5 Intense ADHD Emotions + Tips for Coping

As an adult with ADHD, navigating intense emotions often comes with the territory. Overwhelm, anxiety, frustration, shame…we know these feelings well. But most of us aren’t sure what to do when they pop up in the middle of a work meeting.

Trying to “manage” our ADHD emotions feels like an uphill battle…

… and “letting the emotion move through us” sounds totally weird and unclear.

So seriously…what are these big feelings, and what do we do about them?

In episode 246 of the I’m Busy Being Awesome podcast, we’re talking about just that.

We dive deep into the realm of emotions.

We identify the familiar experiences and patterns us ADHD brains navigate.

And with this deeper awareness, we put the proper supports in place.

If you’re ready to take charge of your emotional wellness and start feeling better, episode 246 has your name on it.

https://youtu.be/IAt35VyK8wQ

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

Prefer to read? No problem! Keep scrolling for a summary of the episode.

In This Episode, You Will Discover

• The common intense emotions ADHD brains face
• How to identify these experiences in your own life
• Practical strategies to support yourself when these big emotions arise

Episode #246: 5 Intense ADHD Emotions + Tips for Coping

Being an adult with ADHD often means navigating intense emotions on a regular basis. Overwhelm, anxiety, frustration, shame – these feelings can hit us hard, especially in public or around others.

While we may know these feelings well, understanding and working through them can be a challenge. The following offers a summary of the core concepts discussed in Episode 246 of the I’m Busy Being Awesome podcast. Read on to explore these intense emotions and discuss practical strategies to cope with them effectively.

Building Awareness: Recognizing Common Emotions

One of the first steps in managing intense emotions is building awareness around them. For individuals with ADHD, recognizing when and how these emotions arise can be crucial. Let’s start by identifying some of the most common emotions experienced:

1. Recognizing Overwhelm in ADHD

Overwhelm is a familiar experience for many of us with ADHD. It often manifests as a feeling of being swamped or unable to process more information. Whether it’s in a work meeting, a crowded event, or facing tight deadlines, overwhelm can leave us feeling drained and paralyzed. Recognizing the signs of overwhelm – such as racing thoughts or physical tension – is the first step in learning to regulate this intense emotion.

2. Identifying Anxiety Triggers

Anxiety is another emotion that frequently accompanies ADHD. The pressure to perform, uncertainty about outcomes, or anticipating feedback can trigger feelings of anxiousness. By becoming aware of the situations or triggers that provoke anxiety – whether it’s before a presentation, job interview, or social interaction – we learn to support ourselves through these feelings more effectively.

3. Unpacking Frustration Patterns

Frustration often arises when there’s a perceived obstacle preventing us from achieving our goals. Whether it’s technology glitches, communication breakdowns, or inefficiencies, frustration can quickly escalate for an ADHD brain. Understanding the root causes of frustration and recognizing when it occurs can help in developing strategies to address it constructively.

4. Understanding Shame and Embarrassment

Shame and embarrassment, though subtly different, both stem from social scrutiny and can be particularly challenging for individuals with ADHD. Whether it’s making a public mistake, receiving criticism, or experiencing social missteps, these emotions can feel overwhelming. By acknowledging the physical sensations and thought patterns associated with shame and embarrassment, individuals can begin to navigate these emotions with greater resilience.

5. Making Time for Self-Regulation

Once we’ve identified these intense emotions, it’s essential to have strategies in place to regulate them, especially in public or around others. While discreet techniques like stepping away for a moment or practicing deep breathing can be helpful, it’s also important to address the underlying triggers and patterns contributing to these emotions.

Recap:

Managing intense emotions with ADHD requires self-awareness, compassion, and practical strategies. By recognizing common emotions like overwhelm, anxiety, frustration, shame, and embarrassment, we can begin developing effective coping mechanisms.

To dive further into the world of emotional regulation, tune into the two-part episode, numbers #246 and 247 of the I’m Busy Being Awesome podcast, where we’ll explore specific strategies for supporting our ADHD brains as we navigate these intense emotions in public settings.