Shownotes
ADHD Coach Katherine Sanders
"Embracing Emotions: ADHD emotional dysregulation, RSD and tools for living."
Join in our weekly dose of self-discovery and empowerment
In the latest episode, "Embracing Emotion" join Katherine, an advanced certified ADHD coach, as she explains the world of emotions and ADHD.
For the next 5 episodes, we're focusing on the landscape of RSD, ADHD, emotional disregulation and its profound impact on focus, organization, and personal relationships.
Combining her academic knowledge, in depth training and personal ADHD journey, brings to light the causes of emotional dysregulation. Discover how rapid mood shifts, often misunderstood or misdiagnosed, are a part of the ADHD experience. Learn about the brain's role in these emotional processes and how ADHD uniquely shapes our emotional responses. We discuss the idea of RSD - rejection sensitivity dysphoria - as well as Dr Russell Barkley's 'DESR' - deficient emotional self regulation.
But this episode isn't just about understanding; it's about practical, everyday strategies. We discuss ADHD mindfulness, routine structuring, and simple, effective techniques to navigate the intense emotions of ADHD. Whether it's dealing with workplace challenges or personal relationships, these insights are geared towards bringing balance and control into your life.
Katherine shares a groundbreaking concept - Emotional Acuity Resonance (EAR), offering a fresh perspective on emotional sensitivity.
This series is more than just a podcast; it's a tool for YOUR personal powerful transformation. You can also join the waitlist for exclusive resources, including a complementary Notion template and a Google doc, to track your energy, focus, and so much more. (See Link below)
Be part of our growing late diagnosed and adult ADHD community and share your experiences using #TeamBulb. Let's redefine the ADHD narrative together. Tune in to "ADHD, Powerful Possibilities" every Wednesday and step forward with us to turn your challenges into strengths.
Katherine is here to cheer, support and bore you with plant names and random facts that pop into her head at every step of this transformative process.
Connect with Katherine here:
https://adhdcoachkatherine.com/
Barkley, R. A. (2015). Emotion dysregulation is a core component of ADHD. Journal of ADHD and Related Disorders, 6(1), 3-10. [Link](https://www.adhdandspacedisordersinstitute.com/wp-content/uploads/2017/09/Emotion-Dysregulation-in-ADHD-Barkley-2015.pdf)
Barkley, R. A. (2014). Emotion-driven impulsiveness and self-regulation in attention deficit hyperactivity disorder. The American Journal of Psychiatry, 171(8), 831-842. [Link](https://doi.org/10.1176/appi.ajp.2014.13081055)
Biederman J, DiSalvo M, Woodworth KY, Fried R, Uchida M, Biederman I, Spencer TJ, Surman C, Faraone SV. Toward operationalizing deficient emotional self-regulation in newly referred adults with ADHD: A receiver operator characteristic curve analysis. Eur Psychiatry. 2020 Feb 24;63(1):e21. doi: 10.1192/j.eurpsy.2019.11. PMID: 32093797; PMCID: PMC7315889.
Corbisiero, S., & Stieglitz, R. D. (2018). Emotion regulation predicts symptoms of depression over five years among adolescents with attention-deficit/hyperactivity disorder. European Child & Adolescent Psychiatry, 27(1), 43-52. [Link](https://doi.org/10.1007/s00787-017-0990-9)
Hare, T. A., Tottenham, N., Galvan, A., Voss, H. U., Glover, G. H., & Casey, B. J. (2008). Biological substrates of emotional reactivity and regulation in adolescence during an emotional go-nogo task. Biological Psychiatry, 63(10), 927-934. [Link](https://doi.org/10.1016/j.biopsych.2008.03.015)
Nigg, J. T., & Casey, B. J. (2005). An integrative theory of attention-deficit/hyperactivity disorder based on the cognitive and affective neurosciences. Development and Psychopathology, 17(3), 785-806. [Link](https://doi.org/10.1017/S0954579405050376)
Posner, M. I., & Rothbart, M. K. (2007). Educating the human brain. American Psychologist, 62(8), 747-760. [Link](https://doi.org/10.1037/0003-066X.62.8.747)
Shaw, P., Stringaris, A., Nigg, J., & Leibenluft, E. (2014). Emotion dysregulation in attention deficit hyperactivity disorder. American Journal of Psychiatry, 171(3), 276-293. [Link](https://doi.org/10.1176/appi.ajp.2013.13070966)
Surman, C. B., Biederman, J., Spencer, T., Yorks, D., Miller, C. A., Petty, C. R., & Faraone, S. V. (2011). Deficient emotional self-regulation and adult attention deficit hyperactivity disorder: a family risk analysis. The American Journal of Psychiatry, 168(6), 617-623. [Link](https://doi.org/10.1176/appi.ajp.2011.10111594)
Willcutt, E. G., Sonuga-Barke, E. J., Nigg, J. T., & Sergeant, J. A. (2008). Recent developments in neuropsychological models of childhood psychiatric disorders. Advances in Biological Psychiatry, 24, 195-226. [Link](https://doi.org/10.1159/000019128)
