The Adult ADHD and Anxiety Workbook

Cognitive Behavioural Therapy Skills to Manage Stress, Find Focus, and Reclaim Your Life

Struggling with adult ADHD and anxiety? You’re not alone—and you don’t have to treat them separately.

If you have attention deficit/hyperactivity disorder (ADHD), you may struggle with focus, follow-through, emotional regulation, and rejection sensitivity dysphoria (RSD). Add anxiety—constant worry, tension, or overthinking—and everyday life can feel overwhelming. It’s no surprise that adults with ADHD are twice as likely to experience anxiety disorders.

Treating just one condition often isn’t enough. You need a unified, practical approach designed specifically for the overlap between ADHD and anxiety.

In The Adult ADHD and Anxiety Workbook, psychologist and ADHD expert Russell Ramsay presents an evidence-based program grounded in cognitive behavioral therapy (CBT)—the gold standard treatment for anxiety—adapted specifically for adults with ADHD. This structured workbook provides step-by-step strategies to help you manage both conditions at the same time.

In this workbook, you’ll learn how to:

• Understand the connection between ADHD symptoms and anxiety
• Manage worry, rumination, and chronic stress
• Improve focus and follow-through without increasing pressure
• Reduce rejection sensitivity and emotional reactivity
• Break patterns of avoidance and procrastination
• Build practical coping skills you can apply in daily life

Each chapter includes guided exercises, self-reflection tools, and skill-building activities designed to help you move from overwhelm to confidence and clarity.

If you’re an adult with ADHD who also struggles with anxiety, this workbook offers a clear, research-backed path toward improved focus, reduced worry, and lasting peace of mind.

Written by: J. Russell Ramsay, PhD, ABPP