Join me in this in-depth episode where I share my emotional control journey and the exact moment everything changed. If you’ve ever found yourself reacting before thinking or felt completely out of control with your emotions (especially with loved ones), this episode is for you. I’ll walk you through the precise strategies that helped me transform from reactive to calm, even in situations that used to send me spiraling.
What you’ll learn:
- Why emotional regulation is a core executive function challenge with ADHD
- The exact moment I caught myself before reacting (and how it changed everything)
- How naming emotions creates the crucial pause between trigger and response
- Why suppressing emotions is like holding a beach ball underwater (and what happens when you let go)
- The simple thought-redirect technique that breaks emotional spirals in seconds
- How unfiltered thought downloads can process emotions before they take over
- Why emotional control isn’t about suppression (it’s about awareness)
- My experience with tapping for anxiety and emotional regulation
Tools I Use and Recommend:
- Emotion naming practice to ground yourself in the moment
- The “Or I could be thinking” spiral-breaking technique
- Unfiltered thought downloads with no editing
- The “AND” technique for holding contradictory feelings
- The Tapping Solution app for anxiety and emotional grounding
“I remember the exact moment that I caught myself before reacting for the first time. Instead of yelling, I was able to identify what I was actually feeling – fear, not anger. That pause changed everything.” – Mande John
Emotional Regulation vs. Emotional Suppression
Learn why pushing emotions down only leads to bigger explosions later, and how processing emotions in real-time is the missing piece for many with ADHD. I share personal examples from parenting and relationships where these strategies helped me respond intentionally rather than react impulsively.
Resources:
- Learn more about private coaching: https://learntothrivewithadhd.com/services/
- Free Resources: https://learntothrivewithadhd.com/freeresources/
- Website: https://www.learntothrivewithadhd.com/
- LinkTree: https://linktr.ee/learntothrivewithadhd
- Instagram: https://www.instagram.com/learntothrivewithadhd/
- Facebook: https://www.facebook.com/learntothrivewithadhd/
This episode is essential for anyone with ADHD who struggles with emotional dysregulation and reactivity. Remember: you don’t have to implement everything at once – just try one strategy this week.
Share in the comments: Which emotional regulation tool from this episode will you try this week?
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