Author: Georgia Macdonald-Danvers Often, when looking at symptoms of ADHD, we expect the "hyperactive rule-breaker" that is associated males. But, have you ever noticed you or your loved one has less control of their emotions, has regular mood swings, and is easily irritated? Well, that is the hallmark ADHD symptom of emotional dysfunction. As someone who struggles with this symptom personally, it is not as intimidating as it sounds. Emotional dysregulation can be defined as the inability to control emotional responses to stimuli. It is especially common among adult women with ADHD, so this is an important topic to cover over here on ADH-She. Researchers also often equate emotional dysregulation with emotional impulsivity which is characterized by; lack of patience, a quick temper, overreaction, becoming excited with ease, and being easily irritated. These symptoms of impulsivity are also prevalent in women with ADHD, making emotional dysregulation something that can become a more impairing issue (example: unhealthy coping). First, advice for my neurodivergent friends! Below are some tips on how to manage emotional dysregulation in your own life: 1. Check your Facts!: ask yourself these 4 questions when you feel things are escalating emotionally; "what event triggered my emotion?", "what interpretations or assumptions am I making about the event?", "does my emotion and its intensity match the facts of the situation?", and "does my emotion just match my assumptions of the situation?" 2. Focus on positive activities & events: examples of small positive activities are having a nice meal, visiting a friend, listening to music, or going on a walk! 3. Be prepared!: dreading the possibility of entering a situation that might be a bit emotionally stressful? Make an escape plan to ensure whatever emotional triggers arrive, you can distance yourself. Another way to be proactive with emotional dysregulation is to schedule times to vent and recharge! Next, for the support system (you're so important) there are some things (and advice) you can do for your neurotypical loved ones to make their experience even easier: 1. Your loved one ≠ their emotional response: emotional challenges come from your brain, and the ADHD brain has some difficulties with brain connectivity networks that are in charge of carrying emotional information. Remember that although these outbursts may be challenging for you both, they are not representative of your loved one. 2. Allow your loved one to feel safe: often emotional outbursts can be a sign that something is being perceived as emotionally dangerous (even if that is not the reality). This perception is what brings on the 'fight or flight' response we so classically know leads to outbursts and RSD. 3. We need you: not only does ADHD require multiple forms of support, but a positive support system helps build emotional resilience. As well, having a present support system can build emotional security. The people around us play a massive role in the journey to controlling emotions. In all, feelings happen to everyone! For my fellow ADHD'ers, a massive challenge can be figuring out how to regulate our own emotions and reactions. Self-work mixed with the support of loved ones can alleviate the stress and minimize the impacts of emotional dysregulation. Sources: Emotional Dysregulation from the Psychology Care & Healing Center Is emotional dysregulation part of the psychopathology of ADHD in adults? by Salvatore Corbisiero, Rolf-Dieter Stieglitz, Wolfgang Retz & Michael Rösler How to Deal with Emotional Dysregulation from Alvarado Parkway Institute 21 Emotion Regulation Worksheets and Strategies by Courtney E. Ackerman, MA 9 Tips for Managing ADHD Mood Swings reviewed by Timothy J. Legg, PhD 7 Truths About ADHD and Intense Emotions by Thomas E. Brown PhD Comments are closed.
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