How can I improve emotional control with ADHD?

PostedDecember 2, 2025

UpdatedDecember 29, 2025

ByMy Patient Advice

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

Many adults with ADHD find emotional control difficult, especially during stress, frustration, or unexpected setbacks. According to the NHS, overwhelm, irritability, and strong reactions are common experiences, even though emotional dysregulation is not a formal diagnostic symptom. The good news is that several evidence-based strategies can help.

Why emotional control can be harder with ADHD

ADHD affects executive functions such as inhibition, working memory, and cognitive flexibility. These processes support emotional regulation, so when they are under strain it becomes harder to pause, reflect, and respond calmly. The Royal College of Psychiatrists notes that many adults experience emotional swings, sensitivity to criticism, and difficulty coping with setbacks.

NICE guidance recognises that emotional symptoms can be clinically significant and recommends psychological support that addresses frustration tolerance and stress management. See NICE NG87.

Evidence-based strategies that can help

The NHS recommends a combination of practical and psychological approaches to improve emotional control. These include CBT, routine-building, lifestyle adjustments, and understanding personal triggers.

CBT and psychoeducation

CBT has strong evidence for helping adults recognise emotional patterns and develop tools for managing reactions. Psychoeducation can increase understanding of why emotions feel so strong with ADHD, which often reduces shame and improves control.

Skills-based tools

DBT-informed techniques, grounding skills, and cognitive restructuring can support pausing before reacting and recovering after emotional spikes. Evidence for these tools is moderate but growing, and many people find them helpful alongside CBT.

Mindfulness and self-compassion

Mindfulness-based approaches support awareness of emotional cues, while self-compassion practices reduce harsh self-judgement. Studies in BMJ Open and other peer-reviewed research suggest these approaches can improve emotional stability over time.

Practical routines

NHS and Mayo Clinic guidance highlight the value of predictable routines, sleep stability, movement, and sensory regulation. These foundations improve overall emotional resilience.

If you are exploring emotional patterns as part of your ADHD experience, you might access NHS support or seek a private assessment through services such as ADHD Certify.

Takeaway

Emotional control can be challenging with ADHD, but it is highly improvable. Strategies such as CBT, psychoeducation, grounding techniques, mindfulness, and structured routines can help you feel steadier and more confident in your responses. Support does not need to be perfect to be effective. Small, consistent steps can make a meaningful difference over time.

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.