How ADHD Impacts Struggles with Emotional Regulation
People with attention deficit hyperactivity disorder (ADHD) will often hear accusations of being “too sensitive” or “over-reacting.” Since ADHD is a neuro-developmental disorder, there’s something to these assessments. They sure could be worded better, but they do reflect some truth about ADHD. Emotional regulation is a challenge for folks with this diagnosis.
ADHD can lead to impatience, frustration, and misunderstandings because emotions feel overwhelming. There are brain-related theories as to why (we’ll get to that very soon). However, what matters more is how to manage such tendencies to ease social tension and anxiety. With that in mind, here is some of what we currently know about the intersection of ADHD and emotional regulation.
Signs of Emotional Dysregulation in People With ADHD
Disproportionate Reactions: By accepted standards, their response to relatively minor events appears like overreactions.
Mood Swings: Emotions come and go suddenly and intensely.
Impulsivity: Consider this a classic case of “act first.”
Angry Outbursts: Anger rises quickly and is very difficult to control.
Duration: Once someone with emotional dysregulation becomes upset, they stay that way for a while.
As you might imagine, symptoms like this make it very difficult to do well in settings like work, school, and relationships. Left unchecked, these tendencies can escalate dangerously into the realm of self-harm.
What Causes Emotional Dysregulation in People With ADHD?
As briefly mentioned above, the association of emotional regulation issues with ADHD may have neurological roots. Imaging studies imply that the source could relate to an underactive prefrontal cortex and an overactive amygdala. These two parts of the brain, if malfunctioning, can cause anyone to struggle with the processing of emotions and the storage of emotional memories.
This is not to imply that a complex issue like emotional dysregulation can be so neatly explained. As with anything to do with emotional distress and dysfunction, every case involves unique factors.
Strategies to Improve Emotional Regulation
Step One: Create Daily Routines
Emotions can feel less overwhelming and daunting when you introduce healthy structure into your life. This might include:
A steady sleep routine
Regular exercise and physical activity
Healthy eating and drinking choices
Stress management and relaxation techniques
Routines like this help you regain a feeling of control while building emotional resilience. There is literally no downside to making a commitment to self-care.
Other Suggestions
Practice Visualization: With guidance from a skilled professional, you can add this practice to your arsenal. If you can regularly visualize calmness, it becomes a lot easier to attain.
Step Away: Give yourself permission to take breaks from volatile situations. Rarely is it necessary to solve an issue right there on the spot. Hit pause and step away until you feel ready to handle things with discernment.
Talk Kindly to Yourself: How would you speak to your best friend if they were having a meltdown? Once you have that approach in your mind, apply that same patience and compassion inward.
Name Your Emotions: When you better understand what you’re feeling and why, managing your emotions is less daunting. Keeping a journal can be invaluable and come in handy during therapy sessions.
Choose Gratitude: Keep a daily gratitude list to remind yourself of how much there is to appreciate. Gratitude and kindness serve as a counterbalance for that runaway train feeling of powerful emotions.
You Don’t Have to Figure This Out Alone
Emotional dysregulation is not a quick fix. It really helps to have a knowledgeable outside perspective. Meeting with a therapist is a proven choice for navigating this bumpy road. Your sessions serve as a workshop of sorts for trying out new approaches while learning more about the root causes of your struggles. Let’s connect and talk soon about ADHD counseling.