ADHD Mood Swings: Why They Happen & How to Cope

What Are ADHD Mood Swings?

ADHD mood swings refer to the rapid switching of emotional states. For example, someone might feel excited and happy in one moment and depressed or angry in the next. These mood swings can happen abruptly and seemingly without warning. Such mood swings may also coincide with themes of distractibility, restlessness, and other difficulties with transitions.

Are Mood Swings a Symptom of ADHD?

Mood swings can be a symptom of ADHD or one that coincides with numerous other mental health conditions, including major depression, bipolar disorder, anxiety disorders, and more. With ADHD, professionals will consider chronic themes of hyperactivity, inattentiveness, or both rather than just the presence of one symptom.

ADHD Mood Swings Vs. Mood Disorders

ADHD mood swings differ from diagnosable mood disorders in that these experiences have a specific trigger and are not necessary for diagnosis. Unlike ADHD, mood disturbances are persistent in conditions like depression or bipolar disorder, affecting individuals more days than not.

Symptoms of ADHD Mood Swings

People with ADHD often experience difficulties with emotional regulation. They may also feel emotions at a deeper intensity than people without the diagnosis. For example, certain triggers that might seem benign to others can feel destabilizing to those with ADHD. Encountering these triggers can result in spontaneous or unpredictable mood swings.

Common symptoms of ADHD mood swings include:

• Cycling between bursts of energy and fatigue throughout the day
• Feeling emotions intensely
• Difficulty regulating emotions
• Rapid and intense shifts in emotions
• Emotions that seem disproportionate to the triggering event
• Feeling overwhelmed by emotions and unable to cope
• Becoming easily irritated or annoyed
• Problems with sleep, including insomnia
• Increased difficulty concentrating

What Causes ADHD Mood Swings?

A single cause of ADHD mood swings is unknown. However, classic ADHD symptoms like difficulties with concentration, restlessness, impulsivity, and distractibility can all lend a hand to experiencing mood swings. Moreover, people with ADHD may have less tolerance for negative emotional states, causing them to feel dysregulated when stressed.

ADHD factors that increase mood swings include:

Emotional Dysregulation

Emotional dysregulation broadly refers to difficulties with managing emotions appropriately, and many people often experience heightened or prolonged emotional episodes. With regards to ADHD and mood swings, problems with emotional regulation may mean oscillating between depression, anxiety, self-harm, and aggression toward others.

Medications

All medications have inherent side effects, with some resulting in mood swings. For instance, people with ADHD may experience increased moodiness or irritability when taking stimulants. These symptoms often emerge quickly but generally dissipate once an individual discontinues taking the medication. Similar effects may also happen with antidepressants.¹

Frustration

Many people with ADHD experience a diminished tolerance for frustration. Sometimes, these difficulties manifest as incredible sensitivity to specific stressors. In other cases, someone may experience meltdowns due to feeling completely overwhelmed or misunderstood. Others may interpret this behavior as a mood swing.

Poor Impulse Control

Random bursts of energy in ADHD may feel especially beneficial when someone needs to complete a task. However, increased energy can also backfire and lead to poor judgment and compromised decision-making. Similarly, some people experience a crash-like effect, which can mirror a mood swing.

Co-Existing Mood Disorders

Sometimes, what looks like ADHD highs and lows is a manifestation of another co-occurring mental health disorder. For example, some people with ADHD also have major depression, bipolar, generalized anxiety disorder, or another disorder. In such circumstances, symptoms of either condition can exacerbate the other.

Rejection Sensitive Dysphoria

Rejection sensitive dysphoria (RSD) causes intense emotional responses to perceived criticism or rejection, even if the feedback is constructive or helpful. This hypersensitivity can lead to mood swings in those with ADHD, as they can easily switch from happy to angry after facing criticism.²

ADHD Mood Swings in Adults Vs. Children

Mood swings are common in both adult ADHD and childhood ADHD. These mood swings may be more outwardly apparent in children, manifesting as tantrums or emotional distress. Because many young children lack emotional regulation skills, they can readily become overwhelmed and lash out.

