Understanding ADHD Emotional Dysregulation In Adults

It has been estimated that, as of 2020, 366.33 million adults may be living with attention-deficit/hyperactivity disorder (ADHD) worldwide. While some may consider ADHD to be a childhood disorder that fades with age, statistics like these show that many adults continue to cope with the challenges of ADHD. One of these challenges may be ADHD emotional dysregulation, a symptom that can harm interpersonal relationships, impact academic or professional careers, and negatively affect mental well-being. Regular exercise, mindfulness practices, and professional support through online or in-person therapy can all be effective ways to manage emotional dysregulation.

What is emotional dysregulation?

Emotional dysregulation typically refers to an inability to regulate or control one’s emotions, often in response to specific individuals, experiences, or environments. This may manifest in several ways, such as the following: 

• Impulsive behavior
• Uncontrollable irritability or anger
• Unwarranted levels of frustration
• Unhealthy coping mechanisms, such as substance misuse
• Strong emotional reactions or outbursts

Emotional dysregulation may arise from a variety of sources, such as trauma, childhood neglect, or significant brain injury. In addition to these sources, several disorders may be related to emotional dysregulation, such as post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), borderline personality disorder (BPD), and attention-deficit/hyperactivity disorder (ADHD).

Characteristics of emotional dysregulation

For those living with ADHD, emotional dysregulation may have distinct characteristics. Research suggests that adults experiencing ADHD tend to be prone to the use of non-adaptive emotion regulation strategies compared to those without ADHD. 

In addition, ADHD emotional dysregulation can often be associated with executive functioning deficits, psychiatric comorbidities, and likelihood of criminal conviction. These broad impacts may relate to the potential sources of ADHD dysregulation, as well as to the more specific ways in which it can manifest. 

How does emotional dysregulation manifest? 

As a result, individuals living with ADHD-related emotional dysregulation may display the behaviors and symptoms discussed below.

Intense mood swings and self-regulation struggles

Emotional dysregulation may cause a person to become overwhelmed by their feelings, potentially resulting in rapid shifts between emotional extremes. This can manifest in a variety of ways. For example, a person may be incredibly happy at one moment and then, for seemingly little or no reason, they may become angry. Due to the reduced capacity for self-regulation that many living with ADHD experience, it may be difficult to remain calm or avoid conflict during these rapid mood shifts. 

Overreactions to minor inconveniences

Frustrating situations can elicit emotional responses from almost anyone, but for those experiencing ADHD emotional dysregulation, even a minor struggle could result in a significant emotional response. These frustrations may occur at work, school, in personal relationships, or even when one is alone. No matter the environment, the reaction may be inappropriate and could cause concern to those nearby. 

A tendency toward interpersonal conflict

Due to mood swings, self-regulation struggles, overreactions, and many other symptoms that can accompany ADHD, those living with emotional dysregulation may experience frequent interpersonal conflict. These conflicts may threaten the stability of romantic partnerships, friendships, or relationships with family members. In addition, individuals experiencing emotional dysregulation may struggle in social situations at work or school, which could affect their academic or professional careers. 

Rejection sensitive dysphoria

Rejection sensitive dysphoria, or RSD, is a symptom often linked to ADHD emotional dysregulation. Those experiencing RSD may feel overwhelming anger, sadness, or shame when faced with real or perceived rejection by others. In addition, RSD may cause individuals to experience physical discomfort or pain, which may further heighten the distress accompanying rejection. 

For those experiencing emotional dysregulation, RSD may increase emotional sensitivity. This may exacerbate the challenges of ADHD emotional dysregulation and increase the probability of angry outbursts or overreactions to minor interpersonal conflicts. 

Higher stress levels

In many cases, individuals living with ADHD may experience significant amounts of stress, both due to symptoms like emotional dysregulation and the effects ADHD can have on their lives. 

Stress can significantly reduce the abilities of the prefrontal cortex, an area of the brain that is usually already impacted by ADHD. Over time, this may result in changes to the structure of the brain, especially the prefrontal dendrites. This process, known as dendritic atrophy, can impair cognitive function, reduce a person’s ability to adapt to new information, and increase the likelihood of the development of comorbid disorders. 

Comorbid disorders with attention-deficit hyperactivity disorder

ADHD and symptoms like emotional dysregulation can be associated with comorbid disorders, such as depression, anxiety, bipolar disorder, and substance use disorder. Researchers estimate that adults with ADHD may be four times more likely to develop a mood disorder, three times more likely to develop major depression, six times more likely to develop dysthymia, and twice as likely to experience substance misuse. 

Negative effects of comorbidity

Comorbid disorders can make life significantly more difficult for those living with mental health conditions, and they may make it more difficult for an individual to seek treatment for ADHD. 

To lessen the impact of emotional dysregulation, it may be beneficial to explore coping methods and treatments. While everyone’s experience with ADHD may differ, certain techniques can be effective for improving self-regulation, increasing dopamine, and lessening overall symptom severity. 

How to cope with ADHD emotional dysregulation in adults

It can be challenging to regulate your emotions on your own. Still, some individuals may benefit from learning to identify what triggers their emotional dysregulation. When you begin to sense that you are losing control, experiencing negative emotions, or getting frustrated, try to discern what is causing you to experience these intense feelings. This can involve looking at your surroundings, considering what activity you are taking part in when you feel this way, and noting any physical symptoms that accompany your emotional dysregulation. 

Journaling and mindfulness practices to process emotions

It may be helpful to record these thoughts in a journal. Journaling can not only give you a physical record to refer to at a later date, but it can also work as a mindfulness practice. By writing down how you feel, you may become more adept at self-regulating and reducing stressful feelings on your own. 

In addition, journaling can help you review your progress over time. Other mindfulness practices, such as meditation, may also be helpful. Meditation may help those experiencing ADHD lower their stress levels, become more observant of their emotions, and improve attention deficit and other symptoms. 

Regular exercise for ADHD emotional dysregulation in adults

Another potentially beneficial activity is exercise. Exercise can have a variety of benefits for those experiencing ADHD, such as improved memory, enhanced learning capabilities, and better control over executive function. Exercise may also be particularly helpful for emotional dysregulation due to its ability to increase dopamine. Dopamine is a neurotransmitter that many individuals living with ADHD struggle to sufficiently produce. This deficiency may be at the root of many ADHD symptoms, including emotional dysregulation. 

Is ADHD emotional dysregulation impacting your life?

Online therapy can help

The impact of therapy on ADHD and emotional dysregulation

Therapy can also be an effective way to treat ADHD and emotional dysregulation. A mental health professional may assist an individual experiencing emotional dysregulation by helping them identify potential triggers. In addition, a therapist may provide techniques that can improve mindfulness and emotional regulation skills so that individuals can develop enhanced self-regulation capabilities. 

Benefits of online therapy for mental health

In-person therapy may not be available or convenient for everyone. Some individuals, like those who do not have access to reliable transportation, who care for small children, or who cannot find time in their schedules, may struggle to attend face-to-face sessions. In these cases, it may be beneficial to explore alternative methods of seeking professional help, such as online therapy through platforms like BetterHelp. 

Effectiveness of online therapy for ADHD symptoms

Online therapy can be an effective form of treatment for attention-deficit/hyperactivity disorder. One systematic review and meta-analysis involving six randomized controlled trials and 261 participants found that online interventions typically showed efficacy in improving the attention deficit and social function of adults with ADHD.