Explores how emotional dysregulation affects those with ADHD, often leading to overwhelming & intense reactions. Gaining awareness & understanding is the first step toward reducing stress, easing frustration, and regaining emotional balance & self-compassion.








What is Emotional Regulation and Why It’s Crucial for me to Understand to help manage my ADHD

What is Emotional Regulation and why do I need to understand it? Part B

Interactive Feelings Wheel

Feelings Wheel printout

What is Emotional Regulation and Why It’s Crucial for ADHD?

Burying or avoiding emotions only intensifies them. Our struggle isn’t with the emotions themselves, but with how we react to them. Accepting all emotions helps us regulate and respond more effectively.

Why we must be willing to feel all of our emotions

The goal is not to be happy everyday, but to be at peace with all the emotions you feel

ADHD complicates emotional regulation due to several factors that affect how emotions are processed and managed. 

Here are 10 key reasons:

1.Impaired Executive Functions 
2. Opposition to Authority 
3.Rejection Sensitivity Disorder (RSD)
4.Black & White Thinking 
5.Low Dopamine
6.Aggressive / Defensiveness 
7.Imposter Syndrome
8.Now Vs. Not Now
9.Window Of Tolerance 
10. Emotional Flooding

Why ADHD Makes Emotional Regulation More Challenging; The 10 reasons

Why ADHD Makes Emotional Regulation More Challenging

1.Impaired Executive Functions 

2. Opposition to Authority

3. Rejection Sensitivity Disorder (RSD)

4. Black & White Thinking

5. Low Dopamine

6. Aggressive / Defensiveness

7. Imposter Syndrome

8. Now Vs. Not Now

9. Window Of Tolerance

10. Emotional Flooding

The 10 Reasons ADHD'ers Struggle More with Emotions

Identifies common coping mechanisms like avoidance, people-pleasing, and overworking, and how they mask deeper emotional struggles.

Common ADHD Survival behaviours 

Common ADHD Survival behaviours  - Big T vs Little T's intro

Survival Common ADHD Behaviours 

Introduces strategies to slow racing thoughts, creating space between emotion and reaction for more mindful decision-making or actions.

How To Slow Your Brain Down & take a pause?

Feelings/ Emotions Wheel

Emotions Tracker

How to Slow Your Brain Down and Take a Pause

The ADHD brain craves constant action, but learning to pause—even briefly—can calm emotions, sharpen focus, and boost productivity, turning stillness into your most powerful tool.

Mastering the Pause: Techniques to Calm Your Mind

The BIGS Breath

To coach yourself effectively, you must pause, observe your reactions, and create space to respond with intention—start by using the B.I.G.S. breath whenever you're triggered.

BIGS Breath – Guided Walkthrough Video

BIGS Breath – PDF Walkthrough 

The BIGS Breath Technique: A Powerful Tool for Emotional Calm

Learn how to pause, sit with emotions, and shift from overwhelm to calm using realistic thought and feeling changes—building emotional control without burning out.

Emotional Control: Learning to Pause and Shift

Emotional Control: Learning to Pause and Shift Worksheet

How to Shift Your Emotion: The Power of the Pause

Encourages separating raw emotions from the stories we tell ourselves, to prevent escalation and distortion.

STEAR Map - Emotion as the Situation 

STEAR Map Worksheet

Avoid Adding Thoughts or Stories to Your Emotions

ADHD can make emotions feel intense and uncontrollable, often leading to quick reactions. This module shows you how to pause, regain control, and break old patterns using three simple strategies. Every step you take before reaching your usual breaking point is a win—celebrate it!

