(Related: you might be burnt out - there’s more information on this in our blog about ADHD burnout and exhaustion!) Wait until you’re in a better head space to deal with the situation. L - leave: sometimes the best thing to do in emotionally-charged situations is to just walk away.For you, it may be smiling politely or re-visiting the fact-checking step above. yelling, punching things), pause and ask yourself what the opposite urge would be - what’s the opposite of screaming obscenities at the guy who took the last jar of peanut butter at the market? For me, it’s taking a deep breath. OU - opposite urge: if and when you feel the urge of physical anger (i.e.F - fact check: gather the facts - what actually happened?.This method can help you to better recognize when those intense feelings arise, and uncover what may be causing them. George Sachs, a clinical psychologist specializing in ADHD and a co-founder of Inflow, recommends trying the F.O.U.L. N - nurture: separate yourself from the emotions they do not define youĭr.I - investigate: probe the reason behind these emotions and what may have caused it.
A - allow: let the emotions simply exist. R - recognize: name your emotions without judgment. Method is a form of mindful meditation, which stands for: Mental health conditionsĬertain disorders can also contribute to emotional dysregulation, including: Scientists have discovered that smaller amygdalas contribute to the development of Major Depressive Disorder, indicating that the size of this brain structure may be correlated with a deficit in regulating intense emotions. The amygdala is small structure located near the center of the brain (mid-brain) with the chief responsibility of processing stimuli and responding with (its perception of) the appropriate emotional response. This explains why people with ADHD often react out of impulse and have difficulty controlling their emotions. Contextually, this region of the brain helps you regain composure or speak calmly in tense situations.Ī 2011 study found that people are more likely to submit to their automatic emotional responses when the prefrontal cortex is compromised - and additional research shown that the area that regulates dopamine production within the prefrontal cortex is much smaller in those with ADHD. The prefrontal cortex contributes to executive functioning control, which includes the regulation of emotional responses. Let’s take a look at the different brain regions (neuroanatomy) that can affect you ability to regulate emotions. The main thing that contributes to the dysregulation of emotional responses? Your brain. Tied to these emotions is Rejection Sensitive Dysphoria (RSD), which is the pervasive sense of social anxiety, shame, and rejection - or even just the fear and anticipation of these emotions. Processing emotionsĮmotions that adults and children with ADHD commonly struggle to regulate include: While emotional dysregulation isn’t an official diagnostic criteria in the DSM 5, studies show that 70% of adults with ADHD struggle with managing their emotions. How is ADHD connected to emotional dysregulation?ĪDHD is a neurodevelopmental disorder that has negative effects on executive functioning skills, which affects our ability to stay on task, gauge time, and self-regulate. Low tolerance for stress and frustration. Easily crying over situations (real or fictional) that may not affect others. What is emotional dysregulation?Įmotional dysregulation is the inability to moderate emotions and often causes extreme emotional reactions, fluctuating moods, and difficulty calming down. 
Here, we take a closer look at emotional dysregulation, the reasons why people with ADHD feel emotions so intensely, and explain coping strategies to help regain control of emotional responses. While there’s nothing inherently wrong with “feeling our feelings,” the balancing act of processing and regulating emotions doesn’t come easy for most ADHDers. This neurodevelopmental disorder includes symptoms like: being easily distracted, impulsive behavior, struggling with time management and estimating time (AKA “time blindness”), and frequent forgetfulness - to name a few.īut one of the most overlooked symptoms of ADHD is emotional dysregulation - a symptom that makes it difficult to rein in intense emotions. Over 366 million adults are affected by Attention-Deficit/Hyperactivity Disorder (ADHD) globally.
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