What makes you tick?

Have you ever heard the saying, “ADHD is like having a Ferrari engine for a brain with bicycle brakes” by Dr. Edward Hallowell? This saying doesn’t just apply to thoughts; it also extends to emotions. For those with ADHD, emotions can surge like a Ferrari at full throttle but with brakes that aren’t entirely up to the task. This can lead to emotional dysregulation, the point at which we are overtaken by our emotions, a challenge that is particularly difficult to manage for those with ADHD. It can result in some pretty challenging behaviors that can negatively affect our relationships, our view of ourselves, and ability to solve problems. It may look like reactions such as lashing out, spiraling into negative self-talk, over-excitable, or even ADHD paralysis, where the weight of overwhelm or emotional overload stops you in your tracks.

Instead of viewing our emotions as obstacles, it can be beneficial to shift our perspective. Emotions and behaviors are forms of communication, a signal that something needs our attention. When we become mindful of this, we can use that awareness to help us better manage our emotions.

Awareness of triggers, whether sensory overload, hunger, transitions, or overwhelm, allows us to take preventive measures. Prevention is critical—it’s much easier to slow down and redirect challenging behavior than to stop it when it’s already at its peak.

Sometimes, we don’t know what the trigger is, and sometimes we can pinpoint it. However, the more we become aware, the more we can help ourselves more effectively and positively. Practicing mindfulness is a great place to identify your triggers further and notice how your bodies feel when triggered. Here are some common emotional triggers for people with ADHD (myself included) and helpful preventative ways to stay more regulated, making it just that much more manageable:

Sensory Needs:
- Keep a sensory first aid kit with you or in your car. This may include fidgets, ear plugs or headphones, extra sunglasses, water, extra meds, and a cooling towel.
Hunger (this is a big trigger for me, and I can be known to get the hangries quickly):
- Put snacks out in an easy-to-access place. Putting them next to my desk is helpful as a visual reminder, as I can often forget when to eat. It is also beneficial to bring them when I go out for long periods of time. Parents, this is great to have in the car at pick-up, especially if it is a rough transition.
Quick or Sudden Transitions (moving from one task/environment to another):
- The unknown and ambiguity surrounding a transition can be a big emotional trigger, as can the transition itself. If you are unsure of what will happen, it can be helpful to ask what’s expected or talk about plans A and B (even if it doesn’t go this way, having an idea helps). If you are working with someone who has ADHD, telling them (and making eye contact) about what will happen well before the transition occurs can also be extremely helpful.
Overwhelm:
- Being overwhelmed is one of the most common triggers I have found. Things that can help are deep belly breathing with cross-coordination movement, breaking down big tasks, and starting small and easy. It can also be beneficial to list or talk out what you are doing/what’s going on and validate it. Most of the time, there is so much going on that you don’t realize until you put it out there—“It makes sense you are overwhelmed — you have all this going on!”
Specific People or Situations:
- Create boundaries to help you manage your emotional energy. This can be as simple as taking a break to get fresh air or as concrete as implementing time limits. One thing that has helped me is when I am not ready to talk about something, I will say, “I am not ready right now; let’s talk about this after I have _____.”

This awareness of our triggers can help us feel more empowered and manage our emotions more effectively, leading to better outcomes in our relationships and personal lives. ADHD Coaching supports emotional regulation by cultivating awareness, helping identify triggers, and facilitating mindset shifts to help you achieve your goals.

If you are thinking about trying coaching, feel free to reach out to me or any of the other coaches at The Center to learn more. If you are a parent who wants to dive into this deeper and find hands-on strategies to support yourself and your child, join my upcoming workshop, Emotionally Resilient Children: Supporting Children with ADHD and Emotional Regulation!

Remember, it’s not just about getting through the moment—it’s about understanding what’s happening beneath the surface to find strategies that work best for you.