Strategies for Professionals Struggling with ADHD & Social Anxiety
Attention Deficit Hyperactivity Disorder (ADHD) and social anxiety are two conditions that can significantly impact an individual's professional life. That is particularly true for those striving to excel in high-performing roles.
ADHD is a neurodevelopmental disorder characterized by symptoms such as inattention, hyperactivity, and impulsivity. Social anxiety, on the other hand, involves an intense fear of social situations and a worry of being judged or scrutinized by others. Both conditions can create unique challenges in the workplace. Symptoms can make managing tasks, communicating effectively, and maintaining productivity difficult.
ADHD and social anxiety are more common than many realize, affecting millions of adults worldwide. In the bustling, high-pressure environment of New York City, these conditions can be particularly pronounced among professionals. Understanding the prevalence and impact of ADHD and social anxiety is crucial for developing effective coping mechanisms and strategies.
The goal of this blog is to offer practical strategies and coping mechanisms tailored for professionals dealing with ADHD and social anxiety. By providing actionable insights, we aim to help individuals navigate their challenges, boost productivity, and improve their overall well-being in the workplace. Whether you are struggling with ADHD, social anxiety, or both, this guide will equip you with the tools needed to thrive in your professional life.
Understanding ADHD and Social Anxiety in the Workplace
Can ADHD Cause Social Anxiety?
Imagine this scenario: you’ve just started a new role at work and are excited to join the team. However, you struggle to focus and sit still in staff meetings about an upcoming project. It becomes apparent to your coworkers that you’re not tracking the conversation. You’ve asked your boss for clarification more than a few times and are fixated on details no one else seems to care about. The room feels awkward, with sideways glances thrown your way and fidgeting each time you speak. As everyone leaves the meeting to head home for the day, you overhear a few coworkers mentioning grabbing happy hour drinks, but no one invites you to come. You feel self-conscious and eat lunch at your desk the next day. Even when a coworker pops by your desk to say hello, your heart starts racing, and you feel embarrassed.
“Only half of adults with ADHD were able to hold down a full-time job, compared to 72% of adults without this condition.”
The scenario described above is a common way ADHD can manifest itself in the workplace and cause or exacerbate symptoms of social anxiety. ADHD Online explains that there is no clear answer for why there is a connection between these two conditions; however, citing a Drugs in Context article, they note that “up to 60-70% of people with social anxiety disorder had been diagnosed with ADHD in childhood.” Perhaps the connection is due to how hyperactivity and impulsivity that can accompany ADHD lead to behavior that is disruptive during social situations. Or, the connection between these conditions may lie in the way that individuals who have ADHD can lose focus and miss social cues that keep people from behaving in a way that draws negative attention to themselves. Whatever the case, we do see that professionals who show signs of ADHD may also have trouble navigating social interactions to such a degree that they begin to feel anxiety or retreat from social situations altogether.
How Does ADHD Affect Work?
Demonstrating professional excellence while struggling with ADHD can be difficult. While ADHD looks different for every person, here are some hallmark signs of ADHD we see in New York professionals:
difficulty starting or completing projects
lack of efficiency in getting work done
poor attendance or lateness to work
workspace disorganization
poor time management
mood swings or outbursts that lead to interpersonal conflicts
impulsive decision-making
Improving productivity, time management, and organization are challenges professionals must face as they grow. However, people who have ADHD find these challenges insurmountable at times and also internalize a great deal of shame or embarrassment for their inability to keep pace with their peers in these areas.
As these challenges increase in the work environment, social anxiety disorder may develop. If you find yourself overwhelmed at work, now might be the time to get help for ADHD and social anxiety.
Strategies for Managing ADHD at Work
How you manage your time can be one of the most critical factors in determining your effectiveness at work and ability to progress professionally. Unfortunately, ADHD minds have a hard time balancing when to take action on specific tasks and what information to prioritize or ignore from moment to moment. For the ADHD mind, the present always looms largest—which can be good. Hyperfocus on the present facilitates catching mistakes, noticing irregularities, and amplifying the good in a situation others may have passed over. But when the present is at the complete expense of the future, it’s a problem. Check out these tools for managing time that works particularly well if you have ADHD.
Time Management Techniques
First, focus on externalizing time to get out of your head and see what matters most. Since the ADHD mind excels in focusing on the present, externalize your priorities so your gaze lands on what matters most.
