Onika L. Dainty

I Thought It Was Just Anxiety, Then Came ADHD

For years, I blamed my forgetfulness, restlessness, and impulsivity on anxiety or mood swings. Then came the ADHD diagnosis, and suddenly the pieces clicked into place.

Since childhood, I lived with a relentless internal dialogue. The noise in my head only quieted when I shook it hard, almost violently, as if resetting my brain. That internal monologue followed me into adulthood. When I was diagnosed with Bipolar I disorder, I explained the noise as part of bipolar symptoms that intensified during episodes and lingered during anxiety or stress, even in remission.

Although I was prescribed medication to stabilize my mood, manage psychosis, and treat anxiety and PTSD, the constant mental chatter never fully stopped. It was not until my hospitalization in 2023 that a hospital pharmacist raised the possibility of co-occurring Attention Deficit Hyperactivity Disorder (ADHD). He explained how ADHD often goes undiagnosed in people with Bipolar disorder because stabilizing severe mood symptoms takes priority. He encouraged me to pursue testing.

When I finally spoke to my psychiatrist, he agreed. The results were clear. I was diagnosed with ADHD alongside Bipolar I disorder.

Living with ADHD alongside Bipolar disorder, anxiety, or PTSD adds complexity, but it also brings clarity when understood in context. This blog explores how ADHD shows up in people with multiple diagnoses, how to distinguish overlapping symptoms, and how to manage them with compassion, structure, and self awareness.

What ADHD Really Looks Like, Especially in Adults with Other Diagnoses

ADHD in adults often presents as chronic inattention, disorganization, difficulty with focus, time management challenges, missed deadlines, and losing items. Hyperactivity may look like restlessness, constant motion, or feeling unable to slow down. Impulsivity can show up as interrupting, impatience, impulsive decisions, mood shifts, or emotional outbursts. These symptoms affect work, relationships, and daily functioning, and they are often rooted in childhood experiences or trauma.

ADHD, Bipolar disorder, and Anxiety disorder share overlapping symptoms including impulsivity, irritability, distractibility, restlessness, and sleep disruption. This overlap can make diagnosis challenging. ADHD symptoms tend to be persistent and consistent, while bipolar symptoms are episodic, cycling between mania and depression. Anxiety is characterized by excessive worry, but all three conditions share emotional dysregulation and focus difficulties.

Because Bipolar disorder is severe and volatile, its symptoms are often treated first, which can delay ADHD diagnosis. ADHD is a neurodevelopment disorder that affects executive function, emotional regulation, self control, and attention. Anxiety disorders exist as a separate category but frequently co-occur with both Bipolar disorder and ADHD, creating symptom masking that complicates diagnosis.

Historically, Black women, neurodivergent adults, and trauma survivors have experienced delayed or missed diagnoses. Ongoing self monitoring and transparent communication with mental health providers are essential for accurate diagnosis and effective treatment.

Untangling the Threads: ADHD in a Multi Diagnosis Life

Living with multiple mental health diagnoses requires understanding how each condition shows up in your body and mind. When I received my ADHD diagnosis in 2024, I felt both overwhelmed and relieved. I have a research oriented mind, so I immersed myself in psychoeducation, peer support, and medication information. Over time, I gained clarity about how ADHD fits into my symptom profile.

For years, I attributed my impulsivity solely to manic episodes. While mania intensifies impulsive behaviour, I learned that ADHD driven impulsivity is chronic and rooted in executive function challenges. Manic impulsivity is episodic and driven by mood disturbance. Recognizing this distinction helped me manage one of my most difficult symptoms with greater self compassion.

Understanding this difference allowed me to build routines, structure, and healthy habits that prepare me for both ADHD related impulsivity and bipolar mood shifts. I learned to check in with myself and my support team, remain transparent with my healthcare providers, and ask for help early.

I also learned to distinguish between depressive episodes and ADHD related executive dysfunction. There are times when my body shuts down completely. I feel no sadness, just profound exhaustion and mental blankness. Rest and sleep regulation are the only remedies. Other times, emotional overwhelm and depressive inertia take hold. During those periods, I lean on my support system and remind myself that bipolar depression will pass with effort, care, and time.

Identifying whether a challenge stems from ADHD or Bipolar disorder helps me respond with the right tools and protects my overall mental health.

Strategies That Work for ADHD, Even When You’re Managing Other Disorders

Managing ADHD alongside other diagnoses requires an integrated and personalized treatment plan. In my experience, the most effective approach combines medication management, psychotherapy such as Cognitive Behavioural Therapy (CBT), and lifestyle strategies centred on structure, routine, and healthy habits.

Working collaboratively with psychiatrists and therapists ensures comprehensive care. Treating the most impairing condition first often reduces symptoms across diagnoses. The tools I developed to manage Bipolar I disorder became invaluable when ADHD entered the picture.

Daily structure supports my stability. I rely on planners, to do lists, timers, medication reminders, and consistent sleep hygiene. I break tasks into small steps, schedule rest intentionally, and use energy peaks wisely. Digital tools like Todoist, Focusmate, or Habitica offer ADHD specific support. Peer support groups can also be helpful when they align with your individual needs.

