Navigating an ADHD meltdown can feel challenging, whether you’re the one experiencing it or trying to support someone going through it. These emotional episodes often come on suddenly, leaving people feeling out of control. However, by understanding what triggers ADHD meltdowns and learning strategies to manage them, it’s possible to reduce their intensity and prevent them from taking over.
See If You Have ADHD
Circle Medical offers affordable and accessible ADHD evaluations and treatment. Diagnosis and prescription over video. Insurance accepted and same day appointments are available.
What Are ADHD Meltdowns?
ADHD meltdowns are intense emotional outbursts that can occur in individuals of all ages who have ADHD.1 These meltdowns are typically characterized by overwhelming feelings of frustration, anger, or sadness, and can be triggered by many different things, such as sensory overload, stress, or just feeling misunderstood. Unlike tantrums, which are often deliberate attempts to gain something specific, ADHD meltdowns are generally not intentional. Instead, they are the result of the ADHD brain’s difficulty in regulating emotions.2
ADHD meltdowns can look different for everyone. Here are some common behaviors:
- Suddenly bursting into tears
- Yelling or screaming
- Uncontrolled sobbing
- Excessive cursing
- Intense impatience with self or others
- Stomping around
- Clenching fists
- Full body tension
- Hyperventilating or shallow breathing
- Sweating or trembling
- Throwing, punching, or hitting objects
- Refusing to speak, make eye contact, or acknowledge others
What Does an ADHD Meltdown Feel Like?
ADHD meltdowns can feel slightly different for everyone, but typically they can feel like having an immense build-up of pressure that ultimately leads to feeling like you have lost control of your actions and feelings. The pressure can make it feel like you are “short-circuiting” and are going to explode/implode, feel itchy, or even feel like it’s hard to breathe or speak.
What Can Trigger an ADHD Meltdown?
There are many things that can trigger an ADHD meltdown, and getting down to the root cause can help you to stop a meltdown while it’s happening. It can also be helpful to reflect on what led to a meltdown afterward in order to prevent future meltdowns.
Common triggers for ADHD meltdowns include:
- Overstimulation: People with ADHD can get overwhelmed by sensory information, like sounds, lights, or smells, that others might easily ignore. When they can’t escape the ADHD-induced overstimulation, it can lead to a meltdown.
- Consequences of ADHD symptoms: Dealing with the fallout from ADHD symptoms—like forgetting tasks, missing deadlines, or racking up extra costs from things like late fees—can be really frustrating. Over time, these frustrations can pile up and cause emotional overwhelm or a meltdown.
- Transitions: Whether it’s a major life change, like moving or getting married, or smaller shifts, like switching from playtime to dinner time, transitions can be tough for anyone. But for someone with ADHD, these moments can be especially hard to manage, which can sometimes lead to a meltdown.
- Busy working environments: Structured workplaces that expect a person to follow rigid routines can be tough for someone with ADHD. When there’s no flexibility to get things done in a way that works best for them, the pressure can build up and lead to a meltdown.
- Pressured interactions: Stressful situations, like a job interview or an argument with a partner, can be really intense. Since people with ADHD can struggle to regulate their emotions under stress, these interactions can easily push them toward a meltdown.
- Uncomfortable physical sensations: Things like hunger, dehydration, or feeling too hot can be really hard to manage. When someone with ADHD can’t regulate these discomforts, it can build up and lead to a meltdown.
- Exhaustion: Being exhausted drains a person’s ability to regulate emotions and handle stress. For someone with ADHD, even a small inconvenience on top of that exhaustion can be enough to trigger a meltdown.
Get Help for ADHD
Klarity Health – The providers on Klarity offer comprehensive, personalized ADHD treatment. From diagnosis to therapy to medication management, a Klarity provider will be there for you. And, if needed, they’re able to prescribe controlled substances, like Adderall and Concerta. Visit Klarity Health
Inflow App – Inflow is the #1 science-based app to help you manage your ADHD. Their support system helps you understand your neurodiverse brain, and build lifelong skills. Free Trial
How to Manage ADHD Meltdowns in the Moment
The biggest thing that you can do for your ADHD meltdowns in the moment is to give yourself a break from whatever situation you are in. If you were upset at someone else or some stimuli, getting space will allow you to get re-centered and approach the situation again. Stopping the momentum of the meltdown will also keep it from intensifying and spiraling to a destructive place.
Here are five tips on how to manage ADHD meltdowns:
1. Name It
Naming and labeling an ADHD meltdown can make the experience you are having feel less personal and then easier for you to manage. By labeling it, you can be reminded that this is a byproduct of your ADHD and that you likely have some unmet needs that you need to address. Labeling it also can help to remind you that there are things that you can do to manage the meltdown, even if your current feelings are saying otherwise.
