ADHD and Emotional Dysregulation: What You Need to Know

Summary

This engaging video script delves into the emotional impact of ADHD, highlighting emotional dysregulation's significant yet often overlooked role in the disorder. It traces the history of ADHD's diagnostic criteria, explaining why emotional aspects were initially excluded. The script offers insights into the challenges ADHD individuals face with emotional self-regulation and suggests practical strategies like emotion tracking and mindfulness to manage emotional responses better. It also emphasizes the importance of understanding and embracing the unique strengths of those with ADHD.

Takeaways

• 😢 ADHD can cause emotional dysregulation, leading to intense and long-lasting emotional responses.
• 📚 The Diagnostic and Statistical Manual of Mental Disorders (DSM) does not mention emotional dysregulation as part of ADHD, despite its significance.
• 🔍 Historically, emotional issues were recognized in ADHD descriptions until the 1970s when the focus shifted to measurable lab aspects.
• 🧠 Emotional dysregulation in ADHD involves difficulty with four key processes: inhibition, self-soothing, refocusing attention, and responding based on goals.
• 🤯 Impulsivity in ADHD is linked to emotional impulsivity, making it harder to manage reactions to emotions.
• 🔄 Emotional dysregulation affects not only negative emotions like anger but also positive ones like happiness and excitement.
• 📝 Keeping an emotion tracker can help identify patterns and triggers for emotional dysregulation.
• 🧘‍♂️ Mindfulness can slow down emotional reactions, providing time to make conscious responses rather than automatic ones.
• 📈 Cognitive behavioral therapy (CBT) can be beneficial for managing emotional dysregulation in individuals with ADHD.
• 💡 Brainstorming or 'brain dumping' all ideas before organizing them can be an effective strategy for ADHD individuals when writing essays or organizing thoughts.
• 🌟 Emotional dysregulation has a positive side too, as it can lead to passionate and expressive personalities.

Q & A

What is emotional dysregulation and how is it related to ADHD?

Emotional dysregulation refers to the difficulty in managing one's emotions effectively, which can lead to intense and prolonged emotional responses. It is a significant aspect of ADHD, affecting how individuals with ADHD experience and respond to their emotions, often making these responses more intense and longer-lasting compared to neurotypical individuals.

Why isn't emotional dysregulation mentioned in the DSM for ADHD diagnosis?

Emotional dysregulation is not mentioned in the DSM because when the first official DSM descriptions of ADHD were established in the 1970s, researchers focused on aspects of ADHD that could be measured in a lab, and emotions were considered difficult to quantify. Despite later research indicating a connection between ADHD and emotional dysregulation, it was not added to the DSM.

How has the understanding of ADHD evolved over time?

The understanding of ADHD has evolved significantly, with the recognition that it is not a new condition but one that has been documented since the late 1700s. Initially, emotional issues were part of the condition's description, but they were later omitted from the DSM. Current research acknowledges the connection between ADHD and emotional dysregulation, and the understanding continues to improve.

What is the four-part process of emotional self-regulation?

The four-part process of emotional self-regulation includes: 1) Inhibition, which is the ability to not impulsively react to an emotion; 2) Self-soothing, which is calming down the initial emotion; 3) Refocusing attention, which is redirecting one's focus away from the emotion; and 4) Responding in a way that aligns with one's goals, which involves considering various factors and choosing the best course of action.

Why is emotional self-regulation challenging for individuals with ADHD?

Emotional self-regulation is challenging for individuals with ADHD because the process relies on abilities that are often impaired in ADHD, such as inhibition, attention refocusing, and working memory. These challenges can make it difficult for them to manage their emotions effectively and respond appropriately to situations.

How can an emotion tracker help individuals with ADHD?

An emotion tracker can help individuals with ADHD by providing a method to observe and document their emotional reactions. By noting down the circumstances, emotions felt, reactions, and consequences, they can gain insights into patterns and triggers, which can be instrumental in managing emotional dysregulation and aligning responses with their goals.

What is the role of mindfulness in managing emotional dysregulation?

Mindfulness plays a crucial role in managing emotional dysregulation by promoting awareness and acceptance of emotions without judgment. It allows individuals to slow down their emotional reactions, providing time to make conscious decisions on how to respond, rather than reacting impulsively.

How can cognitive behavioral therapy (CBT) benefit individuals with ADHD?

CBT can be particularly beneficial for individuals with ADHD as it focuses on identifying and changing negative thought patterns and behaviors. It can help them develop strategies to manage emotional dysregulation and improve overall functioning in various aspects of life.

