Emotional Dysregulation & ADHD: The Connection & Tips for Coping

What Is Emotional Dysregulation?

Emotional dysregulation refers to difficulties in controlling one’s emotions when internally or externally triggered, leading to intense and unpredictable emotional responses that significantly impact functioning. Signs of emotional dysregulation include having difficulty calming down, exhibiting impulsive behaviors, and/or having trouble thinking rationally at that moment.

Several brain regions contribute to emotional regulation, including the prefrontal cortex, amygdala, and anterior cingulate cortex. For individuals who struggle with emotional dysregulation, these areas interact in an abnormal manner, thereby, the individual struggles to control their emotional responses.

Individuals who struggle with emotional dysregulation are often highly sensitive people.¹ Factors that increase the likelihood of emotion dysregulation include a history of trauma, childhood adversity, genetic predisposition, and certain mental health conditions, such as borderline personality disorder or ADHD.

What Is The Connection Between Emotional Dysregulation & ADHD?

Individuals with attention-deficit/hyperactivity disorder (ADHD) often struggle to regulate their emotions. Research suggests that the brains of people with ADHD may differ from the brains of people who are neurotypical. People with ADHD may have overactivity in the amygdala, which is a structure involved in generating emotional responses. They also have an underactive frontal cortex, which is involved in inhibiting impulsive behaviors and regulating emotions. This imbalance can result in heightened emotional reactivity and impulsivity.³

Additionally, research has shown that individuals with ADHD often experience executive dysfunction, which can affect their ability to regulate their emotions. A study found that children with ADHD showed lower levels of executive function and had greater difficulties in emotional regulation compared to typically developing children.

Symptoms Of ADHD Emotional Dysregulation

Emotional dysregulation is a common challenge for individuals with ADHD, manifesting in various ways. These symptoms can vary in presentation and intensity among individuals with conditions such as ADHD or other emotional dysregulation disorders.

Common symptoms of emotional dysregulation in people with ADHD include:

• Crying easily or being “overly sensitive”
• Impulsivity
• Sudden angry outbursts
• High levels of anxiety
• Depression
• mood swings
• Difficulty managing frustration
• Intense emotional reactions
• Feelings of overwhelm and discouragement
• Feeling stuck or unable to improve negative moods

Impacts Of ADHD Emotional Dysregulation

The impacts of emotional dysregulation in individuals with ADHD can be far-reaching and significant. These impacts can appear in various areas of their lives, affecting their relationships, academic or occupational performance, and overall well-being.

Common impacts of emotional dysregulation for individuals with ADHD include:

• Difficulty maintaining healthy relationships: Emotional dysregulation can lead to intense ADHD-induced mood swings, impulsivity, and difficulties in managing conflict, which can strain interpersonal relationships.
• Losing a job or failing a class: Poor emotional regulation can result in impulsive behaviors, decreased impulse control, and difficulties with task management, which can lead to negative outcomes in academic or occupational settings.
• Increased risk of accidents or injuries: Emotional dysregulation can impair judgment and impede appropriate risk assessment, increasing the likelihood of accidents or injuries.
• Substance abuse issues: Individuals with ADHD and emotional dysregulation may turn to substances to cope with intense emotions, leading to an increased risk of substance abuse or addiction.
• Mental health problems: Poor emotional regulation can contribute to the development or exacerbation of mental health conditions such as ADHD-induced anxiety, ADHD-induced depression, and personality disorders.
• Social isolation: Emotional dysregulation can make it challenging to navigate social interactions, leading to social withdrawal and isolation. Additionally, emotional dysregulation can cause individuals with ADHD to develop social anxiety because they fear they will become dysregulated and embarrass themselves.
• High stress levels: Difficulty regulating emotions can contribute to toxic stress and an inability to cope effectively with stressors, resulting in negative impacts on physical and mental well-being. Chronic stress can also lead to the individual developing ADHD burnout.
• Impaired decision-making: Emotional dysregulation can interfere with the ability to think rationally, consider consequences, and make sound decisions, leading to extreme impulsivity caused by ADHD symptoms.
• Reduced overall quality of life: The cumulative effects of emotional dysregulation can significantly impact an individual’s overall quality of life, affecting their emotional well-being, daily functioning, and overall satisfaction.

It is important to remember that these impacts may vary in severity and can be mitigated through appropriate interventions, therapies, and support systems.

Treatment Options For ADHD Emotional Dysregulation

A comprehensive treatment plan for ADHD emotional dysregulation typically includes a combination of strategies. While behavioral therapy is often recommended as a first-line treatment, medication may also be considered if symptoms significantly impact the individual’s functioning. Factors that contribute to the treatment plan include the severity of emotional dysregulation, the individual’s age, their overall health, and any co-occurring conditions.

Treatment options for ADHD emotional dysregulation include:

• Cognitive behavioral therapy (CBT): CBT for ADHD is an effective option for emotional dysregulation as it helps individuals identify and challenge negative thought patterns and develop healthier coping strategies. CBT focuses on changing behaviors by addressing underlying beliefs and thoughts that contribute to emotional dysregulation.
• Dialectical behavioral therapy (DBT): DBT for ADHD is beneficial for emotional dysregulation because it combines techniques from CBT with mindfulness and acceptance strategies. It helps individuals develop skills to manage intense emotions, tolerate distress, and improve interpersonal relationships.
• Medication: Medication for ADHD is a treatment option for emotional dysregulation as it can help regulate neurotransmitters in the brain, improving attention, focus, and impulse control, which can, in turn, contribute to better emotional regulation.
• Mindfulness-based stress reduction (MBSR): MBSR promotes present-moment awareness and non-judgmental acceptance of emotions. This can help individuals with ADHD develop a greater capacity for emotional regulation and reduce reactivity to triggering events.

