The Mel Robbins Podcast: "The Truth About Anxiety & ADHD: Life-Changing Tools From a Renowned Psychiatrist"

Release Date: April 10, 2025

In this transformative episode of The Mel Robbins Podcast, host Mel Robbins dives deep into the intertwined realms of anxiety and ADHD with esteemed psychiatrist Dr. Traci Marks. Drawing from her extensive 25-year clinical experience and the insights shared by millions through her YouTube channel, Dr. Marks unpacks the complexities of these conditions and offers actionable tools to manage and thrive despite them.

1. Personal Connections and Introduction

Mel Robbins opens the conversation by sharing her personal journey with anxiety and a late diagnosis of ADHD at age 47. She relates this to her children’s similar struggles, emphasizing the profound impact understanding these conditions has had on her life and family.

"If any of this sounds familiar, you need to hear this conversation today."
[00:00] Mel Robbins

Dr. Traci Marks is introduced as a leading psychiatrist specializing in anxiety, ADHD, and mood disorders. Her credentials include a medical degree from the University of Florida and a residency at New York Presbyterian Hospital. With three bestselling books and a substantial online following, Dr. Marks brings a wealth of knowledge to the episode.

2. Understanding Anxiety

The conversation begins with a discussion on the rising prevalence of anxiety, which Dr. Marks attributes to factors intensified by the digital age, such as 24-hour news cycles and constant social media comparisons.

"The WHO reported a 25% increase in anxiety globally starting with the pandemic."
[07:36] Dr. Traci Marks

Mel Robbins highlights how external factors reshape our brains, increasing anxiety levels, and underscores the importance of strategies to mitigate these effects.

"If there are outside factors that can change your brain and make you anxious, there are also factors that can help you get your anxiety under control."
[08:50] Mel Robbins

3. Managing Anxiety: Tools and Techniques

Dr. Marks introduces several cognitive-behavioral tools to manage anxiety:

• Progressive Muscle Relaxation: A method to become aware of and release muscle tension.

  "Progressive muscle relaxation... helps reset your muscles so that at the end of the day, you didn't spend eight hours all contracted."
  [17:51] Dr. Traci Marks

• Interoceptive Exposure: A technique to disconnect physical sensations from anxiety-provoking thoughts by intentionally exposing oneself to those sensations in a safe environment.

  "Interoceptive exposure really is trying to disconnect the physical sensations from it being anxiety-provoking."
  [25:14] Dr. Traci Marks

• Breathing Techniques: Specific patterns like box breathing (4-4-4-4) and the 4-7-8 method to stimulate the vagus nerve and promote calmness.

  "The 4-7-8 breathing pattern... stimulates your vagus nerve."
  [48:07] Dr. Traci Marks

Mel Robbins shares her personal breakthroughs using these techniques, reinforcing their practical applicability.

4. Audience Engagement: Real-Life Scenarios

The episode features pre-recorded questions from Mel’s son, Oakley, and Alyssa, a production assistant, providing real-life contexts to the discussion.

Oakley’s Experience with Anxiety:

Oakley describes experiencing a spinning sensation and nausea before feeling anxious, creating a vicious cycle of escalating anxiety.

"I'm anxious because I'm nauseous... it just gets worse."
[19:05] Oakley

Dr. Marks explains this as a dissociative experience linked to anxiety, suggesting techniques like interoceptive exposure to break the cycle.

"People with anxiety can have dissociative experiences that can freak them out."
[21:19] Dr. Traci Marks

Alyssa’s Struggle with Emetophobia:

Alyssa asks about managing the fear of vomiting, a condition known as emetophobia.

"I can't really remember a time where I wasn't afraid of vomit."
[38:50] Alyssa

Dr. Marks advises against avoidance behaviors, which can exacerbate phobias, and recommends gradual exposure to reduce fear.

"Avoidance behaviors become the bigger problem than the thing you fear."
[40:16] Dr. Traci Marks

5. Anxiety in Social Situations

Mel Robbins probes into the nuances between introversion, shyness, and social anxiety. Dr. Marks clarifies that introversion is about energy management, whereas social anxiety involves a fear of judgment and can lead to avoidance of social interactions.

"Social anxiety is preoccupation with being judged, to the extent that it changes your behavior and makes you avoid situations."
[42:57] Dr. Traci Marks

They discuss practical tools like grounding exercises and vagal maneuvers to manage anxiety in social settings.

