How to build emotional tolerance in ADHD

PostedNovember 3, 2025

UpdatedNovember 5, 2025

ByMy Patient Advice

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

Building emotional tolerance in ADHD means learning how to manage strong feelings without becoming overwhelmed or reacting impulsively. According to Frontiers in Psychiatry, emotional dysregulation is a central part of ADHD and is linked to brain circuits that regulate attention, impulse control, and emotion. This means that people with ADHD may struggle to tolerate frustration, disappointment, or stress, even in everyday situations.

Developing emotional tolerance involves recognising emotional triggers, practising skills that create a pause before reacting, and building resilience through consistent strategies. The NHS and NICE guidance (NG87) both recommend using evidence-based therapies such as Cognitive Behavioural Therapy (CBT), mindfulness, and behavioural coaching. These help individuals learn emotional awareness, self-regulation, and coping techniques that reduce impulsive responses and improve relationships. Research published in PubMed shows that ADHD-adapted CBT significantly improves frustration tolerance and emotional balance. Mindfulness practices, such as mindful breathing or guided attention exercises, are also effective in reducing reactivity.

Understanding emotional regulation in ADHD

Emotional regulation difficulties occur when ADHD affects executive functioning, making it harder to stay calm or recover after emotional stress. According to NICE, ADHD treatment should address these challenges through therapy, education, and medication. People with ADHD often experience rapid emotional shifts, frustration intolerance, and difficulty managing criticism, all of which can affect their wellbeing and self-esteem.

ADHD-adapted CBT and skill-based therapies

Cognitive Behavioural Therapy (CBT) adapted for ADHD is one of the most effective approaches for emotional regulation. It teaches individuals how to recognise thought patterns that intensify distress and replace them with practical coping strategies. The NICE NG87 guideline recommends CBT as part of a wider treatment plan. Evidence from PubMed supports its ability to reduce impulsivity and improve tolerance for stress.

Behavioural programmes such as Dialectical Behaviour Therapy (DBT) also teach distress tolerance and emotion regulation through structured skills training. These are increasingly available in NHS settings to help both adults and children with ADHD develop emotional control.

Mindfulness and medication support

Mindfulness practices like Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Stress Reduction (MBSR) enhance emotional awareness and help individuals respond calmly to strong feelings. The NHS mindfulness guide highlights that mindfulness can support emotional regulation and improve focus. Medication, whether stimulant or non-stimulant, can complement therapy by improving concentration and impulse control, helping individuals apply emotional regulation techniques more effectively.

Building emotional tolerance in daily life

Beyond therapy, emotional tolerance grows through consistent practice and self-awareness. This includes identifying personal triggers, using coping plans, and building small successes. Behavioural coaching and psychoeducation, like those offered by Theara Change, help individuals apply emotional regulation techniques in real-life settings, improving resilience and everyday confidence.

Key takeaway

Emotional dysregulation is a recognised part of ADHD, but it can be managed with the right tools. According to NICE and PubMed, a combination of ADHD-adapted CBT, mindfulness, behavioural coaching, and medication support can help adults and children build stronger emotional tolerance, improve resilience, and lead calmer, more fulfilling lives.

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.