Then, find natural incentives to keep yourself motivated to reach future goals. “The siren song of the present will always call sweetly,” writes Ari Tuckman for ADDitude Mag. “Managing ADHD mostly involves helping the future to win over the present.”
Here’s how to work with ADHD:
Use a calendar, planner, or app to track appointments.
Schedule tasks as appointments.
Break large tasks into smaller, manageable steps you can complete in reasonable time slots.
Enlist family, friends, and coworkers to provide accountability around tasks.
Create routines around projects to reduce thinking time.
Establish immediate rewards for completing tasks.
Maintain a consistent bedtime to create a pressured moment to complete daily activities.
Creating a Structured Environment
In addition to time management, you can get strategic about your work environment if you have ADHD. Try organizing your workspace to minimize distractions. Take down extra photos, trinkets, or mementos that might carry your mind to lower-priority spaces. Establish a workflow and process for paperwork or digital files to move across your desk or desktop so you can later retrieve them. One tip from organization expert Julie Morgenstern is to file items based on retrieval rather than pure name so items are easier to find later.
Seeking Support
You don’t have to deal with an ADHD diagnosis alone. Seek out support at work by utilizing employer resources like coaching or mentoring. Employees in New York may have company resources available to cover the cost of external life coaching or therapy services. Ask your HR Manager what is available to you. Communicate with your supervisors as well about any specific needs you may have. Mental health accommodations may be warranted to facilitate your success at work and reduce your chances of burnout.
Coping Mechanisms for Social Anxiety in the Workplace
If you’re battling social anxiety or feeling uncomfortable around others, here are some strategies to support you during the workday.
How to Deal with Social Anxiety at Work
Begin with gradual exposure to social situations. “Social anxiety is maintained through avoidance. Avoidance shows up as behaviors that look like hiding,” Rakshitha Ani Ravishankar writes for Harvard Business Review. The first step in how to deal with social anxiety is choosing to show up even though you may feel self-conscious. Take it slow. Don’t immediately force yourself to participate in every office happy hour or lunch gathering. Ease your way into positive social interactions by saying hello to co-workers in the office kitchen or stopping by a colleague’s desk to say hello. Practicing interactions in low-stakes environments can help you feel more confident around others. Slowly build up to more challenging interactions over time.
Developing Social Skills
Another way to cope with social anxiety is to rehearse conversations you anticipate having in advance. If you need to meet with your boss, role-play how the discussion may go. When you’re in the conversation, practice strong social skills by focusing on being an active listener and asking open-ended questions.
Mindfulness and Relaxation Techniques
As with all forms of anxiety, mindfulness and relaxation techniques can be beneficial to help you regulate your nervous system and remain in the present moment rather than future worries. Incorporate deep breathing, meditation, and other calming practices into your life. Use apps or resources for guided relaxation.
Addressing Both ADHD and Social Anxiety Simultaneously
If you’re one of many New Yorkers who have ADHD and social anxiety, it’s most helpful if you address both conditions simultaneously.
How to Deal with ADHD Anxiety
Try integrating several techniques that provide relief for these two conditions. For example, you can combine time management strategies with social skills development. Mindfulness practices are excellent for managing both ADHD and anxiety symptoms. Through mindfulness, you learn the power of being attentive to the present moment, training your mind to remain centered on what’s happening now. This kind of focus not only helps combat the ADHD tendency to be inattentive but also encourages you to accept the many nuances of the current moment without catastrophizing or falling into black-and-white thinking that often characterizes social anxiety.
Seeking Professional Help
Consider therapy with a trained professional to address ADHD and social anxiety. An expert can help you create a treatment plan that suits your unique circumstances. As Arlin Cuncic, MA, notes for Very Well Mind, “There are no clear or published guidelines on how to treat co-occurring ADHD and SAD. Only after your doctor determines how your anxiety functions can they develop the best treatment plan to meet your needs.” Cognitive-behavioral therapy (CBT) is a valuable approach for both conditions and is widely used by most therapists. Our team at Healthy Minds NYC specializes in CBT, as well as other therapy modalities, that treat ADHD and social anxiety effectively. There are also medication options available to you. Consult a healthcare provider for medication recommendations that can help reduce your symptoms.
Learn how therapy can help you better manage your anxiety. Book a free consultation with our Care Coordinator today.