Mikami, A. Y., & Hinshaw, S. P. (2006). Resilient adolescent adjustment among girls: Buffers of childhood peer rejection and attention-deficit/hyperactivity disorder. Journal of Abnormal Child Psychology, 34(6), 825-839. [Link](https://doi.org/10.1007/s10802-006-9055-0)
Shaw, P., Gornick, M., & Lerch, J. (2007). Polymorphisms of the dopamine D4 receptor, clinical outcome, and cortical structure in attention-deficit/hyperactivity disorder. Archives of General Psychiatry, 64(8), 921-931. [Link](https://doi.org/10.1001/archpsyc.64.8.921)
Nadeau, K. G. (2005). ADHD and the executive functions: Issues in the diagnosis and treatment of adolescents and adults. Harvard Review of Psychiatry, 13(6), 326-335. [Link](https://doi.org/10.1080/10673220500363261)
Solanto, M. V., Abikoff, H., Sonuga-Barke, E., Schachar, R., Logan, G. D., Wigal, T., ... & Turkel, E. (2001). The ecological validity of delay aversion and response inhibition as measures of impulsivity in AD/HD: A supplement to the NIMH multimodal treatment study of AD/HD. Journal of Abnormal Child Psychology, 29(3), 215-228. [Link](https://doi.org/10.1023/A:1010329714819)
Soler-Gutiérrez AM, Pérez-González JC, Mayas J. Evidence of emotion dysregulation as a core symptom of adult ADHD: A systematic review. PLoS One. 2023 Jan 6;18(1):e0280131. doi: 10.1371/journal.pone.0280131. PMID: 36608036; PMCID: PMC9821724.
Milich, R., Balentine, A. C., & Lynam, D. R. (2001). ADHD combined type and ADHD predominantly inattentive type are distinct and unrelated disorders. Clinical Psychology: Science and Practice, 8(4), 463-488. [Link](https://doi.org/10.1093/clipsy/8.4.463)
Völlm, B. A., Taylor, A. N., Richardson, P., Corcoran, R., Stirling, J., McKie, S., ... & Elliott, R. (2006). Neurobiological substrates of antisocial and borderline personality disorder: Preliminary results of a functional fMRI study. Criminal Behaviour and Mental Health, 16(2), 153-164. [Link](https://doi.org/10.1002/cbm.612)
Transcripts
RODE NT-USB & Susan's iphone (work) Camera:
Welcome back.
2
:My friend IT IS ADHD,
powerful possibilities.
3
:I'm ADHD, coach Katherine.
4
:And this month, we are going to
be looking at emotions and ADHD.
5
:Throughout this month, we're going to
dig deep into emotional dysregulation.
6
:And we're going to make sure that you
really understand it and that you have
7
:an insight into what's happening and why.
8
:And the tools that you can use
to change your relationship
9
:with your emotions forever.
10
:That's right.
11
:I am going to spend the next five
episodes talking about emotions,
12
:ADHD, emotional dysregulation.
13
:What it means, how it happens,
what you can do about it.
14
:And more importantly, how you
can understand the impact it has
15
:on things like your focus, your
organization, your energy, It
16
:can lead you to isolate yourself.
17
:Other people might not
understand what's happening and.
18
:Maybe not invite you to things.
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:It can lead you to self-sabotage and.
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:Hold back from pursuing your dreams
because the emotional fallout.
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:Feels so uncontrollable and overwhelming.
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:But I passionately believe
that self-education.
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:Is key to understanding our own.
24
:ADHD our neurology our emotions.
25
:Ever impact emotional dysregulation
is having on you right now.
26
:I believe that it can be improved.
27
:And I believe that you are
the person who can do that.
28
:I had no idea when I was growing up
that the intense emotions that I felt
29
:and sometimes felt like they actually
kept me captive and overwhelmed.
30
:Were an aspect of ADHD.
31
:We're going to start
today by just exploring.
32
:What an emotion is.
33
:Why it's different for people with ADHD.
34
:And a couple of the really popular
models of how we understand.
35
:Emotional dysregulation
and just have a chat about.
36
:Are they useful for you?
37
:Do you need to accept them?
38
:And we will end again as always.
39
:With a practical thing that you can
take away today for when you are
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:feeling emotionally dysregulated.
41
:Let's begin by understanding what
emotional dysregulation is, particularly
42
:when it comes to people with ADHD
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:the things you might notice
are very sudden mood changes.
44
:And I was talking to somebody yesterday.
45
:And they mentioned that.
46
:The joy.
47
:The euphoria that we sometimes
experience with ADHD.
48
:And I recognized immediately.
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:The power of that positive feeling that
we get, when everything is lined up,
50
:we're doing something that we love.
51
:We're doing it really well.
