Regulating your emotions is one of the highest self-control because as you grow and have more things to take care of, you are not able to give time to yourself.

ADHD can make this feeling even worse. It isn’t just about focus and hyperactivity—it also affects how you process and control emotions. This is called emotional dysregulation, and it’s why many people with ADHD experience mood swings, frustration, and difficulty managing feelings.

Research by the National Library of Medicine shows that individuals with ADHD exhibit amygdala hyperactivation during emotional processing, contributing to heightened emotional responses and sensitivity. This hyperactivity may be linked to challenges in emotion regulation and increased emotional reactivity.

Another research backs that emotional dysregulation affects 34-70% of adults with ADHD. This number is alarming and is constantly increasing. This blog will help you break down ADHD and emotional dysregulation, how they are linked, what challenges people face, and how you can overcome this with and without professional help.

What Is ADHD?

ADHD, Attention Deficit Hyperactivity Disorder is a neurodevelopmental condition that impacts someone’s ability to focus, maintain energy levels, and control impulses. One of the main symptoms of ADHD is a lack of self-regulation.

A person with ADHD finds it difficult to:

• Focus on tasks that require absolute attention
• Have stable energy levels and often fluctuate between hyperactivity and hypoactivity
• Act mindfully and often take hasty decisions
• Organize tasks and manage oneself

What Is Emotional Dysregulation?

Let’s understand emotional dysregulation by an example of physical inability to do things. When you get injured and unable to walk, you cannot use your legs for the purpose it’s made for. In this case, you consult a doctor and take the required medicines and precautions to get back to normal.

Similarly, an invisible injury in our brain leads to us not being able to regulate our emotions at full capacity. It’s called functional imbalance. You are not able to use your brain for the purpose it’s made for, it’s working differently and hence needs help. It’s as simple as this. But we often don’t treat our emotional problems as we do with our physical problems.

With time, as you don’t take appropriate actions to manage this, it worsens. Exactly like it would happen in the case of a leg injury. In the case of emotional dysregulation, the person finds it difficult to:

• Manage emotions and have rapid mood swings
• Take criticism constructively
• Control negative emotions like anger, sadness, frustration, etc.
• Make informed decisions

How ADHD and Emotional Dysregulation are Closely Linked

Handling ADHD and emotional dysregulation is like focusing on two points with a single arrow. But since the difference between the points is not too much, understanding how these are related can help us get one step closer.

• Difference in brain chemistry

The connection between the prefrontal cortex and amygdala tends to become weaker and hence, people with ADHD find it difficult to manage emotions.

• Dopamine and norepinephrine levels drop.

ADHD brains have lower levels of dopamine and norepinephrine and hence emotional responses regulated by them tend to suffer. Motivation, pleasure, emotional balance, alertness, stress- everything takes a toll.

• Struggles to return to a neutral state

Emotional dysregulation doesn’t just mean emotional highs and lows but also refers to calming down and being in a neutral state.

Common Emotional Challenges for People with ADHD

People with ADHD and emotional dysregulation often experience distinct challenges than those with just one of either. Here are some of the common ones:

• Executive dysfunction

In people with ADHD, the prefrontal cortex develops slowly and hence affects decision-making and regulating emotions. Hence, people with ADHD feel overwhelmed with emotions, struggle to move between tasks and feel like mentally paralyzed to do anything. 

• Increased emotional sensitivity

In addition to the prefrontal cortex working slowly, the amygdala is hyperactive. Hence, as someone with ADHD, you feel hurt easily, experience emotional highs and lows, and become sensitive to everything around you. 

• Feels stuck

When ADHD triggers, the default mode network becomes overactive and you feel stuck, angry, sad, and frustrated about past events that can’t be changed. You tend to overplay them in your head and hope for a different ending.

• Anxiety and depression

According to a study, increased levels in the prefrontal cortex during a negative emotional cycle trigger depression symptoms. Hence, with ADHD, you overthink, experience mood crashes, and have a constant feeling of being mentally drained. 

Strategies for Managing Emotional Dysregulation with ADHD

Often when we hear heavy words like “strategies”, “techniques”, and “methods”, we assume there’s something complex we have to do to regulate our emotions. But it’s not true. Let’s dive into simple ways to manage ADHD and emotional dysregulation together.

• Deep Breathing

This is one of the easiest ways to start healing. Often, when we fail to regulate our emotions, it increases cortisol levels, makes us feel panicked, and turns our brain into fight or flight mode. When you take slow deep breaths, all of the above gets reversed and activates our Parasympathetic Nervous System (PNS). Including just 5 minutes of mindfulness in your routine can help you see significant improvement in your mental health.

• Follow a routine

Emotional dysregulation happens when we lack stability and everything around us seems out of control. When we follow a set routine and complete most of our tasks, our prefrontal cortex is free from some decisions that aren’t repetitive and hence have space for new ones. Once most of our decisions become our habits, we can free our brains and escape decision fatigue.

• Identify trigger points

Once we closely observe and identify our triggering points for emotional turmoil, the amygdala, a part of the brain responsible for emotional reactions, can systematically respond to challenges and avoid reflex actions. These points are different for individuals and the sooner we cater to these specific points, the sooner we will be able to manage ourselves.

• Consider professional help

If you have tried all the methods and still struggle to see improvements, reaching out to a professional can save you a lot of time, and energy and can avoid worsening your condition. Cognitive Behavioural Therapy, CBT is one of the powerful techniques to regulate your emotions.

How Avisa Recovery can help you?

We understand how difficult it is to manage ADHD and emotional dysregulation at the same time. But this process can be made easier with the right people on your side. At Avisa Recovery, we are more than just therapists for you.

• Support groups

We provide you access to support groups with people having shared instances and similar struggles. It helps you feel accepted and less lonely on this journey of self-improvement.

• Holistic treatments

We understand that to gain control over your emotions, you need to gain control over your lifestyle. Sleep, nutrition, exercises, and meditation- all help to regulate your emotions leading you toward improvement.

• Professional help without judgment

Our therapists, psychologists, and ADHD specialists provide personalized treatment plans and are far from judging anyone based on anything. We understand the concerns in a detailed manner and provide you a personalized treatment in all forms.

Avisa Recovery offers a well-rounded approach that combines emotional support, holistic healing, and expert guidance. Whether you’re looking for a community, therapy, or lifestyle change, we are packed with resources needed to help you gain control over your emotions and improve your quality of life.

Frequently Asked Questions (FAQs)

Q. Do people with ADHD have problems with emotions?
A. Yes, ADHD affects emotional regulation, making it harder to control and process emotions effectively.

Q. How do I fix my emotional dysregulation?
A. Strategies like mindfulness, therapy, structured routines, and cognitive behavioral techniques can help manage emotional dysregulation.

Q. How to self-regulate ADHD?
A. Building habits like exercise, meditation, structured planning, and seeking professional guidance can improve self-regulation.

Q. What is the root cause of emotional dysregulation?
A. Emotional dysregulation stems from brain chemistry imbalances, particularly in dopamine and norepinephrine levels.

Q. What is the hardest thing about ADHD?
A. The biggest challenge is inconsistency, as ADHD affects focus, emotions, impulse control, and daily routines unpredictably.