ADHD Meltdowns: How To Cope With The Emotional Symptoms Of ADHD

Attention-deficit/hyperactivity disorder (ADHD) can manifest as a variety of symptoms that may affect an individual's mental health, emotional well-being, and daily functioning. One possible symptom that some people with ADHD may experience is emotional outbursts, which are sometimes referred to as “ADHD meltdowns.” While “ADHD meltdown” is not a clinical term or part of the diagnostic criteria for ADHD in the United States, these episodes may still have a negative impact on an individual and those around them. Learning why they may happen and getting tips for coping with them can be helpful for those whom they affect.

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What is an ADHD meltdown?

ADHD meltdowns may be more common in individuals who are younger and/or less experienced in coping with the condition.

ADHD meltdowns may be caused by a variety of situations, such as:

Overstimulation

Those living with ADHD may be prone to experiencing sensory overload, which may increase the impact of certain stimuli. If the sights, sounds, tastes, physical sensations, and/or smells around them become too much to process in a given moment, an individual may enter fight, flight, or freeze mode. As a result, they could react with an emotional outburst or other behaviors that may be classified as an “ADHD meltdown.” 

Rejection

Rejection-sensitive dysphoria (RSD), a symptom that’s sometimes linked to ADHD, can cause an individual to experience significant emotional (and in some cases, physical) pain in response to rejection. RSD could cause someone to overreact to any interaction they interpret as not positive, and the reaction could range from anger to intense sadness. 

Hormonal changes

Changes in the levels of certain hormones may have a significant effect on those with ADHD. Those who experience monthly fluctuations of hormones like estrogen in particular may experience cognitive and functional effects as a result. Due to the role estrogen seems to play in stimulating dopamine and serotonin receptors in the brain, changes in the levels of this hormone may have an impact on ADHD symptoms. While the precise effects can vary from person to person, estrogen fluctuations may impact one’s ability to focus, remember vital details, and maintain a stable mood. These changes—particularly the effects on mood stability—may result in more frequent or severe ADHD meltdowns. 

Understanding emotional symptoms with the ADHD Volcano model

To understand ADHD meltdowns and other potential effects of ADHD more clearly, it may be useful to explore educational tools such as the Connect ADHD Volcano model. This visual model depicts an erupting volcano that is separated into several distinct sections and layers, which include: 

Bottom layer (dopamine availability)

At the base of the volcano model lies a well of magma labeled “dopamine availability.” The model posits that insufficient availability of neurotransmitters such as dopamine and noradrenaline can be at the root of behavioral changes and executive dysfunction in those with ADHD. 

Middle layer (underlying factors)

The next layer describes the underlying factors that can influence certain ADHD-related behaviors. These include performance influences like inherent disposition, environment, and learning experience as well as the development of executive-function skills, such as those that relate to response inhibition, attention management, emotional regulation, and working memory.

Upper layer (ADHD symptoms and co-occurring conditions)

The upper layer of the ADHD Volcano model includes the various symptoms and co-occurring conditions that may be associated with ADHD. The model features three primary symptoms—inattention, impulsivity, and hyperactivity—along with commonly comorbid conditions such as anxiety and substance use disorder.

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

Eruption and aftermath (observable behaviors)

At the top of the model are the various observable behaviors and consequences that can be related to ADHD. These may include things like:

• • Poor time management
  • Frequent or chronic lateness
  • Talking too much and interrupting people
  • Procrastination
  • Negative self-talk
  • Black-and-white thinking
  • Catastrophizing
  • Rumination
  • Not finishing tasks
  • Fidgeting
  • Drifting in and out of conversations; frequent daydreaming
  • Losing track of important items or valuables
  • Meltdowns

Overall, the model may help individuals understand the way that numerous factors and components relating to ADHD can build up and lead to emotional outbursts or meltdowns. However, it may not fully describe the emotional symptoms that a person living with ADHD may experience. We’ll examine these in closer detail next.

What are the emotional symptoms of ADHD?

Research suggests that emotional dysregulation—or increased difficulty controlling reactions and feelings—may be a core symptom of adult ADHD. This difficulty can result in a variety of behaviors, many of which could contribute to an ADHD meltdown, such as:

• Mood swings
• Low frustration tolerance
• Frequent irritability
• Verbal outbursts
• Aggressive behavior
• Sensitivity to rejection

Symptoms relating to emotional dysregulation may come on suddenly, making it challenging for the individual experiencing them to avoid becoming overwhelmed. As a result, these symptoms may have a negative impact on the individual’s personal and/or professional life as well as their relationships and overall well-being. In order to avoid these impacts, it may be helpful to learn effective coping mechanisms. 

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Tips for coping with the emotional symptoms of ADHD

Certain ]self-care techniques may help reduce the severity of emotional ADHD symptoms, including ADHD meltdowns. Some examples of such methods and techniques may include: 

Exercise

Research suggests that exercise may have a significant positive impact on mood regulation, which could help a person prevent or alleviate ADHD meltdowns. This impact may be due to the production of dopamine and the release of endorphins during physical activity. As a result, those living with ADHD may experience boosted mood and even reduced inattention symptoms by implementing a regular exercise routine.

Nutrition

Ensuring that you get enough of certain nutrients may also help alleviate symptoms and improve treatment outcomes, which could help reduce the frequency or severity of ADHD meltdowns. For instance, consider one study that suggests that low zinc and iron levels may be associated with a higher level of ADHD severity and poorer treatment outcomes, so regularly eating foods with these nutrients could be helpful. Remember to speak to a doctor or nutritionist before significantly altering your eating patterns.

Sleep

Not only can sleep disturbances be a common symptom of ADHD, but low-quality sleep or sleep deprivation may also increase the severity of emotional symptoms such as irritability and poor mood. To improve sleep quality, it may be helpful for those experiencing ADHD to improve their sleep hygiene. This can involve things like avoiding the use of electronics before bedtime, abstaining from caffeine, alcohol, and sugar in the evenings, exercising earlier in the day, maintaining a consistent sleep schedule, and creating a sleep environment that is dark, quiet, and a comfortable temperature. 

Can therapy help with ADHD meltdowns?

While self-care techniques like exercising, eating certain nutrient-dense foods, and getting proper sleep may help individuals cope with ADHD, they’re generally not a substitute for professional mental health care. Instead, some form of therapy is often recommended for treating symptoms of ADHD, sometimes in combination with medication. Studies suggest that cognitive behavioral therapy in particular may help reduce both core and emotional symptoms of ADHD in adults, which may lead to a subsequent decrease in depression and anxiety symptoms as well, if applicable.

However, finding a therapist who specializes in the treatment of ADHD may be difficult for a variety of reasons. For one, some individuals may live in a health professional shortage area, which means that there aren’t enough providers to meet the needs of the population of that region. In addition, some may find face-to-face sessions inconvenient or even stressful. That’s why many people turn to online therapy instead, which allows you to meet with a licensed provider remotely from anywhere you have an internet connection. One study on the topic suggests that there were no significant differences in outcomes between face-to-face therapy and telehealth immediately after treatment, as well as at three-, six-, and 12-month follow-ups.