If you have ADHD, you may know all too well what it feels like to have a short fuse sometimes.
Irritability can come out of nowhere—whether it's a small inconvenience, an unexpected noise, or a task that just won't go as planned, we might find ourselves getting frustrated faster than we'd like. It's a challenging symptom of ADHD that can impact our mood, relationships, and overall well-being.
But this irritability isn’t a character flaw; it’s a very real experience that can be understood and managed with kindness and patience.
Emotional Sensitivity and Intensity
People with ADHD often feel things deeply, which can be both a strength and a struggle. When frustration or irritation surfaces, it’s often intense, and it can feel like it consumes us in a way that’s hard to shake. Even small annoyances can feel magnified, making it tough to regulate emotions and move on quickly. This isn't a sign of weakness—it's simply a sign of the way our brains process emotions.
Impulsivity and Quick Reactions
One of ADHD’s trademarks is impulsivity, and it doesn’t just affect actions—it affects emotions, too. When something triggers frustration, the brain may react impulsively, giving us little time to consider our response. We end up outwardly expressing irritation before we even realize we’re feeling it. This is simply our brain’s way of processing, and while it can be tricky to manage, it’s not our fault.
Sensitivity to Overstimulation
Many people with ADHD are highly sensitive to their environment—sounds, lights, smells, and movements can all contribute to sensory overload. In busy, crowded, or noisy environments, we might feel on edge, as if our patience is wearing thin with each new stimulus to try and filter out so we can remain present. It’s a lot to handle, and irritability can naturally arise as the brain tries to process all that’s happening around us.
Frustration with Everyday Challenges
ADHD can make even routine tasks feel frustrating, especially when things don’t go as planned. Whether it’s managing time, keeping track of details, or simply remembering everything we need to do, these everyday challenges can add up. If others don’t understand these struggles, we might feel even more frustrated or misunderstood, which can make irritability feel like an ever-present part of the day.
Mental Fatigue
Living with ADHD often requires a lot of mental effort to stay organized, focused, and on task. Over time, this mental load can leave us feeling drained, and when we’re already exhausted, it’s understandable that irritability would show up more easily. It’s like having a low battery—everything feels a bit harder to handle when energy is depleted.
Rejection Sensitivity
People with ADHD often experience what’s known as Rejection Sensitive Dysphoria (RSD), an intense emotional reaction to perceived rejection or criticism. When we feel like someone has judged or dismissed us, it can feel like a deep emotional wound, and that pain can sometimes manifest as irritability or anger. If it feels hard to shake off these feelings, know that this sensitivity is part of ADHD, and it’s valid.
If you'd like to reduce your irritation with ADHD, consider the following...
Outlets to Release Frustration
Throw ice on concrete or in the shower/bathtub
Quick, high-intensity exercises like burpees, jumping jacks, dancing, or sprints
Sensory “Reset” with cold water
Creative Expression: Scribble, doodle, journal, or use clay
Structured Breaks: Reduce irritation by having structure and set breaks in your workflow. Try a method like the Pomodoro timer or modify one to work with your needs.
The Pomodoro timer method is setting a timer to work for 25 minutes then take a 5 minute break. After four cycles of this, take a 15–30 minute break.
Preventative Measures
Let people know that you need to be undisturbed for a set time
Keep earplugs or headphones within reach (Use code: LOOPXBROOKE10 for 10% off Loop Earplugs)
Dim lights, keep snacks & a blanket and/or fan nearby
Do something that puts you in a good mood before starting your task
Deep breathing exercises
Box Breathing (4-4-4-4 Technique): Breathe in through your nose for a count of 4, hold your breath for 4, exhale through your mouth for 4, and hold again for 4. Repeat this for a few cycles.
4-7-8 Breathing: Breathe in through your nose for 4 seconds, hold your breath for 7 seconds, then exhale slowly through your mouth for 8 seconds.
Belly Breathing: Place one hand on your chest and the other on your belly. Breathe in deeply so that your belly expands (rather than your chest). Focus on expanding your diaphragm fully and slowly exhaling.
Sighing Breath: Take a deep inhale through your nose and then let out a long, loud sigh through your mouth. Repeat this a few times, each time making the exhale a little longer.
"Cooling" Breath: Purse your lips or stick out your tongue and curl it slightly. Inhale through the mouth, feeling the coolness, then exhale slowly through the nose.
Extended Exhale (5-2-8 Technique): Breathe in for a count of 5, hold for 2, then exhale for a count of 8. Focus on making the exhale smooth and slow.
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Take it Easy on Yourself,
Coach Brooke