If you’re like most people, you probably think of ADHD as a disorder that primarily affects attention and hyperactivity.
However, one of the hallmarks of ADHD and other types of neurodiversity is difficulty regulating emotions, which can impact many aspects of life. This can be especially challenging for those who also have anxiety or depression.
Fortunately, there are strategies that can help improve emotional regulation. Check out this post to learn more!
What is Emotional Regulation and How Does it Relate to ADHD and Neurodiversity?
Emotional regulation is the ability to self-regulate one’s emotions. This includes being able to recognize when one is feeling overwhelmed or out of control, and taking steps to bring oneself back to a more manageable state.
For people with neurodiversity, emotional regulation can be a challenge. This is because neurodiversity can cause problems with impulsivity, which can lead to acting out or making decisions without thinking things through.
In addition, neurodiversity can also cause problems with focus and concentration, which can make it difficult to stay on task and manage emotions.
As a result, people with neurodiversity may benefit from learning strategies for emotional regulation. There are many different techniques that can be used, but some common ones include deep breathing, visualization, and mindfulness.
With practice, these techniques can help people with neurodiversity to better regulate their emotions and improve their overall quality of life.
Signs of Emotional Dysregulation with ADHD/Neurodiversity
Emotional dysregulation is a common experience of someone who is neurodiverse, but it can be difficult to identify. One of the most telling signs is an inability to control impulsive behaviors. This may manifest as outbursts of anger, engaging in risky behaviors, or difficulty completing tasks.
Another common sign is difficulty regulating emotions. Individuals who are neurodiverse may swing from one extreme emotion to another, or they may have trouble understanding and responding to the emotions of others.
Finally, ADHD and neurodiversity in general can also cause problems with executive functioning, which can make it difficult to plan and organize activities. Those with emotional dysregulation often feel like they are on a roller coaster of emotions, and they may have trouble maintaining healthy relationships and meeting their obligations.
If you or someone you know is struggling with these symptoms, it is important to seek professional help. With treatment, it is possible to manage emotional dysregulation and live a fulfilling life.
Strategies for Improving Emotional Regulation Skills
There are many strategies that can be helpful for improving emotional regulation skills in individuals who are neurodiverse.
Learn How to Label Your Emotions and Be More Aware of Them
It’s normal to feel emotional from time to time. After all, we’re human. But if you are neurodiverse, you may find that your emotions are more intense and harder to manage than they are for other people.
That’s because neurodiversity can make it difficult to regulate your emotions. But there are things you can do to improve your emotional regulation skills. One of them is to learn how to label your emotions.
When you’re able to name your emotions, you’re better able to understand them and manage them effectively. Another helpful strategy is to be more aware of your emotions. Pay attention to how your body feels when you’re experiencing different emotions.
This can help you become more attuned to your emotions and better able to manage them. With some practice, you can develop healthy emotional regulation skills that will help you in all areas of your life.
Add Structure
One strategy is to provide structure and routine in the individual’s environment. This can help to minimize impulsivity and impulsive behavior.
Work on Self-Monitoring
One of the most important things you can do to improve your emotional regulation skills is to get better at self-monitoring. That means being aware of your own emotions and triggers, as well as being able to take a step back and assess your own behavior. If you can catch yourself getting angry or frustrated, for example, you can start to take steps to calm down before the situation escalates.
This might involve taking a few deep breaths, walking away from the situation, or doing something else to distract yourself. The more you practise self-monitoring, the better you will become at it and the more effective it will be at helping you regulate your emotions.
Tend to Your Physical Health
It can be helpful to encourage the individual to participate in regular physical activity. Exercise has been shown to be beneficial for overall mental health, and it can also help to improve focus and concentration.
Also, make sure to get enough sleep each night. Getting adequate rest will help you to feel calmer and more capable of dealing with whatever comes your way during the day.
Stay Grounded
One of the most important things is to stay grounded. This means staying present in the moment and being aware of your physical surroundings. It can be helpful to focus on your breath or on a specific object in the room. This will help you to keep your mind from wandering and will allow you to better control your emotions.
Question Your Negative Thoughts
One way to improve your emotional regulation skills is to question your negative thoughts. For instance, if you’re feeling down about a recent mistake, ask yourself if there’s any evidence that you’re not good enough.
Chances are, you’ll be able to come up with plenty of reasons why the mistake doesn’t reflect on your worth as a person. By challenging your negative thoughts, you can help to reframe them in a more positive light. This can lead to improved emotional regulation and a greater sense of wellbeing.
