ADHD and Emotions - Why Everything Feels so Big - Why Rejection, Frustration, and Overwhelm Hit Harder with ADHD

 If you’ve ever felt like your emotions are too much—or come out of nowhere—you’re not imagining it. ADHD doesn’t just affect focus and organisation. It also impacts emotional regulation, often in big, invisible ways.

Emotional Sensitivity in ADHD

Many people with ADHD experience:

Rejection Sensitive Dysphoria (RSD): Intense emotional pain in response to perceived rejection or criticism.

Difficulty Regulating Big Feelings: Struggling to come back down once you’re upset, angry, or overwhelmed.

Mood Whiplash: Going from calm to crisis, or happy to shut down, in a moment.

This isn’t immaturity or overreaction—it’s neurological. The ADHD brain often processes emotions in a more intense, less regulated way.

What Can Help?

Name the Feeling: Sometimes just saying, “I’m overwhelmed” can take the edge off.

Create Emotional Routines: Movement, music, a go-to “calm kit”—rituals can help your brain feel safe.

Validate Yourself: Remind yourself that this isn’t a failure—it’s part of how your brain works.

Get Curious, Not Critical: “What’s this emotion trying to tell me?” instead of “Why am I like this?”

Emotional Intensity Doesn’t Make You Weak—It Makes You Human

You don’t have to fix your feelings. But you can learn how to hold them with more care. Start by noticing what shows up, without judgement.

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