11/27/2023 0 Comments Adhd meltdown vs panic attack![]() ![]() Use mindfulness training to help you acknowledge your strong emotions without impulsively acting on them ( ADHD and Impulsivity: How Meditation Can Help)ĭealing with ADHD meltdowns in adults isn’t easy for anyone, but with patience and persistence, it can be done.Exercise by doing active things that you enjoy.Carefully think about your daily routines and activities and identify when your tension mounts and what makes it escalate, and then concentrate your efforts on making some changes.Go easy on yourself and others rather than demanding perfection and being angry when nobody’s perfect.Identify your triggers so you can avoid them when possible or work to reduce their impact on you ( enlisting the support of a therapist is very helpful here).Take breaks when you need to excuse yourself and step away.Noticing when you’re overwhelmed and approaching sensory overload by paying attention to your heart rate, breathing, muscle tension, and other responses like sweating. ![]() Some specific strategies for preventing meltdowns include: Owning up to your tantrums and apologizing to those you’ve hurt (honing empathy can stop the instant rage directed at others).Creating strategies to control your emotions in situations that trigger them.Dodson & Tuckman (2016) identify three main components of emotional regulation that will help you prevent meltdowns: Prevent Tantrums with ADHD Meltdown Strategiesīy consistently working on your own and with people in your life to develop ADHD meltdown strategies, you can reduce the power meltdowns have over you. As you address it, you’ll feel better and the meltdown will cool off. With help from your partner, continually redirect the focus to the main issue. This fuels the fire and keeps you from getting at the real issue. Often, all frustrations, thoughts, and events that happened come bursting forth during a meltdown. Do this during your break and during the argument itself. Taking deliberate slow, deep breaths will positively impact your brain and help calm you down. ![]() Engage in physical activity to release tensions and negative energy. Physically remove yourself, and do something unrelated to the situation or your anger. Learn to remove yourself from the situation. You may not know what’s rational to say or do, but you do know when you’ve lost control. Reset your emotions by taking a break.While they can’t be stopped on a dime, you can manage these episodes even while they’re happening. Meltdowns involve out-of-control, intense emotions. That doesn’t mean that you have to endure your own meltdowns or that you have to accept tantrums directed at you ( How to Handle ADHD and Anger in Adults). It is ADHD that causes emotional meltdowns, and someone who has them isn’t inherently bad or a terrible person. Managing ADHD Meltdowns While They Are Happening This pent-up frustration mounts until something, usually minor, causes rage and anger to erupt and the person to lash out in a powerful, frightening meltdown. Stressors build on each other, things seemingly small to outsiders feel big and overwhelming to the person with ADHD. People with ADHD feel emotions much more intensely than do people without ADHD, and people tend to feel powerless to manage them (Dodson & Tuckman, 2016).Īll of these challenges are exhausting, which makes regulating emotions more difficult. This inattention leads to losing things and forgetfulness, which are made worse by disorganization.Īdditionally, part of ADHD involves heightened emotions and increased sensitivity. As a result, people miss important information, parts of a conversation, and more. This makes it a gargantuan effort to concentrate and to maintain focus and attention. All day every day, ADHD causes people to be easily distracted. ![]() The very nature of ADHD sets people up for exasperation. The Connection Between ADHD and Meltdowns Understanding what’s behind this behavior can help you manage ADHD meltdowns, whether they’re your own or the actions of someone in your life.
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