2. Move Away From The Trigger (If Possible)
If possible, remove yourself from whatever is triggering, or remove yourself from the situation altogether if you are not sure what the trigger is. Giving yourself this space removes the fuel for your meltdown, which can help you access your regulation tools. Once you are more regulated, you can reflect on your unmet needs or the trigger and then re-enter the situation with a plan to manage the situation better.
3. Focus On Your Breathing
Focusing on your breath can be a helpful place to center your attention when you feel like you do not have control over your emotional state. Regulating your breathing can help to calm your nervous system and fight-or-flight response and help you proceed through the situation with intention. There are many breathwork techniques that you can use, and experimenting outside of meltdowns to find what works best for you can help mitigate future meltdowns.
Regulating Your Nervous System - Free Worksheet
By building awareness of your body’s nervous system, you can better manage overwhelming emotions and respond more calmly to challenges.
4. Use Simple, Clear Communication
Communicating when you’re in a meltdown can be difficult, so giving yourself permission to use simple and clear communication can uncomplicate things when you’re already struggling. It is likely that those around you only want to help, so giving them clear instructions and communication can help them understand how to support you and prevent them from feeling hurt by your meltdown. Having help from others can also help you navigate your meltdown and come out of it more quickly.
5. Practice Self-Compassion
You didn’t get to choose to have ADHD and be more prone to meltdowns. It’s important to remember that the way you talk to yourself also impacts your mood and emotional regulation, so meeting yourself with grace and kindness can help you to stop a meltdown from happening and prevent future meltdowns as well. Approaching meltdowns afterward with kindness and curiosity allows you to gather information to prevent future meltdowns and to lessen the anxiety you might feel when you are nearing one again.
How to Prevent Future ADHD Meltdowns
Preventing ADHD meltdowns in the future is all about making small, ADHD-friendly changes in your daily life that meet your specific needs. This might involve creating routines or finding strategies that work for you. Another key part is understanding what caused your past meltdowns. Taking time to reflect on what triggered them—either on your own or with the help of a therapist—can give you valuable insights. Once you know what sets them off, you can use that knowledge to avoid those triggers and handle things better next time.
When to Seek Professional Support
If ADHD meltdowns are leaving you exhausted and maybe even guilty or embarrassed about what happened, it may be time to speak with a therapist. Grow Therapy is an online therapist directory with a variety of detailed filters, making it easier to find a therapist experienced in managing ADHD, including meltdowns. Additionally, numerous online ADHD treatment services can connect you with a qualified therapist who can guide you through coping mechanisms. The Inflow app is also a valuable tool, offering self-paced programs and resources to help you manage ADHD symptoms and prevent meltdowns.
If you’re considering ADHD medication, Circle Medical offers same-day appointments with psychiatrists who can explain your medication options. They can also provide therapy referrals if you are interested in a combined approach of medication and therapy to manage meltdowns effectively.
Why Are People With ADHD More Prone to Meltdowns?
People with ADHD are more prone to meltdowns because of the way their brains process emotions and manage stress. ADHD affects the brain’s executive function, which includes skills like impulse control, emotional regulation, and the ability to plan and manage tasks. These challenges make it harder for individuals with ADHD to cope with frustration, change, or sensory overload.
Another key factor is that people with ADHD often have lower levels of dopamine, which can lead to difficulties in managing emotions. When they face a situation that feels overwhelming or frustrating, their ability to keep those emotions in check is reduced, making them more likely to have emotional outbursts or meltdowns.
Additionally, living with ADHD can be stressful in itself. The daily struggles with attention, organization, and social interactions can build up over time, leading to a higher baseline level of stress. This makes it easier for smaller triggers to push someone with ADHD into a meltdown.
The ADHD Meltdown Volcano Model
The ADHD Volcano Model is a way of visualizing what leads to emotional meltdowns in people with ADHD, using a volcano as a metaphor. Think of the volcano’s layers as representing different aspects of ADHD that build up over time. At the base, you have things like dopamine levels in the brain, executive function skills (such as planning and self-control), and the core symptoms of ADHD, like impulsivity and hyperactivity. As these factors accumulate pressure—due to challenges like stress, performance demands, or frustration—it’s like the volcano getting ready to erupt. When the pressure gets too high and there’s no outlet, an emotional meltdown can happen, similar to the way a volcano erupts.
See If You Have ADHD
Circle Medical offers affordable and accessible ADHD evaluations and treatment. Diagnosis and prescription over video. Insurance accepted and same day appointments are available.
How to Help a Child Experiencing an ADHD Meltdown
Helping a child through an ADHD meltdown can feel overwhelming, especially as a parent. While it might seem like these meltdowns happen out of nowhere, there are usually patterns or triggers you can spot. By learning how to recognize these and knowing how to respond, you can often prevent meltdowns or help calm them when they happen.