While adults struggle with ADHD mood swings as well, many have more insight into regulation and using healthy coping skills. However, they may still engage in similar behavior, erupting in unpredictable anger or frustration when met with criticism, disruptions, or troublesome symptoms.

Impacts of ADHD Mood Swings

The main impact of ADHD rapid mood swings is the impression they leave on others. Friends, family members, and teachers may not know how to support the struggling individual. In addition, the person with ADHD may find themselves frustrated, insecure, or embarrassed by their own behavior. However, this mindset can lead to despair and possibly more mood swings.

Below are possible complications associated with ADHD mood swings:

• Relationship problems: Mood swings can cause relationship problems, especially if people with ADHD lash out at others or fail to hold themselves accountable for their behavioral changes.
• Job loss: People with ADHD mood swings may struggle to secure or maintain employment. Their performance can also suffer if they cannot manage their emotions well at work.
• Health problems: Some people with ADHD mood swings try to self-medicate their emotional distress by drinking alcohol or misusing drugs. While these strategies may provide temporary relief, they can lead to devastating consequences in the long run.
• Poor self-esteem: ADHD mood swings may correlate with poor self-esteem, especially if the individual feels like their behavior is out of control or undesirable to others.

How to Deal With ADHD Mood Swings

Addressing ADHD mood swings can be challenging, but lifestyle changes can help you learn to manage symptoms. For example, journaling, meditation, or exercise can assist you in staying grounded when overwhelmed or stressed. Having a support system of neurodiverse or neurodiversity-affirming individuals can also be beneficial, as they can offer a safe space to share your struggles and develop insight.

Here are twelve tips for dealing with ADHD mood swings:

1. Identify your triggers: Knowing what triggers your mood swings can help you avoid or prepare for them when necessary.
2. Practice mindfulness: Mindfulness can help you stay grounded when dealing with heightened emotions, allowing you to accept your feelings without judgment as they pass.
3. Try journaling: Journaling creates a space to remove negative thoughts from your brain. Simply write a list of everything on your mind.
4. Exercise more: Exercise and mental health are closely related, as physical activity increases “feel-good” hormones in the brain. For example, aerobic exercise can improve ADHD symptoms and aid emotional regulation.³
5. Educate yourself: Psychoeducation about triggers, symptoms, and coping skills for ADHD can help you address mood swings. Browse the internet for helpful tips or seek support from individuals experiencing similar difficulties. This knowledge can empower you to take your emotionality into your own hands.
6. Build a positive support network: Surround yourself with supportive individuals who care about your well-being. If certain people perpetually make you feel negatively about yourself, reevaluate your boundaries.
7. Filter your social media: Sometimes, social media can make people feel more anxious or depressed. Set limits around your use and consider only following people or sources that bring a sense of positivity or inspiration.
8. Start a meditation routine: Meditation for ADHD can help reduce stress and regulate emotions. Even just a few minutes a day can make a significant difference.
9. Seek accommodations: Collaborate with your boss or HR to determine if you can make adjustments in the workplace. Such accommodations may include working from home, scheduled breaks, or collaborating with colleagues on certain projects.
10. Eat a balanced diet: Allowing yourself to go hungry or failing to prioritize nutrition may exacerbate irritation and fatigue, leading to ADHD mood swings. Focus on maintaining a balanced and healthy diet.
11. Regulate your sleep schedule: Fatigue and other sleep problems can magnify ADHD mood swings. Try to optimize your sleep schedule by going to bed at the same time each night and waking up at the same time each morning.
12. Try to see the positive: Focus on the happy things in life, making space for gratitude. This practice alone may not fix mood swings but can regulate stress to support greater emotional regulation.

When to Seek Professional Support

Consider seeking professional help if ADHD mood swings impact your sleep, appetite, relationships, or ability to function. An online therapist directory or online therapy platform can be a great place to find a neurodiversity-affirming therapist based on location, specialty, and insurance coverage.

Behavioral therapies like dialectical behavioral therapy (DBT) and cognitive behavioral therapy (CBT) for ADHD can help you learn to identify triggers, regulate emotions, and build coping skills when dealing with mood swings. Additionally, ADHD medications can improve inattention and impulse control, helping you better cope with frustrations as you navigate life with an ADHD diagnosis.