Final Thought

Receiving an ADHD diagnosis required me to rethink how this condition fits into my mental health story. Transitioning from a single diagnosis to a multi diagnosis life was overwhelming at times, but it also brought freedom.

The little girl who once shook her head to quiet the noise can rest now. I am in the driver’s seat. ADHD is part of my story, not the whole book.

Though there are more letters attached to my diagnosis profile, I am no longer afraid. I am informed, supported, and equipped with tools that align with how my mind actually works. There will always be challenges, noise, and unpredictability, but I face them with clarity, hope, and faith rather than fear.

To my readers:

What would shift for you if you stopped seeing ADHD as a failure to focus and started seeing it as a call to design a life that truly fits you?

Understand What Self-Care Means to You

Self-care is not a one-size-fits-all approach. It requires introspection and exploration to discover what resonates with you personally. For me, the simple act of making my bed each day has become a significant ritual. It signifies my commitment to creating a stable environment, especially on days when everything feels topsy-turvy. A made bed offers a sense of accomplishment and order, which can be incredibly grounding during challenging times.

Reflecting on my experience, I realize that when my bed is made, I’m more likely to embrace the day with a positive mindset. Conversely, when I’m unwell, the state of my bed can mirror my mental chaos. This small act serves as a powerful reminder of how much our surroundings influence our state of mind.

Create an Organized Space

An organized home often reflects my mental state. If clutter starts to accumulate, it’s a clear sign that I need to check in with myself. Keeping my living space tidy doesn’t just make it more pleasant to inhabit; it also serves as a barometer for my well-being. I’ve learned that when I’m feeling overwhelmed, a disorganized home can heighten my anxiety and exacerbate my mood swings.

Creating a calming and organized space is, therefore, a proactive form of self-care. I take the time to declutter and arrange my surroundings thoughtfully, transforming my home into a sanctuary that nurtures my spirit. This practice fosters a sense of peace and helps me maintain control, especially during turbulent times.

Embrace Your Personal Style

Caring for my hair and indulging in thrift shopping are more than physical acts; they’re opportunities for self-expression and creativity. For me, the act of taking care of my appearance is a way of reclaiming my identity during times when I might feel lost or disconnected. Choosing outfits that reflect my mood or trying out a new hairstyle becomes a form of empowerment.

Beautifying and decorating my home is another creative outlet. Each piece I select reflects a part of my journey and personality. Refinishing furniture isn’t just a hobby; it’s a metaphor for renewal—both in my living space and in my own life. Through these creative endeavors, I cultivate a sense of agency over my environment, which can be especially powerful when life feels chaotic.

Reflect Through Writing

Writing has been a crucial part of my self-care routine. Reading my own journals and composing “dear me” letters provide a profound way to connect with myself. These practices allow me to reflect on my journey, understand my feelings, and document my progress. Journaling becomes a therapeutic space where I can express my thoughts without judgment.

When I revisit my entries, I’m often struck by the resilience I’ve demonstrated through my struggles. This reflection offers clarity and helps me recognize patterns in my mood and behavior, enabling me to navigate future challenges more effectively. Writing serves as a mirror, reflecting my inner thoughts and feelings, and helps me gain insights into my mental health.

Prioritize Your Well-Being

A consistent skin-care routine might seem like a minor detail in the grand scheme of things, but it’s an essential act of self-love that reinforces my sense of worth. Taking the time to nurture my skin reminds me that I deserve care and attention. Each step of my routine—cleansing, moisturizing, and pampering myself—becomes a ritual of affirmation.

This practice cultivates a mindset of self-acceptance and gratitude, fostering a deeper connection with my body and my spirit. It’s these little rituals that accumulate into a larger practice of self-care, reminding me that I am worthy of love and care, regardless of my mental state.

Find Joy in Movement

One of my favorite self-care practices is singing and dancing in my kitchen. When I turn on my favorite tunes and let loose, I tap into a source of joy that can break through the heaviness of anxiety or depression. It’s liberating to express myself freely in my own space. This joyful movement allows me to reconnect with my inner child, reminding me that even in the midst of challenges, joy can coexist with struggle.

This practice not only elevates my mood but also encourages physical movement, which has its own therapeutic benefits. Whether it’s an upbeat pop song or a soulful ballad by Drake, dancing allows me to release pent-up energy and express my emotions in a joyful, creative way.

Final Thoughts

Self-care isn’t merely about pampering ourselves; it’s about recognizing our unique needs and cultivating practices that nourish our well-being. It’s a continuous journey of self-discovery and self-acceptance. Embracing self-care means loving yourself enough to invest time and energy into your own happiness, and that is a powerful act in itself.

As you explore your own self-care journey, I encourage you to consider what practices resonate with you. What small acts can you incorporate into your daily routine to foster a deeper sense of well-being? I invite you to share your thoughts or experiences in the comments. We’re all in this together, navigating the highs and lows of life. As we learn from each other, we can continue to find our paths toward healing and resilience.

If you're interested in further exploring the journey of managing Bipolar disorder, be sure to check out my blog, "How to Start Managing Bipolar Disorder: A Comprehensive Guide." It’s filled with valuable insights and tips to help you along the way.