Emotional dysregulation and ADHD

Emotional dysregulation is a common yet often overlooked symptom of attention-deficit/hyperactivity disorder (ADHD). It refers to challenges in managing, expressing, and understanding emotions that lead to intense reactions that disrupt daily life. These difficulties can affect relationships, work, and overall well-being. 

In this article, we explore emotional dysregulation and ADHD, including its symptoms, causes, and coping strategies to help you regain emotional balance. 

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What is emotional dysregulation?

According to Advances in Neurodevelopmental Disorders, 34% to 70% of adults with ADHD experience significant emotional dysregulation, which indicates it’s a common issue for people with ADHD. In children, the prevalence is estimated to be between 24% and 50%.

Individuals with ADHD often experience emotions more intensely than others due to chemical differences in their brains. This heightened emotional state can lead to tremendous joy when things go right but can result in extreme anger or sadness when faced with minor inconveniences.

Because these emotional responses are often unpredictable and difficult to control, managing and stabilizing emotions in the moment becomes challenging. This is known as emotional dysregulation, which can vary in severity among individuals with ADHD. It’s closely tied to 2 parts of the brain essential for emotional response and decision-making:

• Amygdala: Responsible for processing emotions and decision-making
• Cerebral cortex: Receives messages from the amygdala and helps regulate emotional responses to allow for measured reactions

In people with ADHD, the connection between the amygdala and cerebral cortex doesn’t function optimally. When the amygdala triggers an emotional response, the cerebral cortex can struggle to control the intensity, leading to overwhelming emotions.

Symptoms of emotional dysregulation

Common symptoms of emotional dysregulation in ADHD and in general include:

• Intense emotional reactions: responses that seem disproportionate to the triggering event
• Difficulty calming down: trouble returning to a baseline emotional state after being upset
• Sensitivity to criticism: overreacting to feedback or perceived slights
• Impatience or frustration: becoming easily annoyed or frustrated with delays or obstacles
• Lack of empathy: difficulty recognizing or responding to others’ emotions

If you experience emotional dysregulation, you may also struggle with severe depression and anxiety. Learn more about the connection between ADHD, depression, and anxiety. 

How emotional dysregulation affects everyday life

Emotional dysregulation for someone with ADHD or without can disrupt life in several ways:

• Relationships: intense emotions can strain relationships with family, friends, or coworkers due to your unpredictable reactions.
• Work performance: difficulty managing emotions can impact your focus, decision-making, and interactions in the workplace.
• Self-esteem: frequent emotional outbursts can lead to feelings of guilt or shame and affect self-confidence.
• Physical health: chronic stress from emotional dysregulation can lead to headaches, sleep disturbances, and other health issues.

For example, a minor setback like a traffic delay can provoke intense anger, consuming your attention and affecting your entire day. Recognizing emotional dysregulation and learning coping strategies is essential for maintaining mental health and positive relationships.

Common causes of emotional dysregulation with ADHD and without

Several factors can contribute to emotional dysregulation with ADHD, including:

• Neurobiological differences: ADHD affects brain chemistry and neural pathways involved in emotion regulation.
• Childhood experiences: trauma, neglect, or lack of emotional support during childhood can impact emotional development.
• Mental health conditions: disorders like borderline personality disorder (BPD) or obsessive-compulsive disorder (OCD) can co-occur alone or with ADHD and exacerbate emotional challenges.
• Traumatic brain injury (TBI): damage to areas of the brain responsible for emotion regulation can lead to dysregulation.

Emotional dysregulation and ADHD

Emotional dysregulation and ADHD are closely linked due to the impulsivity characteristic of ADHD. This impulsivity makes it difficult to pause and process emotions before reacting. Individuals with ADHD can respond to situations without considering consequences, which leads to overreaction.

Managing this impulsivity often requires a combination of strategies, including ADHD medication, ADHD therapy, and skill-building exercises. Addressing the underlying ADHD symptoms can significantly improve emotional regulation.

How to cope with emotional dysregulation from ADHD

Overcoming emotional dysregulation involves acknowledging the issue and implementing coping strategies, including the following.

Practice mindfulness

Mindfulness techniques help increase awareness of your emotions without judgment. This awareness lets you recognize emotional triggers and respond more thoughtfully.

• Deep breathing: focused breathing exercises can calm the nervous system.
• Meditation: regular meditation practice enhances emotional control.
• Grounding techniques: engaging the senses to stay present can reduce emotional intensity.

Cognitive-behavioral therapy (CBT)

CBT is a form of psychotherapy that helps reframe negative thought patterns that can contribute to emotional dysregulation. A therapist can guide you in developing healthier responses to emotional triggers.

Develop emotional awareness

Understanding your emotions is key to managing them. 

• Keep a journal: documenting feelings can identify patterns and triggers.
• Label emotions: naming what you’re feeling can reduce their intensity.
• Reflect on reactions: consider how different responses lead to better outcomes.

Create a support system

Building a network of supportive individuals can provide encouragement and accountability:

• Talk to trusted friends or family: sharing experiences can relieve emotional burdens.
• Join support groups: connecting with others facing similar challenges offers understanding and advice.

Get ADHD treatment

Treating the underlying ADHD is crucial for improving emotional regulation:

• Medication: stimulants or non-stimulant medications can reduce impulsivity and improve focus.
• Therapy: working with a mental health professional can address both ADHD and emotional dysregulation.
• Lifestyle changes: regular exercise, adequate sleep, and a balanced diet support overall mental health.

Always consult a healthcare provider to determine the best treatment plan for your needs.

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Get help to resolve emotional dysregulation from ADHD

Emotional dysregulation can feel overwhelming, but with support, you can regain control. Klarity Health connects you with licensed medical providers experienced in treating ADHD and its associated symptoms. Find a provider on Klarity Health and get started with ADHD treatment often in as little as 24 hours.*