The ADHD-Stress Cycle: Why It’s So Hard to Break

The ADHD-Stress Cycle: Why It’s So Hard to Break

This month is Stress Awareness month and I am focusing on the connection between stress and ADHD. If you have ADHD, you probably know what it feels like to be constantly stressed. 

Even on days when nothing “big” is happening, your brain might feel like it’s running a marathon—juggling to-do lists, emotions, and mental clutter.

And when life does get stressful things can spiral fast.

Why ADHD Makes You More Sensitive to Stress

People with ADHD tend to feel stress more intensely than others. That’s because ADHD can affect the brain’s ability to regulate attention, emotions, and impulses.

So when something stressful happens—like a deadline, a conflict, or even just a busy morning—your brain doesn’t always have the tools to handle it calmly.

Instead, it can feel like:

1. Your thoughts are racing
2. You can’t sit still, or you freeze completely
3. You find it difficult to start or finish a task
4. You feel overwhelmed and shut down
5. You struggle with self-soothing 

And then... you get frustrated with yourself. You might think, Why can’t I just pull it together?Why am I feeling so stressed? 

But the truth is, this isn’t about willpower. It’s about your nervous system.

Stress Makes ADHD Symptoms Worse

When you're under chronic stress, your body releases more cortisol—the “stress hormone.” This can:

1. Make it harder to focus or start tasks
2. Disrupt your sleep
3. Increase irritability or anxiety
4. Lead to burnout or shutdown

In an ADHD brain, which already works hard to stay on track, this extra pressure makes everything harder. You might notice more forgetfulness, more emotional ups and downs, and a constant feeling of being behind.

The Cycle Looks Like This:

ADHD makes it harder to manage life’s demands That leads to long term stress and overwhelm  Stress makes ADHD symptoms worse  You struggle more—and blame yourself More stress follows

Sound familiar?

Breaking the ADHD-Stress Cycle (Gently)

Here’s the good news: you can start to interrupt the cycle. And it doesn’t have to involve rigid routines or endless self-discipline.

It starts with being curious about how your brain works—and meeting yourself with compassion instead of criticism. A gentle place to begin is by simply noticing your self-talk. What does that inner voice sound like? Is it kind and supportive, or does it tend to be critical and demanding?

From there, you can begin to shift your inner dialogue—gently and gradually—toward something more compassionate. You might say to yourself: “Sometimes I struggle and make mistakes. That doesn’t mean there’s something wrong with me. All humans struggle and make mistakes from time to time. I’m learning how to move through this. I choose compassion and kindness.”

And as you practice this new dialogue, remember to breathe. 

Watch how being kinder to yourself and connecting with your breath helps reduce stress and manage ADHD symptoms. 

In the next blog post, I’ll explore how chronic stress makes ADHD symptoms even stronger, and what you can do to support your brain. Stay tuned. 

You don’t have to push through alone.

Want help calming your ADHD brain and breaking the stress cycle? Reach out using the contact form on the website, email jael@art-of-listening.co.uk or join my newsletter for updates and tips.