Overlapping Struggles: ADHD and Anxiety in McAllen, TX, and Real-Life Skills That Help
By Kathryn Chacra, LCSW-S | McAllen, TX
Living with ADHD isn’t just about distraction or impulsivity. It’s about trying to keep your life, relationships, and responsibilities in motion while your nervous system is often in overdrive. Add anxiety to the mix? You get a constant mental tug-of-war between too much noise and too much worry.
If you’ve ever wondered, “Is this my ADHD, or am I just anxious all the time?”, you’re not alone. Research shows that up to 50% of adults with ADHD also experience an anxiety disorder. The overlap of ADHD and anxiety in McAllen, TX, is real, but so are the options for treatment and support.
Let’s walk through what this looks like, what helps, and how ADHD therapy and medication can be customized, not standardized.
ADHD and Anxiety in McAllen, TX: What’s the Relationship?
Think of ADHD and anxiety as two housemates with very different vibes. ADHD is about low dopamine, poor executive functioning, and difficulty regulating attention. Anxiety is more about high alertness, chronic worry, and overactive “what if” thoughts.
But they share a common enemy: life impairment.
Missing deadlines → leads to worry.
Social slip-ups → lead to rumination.
Sensory overload → leads to shutdown.
Constant “underperforming” → leads to self-doubt.
Anxiety in ADHD isn’t always about irrational fears—it’s often about repeated life experiences where things have gone wrong, and your brain’s learned to stay braced.
When Is Anxiety “Normal” and When Is It a Clinical Issue?
Anxiety is a natural stress response. It keeps us alert and can even help with short bursts of focus (hello, pre-deadline productivity). But when it starts to interfere with your ability to function, or you start avoiding parts of your life, it’s no longer just a signal. It’s a symptom.
Here’s how to tell if your anxiety might benefit from therapy:
You feel keyed up most days, even without an obvious stressor.
You avoid tasks or situations not because of distraction, but dread.
You have racing thoughts that interrupt sleep.
Your body is often tense, or you experience frequent stomach problems.
You feel relief only when something is perfect or completely under control.
If that sounds familiar, it’s time to talk to someone. ADHD therapy in McAllen, TX, doesn’t just help you cope. It helps you create a structure where ADHD and anxiety stop running the show.
Two ADHD and Anxiety Coping Skills That Can Help Right Now
1. Name the Narrative (from ACT)
Many ADHD and anxiety folks live in a swirl of shamey thoughts, such as:
“I’m always behind.”
“Everyone else is more put together.”
“If I don’t get this right, it proves I can’t adult.”
ACT (Acceptance and Commitment Therapy) teaches you to separate from your thoughts instead of fusing with them. Try this:
When you catch an anxious thought, say: “I’m noticing I’m having the thought that…”
Instead of: “I’m such a mess.” →
Say: “I’m noticing I’m having the thought that I’m a mess.”
This simple shift gives you space. Space = choice.
You don’t have to argue with the thought. You don’t have to believe it. You just name it and move on.
2. The STOP Skill (from DBT)
When ADHD and anxiety start spiraling together, you need a “pattern interrupt.” DBT (Dialectical Behavior Therapy) gives us the STOP skill:
S – Stop. Literally pause. Don’t say or do anything.
T – Take a step back. Breathe. Ground yourself.
O – Observe. What’s happening around and inside you?
P – Proceed mindfully. What do you need right now?
Use this in conflict, overwhelm, or even at your desk at 2 p.m. when you realize you’ve had coffee and no lunch. STOP turns reactivity into reflection.
Medication: Stimulant or Non-Stimulant?
If your anxiety is intense, you might be worried that ADHD medications will make it worse. That’s a valid concern and one worth discussing with your doctor.
Here’s the short version:
Stimulants (like Adderall or Vyvanse) are typically first-line treatments. They boost dopamine, help with focus, and often reduce ADHD-related anxiety by improving task completion.
Non-stimulants (like Strattera or Qelbree) may be a better fit for people with co-occurring anxiety or a history of stimulant side effects.
👉 A 2021 systematic review found that stimulant medications did not significantly increase anxiety in most patients with ADHD, and for many, anxiety improved due to better functioning.
👉 However, another study highlighted that non-stimulants may provide a smoother option for those with general anxiety disorder or panic-related symptoms.
So what’s right for you? That depends on your history, your symptoms, and your goals. A collaborative conversation with your doctor can help clarify the best fit.
What You Can Expect from ADHD Therapy in McAllen, TX
Here in the Rio Grande Valley, ADHD isn’t talked about enough, especially in adults. That’s why my work as an ADHD therapist focuses on helping clients understand their brain, calm their nervous system, and build real-life routines that actually work for them.
Whether you’re navigating anxiety, ADHD, or both, you don’t have to figure it out alone. We’ll work together to:
Understand your patterns.
Build custom coping skills using ACT and DBT.
Explore medication options (and how to talk to your doctor).
Heal the shame stories that anxiety and ADHD both like to tell.
You don’t need to wait until your next “crash” or anxiety spiral. If you’re in McAllen or anywhere in Texas, I offer both in-person and virtual ADHD therapy sessions to help adults and teens manage ADHD and anxiety with care, science, and a little humor.
🧠 Curious about how this would look for you? Reach out here to schedule a consultation.
Real Tools, Real Relief: Support for ADHD and Anxiety in McAllen, TX
If ADHD and anxiety in McAllen, TX, are making daily life feel overwhelming, you don’t have to figure it out alone. Whether it’s trouble focusing, racing thoughts, or struggling to manage emotions, support is available, and it works. With ADHD therapy sessions, I offer practical strategies and affirming care to help you navigate life with more clarity, confidence, and calm.
Here’s how to begin:
Schedule a free 15-minute consultation to talk through your concerns and see if we’re a good fit.
Book your first ADHD therapy session to start building tools that support attention, emotion regulation, and stress relief.
Start feeling more equipped and supported as you move through life with ADHD and anxiety in McAllen, TX.
Let’s work together to make life a little less overwhelming and a lot more manageable.
More Mental Health Services Available in the Rio Grande Valley
In addition to ADHD therapy, I provide emotional eating therapy in McAllen, TX, to support individuals in building a healthier relationship with food and finding lasting, compassionate ways to manage stress. I also offer clinical supervision for LMSWs in Texas who are pursuing their LCSW, creating a supportive space for skill-building, confidence, and professional development on the path to licensure.
