ADHD, Big Feelings and RSD: Emotional disregulation and more

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RODE NT-USB & Susan's iphone (work) Camera:

Welcome back.

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My friend IT IS ADHD,

powerful possibilities.

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I'm ADHD, coach Katherine.

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And this month, we are going to

be looking at emotions and ADHD.

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Throughout this month, we're going to

dig deep into emotional dysregulation.

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And we're going to make sure that you

really understand it and that you have

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an insight into what's happening and why.

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And the tools that you can use

to change your relationship

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with your emotions forever.

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That's right.

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I am going to spend the next five

episodes talking about emotions,

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ADHD, emotional dysregulation.

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What it means, how it happens,

what you can do about it.

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And more importantly, how you

can understand the impact it has

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on things like your focus, your

organization, your energy, It

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can lead you to isolate yourself.

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Other people might not

understand what's happening and.

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Maybe not invite you to things.

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It can lead you to self-sabotage and.

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Hold back from pursuing your dreams

because the emotional fallout.

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Feels so uncontrollable and overwhelming.

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But I passionately believe

that self-education.

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Is key to understanding our own.

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ADHD our neurology our emotions.

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Ever impact emotional dysregulation

is having on you right now.

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I believe that it can be improved.

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And I believe that you are

the person who can do that.

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I had no idea when I was growing up

that the intense emotions that I felt

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and sometimes felt like they actually

kept me captive and overwhelmed.

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Were an aspect of ADHD.

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We're going to start

today by just exploring.

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What an emotion is.

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Why it's different for people with ADHD.

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And a couple of the really popular

models of how we understand.

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Emotional dysregulation

and just have a chat about.

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Are they useful for you?

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Do you need to accept them?

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And we will end again as always.

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With a practical thing that you can

take away today for when you are

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feeling emotionally dysregulated.

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Let's begin by understanding what

emotional dysregulation is, particularly

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when it comes to people with ADHD

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the things you might notice

are very sudden mood changes.

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And I was talking to somebody yesterday.

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And they mentioned that.

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The joy.

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The euphoria that we sometimes

experience with ADHD.

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And I recognized immediately.

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The power of that positive feeling that

we get, when everything is lined up,

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we're doing something that we love.

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We're doing it really well.

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We get those bursts of joy and euphoria.

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And that is a really intense ADHD emotion.

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At the same time that can

very quickly turn into.

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Intense sadness because of everything

that's happening in the world.

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Something that may be happening

in your personal life.

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So these very quick mood changes are

an element of emotional dysregulation.

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It's possibly one of the

reasons, many people.

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Initially have a diagnosis

of another mood disorder.

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Before recognizing that actually

this rapid change is part of ADHD.

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And the emotional dysregulation.

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So the first thing is your moods

change intensely and rapidly.

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You may also find that when you

have become dysregulated, very

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upset, very angry, really unhappy.

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It's harder to come back to a place

of regulation, which I guess most

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people would call calming down.

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But in fact is all about being

in the appropriate emotional

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state for your circumstances.

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If something bad happens,

it's appropriate to be upset.

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If as an adult is having

an impact on your work.

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If you are somebody who

regularly has to take time off.

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Who regularly cannot complete work, who

is having trouble managing your reaction

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and response to things in the workplace.

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All of these things are sign

posts of emotional dysregulation.

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I want to say, I'm not a counselor

therapist or a psychologist.

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If you have any of these.

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Experiences.

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You do need to have them assessed.

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Because the last thing you want to

do is ignore something that could

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be treated like a mood disorder,

like depression or anxiety.

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So don't ignore these experiences,

but try to put them in the

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context of your longer term life.

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Have you always been somebody

who has this emotional response?

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Or is this a new thing?

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And this can be very difficult

if you're a woman going through a

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menstrual cycle, if you are entering

perimenopause and menopause.

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Your emotions are more likely to change.

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Is it something to do with a larger

hormonal change in your stage of life?

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Although, it's not part

of the diagnosis of ADHD.

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It is really important that

it's taken into account.

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It's really a core element.

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Of the experience of

ADHD and everyday life.

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And most people, when you talk to them,

say my biggest problem is procrastination.

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When you dig underneath the surface, the

procrastination is caused by the emotion.

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That they're avoiding.

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And so procrastination

is a temporary mood fix.

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Coming back to emotional dysregulation.

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Let's look at your brain.

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I do love the connections

between the emotions we feel and

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what's happening in the brain.

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And I think when you know more

about it, you'll love it too.

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I've talked before about your prefrontal

cortex and the impact of that on your

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executive functions, things like planning,

prioritizing, organizing time management.

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All the things that we struggle with ADHD.

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are largely connected to

your prefrontal cortex.

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And that is in the frontal

lobe of your brain.

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So think of the prefrontal

cortex in the frontal lobe.

