This article unpacks a fresh perspective on managing anxiety and ADHD: one that views the brain not as broken, but as a complex system that sometimes needs fine-tuning. At Keystone Therapy, we call this the "Brain Mechanic" approach: a holistic, neuro-counselling framework that combines brain science with practical therapeutic strategies to help you understand why your mind works the way it does: and what you can do about it.
Whether you're navigating the daily challenges of ADHD, struggling with persistent anxiety, or dealing with both simultaneously, this guide explains how a brain-based approach can transform your mental health journey.
What Is the "Brain Mechanic" Approach?
Think of your brain like a high-performance engine. When everything is running smoothly, you barely notice it doing its job. But when certain systems are out of sync: whether due to neurological differences, stress, trauma, or lifestyle factors: the whole machine can start to sputter.
The Brain Mechanic approach recognises that symptoms are signals, not character flaws. Anxiety and ADHD aren't simply "problems to fix" but rather indicators that certain brain systems need support, regulation, or a different kind of fuel.
This perspective draws from several evidence-based frameworks, including:
- Interpersonal neurobiology and neuroplasticity research
- Polyvagal theory and nervous system regulation
- Neurofeedback and brain-training techniques
- Behavioural activation and practical lifestyle interventions
Rather than focusing solely on managing symptoms, the Brain Mechanic approach aims to understand the underlying mechanics driving those symptoms: and then provide targeted support.
The ADHD-Anxiety Connection: Two Systems Under Strain
ADHD and anxiety frequently travel together. Research suggests that up to 50% of adults with ADHD also experience an anxiety disorder. But why?
From a brain mechanics perspective, both conditions involve overlapping neural systems:
Executive Friction
ADHD affects the brain's executive functions: your ability to start, sustain, shift, and organise behaviour toward a goal. When these systems struggle, even simple tasks can feel overwhelming. This creates what researchers call executive friction: the mental resistance you feel when trying to initiate or complete tasks.
This friction isn't laziness or lack of motivation. It's a genuine neurological difference in how your brain allocates attention and manages impulses.
The Threat Response
When demands pile up and your executive functions can't keep pace, your nervous system often interprets this as danger. The result? Your body shifts into a defensive state: triggering the familiar symptoms of anxiety:
- Racing heart
- Shallow breathing
- Muscle tension
- Catastrophic thinking
- Avoidance behaviours
Understanding this connection is crucial. Many people with ADHD develop anxiety because their nervous system is constantly working overtime to compensate for executive function challenges. The Brain Mechanic approach addresses both systems simultaneously.
Core Principles of the Brain Mechanic Approach
1. Regulate First, Then Reason
You cannot think your way out of a dysregulated nervous system. When your threat response is activated, the logical parts of your brain go offline. This is why traditional "just think positive" advice rarely works for anxiety.
The first step in the Brain Mechanic approach is nervous system regulation. This involves:
- Grounding techniques (sensory engagement, cold water, movement)
- Paced breathing to activate the parasympathetic nervous system
- Co-regulation through safe therapeutic relationships
Once your nervous system feels safe, higher-order thinking and problem-solving become accessible again. Learn more about how we apply polyvagal therapy principles in our practice.
2. Work With Your Brain, Not Against It
Many people with ADHD spend years fighting against their neurological wiring: trying to force themselves into neurotypical patterns of productivity and focus. This approach typically backfires, creating shame spirals and worsening anxiety.
The Brain Mechanic philosophy takes a different stance: your brain isn't broken; it's different. The goal is to understand your unique neural profile and design strategies that work with your wiring.
For ADHD brains, this might mean:
| Traditional Approach | Brain Mechanic Approach |
|---|---|
| Long to-do lists | Single-task focus with visual timers |
| Willpower-based motivation | Interest-based and urgency-based systems |
| Fighting distractibility | Strategic use of body-doubling and environment design |
| Suppressing impulsivity | Channelling impulsivity into creative outlets |
3. Leverage Neuroplasticity
Your brain changes throughout your entire life. This principle: known as neuroplasticity: is foundational to the Brain Mechanic approach.
Through targeted interventions, you can literally rewire neural pathways. Techniques like neurofeedback therapy teach the brain to self-regulate by providing real-time feedback on brainwave patterns. Studies show neurofeedback can improve focus, emotional regulation, and attention by an average of 30 percent.
This isn't about "curing" ADHD or eliminating anxiety entirely. It's about strengthening the neural circuits that support regulation, focus, and emotional resilience.
4. Address the Whole System
The brain doesn't operate in isolation. Sleep, nutrition, movement, relationships, and stress all influence how your neural systems function. The Brain Mechanic approach takes a holistic view, recognising that sustainable mental health requires attention to multiple domains.
Key areas we assess and address include:
- Sleep architecture – Poor sleep dramatically worsens both ADHD and anxiety symptoms
- Circadian rhythm alignment – Timing of light exposure, meals, and activity
- Stress load – Identifying and reducing unnecessary cognitive demands
- Social connection – The nervous system regulates better in safe relationships
- Physical movement – Exercise is one of the most powerful interventions for both conditions
Practical Strategies You Can Start Today
While professional support accelerates progress, there are Brain Mechanic principles you can apply immediately:
Morning Regulation Routine
The first 30 minutes of your day set the tone for your nervous system. Try:
- Bright light exposure within 15 minutes of waking (natural sunlight is best)
- Cold water on face or hands to activate the dive reflex and calm your nervous system
- Movement before screens – even 5 minutes of stretching or walking
- Delay caffeine by 60-90 minutes to avoid cortisol spikes
The "Brain Dump" Technique
When anxiety spirals or ADHD overwhelm hits, try this:
- Set a timer for 5 minutes
- Write down everything in your head: tasks, worries, random thoughts
- Don't organise; just dump
- After the timer, circle the ONE thing that matters most right now
- Focus only on that single item
This technique externalises mental clutter, reducing the cognitive load on your working memory.
Scheduled Worry Time
Rather than trying to suppress anxious thoughts (which backfires), schedule a specific 15-minute "worry window" each day. When anxious thoughts arise outside this window, note them and remind yourself: "I'll address this during worry time."
This approach leverages the ADHD brain's need for structure while reducing the constant mental chatter of anxiety.
How Neuro-Counselling Supports the Brain Mechanic Approach
At Keystone Therapy, our neuro-counselling framework integrates brain science with evidence-based therapeutic techniques. This means your treatment plan is tailored to your specific neural profile: not a one-size-fits-all approach.
Our process typically includes:
- Comprehensive assessment of ADHD symptoms, anxiety patterns, and lifestyle factors
- Nervous system mapping to understand your unique stress responses
- Targeted interventions drawing from polyvagal therapy, behavioural activation, and cognitive approaches
- Practical skill-building you can apply between sessions
- Progress monitoring to adjust strategies based on what's working
Whether you prefer in-person sessions at our Perth clinic or the flexibility of telehealth, we meet you where you are.
Taking the Next Step
If you've been struggling with anxiety, ADHD, or both: and traditional approaches haven't quite clicked: the Brain Mechanic framework may offer a fresh perspective.
Understanding your brain's mechanics isn't about labelling yourself or making excuses. It's about gaining the insight and tools to work with your unique wiring, rather than constantly fighting against it.
Ready to explore how neuro-counselling could support your mental health journey? Get in touch with Keystone Therapy to book an initial consultation. We're here to help you understand your brain: and get it running smoothly again.