52
:We get those bursts of joy and euphoria.
53
:And that is a really intense ADHD emotion.
54
:At the same time that can
very quickly turn into.
55
:Intense sadness because of everything
that's happening in the world.
56
:Something that may be happening
in your personal life.
57
:So these very quick mood changes are
an element of emotional dysregulation.
58
:It's possibly one of the
reasons, many people.
59
:Initially have a diagnosis
of another mood disorder.
60
:Before recognizing that actually
this rapid change is part of ADHD.
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:And the emotional dysregulation.
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:So the first thing is your moods
change intensely and rapidly.
63
:You may also find that when you
have become dysregulated, very
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:upset, very angry, really unhappy.
65
:It's harder to come back to a place
of regulation, which I guess most
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:people would call calming down.
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:But in fact is all about being
in the appropriate emotional
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:state for your circumstances.
69
:If something bad happens,
it's appropriate to be upset.
70
:If as an adult is having
an impact on your work.
71
:If you are somebody who
regularly has to take time off.
72
:Who regularly cannot complete work, who
is having trouble managing your reaction
73
:and response to things in the workplace.
74
:All of these things are sign
posts of emotional dysregulation.
75
:I want to say, I'm not a counselor
therapist or a psychologist.
76
:If you have any of these.
77
:Experiences.
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:You do need to have them assessed.
79
:Because the last thing you want to
do is ignore something that could
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:be treated like a mood disorder,
like depression or anxiety.
81
:So don't ignore these experiences,
but try to put them in the
82
:context of your longer term life.
83
:Have you always been somebody
who has this emotional response?
84
:Or is this a new thing?
85
:And this can be very difficult
if you're a woman going through a
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:menstrual cycle, if you are entering
perimenopause and menopause.
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:Your emotions are more likely to change.
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:Is it something to do with a larger
hormonal change in your stage of life?
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:Although, it's not part
of the diagnosis of ADHD.
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:It is really important that
it's taken into account.
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:It's really a core element.
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:Of the experience of
ADHD and everyday life.
93
:And most people, when you talk to them,
say my biggest problem is procrastination.
94
:When you dig underneath the surface, the
procrastination is caused by the emotion.
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:That they're avoiding.
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:And so procrastination
is a temporary mood fix.
97
:Coming back to emotional dysregulation.
98
:Let's look at your brain.
99
:I do love the connections
between the emotions we feel and
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:what's happening in the brain.
101
:And I think when you know more
about it, you'll love it too.
102
:I've talked before about your prefrontal
cortex and the impact of that on your
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:executive functions, things like planning,
prioritizing, organizing time management.
104
:All the things that we struggle with ADHD.
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:are largely connected to
your prefrontal cortex.
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:And that is in the frontal
lobe of your brain.
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:So think of the prefrontal
cortex in the frontal lobe.
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:As the dashboard inside your car.
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:It might be that our dashboard in ADHD.
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:Is a bit too sensitive.
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:So you might need to wiggles,
the wipers on the windscreen in a
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:certain way to get them to come on.
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:You may need to be very careful
when you're pressing the air
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:con button, because it's going
to come out like a hurricane.
115
:So your dashboard and ADHD, your
prefrontal cortex, the frontal lobe.
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:It's just a little bit more unpredictable,
a little bit more sensitive.
117
:To the input and how you drive the car.
118
:If you've ever had a new
phone or a new computer.
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:And you're trying to get
used to the new buttons.
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:You might find you're hitting
them too hard or too soft, or
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:it's opening things at random.
122
:It's exactly the same with your prefrontal
cortex and the frontal lobe and ADHD.
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:We just need to manage things
a little bit differently.
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:The next part of your brain, you
need to think about with emotional
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:dysregulation is the limbic system.
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:Now,, this is a huge oversimplification,
but it's near the center of your brain.
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:And this is where emotions are processed.
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:And again, it's a bit
more sensitive with ADHD.
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:It can also make it harder
for us to calm down.
130
:Finally, we've got to think
about your neurotransmitters,
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:the chemical messengers.
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:That carry.
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:Signals from one part of
your brain to the other.
134
:And have particular jobs.
135
:And of course we think of dopa mean
was ADHD, but also nor epinephrin.
136
:No dopamine and norepinephrine
work in partnership, the react
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:to the anticipation of reward.
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:The feeling of pleasure.
139
:The excitement.
140
:But we know that the
number of transmitters.
141
:And the way they reacted to
Permian is different with ADHD.
142
:So instead of your brain being able to
fairly easily balance itself out, so
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:you're motivated and you can take action.
144
:You're excited.
145
:And then you can come down with
ADHD that balances less predictable.
146
:That's one of the reasons why.
147
:Many of us take medication and many
of us respond to it, but not everyone.
148
:And each of these parts of the brain
is exactly the same in all humans.
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:But with ADHD, we know that the
frontal lobe functions differently.
