For those moments when the smallest thing feels impossibly big.
Some days, your emotions might feel like they arrive before you do. A minor delay sparks panic. A small disagreement feels like rejection. One unexpected comment can echo in your head for hours.
These reactions aren’t overreactions. They’re signs of emotional dysregulation — one of the lesser-known but most impactful aspects of ADHD. The ADHD brain processes feelings fast and intensely. There’s no buffer, no filter, and often no pause.
At get Mind, we believe emotional regulation starts with awareness — not suppression. You don’t need to shut down how you feel. You just need space to feel it safely. Here are a few quiet ways to help make that space.
1. Notice the Build-Up, Not Just the Explosion
Emotional responses often feel sudden — but they usually build.
Your body might notice first. A tight chest. Fidgeting. Heat rising. These signs matter. They’re early clues that your nervous system is tipping out of balance.
Next time you notice them, try this: stop, soften your jaw, and exhale slowly.
You don’t need to change your emotion. Just recognise it. That small pause can shift the outcome.
2. Let Your Hands Help You Calm Down
Emotional dysregulation lives in the body as much as the brain. That’s why physical tools can help settle what words can’t.
The get Mind: Seesaw Haptic Clicker is designed for this. It’s silent, pocket-sized, and repetitive — offering a grounding rhythm that brings you back into the moment.
You don’t have to explain what you’re doing. You don’t have to excuse yourself. You just press, breathe, and let the moment pass through.
3. Rehearse Responses for Difficult Moments
When feelings are high, language disappears. That’s why it helps to prepare gentle scripts for common situations:
• “I need a second — I’ll be right back.”
• “I’m feeling overwhelmed, but I want to continue this when I can.”
• “Let me take a breath before I respond.”
You’re not being dramatic. You’re being honest. And that honesty builds trust — with others and with yourself.
4. Accept That Regulation Isn’t Always Quiet
Sometimes regulation looks calm. Other times it’s pacing, squeezing a fidget, crying quietly in the loo. That’s okay.
Regulation isn’t about appearing okay. It’s about getting through the wave without sinking.
Let yourself feel it — and give yourself something small to hold onto. The Kinetic Spinner or Flow Spinner can help externalise the moment — giving your hands something to do while your mind softens.
A Quiet Companion, When You Feel Too Much
Emotional sensitivity isn’t a flaw. It’s information. And it’s survivable.
At getmind.co.uk, we create tactile tools that meet you where you are — not to fix how you feel, but to support you as you move through it.
You don’t need to be less emotional. You just need space for the emotion to pass — and something gentle to guide you through it.
Further Reading & Resources:
ADDitude: What Is Emotional Dysregulation in ADHD?
CHADD: Understanding ADHD and Emotional Regulation
Understood.org: How ADHD Affects Emotional Control
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