stress hormone and the light goes on. In small amounts, cortisol helps you stay alert and focused but when stress sticks around for too long, your cortisol levels stay high, and that's when problems begin—especially if you have ADHD. It's like flipping on a light switch and then being unable to turn it off, even when you no longer need the light.

In the same way, your brain stays stuck in “on” mode. That constant flood of cortisol keeps your nervous system activated, leading to chronic stress. And over time, this worsens ADHD symptoms—making it harder to focus, stay calm, or regulate emotions.

For people with ADHD, chronic stress can:

1. Worsen focus: ADHD already makes it hard to concentrate, and high stress levels can make your attention even more scattered.
2. Struggle with motivation : You have a number of tasks to do and you want to do them but stress uses up so much energy that you end up procrastinating. 
3. Increase emotional reactivity: Stress can make it harder to manage emotions, leading to frustration, irritability, or overwhelm.
4. Impact sleep: Stress can disrupt your sleep cycle, leaving you even more exhausted the next day.
5. Create overwhelm: When you're stressed, your brain can feel overloaded with tasks, leading to indecision, procrastination, and avoidance.

Why ADHD and Stress Go Hand-in-Hand

The ADHD brain struggles with emotional regulation, attention, and decision-making. So when stress hits, your brain can quickly become flooded with anxiety or panic, making it even harder to think clearly.

What can feel like a simple task to others—a quick email or a phone call—may seem like a huge mountain for you to climb. The more stress you feel, the harder it is to focus or keep up with your responsibilities.

How to Break the Cycle of Stress and ADHD

If chronic stress is making your ADHD feel worse, there are steps you can take to ease the impact:

1. Mindfulness techniques like deep breathing, connecting to your environment also known as orienting or EFT tapping can help calm your nervous system and bring your focus back to the present.
2. Breaking tasks into smaller steps reduces overwhelm and helps you focus on one thing at a time.
3. Taking breaks is crucial. Short, regular breaks can prevent burnout and give your brain a chance to recharge.
4. Self-compassion is key. The stress you're feeling is real, but it doesn't mean you're failing. Be kind to yourself as you navigate ADHD.

In the next blog, I’ll talk about some common beliefs in ADHD and why they are not true. 

Need help managing your ADHD stress? Let’s work together to find tools that suit your unique brain. Fill in the contact form or email jael@art-of-listening.co.uk