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:There can be less activity
in the frontal lobe.
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:And the structure can be different.
152
:There can be weaker connections
between different parts of your brain.
153
:And this physical difference
in the structure of your brain.
154
:Changes your response to emotions,
for all the recent discussions about.
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:Chicken nuggets and metabolism
and things like that.
156
:Your brain is functionally.
157
:Structurally different because
your genes are different.
158
:That are some people who experienced
ADHD, like symptoms because of.
159
:Lead poisoning or other problems.
160
:But.
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:The majority of people with ADHD are
genetically different and their structure.
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:And function of their brain is different.
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:Let's except you have a different brain.
164
:That it works in a slightly different way.
165
:And no let's look at what an emotion is.
166
:What's happening inside your brain
while you experienced that emotion.
167
:So each emotion is a
response to a trigger.
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:This could be something that's
external, like a conversation.
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:Or it could be internal, a memory.
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:Or a sensation.
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:Pain that you have.
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:It can be a thought.
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:An external or internal event.
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:Is the trigger.
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:And that information is sent
to the brain, to the thalamus.
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:Your thalamus is like a relay station.
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:It's the guy in the telegram office
tapping the signal and it sends
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:the message to your amygdala.
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:So the sensory information
comes through this thalamus
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:and heads over to the amygdala.
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:And the problem here is that
your amygdala response is.
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:Quick, super quick.
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:And an emotion doesn't pass
through your cortex where Mr.
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:Logic sits and says, is this
a proportionate response?
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:So is this a logical though?
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:It goes straight from the thalamus.
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:Must have the.
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:amygdala where you have
an emotion really quickly.
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:The amygdala, isn't gonna question
whether this is true or not.
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:It's only interested in.
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:Is this a threat or is it safe?
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:It's going to keep you
safe no matter what.
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:So if you're a amygdala senses, a
threat or a significant emotional event.
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:It triggers your fight
or flight or freeze.
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:And that is where we quite often.
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:I experienced the dysregulation.
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:Once it's gone through the amygdala.
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:The information is passed to your cortex.
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:Now the cortex takes its time and
looks at the context, looks at
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:your past history, your experience.
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:And then it makes an assessment.
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:About what the appropriate
response would be.
203
:And that's when your
neurotransmtters are released.
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:So dopamine serotonin, nor epinephrin.
205
:For example, serotonin is
associated with stabilization.
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:And these modularly or shape
our emotional response.
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:The emotional reaction, the
emotional response shaped
208
:by these neuro-transmitters.
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:Leads to a physiological change,
a physical change in your body,
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:which creates a feedback loop.
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:And you might start to experience
an increase in cortisol.
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:So your heart rate goes up.
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:You start to sweat and
your body sinks oil.
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:I'm experiencing.
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:A high heart rate.
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:I'm sweating.
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:Something scary must be happening.
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:So then the amygdala perks its
ears up again and I said something
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:scary is happening and you can see
how this loop of emotion begins.
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:From a thought.
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:A conversation, a memory.
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:And it very quickly becomes a reality
as far as your brain is concerned.
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:At this point, your prefrontal
cortex and the hippocampus should
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:be able to assess the situation.
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:And establish whether you need to
maintain this level of response.
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:Whether this emotion is appropriate or
whether things can return to a stable
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:base . And that's one of the things
that we do as parents when we're.
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:Physically soothing consoling,
offering safety to a child.
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:We're acting as the external
hippocampus, the external
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:prefrontal cortex for this person.
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:Who's not quite able to set
their own brain down again.
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:And an emotional dysregulation.
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:There are several points.
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:Where this process can be interrupted.
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:Very early on.
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:You might find that you're a amygdala
reacts too quickly or too strongly.
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:And there's some evidence that this
happens more in people with ADHD.
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:This happens.
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:Because of how our brains are built.
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:It could be that our brains have
this rapid amygdala response
241
:because of our experience.
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:As people with ADHD and we're conditioned.
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:By our circumstances to
respond more quickly.
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:But this is how we are built.
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:And that leads to an overreaction.
246
:I know that.
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:I'm a person who jumps and
react to really quickly, too.
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:Noises and things.
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:way out of line with
anybody else around me?
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:RODE NT-USB & Susan's iphone (work) Camera-1:
No.
251
:You have an idea of what's
actually happening in your brain.
252
:And throughout, the rest of your
body, when you experience an emotion.
253
:And you understand.
254
:why your brain responds
to that in a way that.
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:Could be seen as dysregulated.
256
:Let's think about how
psychologists have explained this.
257
:And the two people I went
to look at today are Dr.
258
:Russell Barkley.
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:And
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:dr.
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:William Dodson.
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:And these are two of the most influential.
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:writers, educators.
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:clinicians in ADHD medicine at the moment.
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:Today, we'll look at.
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:Dr.
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:Russell Barkley's model
of D E S R deficient.
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:Emotional self-regulation.
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:And Dr.
