Emotional Regulation
Do You Ever...?
Do you ever go from fine to furious in seconds? Or cry or yell and then later wonder, “Why did I react that strongly?”
What is it?
Emotional regulation is:
- Noticing your feelings.
- Handling them without exploding or shutting down.
- Calming down once the moment passes.
With ADHD, emotions can be fast and big, like a sudden storm.
Why does this happen?
Research shows that many people with ADHD have emotional dysregulation. The “feeling” part of the brain reacts quickly, and the “brake” part that slows things down can be slower. Tiredness, hunger, and stress make it even harder. Rejection Sensitivity can also contribute to this, so understanding more about your inner thoughts will help!
What can I do?
Name what you feel.
“I’m mad,” “I’m embarrassed,” or “I feel left out.” Naming a feeling can reduce its power.
Take a body break.
Leave the room briefly, get some water, move your body, squeeze a pillow, or take a walk.
Use a calm-down plan.
Decide in advance: “When I feel like I’m going to explode, I will go to my room, breathe, squeeze a pillow, then talk.”
Repair afterward.
After you calm down, you can say, “I was very upset. I’m sorry I yelled. Here’s what I was feeling.”
