A sudden trigger can unleash a torrent of anger and negative emotions. Before you know it, you’re doing or saying things that you’ll later regret. In some cases, it might even feel good to let it all out. When living with attention deficit hyperactivity disorder (ADHD), emotional reactivity is often a response pattern, but it is something that can be adjusted with the appropriate mindset and tools.
The ADHD Brain and Emotional Regulation ADHD is often accompanied by emotional dysregulation. This is due to a combination of factors that contribute to the frequency and intensity of emotional outbursts.
The Role of the Amygdala and Emotional Overwhelm The amygdala is the emotional center of the brain responsible for the fight-flight-freeze response. Daniel Goleman, Ph.D., coined the term “amygdala hijack” to describe situations where the brain overreacts to perceived threats and takes over the prefrontal cortex, the brain’s thinking center.
People with ADHD are more prone to amygdala hijack due to a variety of reasons. Amygdala abnormalities are often found in ADHD brains, and the ADHD brain struggles to shut down emotional processing. Persistent stress and emotions can lead to a constant emotional flooding, causing individuals to lose touch with their rational selves.
The Impact of Poor Working Memory Effective emotional regulation is linked to strong working memory, whereas weak working memory, which is associated with ADHD and executive dysfunction, can impair a person’s ability to manage and respond appropriately to emotions. Weak working memory might make it difficult to recall and choose appropriate coping strategies when faced with triggers. Executive dysfunction can also limit impulse control, leading to regrettable actions or words when overwhelmed.
Rejection Sensitive Dysphoria (RSD) RSD causes extreme emotional reactions to rejection and criticism, whether real or perceived. It is also linked to:
RSD can fuel emotional outbursts by keeping individuals on edge and causing them to react defensively. Anger is often a secondary emotion, with fear and other feelings lying beneath the surface.
Anger and emotional outbursts are habitual responses to uncomfortable feelings, often arising when we underestimate our ability to cope with stressors.
Explore Your Reactivity To understand your reactive patterns, consider these metacognitive questions:
Developing metacognitive skills takes time and effort. Avoid judgment and focus on observing and adjusting one aspect at a time.
Remember that you can mix and match these responses, and that breathing techniques can be beneficial at every stage.
Practice Makes Perfect Managing stress and changing our responses to it is an ongoing process. Keep these tips in mind as you shift from reactive habits to more constructive responses:
Remember that you are more than your ADHD reactivity. Intense emotions might have been a part of your life for a long time, but they don’t define you.
Additional Strategies for Improving Emotional Regulation Manage RSD:
Maintain a Healthy Lifestyle:
Seek Professional Support:
Develop Mindfulness Techniques:
Set Realistic Expectations:
In summary, living with ADHD often comes with challenges related to emotional regulation. By understanding the underlying causes of emotional reactivity, you can equip yourself with the right tools and strategies to manage your emotions more effectively. Remember that it’s essential to be patient and gentle with yourself throughout the process, and that seeking support from professionals or others who understand your experiences can make all the difference. With time, effort, and persistence, you can take control of your emotions and enjoy a more balanced and fulfilling life.
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