What is the significance of the 'brain dump' technique mentioned in the script?

The 'brain dump' technique is a method of organizing thoughts by writing down everything that comes to mind without concern for order or structure. This can be especially helpful for individuals with ADHD who struggle with thought organization, as it allows them to externalize their ideas and make the process of structuring and refining them more manageable.

What are some positive aspects of experiencing emotional dysregulation?

While emotional dysregulation can present challenges, it also has positive aspects. It can lead to strong emotional experiences and expressions, making individuals passionate, interesting, and expressive. Emotions also serve as communicators and motivators, driving actions and decisions.

How can individuals with ADHD improve their thought organization for tasks like writing essays?

Individuals with ADHD can improve thought organization by using techniques such as the 'brain dump,' where they write down all their ideas without worrying about order. Following this, they can create an outline to organize their thoughts and then proceed with writing. Other strategies, like mind mapping, can also be explored to enhance organization.

Outlines

00:00

😢 Emotional Dysregulation in ADHD

This paragraph discusses the emotional impact of ADHD, focusing on emotional dysregulation as a significant but often overlooked aspect of the disorder. The speaker shares personal experiences of being 'too sensitive' and the challenges faced growing up with ADHD. The script explains that emotional dysregulation is a complex process involving inhibition, self-soothing, refocusing attention, and responding appropriately to emotions. It highlights the historical context of ADHD's diagnosis, explaining why emotional dysregulation was left out of the DSM criteria in the 1970s due to the difficulty of measuring emotions in a lab setting. The paragraph also touches on the current understanding of ADHD and the connection to emotional dysregulation, emphasizing the need for more research and the importance of recognizing the intensity and duration of emotions experienced by those with ADHD.

05:04

📝 Strategies for Managing ADHD and Emotional Dysregulation

The second paragraph provides practical advice for individuals with ADHD to manage emotional dysregulation. It suggests using an emotion tracker to document emotional reactions, which can help identify patterns and triggers. The speaker emphasizes the importance of mindfulness in slowing down emotional reactions, allowing for more thoughtful responses rather than impulsive ones. The paragraph also mentions the potential benefits of cognitive behavioral therapy (CBT) for those with ADHD and acknowledges the contributions of research consultants and community support in creating informative content. Additionally, the speaker offers personal tips for organizing thoughts, such as doing a 'brain dump' before writing, which can be particularly helpful for tasks like essay writing. The paragraph concludes with an invitation for viewers to engage with the content, share their experiences, and follow the speaker on social media for updates.

Keywords

💡ADHD

ADHD stands for Attention Deficit Hyperactivity Disorder, a neurodevelopmental disorder characterized by symptoms such as inattention, impulsivity, and hyperactivity. In the video, ADHD is the central theme, with the script discussing its impact on emotional regulation and how it has been historically understood and diagnosed.

💡Emotional Dysregulation

Emotional dysregulation refers to the inability to effectively manage one's emotions, leading to intense and sometimes prolonged emotional responses. The script highlights emotional dysregulation as a significant aspect of ADHD, affecting how individuals with ADHD experience and respond to emotions, which is often more intense compared to neurotypical individuals.

💡DSM

The DSM, or Diagnostic and Statistical Manual of Mental Disorders, is the standard classification of mental disorders used by mental health professionals. The script points out that the DSM's description of ADHD does not include emotional dysregulation, despite its importance, due to historical reasons and the challenge of measuring emotions in a clinical setting.

💡Inhibition

Inhibition, in the context of the video, refers to the ability to resist impulsive reactions to emotions. It is one of the four parts of emotional self-regulation mentioned in the script, and individuals with ADHD often struggle with this, as their impulsivity can hinder their ability to respond thoughtfully to emotional triggers.

💡Self-soothing

Self-soothing is the process of calming oneself down, especially in response to strong emotions. The script discusses self-soothing as a part of emotional regulation, noting that while individuals with ADHD may have self-soothing mechanisms, they might not always be healthy or effective.

💡Refocusing Attention

Refocusing attention is the act of redirecting one's focus away from immediate emotional triggers to more productive or goal-oriented thoughts. The script identifies this as a challenge for individuals with ADHD, as they often struggle with attention, which can exacerbate emotional dysregulation.

💡Mindfulness

Mindfulness is a mental state of being fully present and aware of where we are and what we are doing, without being overly reactive or overwhelmed by what's happening around us. The video suggests mindfulness as a strategy to help manage emotional dysregulation by allowing individuals to notice their emotions and respond more thoughtfully.

