How to Promote Mental Wellbeing with ADHD

Living with attention deficit hyperactivity disorder (ADHD) is not simply about managing focus or impulsivity – it’s about understanding the bigger picture of wellbeing. Research shows that children and young people with ADHD are at a higher risk of developing anxiety and depression than their peers. Between 25 to 50% experience anxiety, and 18.6% of adults live with depression alongside ADHD.

While these numbers highlight a real need for awareness, they also point towards an opportunity: with the right support, we can protect mental wellbeing and help children with ADHD build resilience from an early age.

Why ADHD can Increase Mental Health Risks.

Several factors contribute to the link between ADHD and mental health challenges. These include things like academic pressure, which is common even when the child is bright and capable, as difficulties with organisation, memory and sustained focus can lead to underachievement. Social challenges also pose a risk to mental health, as impulsivity or emotional dysregulation can cause friction with peers, resulting in feelings of rejection or isolation. Finally, low self-esteem is common amongst children with undiagnosed ADHD, as repeated negative feedback – from teachers, peers, or even family – can chip away at confidence over time. 

It’s important to remember that these risks are not inevitable. Many children with ADHD go on to live happy, confident, and emotionally healthy lives, especially when given consistent emotional support alongside practical strategies to manage ADHD symptoms.

Signs That Your Child May Be Struggling.

Anxiety and depression in children don’t always look the way they do in adults. Parents and carers should be alert to persistent changes in mood, behaviour, or energy levels. There are a few things to look out for.

Possible signs of depression:

• Persistent sadness or irritability

• Loss of interest in hobbies or activities they used to enjoy

• Unexplained tiredness or low energy

Possible signs of anxiety:

• Excessive worry about school, friendships, or the future

• Physical symptoms such as stomach aches or headaches without a clear cause

• Trouble falling asleep or staying asleep

If these symptoms last for two weeks or more, it’s important to seek advice from a healthcare professional. Early intervention is key, not only for symptom relief but also to prevent challenges from becoming more entrenched.

Four Ways to Support Mental Wellbeing at Home.

Create an Emotionally Safe Home Environment.

A supportive home gives children a foundation of security. This means making space for open communication, not just during moments of conflict, but every day. Gentle, non-judgemental conversations, such as chatting while walking or cooking together, can help children feel more comfortable opening up.

Prioritise Physical Health.

Exercise, balanced nutrition, and quality sleep are vital for emotional regulation. For children with ADHD, regular physical activity can also reduce hyperactivity and improve concentration. Reducing screen time before bed and keeping devices out of the bedroom can improve sleep quality.

Encourage Journaling or Other Reflective Activities.

Journaling can help children process emotions and track their progress in a way that feels private and empowering. Bullet journals, which combine writing, colour coding, and symbols, can be particularly ADHD-friendly, offering structure without rigidity.

Introduce Stress Management Techniques.

Children with ADHD can be especially sensitive to stress, so teaching coping skills early is invaluable. Simple deep-breathing exercises, mindfulness, or hobbies they enjoy can offer healthy outlets for tension.

The Role of Professional Support.

While these at-home strategies can make a big difference, they are not a substitute for professional assessment or treatment when needed. A healthcare professional can help identify whether your child’s difficulties are part of ADHD, a separate mental health condition, or both and tailor support accordingly. Treatment might involve therapy, ADHD medication, or a combination of approaches. The aim is not only to manage symptoms but to give your child the tools and confidence they need to navigate life with resilience.

ADHD does not define a child’s future. However, it does shape their experiences and those experiences can either build them up or wear them down. By actively supporting emotional wellbeing at home, you can help your child develop the resilience to face challenges, embrace their strengths, and grow into a confident, self-assured adult. With awareness, understanding, and the right support, children with ADHD can thrive not just academically, but emotionally, turning potential risks into opportunities for growth.