Your Free Online ADHD Anxiety & Stress Toolkit
Your wellbeing matters. Use this easy ADHD stress level checker to see where you stand and find supportive next steps.
ADHD Stress Checker
Understand your current stress levels in just a few clicks and gain instant insights into your wellbeing.
Calming ADHD Techniques
Take control of your stress with these easy-to-follow ADHD calming exercises designed to support your mental wellbeing.
ADHD Stress Level Checker
Rate how you’re feeling today by selecting a number from 1 (Not at all) to 5 (Extremely).
ADHD Breathing Exercises
Breathing exercises are a simple yet powerful way to calm your nervous system and reduce immediate feelings of stress or anxiety. This table provides easy-to-follow techniques that focus on controlled, mindful breathing to help you regain a sense of balance. Use these exercises whenever you feel tense, overwhelmed, or need a moment to refocus. Simply choose a method from the table, follow the steps, and allow yourself a few quiet minutes to breathe deeply and reset.
| Technique | Description |
|---|---|
| Box Breathing | Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat 4 times. |
| 4-7-8 Breathing | Inhale for 4 seconds, hold for 7, exhale slowly for 8 seconds. Repeat until calm. |
| Deep Belly Breathing | Place hand on stomach, breathe deeply through the nose, expanding the belly. Exhale slowly. |
ADHD Grounding Techniques
Grounding techniques are designed to bring your attention back to the present moment, helping to interrupt cycles of anxious thoughts or emotional overwhelm. The table below offers practical, easy-to-use methods that engage your senses and surroundings, making them ideal for moments when you feel disconnected or consumed by worry. Choose a technique that resonates with you and follow the steps to gently anchor yourself in the here and now, promoting a sense of safety and calm.
| Method | How to Use |
|---|---|
| 5-4-3-2-1 Technique | Identify 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. |
| Object Focus | Hold an object (like keys) and focus on its texture, weight, temperature. |
| Physical Grounding | Press feet firmly into the floor, notice the connection and your posture. |
ADHD Daily Focus & Progress Tracker
Use this simple tracker to stay on top of your day without feeling overwhelmed. Just note your top 3 priorities, stay aware of distractions, and check in with your mood and progress. Remember—progress over perfection!
| Day/Date | Top 3 Priorities (Keep It Simple!) |
Distractions Noticed | Mood & Energy Check | Completed? (Yes/No/Why Not?) |
Reminder for Tomorrow |
|---|---|---|---|---|---|
| Monday | |||||
| Tuesday | |||||
| Wednesday | |||||
| Thursday | |||||
| Friday | |||||
| 🌿 Weekend Break-Time – Relax, Reflect, Recharge! 🌿 | |||||
Free Progress Tracker Download
We know that staying focused and organised throughout the week can be a challenge, especially when managing ADHD or a busy lifestyle. That’s why we’ve created this free Weekly Tracker—designed to help you plan your days, stay on top of tasks, and give yourself space to reflect and recharge. Download your copy below and start your week with clarity and confidence!
ADHD Safety Check
Your wellbeing is important. While self-help tools can be effective, it’s essential to recognise when additional support is needed. Knowing your limits and when to seek help ensures you stay safe while managing stress and anxiety.
Know Yourself
Understanding your personal limits and recognising early signs of distress is vital for maintaining mental wellbeing. If you notice persistent feelings of overwhelm, anxiety, or low mood that don’t improve with self-care techniques, it’s a sign to reach out for professional support. Trust your instincts—taking action early can prevent things from escalating.
Seek Support
No one should face prolonged stress or anxiety alone. If you’re struggling, speaking to a therapist, counsellor, or healthcare professional can make a significant difference. Support is available, whether it's for guidance, coping strategies, or simply someone to listen. Remember, asking for help is a strength, not a weakness.
Ready to Take the Next Step?
Reach out today for personalised support and start your journey towards a calmer, more balanced mind.
ADHD Stress & Anxiety FAQs
People with ADHD often experience heightened anxiety because of challenges with focus, organisation, and time management. Constantly trying to keep up, remember tasks, or meet expectations can create ongoing stress, leading to feelings of overwhelm and anxiety.
While ADHD and anxiety can overlap, ADHD is primarily linked to difficulties with attention, impulsivity, and hyperactivity. Anxiety, on the other hand, centres around excessive worry and fear. If you’re distracted because you’re constantly worrying, that points to anxiety—if you’re distracted even when calm, it could be ADHD.
Routine, structure, and visual tools like planners or trackers can help reduce daily stress. Breaking tasks into smaller steps, using reminders, and allowing yourself regular breaks can make overwhelming days feel more manageable. Mindfulness techniques and breathing exercises can also calm racing thoughts.
ADHD medication is designed to improve focus and reduce core ADHD symptoms, but it doesn’t directly treat anxiety. In some cases, improving focus can reduce stress, but for people with both ADHD and anxiety, doctors may recommend additional treatments, like therapy or specific anxiety medication.
Yes, many people with ADHD experience “productivity guilt”—feeling like they’re never doing enough, even when they’re trying their best. This can lead to a cycle of stress and anxiety. Recognising this pattern, setting realistic goals, and celebrating small wins can help shift towards a healthier mindset.