💡Emotion Tracker

An emotion tracker is a tool used to monitor and analyze emotional responses over time. The script recommends using an emotion tracker to identify patterns in emotional dysregulation, helping individuals with ADHD to understand when and how their emotions are affecting their goals and behaviors.

💡Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy is a type of psychotherapy that aims to change patterns of thinking or behavior to improve mental health. The video mentions CBT as a beneficial therapeutic approach for individuals with ADHD, particularly for managing emotional dysregulation.

💡Brain Dump

A brain dump is a technique where one writes down all thoughts and ideas related to a particular topic without concern for organization. The script suggests using a brain dump as a method to organize thoughts, especially for tasks like writing essays, which can be challenging for individuals with ADHD.

💡Mind Mapping

Mind mapping is a visual technique for organizing information or ideas, typically around a central concept. The video script hints at discussing mind mapping in future episodes as a potential strategy for individuals with ADHD to organize their thoughts and ideas.

Highlights

ADHD affects emotions through a phenomenon known as emotional dysregulation.

The DSM, used for diagnosing ADHD, does not mention emotional dysregulation despite its significant impact.

Emotion dysregulation has historically been a part of ADHD descriptions until the 1970s.

1970s researchers focused on measurable aspects of ADHD, leading to the exclusion of emotional dysregulation from DSM descriptions.

Despite its absence from DSM, the connection between ADHD and emotional dysregulation is now recognized in the medical community.

Individuals with ADHD experience normal emotions but have difficulty regulating them, leading to more intense and longer-lasting responses.

Emotional self-regulation involves a four-part process that is challenging for those with ADHD.

Inhibition is the first step in emotional regulation, which is difficult for impulsive individuals with ADHD.

Self-soothing is a crucial aspect of emotional regulation, but unhealthy methods are often used by those with ADHD.

Refocusing attention is a challenge for ADHD individuals due to their difficulty with attention management.

Responding appropriately based on goals is complex for ADHD brains due to limited working memory.

Emotional dysregulation can cause problems in various areas of life, including school, work, and relationships.

ADHDers can also experience emotional dysregulation with positive emotions like happiness and excitement.

Emotional dysregulation is not entirely negative; it can lead to passion and expressiveness.

An emotion tracker can be a useful tool for understanding and managing emotional reactions.

Mindfulness and noticing emotions can help slow down emotional reactions, allowing for more thoughtful responses.

Cognitive behavioral therapy (CBT) is beneficial for individuals with ADHD to manage emotional dysregulation.

The speaker suggests using a 'brain dump' technique to organize thoughts for tasks like writing essays.

Future episodes will explore strategies for managing emotional dysregulation and other ADHD-related challenges.

Transcripts

Hello brains! Did you know ADHD affects our emotions? Like, all our emotions?

:::intro music:::

I've always been told I was "too sensitive;"

I cry easily, I get excited easily, and my mom deserves some sort of combat award for surviving the emotional storm

that was me growing up.

Turns out what creates this emotional roller coaster is something called emotional dysregulation,

and it's a big part of how ADHD affects our lives, but I didn't know that because -

The DSM, which is what doctors use to diagnose ADHD,

doesn't even mention it! Inattention, impulsivity, hyperactivity... Nope! Which is kind of weird if it's such a big part of ADHD

Right? Well, there's a story behind that and it's super interesting. Wait for it... Cool history stuff!

:::glass breaking::::

:::helicoptor engine and wind sounds:::

That looks fine, it looks fine.

:::cool HISTORY stuff intro:::

Basically, ADHD is nothing new. It's gone through a bunch of name changes over the years

but the symptoms have been documented as far back as the late 1700s and the trouble with emotions

we tend to experience has always been a part of its description - until the 1970s.

What happened in the 1970s? Researchers get serious.

Understandably, they wanted to focus on the aspects of ADHD

they could measure in a lab and emotions are kind of hard to measure in a lab. Based on their findings, the first official DSM

descriptions of ADHD were born and even though later evidence of emotional dysregulation kept showing up in ADHD research

it was kind of too late to add it back in. But the understanding of ADHD is

improving all the time and whether it ever makes it into the DSM or not it's now understood that there is a connection between

ADHD and emotional dysregulation.

More research needs to be done, but for now this is what we know. Those of us with ADHD

experience normal emotions. As in, it's totally understandable that you got upset when that person insulted you - most people would - but the way we feel

and respond to those emotions can be more intense and last longer than it does for neurotypical brains. Why?