Here are some tips for how to support a child when they are experiencing an ADHD meltdown:
- Remove your child from the situation: If possible, remove your child from the situation to get space from the trigger and increase the likelihood that the child will be able to regulate themselves. Removing any audience from the situation can also help prevent the meltdown from continuing.
- Stay calm and regulated: If you get dysregulated and yell or make threats, this is likely only going to add to the meltdown and intensify or prolong it. There can be a limit set after the meltdown has finished, but doing so in the moment is unlikely to be heard or respected by the child while in a meltdown.
- Attempt to identify the trigger: If you can identify the trigger, such as a sensory stimuli (i.e. certain noises) or a physical sensation (i.e. hunger), you may be able to remove the trigger and stop the meltdown. If you cannot identify the trigger until afterward, mitigating exposure to that trigger in the future can help prevent meltdowns.
- Validate gently: By calmly validating their emotions, you are avoiding them feeling any need to melt down further. Phrases such as “I can see/understand that you are feeling overwhelmed right now” can make a big difference in letting the child know they aren’t dealing with this alone.
- Encourage and model coping skills: Encourage the child to take deep breaths and to ground by noticing the things around them. If they are unable to do this, go ahead and do deep breathing yourself, and the child will be more likely to match your behaviors.
In My Experience
Frequently Asked Questions
Can ADHD Medication Help With ADHD Meltdowns?
ADHD medications can be very helpful in managing and mitigating ADHD meltdowns. Finding and maintaining the right ADHD medication for you can help manage impulsiveness, focus and attention in order to prevent mental exhaustion and brain fog, as well as help you to manage your overall emotional regulation. Finding the right medication can take trial and error and time, so be patient and honest with your provider until you find what works best for you.
Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.
-
Christiansen, H., Hirsch, O., Albrecht, B., & Chavanon, M. L. (2019). Attention-deficit/hyperactivity disorder (ADHD) and emotion regulation over the life span. Current psychiatry reports, 21, 1-11.
-
Bunford, N., Evans, S. W., & Wymbs, F. (2015). ADHD and emotion dysregulation among children and adolescents. Clinical child and family psychology review, 18, 185-217.
We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.
Author: Chelsea Twiss, LP, PhD (No Change)
Reviewer: Heidi Moawad, MD (No Change)
Primary Changes: Added sections titled “What Does an ADHD Meltdown Feel Like?” “What Can Trigger an ADHD Meltdown?” “How to Manage ADHD Meltdowns in the Moment,” “How to Help a Child Experiencing an ADHD Meltdown,” and “FAQ.” New content written by Maggie Holland, MA, MHP, LMHC, and medically reviewed by Rajy Abulhosn, MD. Fact-checked and edited for improved readability and clarity.
Author: Chelsea Twiss, LP, PhD
Reviewer: Heidi Moawad, MD
Your Voice Matters
Can't find what you're looking for?
Request an article! Tell ChoosingTherapy.com’s editorial team what questions you have about mental health, emotional wellness, relationships, and parenting. Our licensed therapists are just waiting to cover new topics you care about!
Leave your feedback for our editors.
Share your feedback on this article with our editors. If there’s something we missed or something we could improve on, we’d love to hear it.
Our writers and editors love compliments, too. :)
Additional Resources
To help our readers take the next step in their mental health journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy is compensated for marketing by the companies included below.
ADHD Management Tools
Inflow App Inflow is the #1 science-based app to help you manage your ADHD. Their support system helps you understand your neurodiverse brain, and build lifelong skills. Free Trial
Personalized, Affordable ADHD Treatment
Klarity Health – The providers on Klarity offer comprehensive, personalized ADHD treatment. From diagnosis to therapy to medication management, a Klarity provider will be there for you. And, if needed, they’re able to prescribe controlled substances, like Adderall and Concerta. Visit Klarity Health
Online Psychiatry
Circle Medical – Affordable online ADHD evaluations and treatment. Circle Medical can prescribe controlled substances when clinically appropriate. Insurance accepted. Same day appointments available. Visit Circle Medical
ADHD Medication Management + Therapy
Brightside Health – Different people experience ADHD in different ways. That’s why Brightside Health develops personalized plans that are unique to you and offers 1-on-1 support from start to finish. Brightside Health accepts United Healthcare, Anthem, Cigna, and Aetna. No controlled substances. Appointments in as little as 24 hours. Start your free assessment.
Do you think you have ADHD?
Answer an evidence-based questionnaire for Circle Medical to learn more. Takes 45 seconds.
Best Online ADHD Treatments
There are many considerations when looking for the best online ADHD treatments. It is important to know which online platforms can provide a diagnosis, which offers therapy only, which offers medication management only, and which offers a combination of treatments.