6. The Interplay Between ADHD and Anxiety

A significant portion of the episode delves into the bidirectional relationship between ADHD and anxiety. Dr. Marks explains how ADHD can lead to secondary anxiety due to executive dysfunction—issues with time management, organization, and emotion regulation.

"ADHD can cause what we would consider like a secondary anxiety."
[61:01] Dr. Traci Marks

Mel Robbins shares personal anecdotes of struggling with undiagnosed ADHD and its impact on her anxiety, emphasizing the importance of recognizing and addressing both conditions.

7. ADHD Symptoms and Behavioral Manifestations

Dr. Marks outlines various ADHD symptoms, including hyperfocus, distractibility, and repetitive behaviors like nail biting and skin picking. She distinguishes these from tics, which are involuntary and not self-soothing.

"People with anxiety can do it to relieve tension and be self-soothing. People with ADHD can do it for stimulation."
[76:48] Dr. Traci Marks

She introduces strategies like habit reversal and environmental adjustments to manage these behaviors effectively.

8. Lifestyle Factors: Sleep, Diet, and Exercise

Addressing broader lifestyle influences, Dr. Marks underscores the critical roles of sleep, diet, and exercise in managing anxiety and ADHD.

• Sleep: Lack of sleep exacerbates anxiety and impairs cognitive functions.

  "Sleep deprivation makes anxiety worse at baseline."
  [55:22] Dr. Traci Marks

• Diet: High sugar and processed foods increase inflammation and anxiety levels.

  "Eating too much sugar and ultra-processed foods actually increases your anxiety."
  [55:27] Dr. Traci Marks

• Exercise: Enhances brain-derived neurotrophic factor (BDNF), aiding in brain health and reducing anxiety.

  "Exercise increases BDNF... it’s like fertilizer for the brain."
  [57:05] Dr. Traci Marks

Mel Robbins connects these insights to her own experiences, validating the importance of holistic lifestyle changes.

9. Overcoming Procrastination and Perfectionism

Procrastination, often linked to ADHD and anxiety, stems from executive function challenges and fear of failure. Dr. Marks recommends the “five-minute rule” to break the cycle of procrastination by committing to just a few minutes of work to initiate momentum.

"The five-minute rule... allows you to achieve something just by getting started."
[89:40] Dr. Traci Marks

10. Final Advice and Encouragement

In her closing remarks, Dr. Marks emphasizes patience and self-acceptance, encouraging listeners to understand their unique neurological makeup and leverage supportive strategies to enhance their quality of life.

"Be patient with yourself and your own personal operating system. You're not defective, you're just different."
[92:42] Dr. Traci Marks

Mel Robbins echoes this sentiment, expressing gratitude for Dr. Marks' insights and motivating listeners to apply the shared tools to foster positive change.

"I love you and I believe in your ability to... change your brain and your life for the better."
[93:41] Mel Robbins

Notable Quotes with Timestamps

• [00:00] Mel Robbins: "The anxiety, oh my gosh. I mean, that was just like a part of who I was."

• [06:35] Dr. Traci Marks: "Your brain is changeable... you have control over your mental health."

• [17:51] Dr. Traci Marks: "Progressive muscle relaxation... helps reset your muscles."

• [25:14] Dr. Traci Marks: "Interoceptive exposure really is trying to disconnect the physical sensations from it being anxiety-provoking."

• [42:57] Dr. Traci Marks: "Social anxiety is preoccupation with being judged, to the extent that it changes your behavior and makes you avoid situations."

• [61:01] Dr. Traci Marks: "ADHD can cause what we would consider like a secondary anxiety."

• [76:48] Dr. Traci Marks: "People with anxiety can do it to relieve tension and be self-soothing. People with ADHD can do it for stimulation."

• [89:40] Dr. Traci Marks: "The five-minute rule... allows you to achieve something just by getting started."

• [92:42] Dr. Traci Marks: "Be patient with yourself and your own personal operating system."

• [93:41] Mel Robbins: "I love you and I believe in your ability to change your brain and your life for the better."

Conclusion

This episode serves as a comprehensive guide for individuals grappling with anxiety and ADHD, offering both scientific explanations and practical tools. Dr. Traci Marks' expertise, coupled with Mel Robbins' relatable anecdotes, creates an empowering narrative that encourages listeners to take control of their mental health through understanding, acceptance, and actionable strategies.

If you or someone you love is facing similar challenges, this episode is a valuable resource for gaining insights and finding pathways to a more balanced and fulfilling life.

For more empowering episodes and resources, follow Mel Robbins on Twitter @melrobbins and subscribe to The Mel Robbins Podcast on your preferred platform.