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2d • 🧠 ADHD
Transitions and Anticipatory Anxiety
Transitions are one of the earliest places anxiety shows up for adults with ADHD.
Waking up.
Leaving the house.
Opening your laptop.
Switching from rest to effort or effort to rest.
If your body feels tense before anything actually happens, that’s not random.
🧠 Awareness: Why Transitions Trigger Anxiety
For many people with ADHD, transitions were never neutral.
Growing up, being unprepared often led to:
- correction
- pressure
- embarrassment
- being told you were “behind” or “not paying attention”
So the nervous system adapted.
It learned to anticipate the next demand before it arrived.
That anticipation shows up as:
- muscle tension
- urgency
- mental rehearsal
- avoidance or over-preparing
It’s a protective response shaped by experience.
Your body is trying to make sure you’re ready before something can go wrong.
🔍 Observation: What to Notice Today
Before or during a transition, gently notice:
- Where do I feel this in my body?
- Does my energy speed up, freeze, or brace?
- Do thoughts appear before the situation begins?
- Is there an urge to rush, delay, or avoid?
You’re not trying to stop the response. You’re learning its pattern.
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Transitions and Anticipatory Anxiety
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