Your Guide To Emotional Management With ADHD

your guide to emotional management with ADHD


People with ADHD feel emotions more intensely than others. Source

Emotional management is not something you are born with. Most of us develop social/emotional coping skills throughout our childhood and into our early 20’s. But for those with ADHD this ability to regulate our emotions seems to be somewhat inhibited.

It was always easier for me to avoid all uncomfortable emotions. I would never let myself cry at movies or at funerals, no matter how much I wanted to. I have never been a hugger either.

Have you ever gone off to cry alone? Yeah, me too.

Over time (and with professional help), I have been able to pull myself out of the emotional muck over the last 10ish years. It was a deliberate effort and I still work on it every day.

Managing your emotions with ADHD is not impossible, but it does require some self-reflection and acceptance.

your guide to emotional management with ADhd


Forgive anyone who you blame for your neurosis

(Neurosis not ADHD. Nobody gives you ADHD.)

I don’t know about you, but I was not taught healthy emotional management. My mother was widowed and parent to two ADHD children. She did a lot of screaming.

We recently watched as my brother got married. If you knew my brother you would know that the road to this point in his life was a rocky one. Not only did he share the ADHD diagnosis, but he lost his father before he turned four.

Angry outbursts were common in our house.  My brother was oppositional, hyperactive and extremely impulsive. Our mother was angry, lonely, bitter and at times verbally abusive.

I don’t say this to insult her, she just didn’t have the tools to parent in any other way.  She was alone.

My father was across town with his wife, working to support her needs and desires.  As a young person I never experienced healthy adult relationship role modeling.  I had no idea what a healthy marriage looked like, or even how two adults talked to each other.

Idea: If the messages you received as a child were less than self-affirming try to consider what was going on at that time.   Think about it without placing blame. And then let it go.

Try not to fear your own emotions

My 86 year-old Grandfather made what I assume to be his last trip here for my brother’s wedding. He is declining, losing his ability to speak clearly and walk. It embarrasses him that he needs a walker and several adult men to help him go up and down just a couple steps.

He smiled all night and I could feel how happy he was to have four generations in one room.

At one point I walked over to him and he grabbed my hand and said, “You know, you are such a lovely woman. When did you grow so beautiful?” I hugged him and thanked him. I let his happiness soak in.

This sort of emotional exchange is very uncomfortable for me. Not only because I don’t take compliments well but also because emotions scare the hell out of me.

Believe it or not I told my husband how I was feeling. It was awesome to be so honest!

Idea: Try telling the people close to you when emotion slaps you in the face. It is freeing!

your guide to emotional management for ADHD

Click Here for my Emotional Management Worksheets

Stop thinking everyone is angry with you

As a kid I was witness to a lot of fighting. Too much fighting, more than a kid should see. One of the after effects of this is that whenever the tone in someone’s voice gets even a little tense I go into panic mode.

My brother’s head almost exploded on his wedding day when one of his groomsmen was running late. In the past I probably would have been more afraid. My brother can be scary when he is angry.

Instead I went downstairs and asked the bride what the “plan” was. Then I went upstairs and diffused the situation.

There may have also been some Jack Daniels involved, but the point is I didn’t run away and I didn’t get upset. You know what, I didn’t stop and blame myself either. Imagine that.

Idea: Don’t immediately assume that anger is a bad thing. Anger is sometimes masking other emotions. Like wedding day jitters.


I know this sounds obvious but it is an easy thing to forget. If you hear people talking off by themselves, it is probably not about you. If the barista at Starbucks is rude to you when you place your regular order, that is also not about you.

Surprised? You shouldn’t be.

I remember I used to be that person that panicked every time I noticed a few women talking privately in the corner. I would be certain that they were glancing over at me, talking about me. I used to think whenever somebody giggled in the gym they were laughing at my jiggly butt.

This all sounds incredibly self-involved because it was! Have you ever been paranoid like that?

This is the thing- people do not often do things, say things, laugh, cry etc. because of you and you alone. Your fellow humans are as into their own lives and neurosis as you are. 

Idea: Don’t spend your time the way I spent my entire 20’s – in a stew of insecurity and anxiety. Life is too short!


For the purpose of this post I will call these NTP’s. These NTP’s are common in those of us with ADHD. We have often been subject to criticism, condescension and downright anger by our friends, family and coworkers.

When we hear negative information about ourselves we are likely to internalize it and repeat it to ourselves in our own head.

The problem with this is that we probably do not know we are doing it. I encourage you to tune in to the voices in your own head. It’s not as bad as it sounds. <snicker>

Seriously, if you sit and just listen to the stuff that goes through your head, you might be surprised how often you have these negative thoughts. They become so ingrained and they flash across our consciousness so quickly, we do not even notice them.

Idea: Start identifying the NTP’s that are unique to you. And then start talking back to them.

Not out loud. Then people will be staring at you and pointing.


This sounds trite I admit it.

Cognitive Therapy shows us that by changing your thought patterns (see above) you can change your functioning. For many of us the pattern of failure in our lives is stifling.

When you cannot be productive at work, as a parent or as a life partner you start to view the world through a very negative lens.

I spent so much of my life fulfilling my own negative self-fulfilling prophecies. It wasn’t until I chose to be positive while still acknowledging my faults that I was able to let the negativity go. As an added bonus I am able to accept the faults of others more easily too.

I had to make a decision to change my thought patterns and change the way interpreted the world. Change is hard work.

Click Here for my Emotional Management Worksheets

Practice self-reflection and self-care. Be kind to yourself. Learn as much as you can about what makes you, YOU.

Handling the emotions that come along with ADHD and other associated conditions is a full time job. It is a lifetime of work for those of us who understand the struggle. I cannot promise much, but I can use a line I stole from my mother:

Anything worth having is worth working for.

Do you feel that emotional management is an issue in your life?

How do you manage your emotions?

Further Reading:

Rules for When ADHD Emotions Go Awry
ADHD Emotions and Self-Blame
17 Ways To Throttle Intense Emotions