Meltdowns with ADHD are the moments where we get so overwhelmed with emotion that we break down and can no longer think logically.
In these breakdowns, we may have uncontrollable behaviors that we later regret: saying extremely negative things to ourselves or others that we don’t really mean, hurting ourselves, or breaking things.
We’re at the mercy of our emotions during a meltdown so it’s easy to get more frustrated and embarrassed that we can’t control ourselves.
ADHDers are more likely to experience meltdowns due to the ADHD brain’s difficulties with processing emotions.
It makes the frustration from dealing with our ADHD symptoms all the more difficult to manage - compounded with the embarrassment of losing control of our emotions.
Top it all off with our tendency for overstimulation and overwhelm!
ADHD meltdown signs to watch out for:
Moving a lot: bouncing knee, rubbing hands, adjusting clothes
Sudden, intense mood shift
Headache coming on
Body tension or pain increasing
Suddenly inhaling after shallow breathing
More easily annoyed by noises or being interrupted
Cognitive decline: Words feel like noise and processing then responding is exhausting
What Can We Do About Adult ADHD Meltdowns?
BEFORE
As soon as you notice warning signs
Pause and regulate emotions at the FIRST SIGN of frustration
Periodically take a few seconds to close your eyes and focus on your breath
Limit stimulation: Turn down monitor brightness & volume levels, dampen external noise
Keep a calming scent nearby: Partner’s clothes, essential oils, hand lotion or sanitizer
Keep an eye on blood sugar, hydration, hunger, & sleep quality
Keep fidgets & visual desk toys to take micro mind breaks
Try EFT Tapping
DURING
Trying to keep your tools in mind
RAGE ROOM! Have a designated safe space that you know you can always retreat to when emotions get high. A space for you to safely let out anger, sadness, or frustration and return to a stable mindset.
Nurture Your Inner Child In moments of clarity, adopt the mindset of parenting your "child" self. Ask them what they need in this moment and do it for them.
AFTER
Once you've regained control
After Care
1) Reflect on what happened and why without judging yourself
2) If others were affected, communicate honestly and apologize if necessary
3) Consider what strategies might prevent a similar situation in the future
4) Replenish your energy with rest, hydration, or a comforting activity
Find your next methods to calm the chaos of life with ADHD using my # 1 Best Selling book/workbook, "Activate Your ADHD Potential"
Deep Breaths,
Coach Brooke