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:William Dotson's RSD
rejection sensitive dysphoria.
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:These are important
topics and some people.
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:Won't even have a conversation about
RSD because they feel that if you
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:question how it's been explained.
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:It is an.
275
:Invalidation of their experience.
276
:And it's a questioning of the reality.
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:Of their emotional life and the impact.
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:It's hard on them.
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:I want to make it very clear.
280
:That is not what I'm doing today,.
281
:Let's look at these two models.
282
:And understand what they are.
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:What the strengths are.
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:And if there are any areas where, we might
question their usefulness or what the
285
:implications are for your everyday life.
286
:Let's begin with D E S R because it's
the one fewer people have heard about.
287
:Deficient emotional self
regulation proposed by Dr.
288
:Russell Barkley, who everyone has seen
in clips on the internet talking about.
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:Hope body ADHD can be.
290
:Is deficient emotional self regulation.
291
:So emotional dysregulation fits
really well with us, and it is very
292
:much a part of the understanding
that our executive functions.
293
:Is it.
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:Less efficient in an ADHD
brain because of the structural
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:neuro-transmitter differences
that we've talked about before.
296
:And it's very much connected
to our impulsivity.
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:Our inability to put the brakes on.
298
:In time.
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:It means that we might have
a harder time self soothing.
300
:And find it more difficult
to focus our attention back.
301
:I don't think there's anything
controversial in any of that.
302
:And it's not suggesting the old emotions
are exceedingly negative or exceedingly.
303
:Out of control, just that.
304
:Our ability to point the torch of our
emotional focus and the direction we want.
305
:Isn't quite what we would like.
306
:At our age and stage of development.
307
:And Dr.
308
:Barkley's model is widely
supported by research and.
309
:We include articles that
you can go and read.
310
:In the show notes as always.
311
:It puts it very much in the context
of wider executive function problems.
312
:Like prioritization.
313
:Impulsivity time management organization.
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:So it's definitely was in the same context
of an executive function model of ADHD.
315
:It also lines up with
the observed neurological
316
:differences in our frontal lobes.
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:And in the limbic system.
318
:. So there is.
319
:Good objective evidence.
320
:both in terms of studies,
journal articles.
321
:Also in the physical evidence.
322
:And thank goodness for FMRs,
which allow us to observe.
323
:How our brains are working
in different areas.
324
:And so you would think that D E S R is
the one that most people would understand.
325
:Recognize and identify with.
326
:Because
327
:it's not incredibly negative.
328
:It allows us to have those.
329
:Highs and lows.
330
:It fits with the executive dysfunction.
331
:But instead the one that everybody
talks about on social media, Is
332
:RSD rejection sensitive dysphoria.
333
:So what's that about?
334
:And where did that come from?
335
:RSD rejection sensitive dysphoria.
336
:was kind of first given that name by Dr.
337
:William Dodson.
338
:And his take on it is that.
339
:This is an exaggerated response
that should respond to medication.
340
:He Proposed this idea and the
general public with ADHD.
341
:And thought, wow.
342
:Somebody understands.
343
:Somebody understands just
how painful I find rejection.
344
:How sensitive.
345
:I feel to the.
346
:Responses of other people.
347
:And the difficulty is that this is
all very subjective and anecdotal.
348
:. I think there's a lot more
material being produced.
349
:Now.
350
:People are paying attention to
this aspect of our emotions.
351
:And of course, when you
pay attention to something.
352
:Thank goodness people take it
seriously, but you also get more
353
:funding and money for research.
354
:So from a clinical scientific
point of view, it's definitely
355
:seen as something that is.
356
:Symptom or a subset of experiences
of emotional dysregulation.
357
:Or deficient emotional self-regulation.
358
:Rather than being something.
359
:Out there on its own.
360
:And so far.
361
:And I would love to be.
362
:Proven wrong, or if somebody knows
an article that you can send to
363
:me, At the moment, I haven't found
a unique pathway in the brain.
364
:That is.
365
:Triggered.
366
:Or is, has an response elicited.
367
:That could be identified clearly as RSD.
368
:In the ADHD brain.
369
:I may be wrong because there's
fantastic research being done.
370
:All the time.
371
:And I have to be honest, the
problem that I have with RSD.
372
:Is that it pathologizes.
373
:The intensity of ADHD emotions.
374
:And.
375
:We already have enough of that.
376
:Happening was our executive functions.
377
:And the difference
between a mood disorder.
378
:And a pathologized ADHD mood.
379
:Is that a mood disorder generally
lasts and is consistent.
380
:If you're depressed.
381
:The doctor will ask you if you've been
experiencing it for two weeks or more.
382
:With ADHD, emotional regulation.
383
:And dysregulation, these mood changes are.
384
:Much quicker than you would
find in something like bipolar.
385
:Much more up and down VD, then
you would find in something like
386
:anxiety or clinical depression.