Why it's important to not add thoughts or story to your emotions

3 strategies you can use to help you to regain control of your emotions

Releasing Emotional Overload: Don’t Attach Stories to Your Feelings

<h4 id="092f89d3-18aa-403b-a85a-fcb6ca022bd9" data-toc-id="092f89d3-18aa-403b-a85a-fcb6ca022bd9" style="text-align: center;">Ever feel like you’re hostage to your emotions?</h4>They take over, set the tone for your day, and once you’re triggered—whether by anger, anxiety, stress, or frustration—it feels impossible to let it go. You replay things over and over, struggle to drop grudges, need the last word, and when something annoys you, it’s all you can think or talk about.If you relate to this, it shows how your emotions are currently running the show. In today’s fast-paced, high-pressure, tech-driven world, emotional regulation (or rather dysregulation) is one of the toughest challenges for ADHD’ers. Behind every outburst, shutdown, or overreaction is not a character flaw, but a neurological disconnect.Maybe you’ve been told you’re “too sensitive” or “too numb.” Either way, you’re misjudged—because people only see the surface, not the root cause.<h4 id="67c9abc5-6524-4aad-a7bf-307a8f0b3780" data-toc-id="67c9abc5-6524-4aad-a7bf-307a8f0b3780" style="text-align: center;">The truth?</h4>Emotional dysregulation is one of the hardest ADHD symptoms—and one of the least recognised. It damages relationships, crushes self-esteem, and leaves you stuck in guilt, shame, and exhaustion. Most ADHD’ers blame themselves when really, no one ever taught them the skills to manage big emotions. This guide changes that.It’s not about “fixing” you. It’s about giving you the tools, strategies, and understanding to finally have choice over your reactions—and create peace instead of chaos.<hr>This workbook is your practical, compassionate roadmap for managing emotions with ADHD. Instead of getting trapped in shame or reactivity, you’ll learn how to recognise what’s happening in your brain, take back control, and respond in ways that feel calmer, healthier, and more empowering.ADHD brains are wired for emotional intensity. That’s why you may overreact, spiral into self-doubt, or feel like small challenges hit harder than they should. Over time, this builds an inner story of being “too much” or “not enough.” This guide helps you rewrite that story—with strategies that actually work.<hr><h3 id="ad80933b-9fb3-4a88-a300-335bbd99d8ae" data-toc-id="ad80933b-9fb3-4a88-a300-335bbd99d8ae" style="text-align: center;">What’s Inside</h3>Everything I wish I had when I started my ADHD journey—created by an ADHD coach, trainer, nutritionist, and ADHD’er who gets it.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Why your emotions feel “out of control” → finally understand the real reasons your brain struggles to switch off.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; The hidden coping patterns (people-pleasing, overworking, numbing out) and how to break free from them.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Why bottling up emotion’s backfires—and what to do instead to release them safely.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Quick tools to pause before reacting so you don’t say or do something you’ll regret.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Daily strategies designed for ADHD brains that are simple, practical, and easy to remember.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; How to repair relationships and rebuild emotional safety without shame.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; A step-by-step shift from self-blame to self-compassion—so you stop attacking yourself and start supporting yourself.<hr><h3 id="97ead095-2de0-4951-9a36-2d68c6927bb5" data-toc-id="97ead095-2de0-4951-9a36-2d68c6927bb5" style="text-align: center;">Real Talk</h3>ADHD meds, therapy, coaching, strategies—they’re powerful. But they won’t stick unless you know how to manage your emotions. Emotional regulation is the missing piece—and this guide is the toolbox you’ve been searching for.<hr><h3 id="c8d7a1ba-1b7a-425b-b6c2-23ab410de30d" data-toc-id="c8d7a1ba-1b7a-425b-b6c2-23ab410de30d">This is for you if:</h3><ul><li>You’re tired of being overwhelmed by your emotions and just want a clear plan that works.</li><li>You want to start your ADHD journey but doubt yourself and worry you’ll fail.</li><li>You feel stuck in self-sabotage patterns like emotional eating, addictive behaviours, comparison, or constant self-blame.</li><li>You’re exhausted from “holding it all in” and ready for strategies that bring peace.</li></ul><hr><h3 id="38901d95-f49d-4ede-b9a6-e8be1237063b" data-toc-id="38901d95-f49d-4ede-b9a6-e8be1237063b" style="text-align: justify;">What You’ll Get</h3>Delivered instantly as a digital bundle you can print or access anytime, anywhere. Each section includes worksheets, downloadable PDFs, and captioned videos—so you can learn in the way that works best for you.✨ PDF Guides | 🎧 Audios | 📋 Videos | ❤️ Lifelong Support Tools Get instant access now!

A guide to help ADHD’ers understand and manage intense emotions—through awareness, acceptance, and practical tools. Gain clarity, create choice over reaction, and find peace instead of emotional chaos

From Chaos to Calm: Tools for Emotional Regulation

Ellie Bullock

Course Details

Course content