Adult ADHD and anxiety frequently co-occur, creating a feedback loop where distractibility fuels worry and worry further impairs focus. At Ember Psychotherapy Collective, our combined ADHD counseling and anxiety therapy address both conditions simultaneously, offering clients comprehensive relief.

Consider Maria’s case. A graphic designer in her late twenties, she struggled with deadlines and self-doubt. Her racing thoughts led to procrastination, triggering catastrophic worries. “If I miss this deadline, I’m incompetent.” Therapy began with psychoeducation about the executive-function and anxiety link: understanding that attentional shifts are neurological, not moral failings, reduced her shame and opened the door to targeted interventions.

Therapeutic Strategies
- Structured Scheduling We introduce time-boxing: assigning fixed intervals for work tasks and breaks. External reminders like alarms and visual timers reinforce transitions and prevent hyperfocus or drift.
- Mindfulness Anchors Two-minute “attention anchors,” adapted from mindfulness-based stress reduction, teach clients to notice bodily sensations and breath when they feel overwhelmed. This pause interrupts the anxiety cycle and recalibrates focus.
- Cognitive Restructuring Collaborative exercises identify automatic catastrophic thoughts (“I’ll fail completely”) and generate balanced alternatives (“I can request help or an extension”). Tracking these in a thought diary fosters self-compassion.
- Parts Work (IFS) Many clients harbor a critical “Perfectionist Part” that berates them for minor mistakes. Through IFS sessions, we help clients recognize this part’s protective intent, offer it kindness, and negotiate more flexible standards.

Over weeks, clients like Maria experience reduced anxiety, increased task completion, and improved self-confidence. To explore how our ADHD counseling and anxiety therapy can break your cycle of worry and distraction, contact Ember Psychotherapy Collective today.