Emotional Dysregulation & ADHD: Connections & How to Cope

What Is Emotional Dysregulation?

Emotional dysregulation refers to difficulties controlling emotions when feeling internally or externally triggered, leading to intense and unpredictable responses that significantly impact functioning. Signs of emotional dysregulation include trouble calming down, impulsive behaviors, and irrational thinking.

While not exclusive to neurodiverse populations, those with ADHD and highly sensitive people commonly report emotional dysregulation.¹ Factors that increase the likelihood of emotion dysregulation include a history of trauma, childhood adversity, genetic predisposition, and certain mental health conditions.

ADHD & Emotional Dysregulation: How Are They Connected?

ADHD and emotional dysregulation connect in the fact that those with ADHD frequently experience difficulties managing heightened emotional states. These challenges may partly stem from their neurotype, with research suggesting ADHD brains differ from those of neurotypical individuals.²

What Causes ADHD Emotional Dysregulation?

Several brain regions contribute to emotional regulation, including the prefrontal cortex, amygdala, and anterior cingulate cortex. People with ADHD exhibit an underactive frontal cortex and overactive amygdala, resulting in poor impulse control and emotional responses. These imbalances can help explain why emotional volatility and sensitivity are so common for those with ADHD.³

Is Emotional Dysregulation a Symptom of ADHD?

Many people may wonder, “Does ADHD cause emotional dysregulation?” Determining if ADHD directly leads to dysregulation is impossible, but poor emotional management is a common symptom of ADHD. Moreover, ADHD executive dysfunction further increases the likelihood of emotional dysregulation symptoms.

Emotional Dysregulation Symptoms in ADHD

Co-occurring emotional dysregulation and ADHD can manifest differently depending on the person, their environment, and other contributing factors. Dysregulated responses to stress can look like sudden outbursts of emotional reactivity, irritability, or even depression.

Emotional dysregulation symptoms in those with ADHD may 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 emotional 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. Effects can manifest in various areas of their lives, affecting their relationships, academic or occupational performance, and overall well-being. However, seeking appropriate interventions, therapy, and support can help mitigate these complications.

Impacts of emotional dysregulation in ADHD may include:

• Difficulty maintaining healthy relationships: Emotional dysregulation can lead to intense ADHD-induced mood swings, impulsivity, and poor conflict resolution, which can strain interpersonal relationships.
• Losing a job or failing a class: Poor emotional regulation can increase impulsive behaviors and difficulties with task management. These challenges can contribute to adverse academic or occupational outcomes.
• 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 use substances to cope with intense emotions, leading to an increased risk of substance misuse 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 navigating social interactions difficult, leading to withdrawal and isolation. Additionally, individuals may develop social anxiety because they fear their symptoms may impede their ability to relate to and communicate with others.
• 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 ADHD burnout.
• Impaired decision-making: Emotional dysregulation can interfere with rational thinking, considering consequences, and making sound decisions. Ultimately, individuals may make rash or impulsive decisions.
• Reduced overall quality of life: The cumulative effects of emotional dysregulation can significantly impact emotional well-being, daily functioning, and overall life satisfaction.

Treatment Options For ADHD Emotional Dysregulation

A comprehensive treatment plan for ADHD emotional dysregulation typically includes a combination of strategies. While behavioral therapy is a first-line treatment, medication can be beneficial when symptoms significantly impact functioning. Professionals will consider the severity of emotional dysregulation, age, overall health, and co-occurring conditions when developing a therapeutic plan.

Treatment options for ADHD emotional dysregulation include:

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

Helping a Child With Emotional Dysregulation & ADHD

Treating emotional dysregulation in children with ADHD may differ due to developmental considerations and the specific challenges faced in childhood. Therapy often includes parent involvement and psychoeducation, whereas adults may focus more on individual skills-building and coping strategies.

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

Here are some tips for helping a child with ADHD learn emotional regulation skills:

• Model healthy behavior: Modeling emotional regulation is crucial as children can learn from and emulate how their parents cope with emotional distress.
• Recognize your child’s triggers: Recognizing what triggers your child allows you to proactively intervene and help them navigate challenging situations before their emotions escalate. Additionally, teach your child to acknowledge their own triggers as they age.
• Establish predictability: Consistent routines and expectations provide stability, helping reduce childhood anxiety and improve emotional regulation.
• Use positive reinforcement: Providing rewards for their efforts in managing their emotions can be a powerful motivator for a child with ADHD.

How to Improve ADHD Emotional Dysregulation

Addressing emotional dysregulation can be challenging, but individuals with ADHD can utilize specific tools to improve their symptoms. For example, pre-emptively create a toolbox of coping skills as a resource when experiencing emotional difficulties. These techniques could include mindfulness, social support, and self-care. Everyone copes with life differently, so explore different options to determine what works best for your needs.

Here are nine tips for improving ADHD emotional dysregulation:

1. Spend time journaling: A journal can provide a safe and private outlet for individuals to express and process their feelings, helping reduce emotional intensity and facilitate problem-solving.
2. Practice meditation: Meditation for ADHD can help calm the mind, increase self-awareness, and promote emotional regulation. Regular meditation cultivates a greater capacity to respond to emotions calmly and constructively.
3. Incorporate mindfulness into your routine: Mindfulness exercises can help individuals become more attuned to and regulate emotions 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 benefits mental health by releasing endorphins, which can improve mood and reduce emotional intensity.
5. Try thought-stopping techniques: Thought-stopping involves interrupting and stopping negative or intrusive thoughts, which can prevent escalating emotions.
6. Practice 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, no matter where you are.
7. Seek social support: Seeking support from trusted individuals, including friends, family, or groups, can provide validation, understanding, and assistance in navigating emotional challenges.
8. Engage in 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 you are worthy, even when feeling imperfect.
9. Improve your time management and organization: Developing effective time management strategies and organizing your environment can reduce stress, increase predictability, and enhance emotional regulation.

When to Seek Professional Support

Individuals with emotional dysregulation and ADHD symptoms should consider seeking professional help when their symptoms interfere with their daily lives, relationships, and overall well-being. A mental health professional can help with intense and persistent negative emotions, poor impulse control, or changes in their behavior.

Finding a neurodiverse-affirming therapist specializing in ADHD and emotional dysregulation can offer valuable support and guidance. Online therapist directories or therapy platforms can help you get started. A psychiatrist can provide medication management to help manage emotional dysregulation in ADHD. Online psychiatry options are available for those with limited mental health resources or who prefer at-home treatment.