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As the dashboard inside your car.

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It might be that our dashboard in ADHD.

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Is a bit too sensitive.

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So you might need to wiggles,

the wipers on the windscreen in a

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certain way to get them to come on.

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You may need to be very careful

when you're pressing the air

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con button, because it's going

to come out like a hurricane.

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So your dashboard and ADHD, your

prefrontal cortex, the frontal lobe.

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It's just a little bit more unpredictable,

a little bit more sensitive.

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To the input and how you drive the car.

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If you've ever had a new

phone or a new computer.

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And you're trying to get

used to the new buttons.

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You might find you're hitting

them too hard or too soft, or

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it's opening things at random.

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It's exactly the same with your prefrontal

cortex and the frontal lobe and ADHD.

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We just need to manage things

a little bit differently.

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The next part of your brain, you

need to think about with emotional

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dysregulation is the limbic system.

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Now,, this is a huge oversimplification,

but it's near the center of your brain.

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And this is where emotions are processed.

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And again, it's a bit

more sensitive with ADHD.

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It can also make it harder

for us to calm down.

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Finally, we've got to think

about your neurotransmitters,

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the chemical messengers.

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That carry.

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Signals from one part of

your brain to the other.

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And have particular jobs.

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And of course we think of dopa mean

was ADHD, but also nor epinephrin.

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No dopamine and norepinephrine

work in partnership, the react

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to the anticipation of reward.

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The feeling of pleasure.

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The excitement.

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But we know that the

number of transmitters.

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And the way they reacted to

Permian is different with ADHD.

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So instead of your brain being able to

fairly easily balance itself out, so

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you're motivated and you can take action.

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You're excited.

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And then you can come down with

ADHD that balances less predictable.

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That's one of the reasons why.

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Many of us take medication and many

of us respond to it, but not everyone.

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And each of these parts of the brain

is exactly the same in all humans.

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But with ADHD, we know that the

frontal lobe functions differently.

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There can be less activity

in the frontal lobe.

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And the structure can be different.

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There can be weaker connections

between different parts of your brain.

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And this physical difference

in the structure of your brain.

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Changes your response to emotions,

for all the recent discussions about.

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Chicken nuggets and metabolism

and things like that.

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Your brain is functionally.

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Structurally different because

your genes are different.

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That are some people who experienced

ADHD, like symptoms because of.

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Lead poisoning or other problems.

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But.

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The majority of people with ADHD are

genetically different and their structure.

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And function of their brain is different.

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Let's except you have a different brain.

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That it works in a slightly different way.

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And no let's look at what an emotion is.

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What's happening inside your brain

while you experienced that emotion.

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So each emotion is a

response to a trigger.

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This could be something that's

external, like a conversation.

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Or it could be internal, a memory.

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Or a sensation.

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Pain that you have.

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It can be a thought.

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An external or internal event.

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Is the trigger.

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And that information is sent

to the brain, to the thalamus.

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Your thalamus is like a relay station.

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It's the guy in the telegram office

tapping the signal and it sends

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the message to your amygdala.

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So the sensory information

comes through this thalamus

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and heads over to the amygdala.

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And the problem here is that

your amygdala response is.

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Quick, super quick.

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And an emotion doesn't pass

through your cortex where Mr.

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Logic sits and says, is this

a proportionate response?

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So is this a logical though?

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It goes straight from the thalamus.

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Must have the.

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amygdala where you have

an emotion really quickly.

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The amygdala, isn't gonna question

whether this is true or not.

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It's only interested in.

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Is this a threat or is it safe?

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It's going to keep you

safe no matter what.

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So if you're a amygdala senses, a

threat or a significant emotional event.

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It triggers your fight

or flight or freeze.

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And that is where we quite often.

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I experienced the dysregulation.

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Once it's gone through the amygdala.

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The information is passed to your cortex.

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Now the cortex takes its time and

looks at the context, looks at

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your past history, your experience.

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And then it makes an assessment.

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About what the appropriate

response would be.

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And that's when your

neurotransmtters are released.

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So dopamine serotonin, nor epinephrin.

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For example, serotonin is

associated with stabilization.

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And these modularly or shape

our emotional response.

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The emotional reaction, the

emotional response shaped

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by these neuro-transmitters.

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Leads to a physiological change,

a physical change in your body,

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which creates a feedback loop.

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And you might start to experience

an increase in cortisol.

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So your heart rate goes up.

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You start to sweat and

your body sinks oil.

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I'm experiencing.

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A high heart rate.

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I'm sweating.

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Something scary must be happening.

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So then the amygdala perks its

ears up again and I said something

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scary is happening and you can see

how this loop of emotion begins.

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From a thought.

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A conversation, a memory.

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And it very quickly becomes a reality

as far as your brain is concerned.

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At this point, your prefrontal

cortex and the hippocampus should

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be able to assess the situation.