How To Handle Emotional Dysregulation in an ADHD Child

The treatment of emotional dysregulation for a child with ADHD may differ from that of an adult due to developmental considerations and the specific challenges faced by each age group. For children, therapy often includes parent involvement and psychoeducation, whereas adults may focus more on individual skills-building and coping strategies.

Here are some tips for how to handle emotional dysregulation in a child with ADHD:

• Model healthy behavior: Modeling emotional regulation is crucial in this process, as parents can demonstrate healthy ways to manage their own emotions, which their child can learn from and emulate.
• Recognize your child’s trigger: Recognizing your child’s triggers is important because it allows you to proactively intervene and help them navigate challenging situations before their emotions escalate. Additionally, teaching a child to recognize their own triggers as they get older can be helpful.
• Establish predictability: Consistent routines and expectations provide a sense of stability and reduce anxiety for the child, which can contribute to better emotional regulation.
• Use positive reinforcement: Providing rewards for their efforts in managing their emotions can be a powerful motivator for a child with ADHD.

Parents should consider finding a therapist for their child when emotional dysregulation significantly impacts their daily functioning, relationships, and overall well-being. A therapist can provide targeted interventions, coping strategies designed for kids, and support tailored to the child’s needs, helping them develop effective emotional regulation skills.

How to Improve ADHD Emotional Dysregulation

Addressing emotional dysregulation can be challenging, but there are strategies that individuals can utilize to improve their ability to regulate emotions. It is helpful to pre-emptively create a toolbox of coping skills that can be used to manage emotions effectively. This toolbox can serve as a resource for individuals to turn to when they are experiencing emotional difficulties.

Here are nine tips for improving ADHD emotional dysregulation:

1. Journaling: Writing down thoughts and emotions in a journal can provide a safe and private outlet for individuals to express and process their feelings. This will reduce the emotional intensity you feel and facilitate problem-solving.
2. Meditation: Meditation geared towards ADHD can help calm the mind, increase self-awareness, and promote emotional regulation. When practiced regularly, meditation cultivates a greater capacity to respond to emotions calmly and constructively.
3. Mindfulness: Engaging in mindfulness exercises can help individuals become more attuned to their emotions and regulate them effectively. For individuals with hyperactive ADHD, a walking meditation is a great way to begin practicing mindfulness without needing to sit still.
4. Exercise: Exercise is incredibly beneficial for one’s mental health. It releases endorphins, which can improve mood and reduce emotional intensity.
5. Thought stopping techniques: Thought stopping involves interrupting and stopping negative or intrusive thoughts, which can prevent the escalation of emotions.
6. Breathwork: Deep breathing exercises, such as 4-7-8 breathing, can help activate the body’s relaxation response, promoting emotional stability and regulation. Apps like Headspace or Calm are a great way to practice breathwork when you become activated, no matter where you are.
7. Social support: Seeking support from trusted individuals, such as friends, family, or support groups, can provide validation, understanding, and assistance in navigating emotional challenges.
8. Self-care: Engaging in activities that promote self-care, such as getting enough sleep, eating nutritious meals, and engaging in hobbies, can help individuals maintain emotional balance. Even indulge yourself with a mental health gift to remind yourself that you are worthy, even when you show up imperfectly.
9. Time management and organization: Developing effective time management strategies and organizing one’s environment can reduce stress, increase predictability, and enhance emotional regulation.

Remember that not all strategies work for everyone, and it may take time and experimentation to find the ones that are most effective for everyone. Working with a therapist or mental health professional can provide personalized guidance in developing and implementing coping strategies for emotional dysregulation.

When to Seek Professional Support

Individuals with emotional dysregulation and ADHD symptoms should consider seeking professional help when their symptoms begin to interfere with their daily lives, relationships, and overall well-being. If an individual is experiencing intense and persistent negative emotions, struggling to manage their impulses, or noticing significant changes in their behavior, they should seek support from a healthcare professional.

A neurodiverse-affirming therapist who specializes in ADHD and emotional dysregulation can offer valuable support and guidance. Online therapist directories or therapy platforms can be helpful in finding a therapist who specializes in these areas. A psychiatrist may be necessary when medication management is needed to help manage emotional dysregulation and ADHD symptoms. Online psychiatry options may also be helpful in finding medication management support for these conditions.

In My Experience

Emotional dysregulation in individuals with ADHD is a complex and challenging condition that can significantly impact their daily functioning. The symptoms, such as mood swings, impulsivity, and difficulty managing frustration, can result in interpersonal conflicts, stress, and a sense of overwhelm. However, seeking professional help from a therapist who understands the neurodiversity of ADHD can be beneficial in managing emotional dysregulation. Medication management with a psychiatrist may also be necessary in some cases.

Overall, with support and treatment, individuals can manage their emotions, improve their relationships, and enhance their overall well-being. My advice for clients dealing with this issue is to be kind and patient with themselves and seek support from a professional. Emotional dysregulation in ADHD can be challenging, but with the right tools, support, and resources, you can be set up for success.