We’ve all had those moments, standing in a crowded room, desperately wanting to join in, but feeling frozen. For many neurodivergent minds, this isn’t just occasional nervousness, it's a frequent, challenging reality. ADHD and social anxiety disorder (SAD) often go hand in hand, yet many people struggle to identify that they're managing both.

At Augmentive, we believe that understanding your mind is powerful. Taking action based on that understanding is transformative.

Here’s what you need to know about the intersection between ADHD and social anxiety, and the practical steps you can take to manage both effectively.

What Is ADHD Really?

Attention Deficit Hyperactivity Disorder (ADHD) isn’t just about restlessness or being easily distracted. It’s a neurological condition affecting around 3 to 4% of adults in the UK. ADHD brains are often expansive, innovative, and creative, great at making connections others might miss.

But the flip side can include challenges such as:

• Difficulty staying focused on tasks or conversations.
• Struggling with impulsive behaviour, like interrupting others.
• Experiencing restlessness, internally or externally.

If this resonates, you're not alone.

Dr Kapil Bakshi, Consultant Psychiatrist explains:

“Clinical ADHD can present as the inability to sit still, increased impulsivity and the inability to pay attention to tasks. The larger the range of significant symptoms, the more compensating behaviours that are required to manage behaviours and therefore the distress in impairment is higher.” 

Understanding Social Anxiety Disorder (SAD)

Social anxiety disorder is more than being shy, it’s a persistent fear of being judged or humiliated in social situations. Around 7% of adults in the UK experience SAD at some point in their lives, facing symptoms like:

• Avoiding group activities or events.
• Feeling intense anxiety about being negatively evaluated.
• Physical reactions, including rapid heartbeat, sweating, or trembling in social settings.

Social anxiety can make everyday interactions daunting, even when logically you know there’s nothing to fear.

Consultant Psychiatrist, Dr Sandhya Eappen explains:

“Patients often describe feeling trapped by their thoughts in social situations. Social anxiety is such a common symptom of ADHD, I would say around 70% to 80% of people with ADHD have social anxiety. It is very difficult to pick out exactly why this is. It may be because of their lack of ability to do tasks as expected, for example submitting assignments in a workforce. Constant rushing to get things done causes anxiety in itself. Usually anxiety comes out of feeling inadequate.” 

Why Do ADHD and Social Anxiety Often Overlap?

It’s common for those diagnosed with ADHD to also face social anxiety. Some studies suggest nearly half of adults with ADHD also experience significant social anxiety.

Here's why this overlap is so common:

Brain Chemistry

Both ADHD and social anxiety involve dysregulated dopamine pathways affecting motivation, emotional control and reward processing. This neurobiological overlap can intensify the impact of each condition.

Negative Feedback Loops

ADHD symptoms, like impulsively interrupting conversations or forgetting social commitments, can trigger embarrassment or negative responses from others. Over time, repeated negative feedback can heighten social anxiety, creating a challenging loop.

Life Experiences

Many neurodivergent individuals grow up feeling misunderstood or facing rejection, leading to heightened sensitivity and fear in social scenarios.

Consultant Psychiatrist, Dr Simmi Sachdeva-Mohan explains:

“If ADHD isn’t recognised it can lead to an individual's lack of social skills, difficulty reading, difficulty keeping up with tasks and not achieving their potential. That can lead to symptoms of depression and anxiety.”

How Can You Recognise the Signs?

If you’re navigating both ADHD and social anxiety, you might notice patterns such as:

• Constant worry about social situations, paired with difficulty staying focused during conversations.
• Frequently cancelling social events out of fear, even if initially excited.
• Feeling socially overwhelmed, yet simultaneously restless or bored in social settings.

Recognising these signs is the first powerful step towards understanding and addressing the challenges.

Getting the Right Diagnosis Matters

An accurate assessment involves working closely with professionals who specialise in neurodivergence. The process typically includes:

• Detailed discussions about your life experiences and symptoms.
• Using evidence-based questionnaires designed specifically for ADHD and anxiety.
• A clear, actionable plan, tailored specifically to your neurodivergent brain.