387
:So RSD feels a little bit like
saying you experienced this, but
388
:this is a pathology is wrong.
389
:Rather than this is an
element of your whole brain.
390
:Difference.
391
:What we often see in ADHD as our
highs are high and our loos are lower.
392
:And David Giwerc and
Barbara Luther from ADDCA.
393
:wrote paper in response to understanding
RSD when it first was presented.
394
:And the felt the same
395
:Is that.
396
:An ADHD.
397
:Person's moods are always
triggered by an event.
398
:A person, a comment.
399
:An interaction either with our
thoughts or with the outside world.
400
:Rather than the kind of dysthmyia that
people have this overall low mood.
401
:But when you label something.
402
:As dysphoria.
403
:And pathologize it.
404
:It gets.
405
:It's stuck.
406
:It becomes something we recognize and
identify Barbara, who is my teacher
407
:always said bad is stickier than good.
408
:Guess what, if you label your
emotional response to something as
409
:a rejection, sensitivity, dysphoria.
410
:It becomes something that you
can hang on to and stick with.
411
:And yes, it is painful.
412
:It's exquisitely painful.
413
:And.
414
:I would never diminish
anybody's experience of this.
415
:But I would question its
usefulness for most people.
416
:And in a few episodes, I'm going
to share a concept that I think.
417
:It gives you a different perspective.
418
:And allows you to
embrace that sensitivity.
419
:But in a more.
420
:Possible.
421
:And we're possible way.
422
:In a way that allows you to understand it.
423
:In a useful.
424
:Context.
425
:Let's just finish our.
426
:Look at D E S R and RSD by thinking.
427
:are they useful ideas.
428
:For us in our everyday life
and for the implications.
429
:With D E S R.
430
:We're going to expect a broader
range of emotional reactivity.
431
:You're going to experience heightened,
emotional reactions and responses.
432
:And we also know that your impulse
control is going to be affected.
433
:Because when you're busy
dealing with an emotion, you're.
434
:Ability to control your impulses
is also going to be impacted.
435
:So it could have a impact
on your daily life.
436
:But this is a broader range
of emotions rather than a
437
:incorrect way to feel things.
438
:It's just.
439
:The volumes turned up to 11.
440
:If you are of a certain
age, you'll understand.
441
:And of course this could affect
things like your relationships.
442
:But there are ways that you can
improve that through communication.
443
:Hey, fostering empathy and compassion
between partners between family members.
444
:But this emotional turbulence
will require some effort.
445
:If you want to manage.
446
:Impact on your daily life.
447
:It's not going to just go away.
448
:Without you making any effort
449
:what is the impact and the implication
of rejection sensitivity, dysphoria.
450
:On the one hand.
451
:It's really fantastic for self-awareness.
452
:Allows people to feel seen to
understand their own reactions
453
:and their own sensitivity.
454
:It can also have an impact
on personal relationships.
455
:And I think it's really important that
anyone who is in a relationship or in
456
:a family, And a class of friendship
with someone with ADHD is aware.
457
:That we are acutely aware and
sensitive to what other people are
458
:thinking and what they're seeing.
459
:And hopefully they're seeing it.
460
:And there is this awareness
that can be really powerful.
461
:At the same time, it can also be wrong.
462
:The thing is that there are things you
can do if you are very sensitive and
463
:you can learn things like mindfulness
and stress relief, and that are CBT
464
:techniques that are very helpful.
465
:Overall, both of these, I think
can work very nicely together.
466
:As long as we keep in mind
that the ADHD experience is.
467
:One of maximizing.
468
:And we maximize our emotions in the
same way as we maximize our attention.
469
:When we are interested, we hyper-focus,
and we can disappear for hours, days.
470
:Into something that we're
passionately interested about.
471
:But that interest is also an
emotion and it's a positive one.
472
:When it's in the right direction.
473
:So think of.
474
:RSD as being under the umbrella.
475
:Of this.
476
:Emotional self regulation that Dr.
477
:Barkley talks about.
478
:But be aware that.
479
:At no point.
480
:Should a label disempower.
481
:You.
482
:And in a couple of episodes.
483
:I'm going to introduce the
concept which is emotional.
484
:Acuity resonance ear.
485
:And it's about.
486
:Taking that emotional
awareness, that sensitivity.
487
:That.
488
:Fantastic responsiveness that you have.
489
:And using it as a positive
strengths that you can lean into
490
:when you really understand it
491
:But for now we're going
to look at simple things.
492
:That are going to affect your emotional
self-regulation and move on from
493
:these clinical models into things
that affect your emotional self
494
:regulation on a day-to-day basis.
495
:And then.
496
:Briefly what you can do with them.
497
:RODE NT-USB & Susan's iphone (work) Camera:
Let's look at three things that everybody
498
:with ADHD will experience and that
can disrupt your emotional regulation.
499
:The first is a lack of sleep.
500
:If you are experiencing
problems, sleeping.
