How can I better manage my emotions with ADHD?

PostedOctober 1, 2025

UpdatedOctober 6, 2025

ByMy Patient Advice

Author: Harriet Winslow, BSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

ADHD emotional regulation can be particularly challenging, as people with ADHD often experience intense emotions and struggle to control their reactions. These emotional difficulties can affect personal relationships, work performance, and overall well-being. However, with the right coping strategies and tools, it’s possible to improve emotion management ADHD and better regulate emotional responses.

One of the most effective coping strategies executive dysfunction involves learning to pause before reacting. Taking deep breaths or practising mindfulness can create a buffer between an emotional trigger and your response. This helps manage impulsive reactions and encourages a more measured approach.

How It Helps

ADHD Mood Regulation

ADHD mood regulation can also be improved by creating routines that provide structure and reduce stress. For instance, having a regular sleep schedule and engaging in physical activity can help balance mood and energy levels. Creating a calming environment and using relaxation techniques like meditation or progressive muscle relaxation can further support emotional stability.

Coping Strategies Executive Dysfunction

To improve coping strategies executive dysfunction, consider tracking your emotions using journals or apps. This helps you identify triggers and patterns in your emotional responses, allowing you to develop more effective strategies for managing stress and frustration.

In summary, by practising ADHD emotional regulation strategies, such as mindful breathing, consistent routines, and emotional tracking, individuals can improve emotion management ADHD and cultivate more stable moods. These approaches lead to better emotional resilience and overall well-being.

Visit providers like ADHD Certify for personal consultations and expert advice tailored to your needs.

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to Executive Function Deficits.

Harriet Winslow, BSc

Author

Harriet Winslow is a clinical psychologist with a Bachelor’s in Clinical Psychology and extensive experience in behaviour therapy and developmental disorders. She has worked with children and adolescents with ADHD, autism spectrum disorder (ASD), learning disabilities, and behavioural challenges, providing individual and group therapy using evidence-based approaches such as CBT and DBT. Dr. Winslow has developed and implemented personalised treatment plans, conducted formal and informal assessments, and delivered crisis intervention for clients in need of urgent mental health care. Her expertise spans assessment, treatment planning, and behavioural intervention for both neurodevelopmental and mental health conditions.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy.

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.