Emotions are messy. For many with ADHD, they’re also magnified, small frustrations can spill into tears, a moment of irritation can spiral into overwhelm, and calming down feels nearly impossible. That’s because emotional dysregulation is often deeply intertwined with ADHD. It’s not just a “side issue”, it’s one of the core challenges people face in daily life, relationships, and work. Research shows that emotional self-regulation difficulties are prevalent in ADHD across the lifespan.

Stress and anxiety are not signs of weakness, they’re signals from your mind and body that something feels off. In short bursts, they can sharpen your focus and push you forward. But when they linger too long, they quietly wear you down from the inside out, clouding your thoughts, weakening your body, and draining your emotional reserves.

The goal isn’t to eliminate stress entirely it’s to build resilience so it no longer runs the show.
This article explores five science backed techniques that can help you steady your inner world, regulate your nervous system, and create space to breathe again, even on the hardest days.