501
:That is going to affect your emotional
regulation because your whole brain
502
:responds to that lack of rest.
503
:It's been shown to affect things like how
we eat and how we behave during the day.
504
:But an ADHD, this effect is magnified.
505
:If you are a person who's
in a stressful environment.
506
:You're going to have
more cortisol already.
507
:And then if you add in the ADHD,
Overreaction of the amygdala.
508
:You can see why you get this
really exaggerated response.
509
:And something that some people ignore, but
it's an important part of living with ADHD
510
:is an overstimulation, a sensory overload.
511
:If your senses are being overwhelmed,
if it's too loud, too noisy, too
512
:smelly, too bright, too fast.
513
:All of these things, your brains already
processing all of that information
514
:and trying to make sense of that.
515
:Where perhaps less good at filtering out.
516
:And this can also lead us to quicker
and more intense emotional responses.
517
:So when somebody taps your arm or
interrupt you, you're more likely to.
518
:Explode.
519
:Now one thing I'm going to look at
in a episode in a couple of weeks is.
520
:The impact of myths around ADHD
and how that affects our emotions.
521
:But one that I want to address
right now is that this is
522
:somehow a lack of willpower.
523
:And you're just being too sensitive.
524
:If it was only that simple.
525
:Nobody who experiences emotional
dysregulation would continue to do so.
526
:if it was simply a matter of choice.
527
:There are things that we can do.
528
:And there are steps that we
can take to support ourselves.
529
:And look after it ourselves.
530
:But it's not something that
you have chosen to experience
531
:because it's generally.
532
:Unpleasant.
533
:And every single human
being on the planet.
534
:wants to avoid unpleasant experiences.
535
:We're going to look at long-term
strategies in future episodes.
536
:I want to give you a couple
of things that you can do.
537
:When you are starting to recognize
that you are experiencing
538
:emotional dysregulation.
539
:These are no.
540
:Miracle cures.
541
:You're still going to
experience the emotion.
542
:But.
543
:If you practice them enough.
544
:They will start to allow you to
regain that balance and that control.
545
:More quickly.
546
:A lot of people talk about
mindfulness for ADHD.
547
:I personally.
548
:Love ADHD, mindfulness.
549
:But there are important caveats that
I want to pop into this episode.
550
:There are some people for
whom it is not suitable.
551
:If you have PTSD.
552
:If you are managing trauma
and are not in a great place.
553
:Traditional mindfulness con.
554
:Be harmful.
555
:When we begin to focus inward,
we can become overstimulated.
556
:We can.
557
:Spiral into rumination.
558
:We can expedience intense.
559
:low moods and if we're being mindful of
our thoughts, then if you have distressing
560
:negative thoughts, that's not helpful.
561
:And of course we have the
difficulty with focusing.
562
:Expecting people with ADHD to be
able to focus for 35 40 minutes.
563
:For traditional mindfulness practice is.
564
:Hopeful.
565
:Let's see it's hopeful.
566
:If not unrealistic.
567
:What can you do in stead?
568
:And these are things that you can do.
569
:When you feel emotionally dysregulated.
570
:Think about.
571
:A mindful moment.
572
:Thinking about being fully present
in your body in the present moment.
573
:So being very conscious of how your feet
are touching the floor, the weight of
574
:your body, as it passes through your legs.
575
:Eh, hold on to something.
576
:In front of you or beside
you and feel where your
577
:fingertips make contact with it.
578
:Come into the present moment.
579
:Rather than allowing year main
to spiral off into negative.
580
:memories.
581
:And simply breathe.
582
:And focus on filling up your stomach.
583
:As you breathe in.
584
:Slowly.
585
:But don't try to do it for
more than one or two breaths.
586
:We're just asking your brain
to come back to right here.
587
:. And to focus on the breath and the
contact of your skin on the surface.
588
:The weight of your feet on the floor.
589
:You might find that something
like a walking meditation or
590
:walking mindfulness practice is
something you can use every day.
591
:If you're starting to feel
emotionally dysregulated at work.
592
:Can you take a break?
593
:Go for a walk around the block and
again, be very conscious of how your
594
:feet feel as they touch the ground.
595
:How your body experiences,
the swinging of your arms.
596
:Think about your breath coming in and
filling up your lungs as you go around.
597
:And.
598
:We're distracting your body
and asking it just to attend.
599
:To the experience of the world right now.
600
:Rather than the.
601
:Exaggerated overwhelming inner world
where these emotions are in charge.
602
:And of course, there's the old
5, 4, 3, 2, 1 technique, which
603
:is something children can learn.
604
:You look for.
605
:Five things that you can see.
606
:Four things that you can touch.
607
:Three that you can hear.
608
:Too, you can smell.
609
:And one, you can taste.
610
:This helps you to come back
into the moment again, without.
611
:Deep introspection deep inner thinking.
612
:If it's overwhelming and you're
experiencing a sensory overload.