Slow Down
One of the most important things you can do to improve your emotional regulation skills is to slow down.
When you’re feeling overwhelmed or stressed, it’s easy to get caught up in a flurry of activity. But if you can take a step back and take a few deep breaths, you’ll give yourself a chance to calm down and think more clearly. This doesn’t mean that you should avoid all action altogether – sometimes, taking action is the best way to diffuse a stressful situation.
But if you can learn to slow down and assess a situation before taking action, you’ll be better able to make choices that are in line with your goals and values. In addition, slowing down will help you be more aware of your emotions as they’re happening, which can give you a better understanding of what triggers your strong reactions.
Experiment with Mindfulness
Mindfulness can help to improve emotional regulation skills by teaching people to focus on the present moment and observe their thoughts and feelings without judgment. In addition, mindfulness can help to reduce stress and anxiety.
Work on Co-Regulation
One of the best ways is to work on “co-regulation.” That means learning how to regulate your emotions with the help of others. For example, if you’re feeling angry, see if you can take some deep breaths with a friend or family member. Or if you’re feeling sad, try talking about what’s going on with someone who will understand and support you. Working on co-regulation can take practice, but it’s worth it.
Add in Uplifting Activities
One of the best things to do is to add in uplifting activities. This could be anything from listening to upbeat music to taking a dance class. Taking some time out for yourself to do something that you enjoy can help you to feel more balanced and in control.
Think Before You Act
One of the most important emotional regulation skills is learning to think before you act. When you are neurodiverse, it can be easy to act impulsively without considering the consequences of your actions.
However, if you can learn to pause and take a moment to think about what you’re doing, you’ll be more likely to make choices that are in line with your goals and values.
Additionally, thinking before you act will help you to avoid impulsive behaviors that could lead to problems or conflict. Whenever you’re feeling overwhelmed or stressed, take a step back and remind yourself to think before you act.
Emotionally Distance Yourself From Difficult Experiences
One strategy is to emotionally distance yourself from difficult experiences. This means putting some distance between yourself and your emotions, rather than getting wrapped up in them.
For instance, if you have a fight with a friend, rather than dwelling on the negative emotions and ruminating on what happened, try to take a step back and see the situation objectively. This can help you to better understand your emotions and manage them in a healthy way.
Additionally, it can be helpful to talk to someone who can provide unbiased support and help you to process your emotions in a constructive way.
Build Mastery – in Something
One of the most effective strategies is to build mastery in something. This could be a hobby, a sport, or any other activity that you’re passionate about. By regularly practicing and honing your skills in this area, you’ll develop a greater sense of self-control and confidence. In turn, this will help you to better manage your emotions in everyday life.
Consider Executive Functioning Coaching
One final effective method is executive functioning coaching. Executive functioning coaches help individuals who are neurodiverse to develop the skills needed to regulate their emotions. These skills include planning, organization, time management, and self-control. Executive function coaching can be an extremely effective way to improve emotional regulation skills in individuals with ADHD.
The Importance of Self-Care for Individuals With ADHD and Emotional Dysregulation
Research shows that individuals who are neurodiverse often have difficulty regulating their emotions. This can lead to problems with anxiety, depression, and impulsivity.
It is important for individuals who are neurodiverse to learn self-care techniques that can help them to better manage their health.
Some self-care strategies that may be helpful include exercise, relaxation techniques, and journaling. Additionally, it is important to eat a healthy diet, get enough sleep, and avoid alcohol and drugs.
By taking care of themselves, individuals who are neurodiverse can reduce the negative impact of their symptoms and improve their overall well-being.
Final Thoughts
People with neurodiversity often have difficulty regulating their emotions which can lead to problems in various areas of life such as school, work, and relationships.
There are different ways to help people regulate their emotions including medication, therapy, and lifestyle changes.
If you or someone you know has ADHD or is neurodiverse, it is important to get help managing the emotions associated with the disorder.
Further Reading
- Thomas E. Brown, Ph.D.: 7 Truths About ADHD and Intense Emotions
- Amy Sippl: Executive Functioning 101: The Basics of Emotional Control
- Amy Sippl: Stop, Think, Act: How To Practice Emotional Control Skills With Your Teen
- Amy Sippl: Building Emotional Control: Strategies & Supports For Diverse Learners
- Rebekah Pierce: What is Waiting Paralysis & How to Combat It