When we think of ADHD, very often ‘problems at school’ or ‘problems at work’ spring to mind.  Trouble paying attention, difficulty getting things started or completed, time management, distracting others, impulsive behaviors, and just general lack of focus.  

The DSM-V-Tr (the diagnostic manual that mental health providers use to make diagnoses and plan treatments) does not put as much emphasis on how ADHD can impact the emotional dysregulation of individuals.  In fact, sometimes these symptoms can a greater negative impact on individuals- it’s often much easier to use strategies for organization and task completion than it is to control one’s emotions!

Emotional dysregulation can look like-

• Irritability and agitation

• Going “0 to 60” over ‘little things’

• Wide swings in emotion, often without cause

• Tantruming behavior that does not seem typical to age or development (in terms of frequency, duration, and intensity)

• Focus on the negative aspects of a situation

• Feeling some sense of embarrassment over having difficulty controlling your emotions

• Finding it difficult to motivate yourself towards goals

• Trouble with delayed gratification, instead wanting something ‘right now’

• Struggling to see the consequences of your actions (and also struggling to accept that responsibility)

• Seeming ‘lazy’

What can you do?

• I always call it, “picking the low hanging fruit!”  Make sure that you’re eating well, sleeping enough, exercising, etc- all those “healthy” things can help your brain be ready to tackle emotional dysregulation

• Be mindful about how to manage your symptoms of emotional dysregulation- practice skills, prepare ahead of time (knowing that work will be stressful and planning ahead, or knowing that you’ll be interacting with a friend or family member who always seems to ‘set you off’ and making an exit strategy), and take time for yourself before, during and after situations that are stressful or overstimulating

• Be kind to yourself in order to validate your experiences and emotions (no matter how frustrating they can be!)

• Problem-solve situations ahead of time- ever have arguments or conversations while you’re driving?  Use those situations to help you problem-solve ahead of time so that you can utilize those tools when you are in a stressful situation (similar to practicing for a basketball game)

• Processing and problem solving with a therapist is also a great tool to helping to manage emotional dysregulation

Remember, one can get straight As in school or be a great employee and still have ADHD.  The strengths and weaknesses associated with ADHD come in all sorts of flavors for all sorts of people.  There are definite ways to harness your strengths!

A great resource for adults/individuals with ADHD, or for parenting someone with ADHD can be found:  https://thrivingwithadhd.com.au/