Even though we

experience normal emotions, our brains have trouble regulating those emotions. The ability to regulate our emotions is what allows us to calm down

and make good choices when something gets us worked up. Sounds simple

but emotional self-regulation is actually a pretty complicated four-part process and it relies on stuff the ADHD brain tends to have trouble with.

First, inhibition, as in not impulsively reacting to an emotion. Not super easy for those of us

who are naturally impulsive. In fact, according to Dr. Russell Barclay, the more generally impulsive we are, the more emotionally impulsive

we are too. And with that kind of impulsivity, we may not even make it to the next part.

Two! Self soothing - the ability to calm down that initial emotion. Most of us do have ways to self-soothe, but they're not always healthy.

Three.

Refocusing our attention - literally the exact problem that we yeah, yep.

Moving on.

Four. Responding in a way that makes sense based on our goals. This shouldn't be too hard, right?

We just have to remember what our goals are, then be able to remember what the other person said,

what we wanted to say, how it worked out for us the last time we responded that way, consider all the different

variables in this particular situation, and then predict the possible different outcomes based on those responses and then choose the best

action that fits with our goals! Actually, that's a lot for somebody with ADHD

We have limited working memory.

This kind of trouble with emotional self-regulation is obviously a problem for things like anger and frustration

and that's a lot of what gets us into trouble at school, work, and in our relationships.

But ADHDers experience emotional dysregulation with other emotions too.

Sadness, happiness, even fear. It can affect us in ways

we may not even realize. As in we are working on an important assignment and someone we like

texts us! The excitement makes us respond to the text, forget about the assignment, and five hours later

that assignment isn't done! Even though it's A) really important and B) due tomorrow.

Is emotional dysregulation all bad? I don't think so. Personally, I love feeling and expressing strong emotions.

I get excited easily and for the most part that makes me pretty fun to be around. And I love hanging out with other

ADHD brains for the same reason - we're passionate,

interesting, expressive people. Besides emotions are a good thing, they communicate to us.

They motivate us. Me acting impulsively on my emotions is the reason this channel exists.

But for those times when emotional dysregulation makes us not so fun to be around or gets in the way of our goals...

What's a brain to do? Well like any ADHD symptom emotional dysregulation varies from person to person and even from situation to situation,

so first it helps to figure out when and how it is getting in the way of your goals. A great way to do that

is to use an emotion tracker. You can create your own or use this one which we link to in the description below.

Basically, when you have an emotional reaction pay attention to it. Afterward write down what happened, what you felt,

how you reacted, and the consequences good and bad of that reaction. No judging!

This is for informational purposes only. Try to have a sense of curiosity about it. "Wow, when I put off studying completely

I feel really guilty and embarrassed, but when I work on it even a little I feel better, huh."

"I totally get angry and defensive every time my boss points out that I'm late."

"It does not work out well for my diet when I

offer to buy everybody donuts."

Pretty quickly you should start to get a sense of when your emotional reactions are getting you into trouble or throwing you off your goals.

The good news is there are plenty of strategies that can help.

I'll go into some of those in future episodes, and I've linked to some great articles as well.

But even better news, just the act of noticing your emotions can help you slow down your emotional reactions.

So you have time to decide how you want to respond instead of just reacting. It's called mindfulness and according to research it works.

That's it for this week. Give it a shot!

Let us know how it goes. Of course if emotional dysregulation is really getting in the way of your life

it can help to work with a therapist. Cognitive behavioral therapy, or CBT, in particular is great for those of us with ADHD.

Special thanks to Patrick for being an amazing research consultant and suggesting the emotion tracker.

Thanks to Alex Pastusco for creating an actual combat award that you can print out and give to a heart in your life!

There's two links in the description below one like mine and the other one that you can fill out yourself.

You know what you did.

And of course thank you to my brain

advocates and all my patreon brains. Because of you, Edward and I are able to work nearly full time on these videos,

and they're really making a difference. Follow me on Facebook and Twitter. Like, subscribe, click all the things and I will see you next week.

Bye brains!

Question time -

LLMYouTube

asks - are there any tips you can offer for ADHD people who are trying to organize their thoughts for things like writing essays,

etc.? Yes!

I have to write these episodes every week

and it is really hard for me to organize my thoughts as well. So before I even start to write

I do a brain dump.

Just put everything you think might be helpful on the page without worrying about the order or anything,

Literally, as it comes to you write it down. Like

just dump. Blah. Once your ideas are on paper

it's a lot easier to organize them than if you're still trying to hold them in your head.

I usually do a brain dump first, outline second, then write. That's my process. Hope it helps.

You can also try things like mind mapping which we'll go into in future episodes...