By Katie Deas, Clinical Services Manager (CSM) at ADHD Direct.
What is Emotional Dysregulation?
Emotional dysregulation (ED) is a term that describes difficulty in managing and responding to emotional experiences. It involves having intense, disproportionate, or prolonged emotional responses that may be difficult to control. This could manifest as sudden anger, overwhelming sadness, or extreme anxiety over situations that others might perceive as minor.
For individuals with ADHD (Attention Deficit Hyperactivity Disorder) and Autism Spectrum Disorder (ASD), this challenge can be particularly pronounced. Some evidence suggests that ED is present in between 48-54% of children and 30-70% of adults with ADHD and a frequent feature in many individuals with autism, even from the earliest stages. Additionally, their emotional experiences are not just about feeling deeply; they are about struggling to manage those feelings in a way that allows them to function effectively in everyday life.
Understanding and coping with big feelings is a vital part of daily life for those affected by these neurodevelopmental conditions, and for their families and caregivers. Fortunately, it’s possible to learn how to manage our emotions in healthy ways at any point in our lives.
The Connection Between ADHD, Autism, and Emotional Dysregulation
Both ADHD and ASD share some common features that contribute to emotional dysregulation:
- Neurological Factors: ADHD and autism affect the brain’s executive functioning, which includes the ability to regulate emotions. The prefrontal cortex, responsible for decision-making and self-control, may not function as effectively in individuals with these conditions.
- Sensory Sensitivity: Many people with autism and ADHD have heightened sensory experiences, which can lead to feeling overwhelmed by environmental stimuli. This can trigger strong emotional reactions, particularly in situations that others might find tolerable, making it difficult for others to understand the reaction.
- Social Challenges: Difficulties with social interaction are a hallmark of autism and can also be present in ADHD. Misunderstandings or social rejection can lead to intense feelings of frustration, sadness, or anger.
- Impulse Control Issues: Impulsivity is a key characteristic of ADHD, making it hard for individuals to pause and think before reacting emotionally. This can result in explosive outbursts or rapid shifts in mood.
How to Cope with Big Feelings: Strategies and Tips
Managing emotional dysregulation requires both proactive and reactive strategies. Proactive strategies are the strategies that are already in place to deal with challenges or problems, whereas reactive is the incidence of inappropriate behaviour at the time it occurs.
Here are some effective ways to cope:
- Understanding Emotions:
- It is vital to understand emotions, as they all have a purpose, which is to provide us with information on how the body feels. It is not unusual for people to believe emotions are “good” or “bad” but it’s crucial we accept all emotions play a helpful role, regardless of how difficult they are to endure.
- Each emotion provokes a message in our body (physical sensations), mind (thoughts/memories) or behaviours (urges/actions). Known as the Emotional Triangle. Awareness of emotions is important as it is a message to help us get by or survive.
- Mindfulness and Relaxation Techniques:
- Practicing mindfulness can help increase awareness of emotional triggers and provide tools for managing them. Techniques like deep breathing, progressive muscle relaxation, and guided meditation can help reduce the intensity of emotional responses.
- Simple grounding techniques, like focusing on the breath, holding onto something and really focusing on it or engaging with the five senses, can help individuals regain control when emotions start to feel overwhelming.
- Cognitive Behavioral Therapy (CBT):
- CBT is a well-established therapeutic approach that can help individuals with ADHD and autism identify and change negative thought patterns that contribute to emotional dysregulation.
- Working with a therapist trained in CBT can equip individuals with skills to challenge unhelpful thoughts and develop healthier emotional responses. Alternatively, CBT based approaches / learning can be found online.
- Routine and Structure:
- Creating a consistent daily routine can help reduce uncertainty and anxiety, which can in turn minimize emotional outbursts.
- Visual schedules or planners can be particularly helpful, providing a clear structure that reduces stress. Providing information regarding any changes as far in advance as possible to reduce anxiety can make the transition and understanding easier for the individual. Particularly, if they are able to rationalize the reason for the change.
- Emotional Regulation Tools:
- Tools like emotion regulation apps, mood journals, or even simple techniques like a “feelings thermometer” or “The Feelings Wheel” can help individuals track their emotions and recognize patterns over time.
- Having a go-to list of calming activities, such as listening to music, drawing, or going for a walk, can be useful when emotions start to spiral.
- Stress Management, Individuals should try to lead a lifestyle that supports relaxation and self-soothing, allowing your parasympathetic nervous system (you rest and digest) to kick in so you can pause and have time to think before acting. Some supportive activities include:
- Getting enough sleep at night, for adults 7-8 hours and 8-14 hours for children depending on their age.
- Eating a healthy balanced diet, high in nutrient rich food.
- Having a good routine in terms of food, eating regularly to avoid sugar dips.
- Engaging in physical activity based upon your health and fitness level.
- Spending time in the sunlight and seeking support from friends, family, loved ones and pets.
- Social Skills Training:
- Learning social cues and developing communication skills can reduce the frequency of social misunderstandings, which are often a source of emotional distress.
- Role-playing scenarios and practicing responses to common social situations can build confidence and reduce anxiety.
- Parental and Caregiver Support:
- For children with ADHD and autism, parental involvement is crucial. Parents can help by modeling appropriate emotional responses, providing a calm environment, and reinforcing positive behavior.
- Parent training programs that focus on managing challenging behaviors can also be beneficial in supporting emotional regulation.
- Medication:
- In some cases, medication may be prescribed to help manage symptoms of ADHD or autism, which can sometimes help emotional regulation. It’s important to consult with a healthcare provider to determine if this is a suitable option.
Conclusion
Emotional dysregulation is a common but challenging aspect of life for many individuals with ADHD and Autism. Understanding the underlying causes and implementing effective coping strategies can make a significant difference. While the journey to emotional regulation may be complex, with the right support and tools, individuals with ADHD and Autism can learn to navigate their emotions more effectively, leading to a more balanced and fulfilling life.
