Navigating the school system with a child who has ADHD and anxiety can feel like juggling flaming swords while riding a unicycle. It’s chaotic, exhausting, and occasionally involves unexpected tears (from both of you). But with the right strategies, science-backed knowledge, and a few well-chosen tools, we can turn the classroom into a space where our kids actually thrive instead of just surviving.

Understanding the ADHD + Anxiety Combo

First, let’s bust some myths. ADHD isn’t just about kids bouncing off the walls—it’s a complex neurodevelopmental condition that impacts executive functioning. Think of executive functions as the brain’s CEO, handling tasks like planning, organizing, impulse control, and working memory. Now, add anxiety to the mix—a relentless loop of worry and fear that hijacks the brain’s ability to focus, regulate emotions, and respond to stress.

According to research, about 30-50% of kids with ADHD also have an anxiety disorder (Sciberras et al., 2014). The problem? Traditional ADHD strategies (like encouraging movement breaks) can sometimes exacerbate anxiety, while anxiety-reducing techniques (like strict structure) might not always align with ADHD brains that need flexibility.

So how do we balance the two? By tailoring interventions that support both executive function challenges and emotional regulation.

Assembling the Ultimate Support Squad

It takes a village, and if your kid has ADHD and anxiety, you need a dream team. Teachers, school counselors, therapists, and even the school nurse should all be on board. Here’s how to make sure everyone’s on the same page:

Start with a Meeting – Whether it’s an IEP (Individualized Education Plan), a 504 Plan, or an informal teacher chat, set the tone early in the school year. Be clear about your child’s needs, what works at home, and any triggers they have.

Keep the Communication Flowing – Regular check-ins prevent minor issues from snowballing. A weekly email exchange or a shared Google Doc with the teacher can keep things running smoothly.

Create a “User Manual” for Your Kid – This can be a fun, one-page document that outlines their strengths, struggles, and what helps them succeed in the classroom.

Classroom Strategies that Actually Work

Prime the Brain for Learning

ADHD brains need dopamine and norepinephrine (the brain’s motivation and focus chemicals) to function optimally. Unfortunately, these neurotransmitters don’t always show up when they should. Here’s how to help:

• Physical Activity Before School: Studies show that 20 minutes of aerobic exercise before school improves focus and mood in kids with ADHD (Pontifex et al., 2013). Try a trampoline session, a quick bike ride, or even some jumping jacks before heading to class.

• Protein-Packed Breakfast: Foods high in protein (eggs, Greek yogurt, nut butter) help stabilize blood sugar and provide sustained energy, keeping ADHD brains from crashing mid-morning.

Optimize the Classroom Setup

A child’s learning environment can make or break their success. Here are key elements to tweak:

• Seating Matters: Some kids do better sitting up front to limit distractions, while others need a quiet corner. Work with the teacher to test different placements.

• Fidget Tools, But Make Them Functional: Items like stress balls, fidget cubes, and chair bands can help with focus if used correctly. The key? Teach kids when and how to use them appropriately. Try these silent classroom-friendly fidgets!

• Sensory-Friendly Space: Some kids with ADHD and anxiety need a retreat spot in the classroom—a small, cozy area with noise-canceling headphones or weighted lap pads.

Support Emotional Regulation

Anxiety turns the amygdala (the brain’s panic button) into an overactive alarm system. For kids with ADHD, big emotions often hijack executive function, making it even harder to self-regulate. Here’s how to help:

• The 5-4-3-2-1 Grounding Technique: Encourage kids to name 5 things they see, 4 they feel, 3 they hear, 2 they smell, and 1 they taste to bring them back to the present.

• Movement Breaks: Short, structured movement breaks help release built-up energy. Research shows that even a 5-minute walk can improve mood and concentration (Ratey, 2013).

• Mindfulness and Breathing Exercises: Apps like Headspace for Kids offer guided breathing techniques to calm anxious minds.

Adjust Assignments for ADHD Brains

Standard assignments aren’t always ADHD- and anxiety-friendly. Modify tasks to work with your child’s brain:

• Chunk Big Tasks: Instead of giving one giant assignment, break it into mini-deadlines to reduce overwhelm.

• Allow Alternative Ways to Show Knowledge: Instead of a written report, could your child make a video or do a verbal presentation?

• Flexible Test-Taking Options: Extended time, breaks, or testing in a quiet room can help reduce anxiety.

Teach Self-Advocacy

Our goal isn’t just to support our kids—it’s to help them learn to support themselves. Self-advocacy is a life skill that will serve them beyond the classroom. Here’s how to build it:

• Teach Them to Identify Their Needs: Practice phrases like, “I learn best when I can move around” or “I need a quiet space to work.”

• Role-Play Conversations with Teachers: Help them rehearse asking for accommodations in a way that feels natural.

• Encourage Use of Planners or Reminder Apps: Digital tools like My Homework Student Planner can help with organization and deadlines.

Affiliate Goodies for Classroom Success

Let’s be real: the right tools make a huge difference. Here are some must-haves that can support your child’s learning experience:

Noise-Canceling Headphones

Perfect for kids who get overwhelmed by classroom noise. These Zohan Kids Ear Protection Earmuffs are a total game-changer.

Forbrain Auditory Stimulation Headset

This headset enhances focus using bone conduction technology. It’s like a personal trainer for your child’s brain! Check it out here.

🛒 Fun and Function’s Sensory Tools

From weighted vests to chewy necklaces, they’ve got a treasure trove of sensory-friendly tools. Browse their collection.

Final Thoughts: You’ve Got This!

Raising a child with ADHD and anxiety is not for the faint of heart, but you are exactly the parent your child needs. By building the right support system, advocating fiercely, and using science-backed strategies, we can help our kids not just survive the classroom—but absolutely thrive.

Hang in there, warrior parent. You’ve got this. 💪

Through compassion, understanding, and the implementation of these strategies, we can make a significant difference in the lives of these remarkable young individuals.