8 Discreet ADHD Emotional Regulation Strategies for Adults

Are you looking for some discreet emotional regulation strategies for your ADHD brain? Then you’re in the right place.

As adults with ADHD, we’re no strangers to heightened emotions, and in today’s fast-paced world, navigating these intense emotions, especially in public or professional settings, can be challenging. 

So what can we do? How can we maintain our composure and effectiveness in professional situations when “going for a walk” or “meditating for 20 minutes” isn’t an option?

In episode 247 of the I’m Busy Being Awesome podcast – we’re talking all about it. We dive into practical ADHD emotional regulation strategies and techniques to support us.

They offer a powerful moment of reprieve when stepping away from the situation isn’t an option. 

From breathing techniques to grounding methods to progressive muscle relaxation, we explore a toolkit of discrete yet powerful practices you can use today. 

Tune in now to discover which ones are most supportive for you!

In This Episode, You Will Discover

• 8 Discreet ADHD Emotional Regulation Strategies To Support Adults
• Simple steps to practice these techniques
• Specific situations where each approach could be particularly effective

You can listen to the episode below or stream it on your favorite podcasting app here.

Prefer to read? No problem! Keep scrolling for a summary of the main emotional regulation exercises. 

Episode 247: 8 Discreet ADHD Emotional Regulation Strategies for Adults (Transcript)

It’s no secret that navigating heightened emotions as adults with ADHD can be challenging, especially in professional or public settings where stepping away isn’t always an option.

In this post, we’re exploring practical strategies discussed in depth in episode 247 of the I’m Busy Being Awesome podcast. These techniques offer discreet yet powerful ways to regulate emotions, allowing us to maintain composure and effectiveness in various situations.

Breathing Regulation Techniques

Box Breathing:

Overview:

Box breathing involves four equal parts: inhale, hold, exhale, and hold again. This method can help regulate the nervous system and promote a sense of balance and calm.

How to do it:

• Inhale slowly through your nose for a count of four.
• Hold your breath for another count of four.
• Slowly exhale through your mouth for a count of four.
• Finally, hold your breath again for a count of four before starting the cycle over.

Why it works:

The equal parts of breathing and holding the breath can help regulate the nervous system and promote a sense of balance and calm.

4-7-8 Breathing:

Overview:

4-7-8 breathing emphasizes a longer exhale to activate the parasympathetic nervous system, which can slow the heart rate and promote relaxation.

How to do it:

• Inhale quietly through your nose for a count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound, for a count of eight.

Why it works:

The extended exhale helps activate the parasympathetic nervous system, which can slow the heart rate and promote relaxation.

Diaphragmatic Breathing:

Overview:

Diaphragmatic breathing focuses on deep, diaphragmatic breaths, rather than shallow chest breathing, to increase oxygen supply to the brain and stimulate the parasympathetic nervous system.

How to do it:

• If you can, place one hand on your belly.
• Inhale deeply through your nose, ensuring your diaphragm (not your chest) inflates with enough air to stretch the lungs.
• Exhale slowly and smoothly, focusing on deep, controlled breaths.

Why it works:

Diaphragmatic breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, inducing a state of calmness.

Grounding Techniques

5-4-3-2-1:

Overview:

The 5-4-3-2-1 technique involves using your five senses to focus on the present moment, interrupting emotional responses and providing a calming effect.

How it works:

• Start by taking a few breaths.
• Identify and focus on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Why it’s effective:

Identifying these things helps the mind shift focus from distressing thoughts or feelings to the immediate environment.

Physical Grounding:

Overview:

Physical grounding involves focusing on physical sensations to anchor yourself in the present moment, shifting focus from emotions to tangible experiences.

How it works:

• Engage in simple physical activities where you press your feet firmly into the ground or notice the sensation of sitting in a chair.
• Touch objects around you, like a warm coffee cup, a smooth ring band, or the texture of a pen grip.

Why it’s effective:

Physical grounding techniques work by shifting your focus from big emotions or racing thoughts to actual physical sensations, which can be more tangible and easier to manage.

Pressure Points:

Overview:

Using pressure points on the hand or wrist can relax muscles, reduce tension, release endorphins, and activate the parasympathetic nervous system, promoting a sense of calm and relaxation.

How it works:

• Find the fleshy area between your thumb and index finger or identify a point on your inner wrist.
• Apply firm but gentle pressure using the thumb and index finger of your opposite hand or your thumb on your wrist.
• Maintain this pressure while taking slow, deep breaths for 1-2 minutes.

Why it’s effective:

By pressing these points, you stimulate nerve endings and increase blood circulation in the area, which can help relax muscles and reduce tension.

Progressive Muscle Relaxation:

Overview:

Progressive muscle relaxation involves systematically tensing and then relaxing different muscle groups throughout the body to create a more relaxed state.

How it works:

• Focus on less noticeable muscle groups, such as gently tensing and relaxing your toes inside your shoes or clenching and unclenching your hands in your lap.
• Combine muscle relaxation with deep, controlled belly breaths to enhance relaxation.
• Relax your brow, unclench your jaw, and let your tongue drop from the roof of your mouth to release tension in facial muscles.

Why it’s effective:

Progressive muscle relaxation helps reduce stress and alleviate tension, promoting a more relaxed state both physically and mentally.

Compassionate Self-Talk & Anchoring Phrases:

Overview:

Practicing compassionate self-talk and using anchoring phrases can help regulate emotions, particularly during moments of shame or embarrassment.

How it works:

• Breathe deeply and acknowledge the discomfort without trying to push it away.
• Use an anchoring phrase to remind yourself that mistakes happen and this moment doesn’t define you.
• Choose a phrase that resonates with you, such as “There I go being human again” or “This wasThis is a tough moment, and it’s only a moment.”
• Pair the anchoring phrase with calming actions like deep breaths or gentle pressure on a pressure point to ground yourself in the present moment.

Why it’s effective:

By applying compassionate self-talk and an anchoring phrase during the immediate onset of shame or embarrassment, you can support yourself and gently regulate your emotions, staying present and grounded.

By incorporating these discreet regulation techniques into your toolkit, you can better navigate heightened emotions with ADHD. Remember to test these strategies beforehand and personalize them to suit your needs. And perhaps most importantly, check-in with yourself afterward to process any lingering emotions.

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