ADHD Emotional Dysregulation: How to Cope with Intense Feelings
Everyone has waves of emotions. People with attention-deficit/hyperactivity disorder (ADHD), however, typically have more of a quick switch. One minute, they’re mostly calm. In a flash, they get triggered, and a spiral commences. The patterns are intense and unpredictable — leaving them feeling out of control. As negative as this may sound, with help, it can be addressed and managed.
Emotional dysregulation does not have to be a permanent issue. Yes, ADHD changes show how your brain operates, but that can be balanced by a series of proven techniques. Accepting the situation for what it is, identifying your triggers, and integrating mindful practices can add up to positive, sustainable results.
What is ADHD Emotional Dysregulation?
As the name implies, ADHD can manifest in difficulty when regulating your emotions. If left unchecked, emotional dysregulation can lead to meltdowns that hamper one’s daily functioning in as many as 70 percent of adults with ADHD. This includes angry outbursts, spirals of anxiety, and more. Such dysregulation can look like:
Sudden and severe mood swings
Reactions that seem disproportionate to others
An inability to effectively handle stress or frustration
Becoming over-excited to the point of crying
Stuck in a negative mindset and unable to appreciate positive moments
Lacking the coping skills to soothe yourself or focus elsewhere
Not being aware of the impact you have on others
Possible Causes of ADHD Emotional Dysregulation
The ADHD brain functions differently. There are biological reasons for this — e.g., the size and functionality of the amygdala and frontal cortex — that combine with daily emotions and situations. Thus, someone with ADHD is more likely to feel controlled by fear, anger, and anxiety. This makes it harder to control one’s emotions and impulses.
What this means is that neurological changes can directly lead to emotional and behavioral shifts. The longer this continues, the more difficult it might be to see trouble brewing and control it when it arrives.
How Emotional Dysregulation Affects Your Life
As you might imagine, emotional dysregulation can have a widespread impact on many aspects of someone’s life. For example:
Mental health: Anyone who struggles with emotional regulation is at risk for further difficulty when attempting to maintain their mental well-being.
Relationships: Emotional dysregulation is a common catalyst for increased conflict.
On the job: The daily grind and pressure at the workplace can be exacerbated when your feelings are not under control.
School: The need to concentrate and focus is hampered by unpredictable emotional swings.
Risky behaviors: The presence of emotional dysregulation is a documented risk factor for behaviors like substance use, unsafe sex, and other dangerous choices.
Self-Help For ADHD Emotional Dysregulation
There is no magic formula that will reset your brain. However, working with an experienced therapist is an effective option. At the same time, you’ll want to cultivate self-help steps that are complementary to how your brain is currently wired. Here are a few to consider:
Acceptance
Hone your self-awareness so you can identify what’s going on. When you recognize the need for new approaches, you are better positioned to discover methods that help you feel less controlled by emotional spikes. Journaling is a popular choice for this purpose.
Talk Back to Your Inner Critic
Folks with ADHD can be their own worst critic. In times of calmness, do some fact-checking. Is your ADHD providing you with accurate and honest information? If not, make a new assessment that is more self-compassionate.
Name Your Triggers
Triggers lose a major chunk of their power when you shine a light on them. You’re less likely to get blindsided and better able to utilize new coping skills to reduce how extreme the outcome might be.
To learn more about ADHD treatment, let’s connect and talk soon.