613
:Focus on one external
object and simply breathe.
614
:While you look at that one external
object, it could be a tree.
615
:It could be.
616
:Chair, it doesn't matter.
617
:Ideally it's something not chose.
618
:Something that we know provokes
a calm response, like nature.
619
:Flowing water.
620
:These are all perfect.
621
:If you can't do that.
622
:Pick one thing and only focus on that.
623
:Just for a few breaths until you
feel yourself coming back together.
624
:If you do have PTSD, if you're
experiencing trauma or burnout.
625
:Get professional advice
as quickly as possible.
626
:Not from me.
627
:I don't coach on those things.
628
:It's outwith my remit.
629
:But there are people who are qualified.
630
:And more generally.
631
:We're likely to expedience
emotional dysregulation.
632
:When we feel that things
are out of control.
633
:And one of the simple ways to do
that is to have a kind of structure.
634
:Or routine in your life?
635
:And I know some people I hate
retain, I can't stick to a routine.
636
:That's maybe cause it's not
the right routine for you.
637
:Our routine has to be flexible.
638
:It has to be adaptable and changeable
because when we try to do exactly
639
:the same thing every day, Very
soon, we're going to get bored.
640
:And then we'll drop the whole thing.
641
:So instead of doing that.
642
:Think about how loose can
you make the structure?
643
:Is it simply getting up at
the same time every day.
644
:Is it simply having the first half
hour of your day without your phone?
645
:And reading something interesting.
646
:That you enjoy.
647
:It doesn't have to be a self-help book.
648
:There's so many of those.
649
:What do you enjoy reading?
650
:I spent half an hour doing that
instead of looking at your phone, but
651
:it doesn't need to be complicated.
652
:And simply making that your structure.
653
:It gives you a routine.
654
:That is not confining.
655
:And it's that.
656
:Feeling of being confined.
657
:I think we rebel against.
658
:And of course that feeling
of confinement provokes an
659
:emotion because we feel trapped.
660
:So we look for freedom.
661
:Your emotional reaction
starts off all over again.
662
:That's why, when you're
thinking about a routine.
663
:how loose and free.
664
:Can you make it very gentle, very light.
665
:There is good solid research that shows
routines and structure help ADHD brains.
666
:Because we have less week
of executive functioning.
667
:To do every day.
668
:And we're going to go into great
depth on that in a couple of episodes.
669
:Think about.
670
:Dr.
671
:KathleenNadeau m E N D S S.
672
:Those are her ingredients
for a great healthy routine.
673
:The people with ADHD need.
674
:And it's mindfulness exercise nature.
675
:Good diet.
676
:Social interaction and sleep.
677
:And if you can get those into
your daily life, in any shape
678
:or form that works for you.
679
:You're going to feel that you have
a routine, which is unique to you.
680
:But it's going to meet those
essential needs to keep your ADHD
681
:brain healthy and functioning.
682
:And to allow you to do that.
683
:I've created a notion template.
684
:And a Google doc, which you can download.
685
:And which are going to
allow you to become aware.
686
:All of your emotions.
687
:How your routine is affecting them.
688
:There's a waiting list
page for it just now.
689
:Whatever you look, I'm going to have
a link for you to join the wait list.
690
:If you want access to that notion
tracker and the Google doc.
691
:That early simple version
is going to be free.
692
:I'm working on.
693
:A really lovely one, which
will show you very clearly how
694
:all of this comes together.
695
:And how to maximize the good stuff about
ADHD, without being overwhelmed by the
696
:challenges, the emotional dysregulation.
697
:If you want to join the
waiting list for that.
698
:Check my links.
699
:It will be wherever you see my name.
700
:And you'll be first on the list to
get access to that when it comes out.
701
:And the next episode we
are going to be looking at.
702
:ADHD and stress.
703
:And I think this is a really
important one, because as I said
704
:before, when your stress levels are
high, your cortisol level is high.
705
:Apart from the physical health
problems that you have at can
706
:create real mental stress and strain
707
:if you have ADHD.
708
:So come back next week to learn
more about ADHD and stress.
709
:I've what it looks like, how to manage it.
710
:And get on the waiting list.
711
:For the notion and Google documents
that will allow you to see the
712
:proof that this is happening to you
and learn how to manage it better.
713
:I would love to hear from you if you've
experienced emotional dysregulation.
714
:What it's meant for you?
715
:The impact has been for you.
716
:And if you're in the very loose and not
remotely official team bulb use that
717
:hashtag and I will keep an eye out for
you and we'll look at how emotional
718
:dysregulation and stress and ADHD.
719
:Act together.
720
:And over the next few weeks, we're
going to transform how you understand
721
:this and how you respond to it.
722
:And how you can manage it going forward.
723
:So thank you again for joining me
today on ADHD, Powerful possibilities.
724
:Do you share this?
725
:If it's been valuable for you and come
back next Wednesday for your next episode.
