ADHD Emotions: Exploring Emotional Dysregulation

If you’re familiar with ADHD, then you may already know about its three core symptom types: inattentiveness, hyperactivity, and impulsiveness. What you might not know is that there’s another possible ADHD symptom that often goes undiscussed. This symptom is called emotional dysregulation, which can refer to difficulty managing emotions. In people with ADHD, this symptom can make it harder to calm down and react appropriately to various situations. By being proactive and seeking professional help, it’s often possible to find relief.

An overview of ADHD

ADHD stands for “attention-deficit/hyperactivity disorder.” Although signs of ADHD usually emerge during childhood, many people aren’t diagnosed until later in life, and symptoms often persist into adulthood. In fact, according to the Attention Deficit Disorder Association, it’s been estimated that as many as 360 million people may be living with adult ADHD. 

ADHD can be classified as a neurodevelopmental disorder, or a disorder that affects the way people’s brains develop. Research has found that the brains of people with ADHD usually have differences in key areas responsible for impulse control, planning, working memory, and more. These are typically called the brain’s “executive functions.”

Although ADHD can look different for different people, it generally takes one of three forms: mainly inattentive, mainly hyperactive-impulsive, or combined. 

Inattentive form of adult ADHD and its symptoms

The inattentive form of ADHD can cause symptoms like the following:

• Forgetfulness
• A tendency to lose or overlook things
• Distractibility
• Daydreaming
• Trouble starting and finishing tasks
• Trouble maintaining focus for long periods

Hyperactive-impulsive ADHD symptoms and emotion dysregulation

The hyperactive-impulsive form of ADHD can cause symptoms like those listed below:

• Restlessness 
• Excessive talking
• Trouble relaxing
• High-risk behaviors like gambling or unsafe sex
• Trouble picking up on social cues
• A constant need for stimulation
  

Symptoms like these can create challenges in everyday life. Adults with ADHD may experience problems at work or in relationships, while children with ADHD might struggle with academics or behavior issues. Over time, this may contribute to other mental health concerns, like depression, anxiety, and stress. 

Understanding emotional dysregulation

If you struggle with emotional regulation, you might notice that your emotional responses often seem out of proportion to the situation. For example, you might explode with anger when you spill your coffee or burst into tears when you misplace your keys. You might also experience intense mood swings or find it hard to cope with setbacks. Even though you may experience the same emotions as other people, emotional dysregulation can make them harder to control. 

Below are some other examples of emotional dysregulation:

• Struggling to move past negative emotions
• Struggling to calm down 
• Becoming easily frustrated or overwhelmed
• Being highly sensitive to rejection
• Struggling to manage boredom

Emotional dysregulation can also be a symptom of mental illnesses like bipolar disorder and borderline personality disorder. In people with ADHD, emotional dysregulation may be caused by differences in the amygdala, an area of the brain that’s generally responsible for processing emotions.

Tips for managing ADHD emotions

Emotion dysregulation can be a challenging aspect of living with ADHD. However, there may be ways to counteract it for better interactions and a higher quality of life. If you want to improve your ability to manage emotions, the following strategies may be helpful.

Practice mindfulness

Mindfulness can be defined as the act of noticing your thoughts and feelings without judging them. Various meditation styles incorporate aspects of mindfulness, but you don’t have to meditate to be mindful. Consider taking five minutes each day to sit quietly with your thoughts and feelings, observing each one and then letting it pass. (If ADHD makes it hard to sit still, you can also do this while walking.) With consistent practice, you may find that you’re better able to identify your emotions, make space between your thoughts and your reactions, and experience your feelings without getting carried away by them. 

Make a game plan for managing ADHD emotions

Managing your emotional reactions is often easier when you have a plan ready. Consider making a list of go-to strategies you can use when you notice your emotions getting overwhelming. Here are a few examples:

• Using deep breathing exercises like box breathing to calm your nervous system
• Using progressive muscle relaxation to relieve tension
• Doing a burst of physical activity, like jumping jacks, burpees, or push-ups
• Removing yourself from the situation for a few minutes to give your brain a chance to reset
• Going for a brief walk
• Letting others know that you’re feeling overwhelmed

Having strategies like these handy may help you regain a sense of control over your emotions.

Manage your stress levels

Reducing your overall stress may decrease mood swings and make emotionally charged situations easier to manage. This often starts with making lifestyle changes that support your well-being. For example, getting regular exercise can produce mood-boosting endorphins.

In addition, prioritizing balanced eating habits may make stressful situations easier. Mindfulness and meditation may also be helpful. Some other stress-reduction strategies can include the following:

• Practicing healthy sleep habits, like avoiding screens before bed and sleeping in a cool, dark environment
• Journaling about your thoughts, feelings, and day-to-day challenges
• Taking care of your hygiene
• Making time for hobbies you enjoy
• Getting regular social interaction

By managing your overall stress levels, you may find that you’re better able to control your emotions and responses. 

Improve your relationship with your emotions

Take the first step with online therapy

Seek professional mental health support

If you struggle with managing your emotions due to ADHD, a mental health professional can help. If you haven’t already, consider talking to your doctor about starting ADHD treatment. Consulting with a mental health expert can offer tailored strategies to help you navigate emotional difficulties more effectively. They may be able to recommend solutions that are designed to improve your emotional regulation skills.

Therapy options for adults with adhd and emotional dysregulation

Therapy is often a useful treatment for ADHD-related emotional dysregulation. Cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT) may be especially helpful. These therapies generally aim to help you change negative thought patterns and learn skills to help you manage your emotions. For adults with ADHD, these therapy options can help improve emotional regulation and daily functioning.

However, if ADHD also makes it hard for you to make plans or manage your schedule, commuting to weekly therapy appointments might be a challenge. If so, you may benefit from online therapy. Internet-based platforms typically enable you to attend therapy sessions from your own home in a variety of formats. This may be a more convenient option if you have ADHD. 

A growing body of research shows that online therapy may be an effective treatment for ADHD symptoms. In a 2022 analysis, researchers reviewed data from six studies of internet-based ADHD treatments. They found that online interventions frequently led to improvements in social function and attention in people with ADHD.

Takeaway

ADHD is a disorder that can cause challenges with inattention, hyperactivity, and impulse control. Another symptom that can be common in ADHD is emotional dysregulation. This usually refers to having trouble managing emotions. Emotional dysregulation can cause intense emotional reactions and make it hard to let go of negative feelings. However, it may be possible to improve emotional control by managing stress, planning ahead, practicing mindfulness, and seeking professional help through online or in-office therapy.