How can I cope with emotional dysregulation in ADHD?

PostedDecember 2, 2025

UpdatedDecember 29, 2025

ByMy Patient Advice

Author: Avery Lombardi, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Emotional dysregulation is a common experience for many people with ADHD. According to the NHS and the Royal College of Psychiatrists, difficulties such as rapid mood shifts, low frustration tolerance and emotional overwhelm are frequently reported, even though they are not part of the formal diagnostic criteria. Understanding why this happens can make coping feel more manageable.

Why emotional dysregulation happens in ADHD

NICE guidance NG87 explains that people with ADHD may struggle with frustration and mood changes due to differences in executive functioning. These processes help us pause, reflect and regulate how we respond. When these skills are under strain, emotions can rise quickly or feel harder to bring back down.

International clinical bodies such as the Cleveland Clinic also highlight strong emotional reactions and difficulty recovering from stress as common features of ADHD.

Evidence based strategies that can help

Clinical guidance highlights several evidence based ways to support emotional regulation:

Psychoeducation

NICE recommends psychoeducation as a first step. Learning how ADHD influences emotional responses helps people recognise patterns, anticipate challenges and use strategies more effectively.

Cognitive behavioural therapy

CBT has strong evidence for helping adults with ADHD manage emotional dysregulation. It teaches practical skills for slowing down reactions, challenging unhelpful thoughts and building coping strategies that reduce overwhelm.

Practical lifestyle support

The NHS often recommends routines, regular sleep, movement, planned breaks and simple stress management tools such as breathing exercises. These can reduce the amount of emotional load someone carries through the day.

Takeaway

Emotional dysregulation is a recognised and common part of ADHD, but there are effective ways to cope. Psychoeducation, CBT and skills based emotional regulation have the strongest evidence, and many people benefit from mindfulness and practical routine based tools. With the right support, emotional reactions can become easier to understand and manage.

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.