ADHD & Emotional Regulation: How to Handle Big Feelings Without Overwhelm

Why Does ADHD Make Emotions Feel So Intense?

If you have ADHD, you might feel like your emotions are on a rollercoaster—one minute you’re fine, the next, you're overwhelmed by frustration, sadness, or excitement. This happens because ADHD affects emotional regulation, making it harder to manage big feelings.

But the good news? You can learn to control your emotional responses, so you don’t feel like you’re at the mercy of your brain.

3 Ways to Regulate Emotions with ADHD

1. Pause Before ReactingTry the 5-4-3-2-1 grounding technique: Name 5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, and take 1 deep breath. This helps you shift from an emotional response to a more logical one.

2. Label the EmotionInstead of saying “I’m just upset!”, try saying “I feel frustrated because I didn’t get enough time to prepare.” Naming your emotions makes them easier to manage.

3. Use a “Cool Down” RoutineCreate a go-to strategy when emotions get too intense. This could be:

   • A 5-minute walk

   • A favorite playlist

   • Writing down your feelings before reacting

Final Thoughts

Emotional regulation isn’t about shutting down emotions—it’s about managing them in a way that works for you. Therapy can help you build custom strategies to stay in control.

Struggling with emotional regulation? Let’s work on it together.