How can I reduce emotional outbursts with ADHD?

PostedDecember 22, 2025

UpdatedDecember 30, 2025

ByMy Patient Advice

Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

If you find that frustration or anger seems to build quickly and feel impossible to stop, you are not alone. According to NHS guidance and NICE NG87, emotional outbursts are a recognised feature of ADHD, driven by neurological differences that affect emotional regulation, impulsivity, and sensory processing.

Why emotional outbursts happen

Emotional dysregulation and impulsivity

People with ADHD often experience emotions more strongly and find it harder to recover once triggered. This means frustration, embarrassment, or stress can quickly spill over into anger or tears. The NHS and NICE recognise this as part of ADHD’s underlying neurobiology, not a behavioural flaw.

Executive function and self-control

ADHD affects executive functions, planning, monitoring, and self-regulation. When these systems are under pressure, the “thinking brain” can’t slow down emotional reactions. This leads to quick, intense outbursts even in minor situations (RCPsych, 2024).

Sensory overload

For many, loud sounds, bright lights, or crowded environments add to emotional strain. Research from PubMed (2025) confirms that sensory overload lowers emotional thresholds and increases the likelihood of outbursts.

How to reduce emotional outbursts

Cognitive behavioural therapy (CBT)

NICE and NHS recommend CBT as a first-line approach for managing anger and frustration. CBT helps you pause before reacting, identify triggers, and use tools such as “Stop–Think–Act” and reframing to respond more calmly.

Dialectical behaviour therapy (DBT)

DBT, available through Mind UK, combines mindfulness, distress tolerance, and emotion regulation training. A 2025 PubMed review found DBT particularly effective for people who experience intense anger or emotional lability.

Mindfulness and emotion regulation training

Mindfulness helps slow down emotional reactions and build awareness before anger escalates. NHS and DBT-UK recommend regular mindfulness and breathing practices to strengthen self-control and calm the nervous system.

Lifestyle and environment adjustments

Sleep, exercise, and consistent routines improve emotional stability. Creating sensory-friendly environments, such as using noise-cancelling headphones or planning breaks reduces triggers for outbursts (NHS Anger Support, 2025).

Medication support

When appropriate, stimulant or non-stimulant medications can help stabilise mood and reduce impulsive reactions, though they work best alongside therapy (NICE NG87, 2025).

Structured therapy programmes such as Theara Change help people practise emotional regulation in daily life, while ADHD Certify provides NICE-aligned assessment and medication reviews.

Takeaway

Emotional outbursts in ADHD are not about poor self-control; they reflect how your brain processes emotion and stress. According to the NHS and NICE, a combination of CBT, DBT, mindfulness, medication, and lifestyle structure can reduce outbursts and help you regain calm more quickly.

Victoria Rowe, MSc

Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

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.