Understanding emotional dysregulation in ADHD

Feeling emotions is part of being human. But sometimes, those emotions can get a little intense, especially for people who have trouble regulating their emotional responses. 

Emotional dysregulation is a mental health symptom that makes it difficult for people to manage their emotions, feelings, and behaviors. Instead of using healthy strategies to effectively cope with negative emotions, people with emotional dysregulation often struggle to control difficult emotions, like anger, fear, and sadness. 

Anyone can experience emotional dysregulation, but it’s a common symptom associated  with attention-deficit hyperactivity disorder (ADHD), a condition that affects people’s attention and concentration. In fact, emotional dysregulation affects 30% to 70% of adults with ADHD. While the exact cause of emotional dysregulation is still being studied, it most likely relates to the way the ADHD brain processes and responds to emotions.

Learning how to understand and manage your emotions is essential to your mental health, well-being, and overall quality of life. If you often struggle to cope with difficult emotions, continue reading to discover practical strategies for living a more balanced life.

Signs of emotional dysregulation in people with ADHD

People with ADHD tend to experience strong emotional reactions. And in many cases, the reaction is disproportionate to the situation. 

For example, most people would view misplaced car keys as a minor inconvenience. But for someone with emotional dysregulation, missing keys can lead to angry outbursts and extreme frustration.

Other signs of ADHD emotional dysregulation include:

• Impulsivity
• Frequent tears
• Intense emotional reactions 
• Trouble managing anger and frustration
• Being prone to anxiety, depression, or mood swings
• Trouble getting out of negative moods
• Trouble making decisions 

Four ways for people with ADHD to regulate their emotions

Knowing how to effectively manage your emotional responses can help improve your overall well-being, leading to more satisfying interpersonal relationships and a greater sense of personal achievement. 

Below are practical tips and strategies to help adults with ADHD learn how to improve their emotional regulation skills.

1. Acknowledge your emotions

Naming your emotions can help you identify what you’re feeling and reduce the intensity of negative emotions. For example, if you’re feeling “bad,” try to describe the feeling as clearly and specifically as you can. Are you actually feeling something closer to anger, sadness, frustration, or shame? By taking a moment to analyze that emotion, you’re better prepared to process it in a way that changes its emotional impact. 

2. Practice mindfulness 

Mindfulness-based interventions — including yoga, meditation, and body scans — may help reduce ADHD symptoms, including emotional dysregulation, in both children and adults. And one study found that meditating for 13 minutes per day for 8 weeks helped improve emotional regulation and mood. 

3. Remember self-care

Self-care means making time to nurture your mental, physical, and emotional health. In addition to a balanced diet, sufficient sleep, and regular exercise, think of other ways to create calmness and mental clarity. 

For example, listening to music can help people with ADHD regulate their emotions and improve overall functioning when combined with other forms of treatment. Other self-care ideas include mood journaling and spending time with close friends. If you struggle with impulsivity and distractibility, creating a regular self-care routine can help life feel a bit more manageable.

4. Move your body

Most healthcare professionals will agree that regular physical activity is important for overall wellness, but this is particularly true for people with ADHD who might be prone to emotional dysregulation. Exercise has been shown to improve people’s mood, memory, and ability to manage their emotions. 

Some research shows that a combination of aerobic jogging and mindfulness-based yoga, in particular, is effective for emotional regulation. But if you don’t consider yourself a runner or a yogi, there are plenty of other ways to get quality exercise.

Helping children with ADHD and emotional dysregulation

Having a child or young family member with emotional dysregulation and ADHD can be overwhelming without access to the right resources and education. Here are some tips to help caregivers support their children’s emotional health and development. 

• Create and enforce boundaries and routines to help provide consistency and stability.
• Help them understand their feelings by modeling emotional self-control and encouraging them to discuss feelings when they come up.
• Offer patience and positive feedback as they learn to manage emotional outbursts.
• Practice deep breathing to help the entire family calm down during difficult or distressing moments.
• Consider your child’s developmental level when responding to their emotional reactions. Regulating emotions is a skill children learn and then need to practice as they continue to progress developmentally.
• Seek professional support as soon as you notice symptoms of inattention, impulsivity, hyperactivity, or emotional dysregulation. Early intervention can make a significant difference in a child’s mental health outcomes.

Treatment for ADHD and emotional dysregulation

Many adults with ADHD benefit from a combination of medication management and talk therapy. ADHD medications are designed to reduce hyperactivity and impulsivity symptoms and improve people’s ability to focus. But while medication improves symptoms on a chemical level, talk therapy equips people with the necessary skills to create healthy change in their lives. 

Therapy can teach people how to challenge negative thoughts, develop healthier coping strategies, and increase emotional awareness. People with ADHD often have co-occurring conditions, such as anxiety and depression, and therapy can help address those concerns as well. 

While the exact type of therapy will depend on your therapist’s recommendation and your unique needs, many people with ADHD and emotional dysregulation benefit from cognitive behavioral therapy (CBT) or dialectical behavioral therapy (DBT).

Find care with Rula

ADHD can cause a wide range of mental and behavioral symptoms, including emotional dysregulation. The good news is that recognizing the signs of emotional dysregulation is the first step in learning how to manage your emotions, understand your behaviors, and improve your overall well-being.

When you feel ready to seek professional help, Rula is here to help you find a therapist to meet your unique needs. With our therapist-matching platform, you can find a provider who takes your insurance and is available to meet with you as early as this week — all from the comfort of home on our secure virtual platform.

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