Augmentive’s assessment approach is holistic and specialist-led, combining clinical interviews, personal history and evidence-based tools to understand each individual’s experience, not just diagnose. The initial diagnostic assessment lasts around 90 minutes and can be done virtually or in person (in London). In most cases, you'll know by the end of the session whether you meet the WHO criteria for ADHD. Occasionally, if there’s limited recall of childhood experiences, a brief (30-minute) conversation with someone who knew you well as a child may be needed. Not everyone assessed will receive a diagnosis, but the process is designed to be thorough, collaborative and focused on what best supports your needs.

Effective Treatments for ADHD and Social Anxiety

There's no one-size-fits-all answer, but treatments often include:

Medication

Certain medications can significantly reduce core ADHD symptoms. Anxiety symptoms might also lessen as attention and emotional control improve. For targeted social anxiety, SSRIs or related medications might be beneficial.

Therapy

Cognitive Behavioural Therapy (CBT) helps address anxious thoughts and behaviours. For ADHD, tailored coaching can offer practical coping strategies, such as managing time effectively or organising daily tasks.

Holistic Approaches

Lifestyle adjustments like regular exercise, mindfulness practices, and nutrition—can play a key role in managing symptoms and improving overall well-being.

Consultant Psychiatrist, Dr Sandhya Eappen explains:

“Personalised treatment and a combined approach often yields the best results when managing ADHD symptoms. This involves both the medication and the non-medication route, including psychotherapy such as cognitive behaviour therapy. Medication is like your glasses to see things clearer but there is the other side of it, in that once you see things clearly you still need to do something about it. You still need to pick up the pen and write the essay and if you haven't done that for years in this style it takes a lot of learning. Doing that together, the other half trying to get that moving and going.”

Practical Ways to Start Managing Both Today

Simple strategies you can implement immediately include:

• Body Doubling: Completing tasks with someone nearby can significantly reduce task anxiety and increase productivity.
• The Two-Minute Rule: If something takes under two minutes, doing it straight away helps prevent anxiety from building.
• Exposure Steps: Gradually facing situations that cause social anxiety can help build confidence and reduce fear over time.
• Digital Tools: Apps and reminders designed specifically for neurodivergent individuals help maintain focus and manage anxiety.

Real Experiences: You're Not Alone

Knowing others share your experiences can be reassuring and empowering. Hearing real stories from individuals managing ADHD and social anxiety can validate your own journey and inspire your next steps.

Alex Partridge (Unilad & LadBible founder)

Alex has spoken openly about living with ADHD alongside severe anxiety and alcohol misuse before receiving a formal diagnosis. He described cycling through impulsive behaviour, intense rejection sensitivity, and binge drinking—behaviours used to cope with emotional overwhelm.

After his ADHD diagnosis, Alex wrote in Now It All Makes Sense about how understanding his neurodivergence transformed his life. He credits a clearer self‑perception with enabling recovery from addiction, reducing anxiety, and forming healthier coping strategies.

Kit Harington (Actor)

Kit—best known for Game of Thrones—revealed that before his ADHD diagnosis and subsequent rehab, he used alcohol heavily to manage crippling social anxiety and stress related to public scrutiny.

Following treatment, he credits sobriety, targeted ADHD therapy, and ongoing mental health care for his newfound stability and ability to be more present with family and in his work.

FAQs (Briefly addressed common concerns):

• Will ADHD medication worsen anxiety? Usually no, many find their anxiety reduces as ADHD symptoms become manageable.
• Is social anxiety just extreme shyness? No, social anxiety is severe and persistent, impacting quality of life significantly.
• Are there gender differences in the experiences of these conditions? Yes, women often experience delayed diagnoses due to masking symptoms.

Key Takeaways:

• ADHD and social anxiety commonly co-occur; recognising signs is crucial.
• Effective treatment usually combines tailored medication, therapy and practical coping strategies.
• Small daily actions can lead to significant progress.

Augmentive: Where Understanding Becomes Action

At Augmentive, we're dedicated to bridging the gap between understanding your neurodivergent mind and taking tangible steps forward. Our curated network of specialists ensures you receive personalised care, making meaningful progress achievable.

Ready to put your mind into action?

Explore the ADHD Care Pathway