What Coping Skills Help with Emotional Outbursts at Work? 

ADHD coping strategies for adults can significantly reduce emotional outbursts and improve emotion management in the workplace. Adults with ADHD often struggle with impulsivity and emotional regulation, which can lead to frustration or outbursts in stressful work environments. However, with the right workplace interventions and coping skills, emotional control can be improved, leading to more productive and positive work experiences. 

Effective Coping Skills for Emotional Outbursts at Work 

Developing self-awareness and adopting effective coping strategies can help individuals with ADHD better navigate high-pressure situations and maintain self-control.  

Emotion management starts with identifying triggers. By recognising what causes emotional reactions, adults with ADHD can prepare and implement strategies to stay calm. This might include stepping away from a situation, taking deep breaths, or using positive self-talk to reframe negative emotions. 

Workplace interventions like regular breaks or a quiet space to reset can help manage stress. Structured time for reflection, like journaling or mindfulness, allows for emotional processing and prevents feelings from escalating. 

Building self-control through these practices helps individuals with ADHD manage their emotional responses more effectively. Engaging in relaxation exercises, like deep breathing or progressive muscle relaxation, can calm the nervous system, reducing the likelihood of outbursts. 

In conclusion, by adopting these ADHD coping strategies, adults can better regulate their emotions at work, leading to improved professional relationships and job satisfaction.  

Visit providers like ADHD Certify for personal consultations and expert guidance tailored to your unique situation. 

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to Emotional Regulation in ADHD.  

Avery Lombardi, MSc

Author

Avery Lombardi is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Psychology. She has professional experience in psychological assessment, evidence-based therapy, and research, working with both child and adult populations. Avery has provided clinical services in hospital, educational, and community settings, delivering interventions such as CBT, DBT, and tailored treatment plans for conditions including anxiety, depression, and developmental disorders. She has also contributed to research on self-stigma, self-esteem, and medication adherence in psychotic patients, and has created educational content on ADHD, treatment options, and daily coping strategies.

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.