ADHD, Autism, Sensory Sensitivity, Trauma, or Anxiety? How to Tell the Difference

Have you ever wondered whether you—or someone you care about—might have ADHD, Autism, sensory processing issues, or be a Highly Sensitive Person (HSP)? Or maybe you’ve experienced anxiety or trauma and found yourself overwhelmed in ways that sound similar.

With all the overlapping symptoms, how can you tell what’s really going on?

Let’s explore the similarities, differences, and what to consider when seeking clarity.

(This is for educational purposes, and not for diagnosis.)

What These Experiences Have in Common

Even though they come from different roots, many of these traits and conditions show up in similar ways:

• Emotional overwhelm or big reactions

• Sensory sensitivity to noise, light, textures, or touch

• Trouble focusing or following through

• Social discomfort or exhaustion

• Periods of shutdown, withdrawal, or burnout

  
  

Because of this, it’s easy to confuse one for another. A child who avoids eye contact might have autism—or might have experienced trauma. An adult who can’t focus could have ADHD—or chronic anxiety. Context matters.

The Core Differences

Here’s a snapshot of each experience to help sort things out:

💡 ADHD (Attention-Deficit/Hyperactivity Disorder)

• Key features: Inattention, impulsiveness, hyperactivity (always moving, thinking, or talking)

• Brain-based: Executive function challenges (memory, planning, regulation)

• Usually lifelong: Often noticed in childhood

• Clues: Can’t sit still, loses things often, talks a lot or interrupts, procrastinates, bad with time, planning or starting tasks is hard if it isn’t interesting, easily overwhelmed

🧩 Autism Spectrum Disorder

• Key features: Social differences, deep focus on interests, sensory issues

• Neurodivergent identity: A different brain style, not a flaw

• Usually lifelong: May be missed in girls, women, and marginalized groups

• Clues: Avoids eye contact, needs routines, rigid or "logical" thinking, deep interests, sensory aversions, misses social cues or nuance

🔊 Sensory Processing Disorder (SPD)

• Key features: Over- or under-reacting to sensory input

• Developmental: Often shows up in childhood

• Can co-occur with: ADHD, Autism, or trauma

• Clues: Meltdowns from noise, picky with clothes/textures/foods, avoids being touched

🌿 Highly Sensitive Person (HSP)

• Key features: Deep empathy, emotional reactivity, strong sensory awareness

• Not a disorder: A natural temperament trait (about 15–20% of people)

• Clues: Needs downtime, processes things deeply, easily startled or moved, has a hard time not “taking in” others feelings

⚡ Trauma

• Key features: Fight, flight, freeze, or fawn responses

• Rooted in experience: Often results from neglect, abuse, or stress

• Clues: Hypervigilance (always scanning or intense fear/worry), emotional numbing, avoidance, sudden emotional shifts due to triggers

😰 Anxiety

• Key features: Excessive worry, fear of future events, physical tension

• Can be situational or chronic: Often overlaps with other conditions

• Clues: Overthinking, muscle tightness, stomachaches, perfectionism

How Do You Know What’s Really Going On?

Sorting this out takes curiosity, patience, and sometimes professional help. It can help to write down what you notice in a notebook. Here are a few starting points:

Ask Yourself:

• When did this start? Early signs often suggest neurodivergence. Sudden shifts may point to trauma or anxiety.

• Where does this happen? If it’s everywhere, it might be brain-based. If it's situation-specific, it may be emotional or environmental.

• How does it affect daily life? Struggles with focus and planning suggest ADHD. Social misunderstandings might lean toward Autism. Fear-based avoidance could be anxiety or trauma.

• What helps? Does structure help, or sensory tools? Does talking it out help, or being alone?

What Can You Do Right Now?

While you seek clarity, here are ways to care for yourself or a loved one:

🌱 Tools That Help Across the Board

• Practice nervous system regulation: Deep breathing, grounding exercises, stretching, or quiet time.

• Track patterns: Journal what triggers overwhelm or what brings calm.

• Seek supportive spaces: Look for therapists, support groups, or communities that are trauma-informed and neurodiversity-affirming.

• Explore identity: Consider how you relate to a label rather than rushing to fit into one.

Final Thoughts: You’re Not Alone

You might be navigating ADHD and trauma. You might be autistic and highly sensitive. You might simply be overwhelmed and unsure. That’s okay.

Labels can be empowering—but they’re just tools. The goal isn’t to “get the right diagnosis” so much as it is to understand your experience, feel less alone, and find what actually helps you thrive.

Whatever your path, you deserve support that sees the whole you.

By: Abby Neuberg LMFT