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Chief
I’m in therapy working with my therapist on managing my emotions. Managing life with ADHD is a challenge and it’s easy to let that frustration spill over into relationships with friends, partners and family. My therapist taught me some good coping mechanisms that work for me and my experience. Emotional regulation is something I struggle with as I was never taught it.
One thing is learning to make space before I react. If I feel irritated by my partner, job, etc., I make space to process my big emotions. This includes leaving the room quietly (“excuse me, I need the restroom” for coworkers, “I need to process this alone please” to my partner), going for a walk, screaming into a pillow (at home obvs). Anything to give myself time to feel irritated to it’s full extent around just me. Once I’ve calmed down, I return and, with my partner, thank them for the space they gave and then discuss what we were talking about before I left. It took time and effort but it works.
Pro
Sufficient sleep is essential - if I’m tired, I have a lot of difficulty managing my emotions.
I also try to build in “decommission time” after work - 30 to 60 mins. It’s just not possible for me to go directly from work to e.g. housekeeping or even social interactions. My partner knows this, and gives me the time.
I make sure I get enough sleep and don't have too much sugar /caffeine this has helped me a lot.
I’ve added aswaganda, b
Complex and fish oil. It has saved my life
About 30 days ago, I started eating clean. Nothing from a box. Farm to plate foods, nothing from a box, etc. Also, keeping your insulin levels under control by eating low-glycemic foods is also a big part of managing your emotions. This has only proven to be helpful for me; not to be taken as medical or nutritional advice.