ADHD Mood Swings: Riding the Emotional Rollercoaster

Jan 303 min read

Mood swings—sudden and rapid changes in emotions—are something everyone experiences from time to time. Stress, hunger, and hormonal changes can all trigger fluctuations in mood.

However, for individuals with ADHD, mood swings can feel more intense, more unpredictable, and much harder to regulate.

Mood swings are caused by changing levels of brain chemicals, so it can also be indicative of a larger neurological problem in serious cases. With ADHD and our dysregulated brain chemicals, it's no surprise that we tend to be more familiar with them.

ADHD mood swings stem from how our brains process emotions, regulate impulses, and respond to our environment.

Essentially, ADHD brains don't have the filter to manage strong emotions.

A fence with a gate lets in sheep one at a time VS a broken fence lets the sheep in chaotically

Managing Daily Stress

With ADHD, we often go through life in a state of dysregulation—meaning our nervous systems are often either overstimulated or under-aroused. This makes it difficult to monitor and regulate intense emotions.

Small stressors can feel overwhelming, and our brains can struggle to shift out of an activated state. If we’re already running on fumes from sensory overload, an unexpected inconvenience can feel like the final straw.

A man sits back in his chair saying "This is the worst". Moments later he's sitting up with his headphones on saying "Actually, I've got this" while sending an email.

Hyperactivity & Impulsivity

ADHD impulsivity isn’t just about interrupting conversations or making quick decisions—it also extends to our thoughts and emotions. We might suddenly fall into a negative thought spiral about something embarrassing or frustrating that happened years ago. Thanks to hyperactivity, our brains can fuel endless energy to ruminate on it, making it even harder to move on.

A man feels rejected by the memories around him, but we notice that they're all scribbled out by the marker he holds in his hand, meaning he's unknowingly creating the feelings of rejection himself.

Rejection Sensitive Dysphoria

ADHD mood swings can be particularly extreme when they’re triggered by Rejection Sensitive Dysphoria (RSD)—a heightened emotional response to perceived rejection or criticism. It can change our mood in an instant when we start thinking about past events, overanalyze, and get upset over how it went down.

A woman is kneeling and cleaning the floor with a sponge. She's banging the floor with a fist while angry tears stream down her face. She says "I still can’t believe..."

Justice Sensitivity in a Less Sensitive Society

Many people with ADHD develop strong moral values and a deep sense of justice—sometimes as a way to compensate for struggles with executive function.

When we witness unfairness, hypocrisy, or cruelty, it can trigger deep emotional responses that linger for hours, days, or even weeks. These emotions don’t just fade; they can come rushing back out of nowhere, reigniting the intense feelings all over again.

How Can We Manage ADHD Mood Swings?

Know your triggers
Our mood swings are often set off by situations that evoke frustration, overstimulation, or perceived rejection. Consider the factors that can contribute to your mood instability:
- Overstimulating environment: loud noises, bright lights, too much going on at once
- Overwhelm from confusion, paralysis, or high workload
- Relationship troubles: friends, romantic, coworkers, etc
- Basic needs not being met: Quality sleep, nutrition, and hydration

PAUSE and Breathe
If ADHD impulsivity pushes you to react emotionally before thinking, try building the habit of pausing and breathing before responding. When you feel anger, frustration, or sadness welling up:
- Take five deep breaths before saying or doing anything.
- Remind yourself that you’re allowed to step away and return to the situation once you’re calmer.
- If possible, physically remove yourself from the environment for a few minutes to reset.
Mood-Stabilizing Activities
Regular activities that help regulate your nervous system can reduce the frequency and intensity of mood swings:
- Exercise: Physical movement helps burn off excess energy and increases dopamine, improving emotional regulation.
- Mindfulness & Meditation: Grounding techniques (such as deep breathing, body scans, or guided meditation) can help re-center your mind.
- Sensory Regulation: Some people with ADHD benefit from weighted blankets, fidget toys, or listening to certain types of music to help stabilize emotions.

Phrases to Reframe Negative Thoughts
When negative emotions hit, challenge them by asking:
- Is this feeling based on fact, or is my ADHD brain amplifying it?
- Will this matter as much tomorrow, next week, or next year?
- Am I catastrophizing, or is there another way to see this situation?