Understanding ADHD Rage

If you’ve read up on ADHD, you might already recognize some of the common symptoms, like forgetfulness, restlessness, or trouble paying attention. But there’s another potential ADHD symptom that often goes overlooked. That symptom is anger, and, left unchecked, it can lead to problems in daily life. 

People with ADHD can learnIt’s possible for people with ADHD to learn to manage their anger in a healthier way. That starts with understanding what causes it, and what steps you can take—from exercise to therapy—to gain more control over it. 

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What is ADHD?

ADHD (short for attention-deficit hyperactivity disorder) is a condition that can cause challenges with motivation, attention, and behavior. It is often diagnosed in childhood, although people may also be diagnosed with adult ADHD. 

People with ADHD often have trouble focusing, especially on boring or mentally demanding tasks, due to issues producing certain chemicals in the braintasks that are mentally demanding. They may also be prone to daydreaming, have trouble staying organized, lose track of time, or find it hard to sit still. 

It’s not clear what exactly causes ADHD, but researchers have found that the ADHD brain may be different in areas responsible for behavior, motivation, attention, and concentration. People with ADHD may also have lower levels of dopamine, a chemical related to pleasure, emotions, and motivation. 

Symptoms of ADHD tend to fall into two categories: inattentiveness and impulsivity or /hyperactivity. People may have symptoms that are mainly inattentive, mainly impulsive/hyperactive, or a combination of both. 

Some examples of inattentiveness include:

• Struggling to pay attention
• Having trouble following directions
• Getting sidetracked often
• “Zoning out” or appearing not to listen when spoken to
• Frequently losing things

Meanwhile, signs of hyperactivity and impulsiveness may include:

• Fidgeting
• Trouble controlling impulses
• Interrupting others
• Struggling to be patient
• Taking needless risks

While anger is not an official symptom according to the DSM-5, it is often a challenge among people with ADHD. This can range from low-level irritability to sudden, intense bursts of rage. 

The relationship between ADHD and “anger issues”

It can be common for people with ADHD to have trouble managing their emotions. Typically, people learn to control their emotions at a young age, which may make it easier to react appropriately when upset or angry. But not everyone may develop this “emotional filter.” 

This is known as “emotional dysregulation,” which can also be a symptom of conditions like:

• PTSD
• Borderline personality disorder
• Oppositional defiant disorder
• Disruptive mood dysregulation disorder

People with ADHD may often get impatient or be easily provoked. Because ADHD may also cause challenges with impulse control, this may lead to conflicts at school or work, trouble in relationships, and low self-esteem. 

Tips for managing ADHD rage

Emotion dysregulation, especially anger, can be a distressing symptom. However, it may be possible for both children and adults with ADHD to learn to manage anger and build more awareness of their emotions. Over time, this may contribute to a better quality of life. Some strategies to start this process may include the following.:

Understand your triggers

Although people with ADHD may be more prone to anger, what triggers that anger can depend on the person. Some common triggers include:

• Being tired
• Being stressed or anxious
• Losing track of time or struggling to manage it
• Being interrupted while focusing
• Sensory overload

Getting familiar with the situations that make you angry may help you take proactive steps to avoid them. For example, if you notice that you often get irritable when you’re tired, you could try making adjustments to your bedtime routine toin order to get more sleep each night. 

Practice mindfulness

Mindfulness is the act of observing your thoughts and feelings as they happen, without passing judgment on them or trying to change them. Over time, this may help you become more aware of your triggers and notice your emotions building before they get out of control. 

Consider taking a few minutes each day to be mindful, either using a guided meditation or simply sitting and watching your thoughts play out. If you often get restless, you could also try meditating while walking, doing chores, or exercising. 

Get plenty of exercise

Getting regular exercise can help boost your mood and reduce your stress levels, which may make you less likely to lose your temper. It can also be a useful way to calm down from strong emotions. The next time you find yourself getting angry, try going for a quick jog, climbing some stairs, or doing a few minutes of push-ups. This can encourage your body to release feel-good chemicals like endorphins while also giving you something physical (rather than emotional) to focus on. 

Talk to your doctor about medication

Whether you’re already being treated, or you’d like to explore your options, it can be a good idea to talk to your healthcare provider about ADHD medication. When properly used and prescribed, medications can play an important role in reducing symptoms, although certain ADHD medications, like stimulants, may not target anger specifically. That’s why your doctor might recommend other medications, like selective serotonin reuptake inhibitors (SSRIs), to help you manage ADHD anger. 

When to consider therapy for ADHD rage

While the other strategies we’ve discussed can be a good starting point, they may not always be enough. ADHD symptoms like anger can cause challenges, and sometimes it can be worth talking to a mental health professional. A trained therapist may be able to offer advice, help you identify triggers, and give you more personalized tools to improve your emotional regulation. 

Get anger management advice from a professional

Start working with a therapist

Because uncontrolled anger can disrupt daily life, a single therapy session may not always be enough support for people who want to get their anger under control. With online therapy, you can contact your therapist at any time using in-app messaging, and they will respond as soon as they can. This may make it a useful resource if you run into challenges between sessions. 

According to studies, online therapy may be an effective tool for managing anger. In 2023, researchers studied 234 people with problematic anger levels. Participants received a series of online, therapist-supported emotional regulation treatments. Researchers found that the online interventions effectively reduced anger expression.