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And establish whether you need to

maintain this level of response.

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Whether this emotion is appropriate or

whether things can return to a stable

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base . And that's one of the things

that we do as parents when we're.

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Physically soothing consoling,

offering safety to a child.

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We're acting as the external

hippocampus, the external

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prefrontal cortex for this person.

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Who's not quite able to set

their own brain down again.

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And an emotional dysregulation.

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There are several points.

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Where this process can be interrupted.

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Very early on.

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You might find that you're a amygdala

reacts too quickly or too strongly.

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And there's some evidence that this

happens more in people with ADHD.

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This happens.

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Because of how our brains are built.

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It could be that our brains have

this rapid amygdala response

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because of our experience.

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As people with ADHD and we're conditioned.

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By our circumstances to

respond more quickly.

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But this is how we are built.

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And that leads to an overreaction.

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I know that.

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I'm a person who jumps and

react to really quickly, too.

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Noises and things.

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way out of line with

anybody else around me?

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RODE NT-USB & Susan's iphone (work) Camera-1:

No.

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You have an idea of what's

actually happening in your brain.

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And throughout, the rest of your

body, when you experience an emotion.

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And you understand.

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why your brain responds

to that in a way that.

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Could be seen as dysregulated.

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Let's think about how

psychologists have explained this.

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And the two people I went

to look at today are Dr.

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Russell Barkley.

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And

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dr.

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William Dodson.

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And these are two of the most influential.

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writers, educators.

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clinicians in ADHD medicine at the moment.

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Today, we'll look at.

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Dr.

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Russell Barkley's model

of D E S R deficient.

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Emotional self-regulation.

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And Dr.

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William Dotson's RSD

rejection sensitive dysphoria.

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These are important

topics and some people.

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Won't even have a conversation about

RSD because they feel that if you

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question how it's been explained.

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It is an.

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Invalidation of their experience.

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And it's a questioning of the reality.

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Of their emotional life and the impact.

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It's hard on them.

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I want to make it very clear.

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That is not what I'm doing today,.

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Let's look at these two models.

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And understand what they are.

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What the strengths are.

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And if there are any areas where, we might

question their usefulness or what the

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implications are for your everyday life.

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Let's begin with D E S R because it's

the one fewer people have heard about.

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Deficient emotional self

regulation proposed by Dr.

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Russell Barkley, who everyone has seen

in clips on the internet talking about.

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Hope body ADHD can be.

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Is deficient emotional self regulation.

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So emotional dysregulation fits

really well with us, and it is very

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much a part of the understanding

that our executive functions.

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Is it.

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Less efficient in an ADHD

brain because of the structural

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neuro-transmitter differences

that we've talked about before.

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And it's very much connected

to our impulsivity.

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Our inability to put the brakes on.

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In time.

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It means that we might have

a harder time self soothing.

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And find it more difficult

to focus our attention back.

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I don't think there's anything

controversial in any of that.

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And it's not suggesting the old emotions

are exceedingly negative or exceedingly.

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Out of control, just that.

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Our ability to point the torch of our

emotional focus and the direction we want.

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Isn't quite what we would like.

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At our age and stage of development.

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And Dr.

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Barkley's model is widely

supported by research and.

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We include articles that

you can go and read.

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In the show notes as always.

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It puts it very much in the context

of wider executive function problems.

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Like prioritization.

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Impulsivity time management organization.

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So it's definitely was in the same context

of an executive function model of ADHD.

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It also lines up with

the observed neurological

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differences in our frontal lobes.

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And in the limbic system.

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. So there is.

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Good objective evidence.

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both in terms of studies,

journal articles.

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Also in the physical evidence.

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And thank goodness for FMRs,

which allow us to observe.

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How our brains are working

in different areas.

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And so you would think that D E S R is

the one that most people would understand.

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Recognize and identify with.

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Because

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it's not incredibly negative.

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It allows us to have those.

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Highs and lows.

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It fits with the executive dysfunction.

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But instead the one that everybody

talks about on social media, Is

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RSD rejection sensitive dysphoria.

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So what's that about?

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And where did that come from?

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RSD rejection sensitive dysphoria.

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was kind of first given that name by Dr.

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William Dodson.

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And his take on it is that.

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This is an exaggerated response

that should respond to medication.

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He Proposed this idea and the

general public with ADHD.

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And thought, wow.

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Somebody understands.

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Somebody understands just

how painful I find rejection.

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How sensitive.

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I feel to the.

346

: 00:17:05

Responses of other people.

347

: 00:17:07

And the difficulty is that this is

all very subjective and anecdotal.

348

: 00:17:12

. I think there's a lot more

material being produced.

349

: 00:17:15

Now.

350

: 00:17:15

People are paying attention to

this aspect of our emotions.

351

: 00:17:19

And of course, when you

pay attention to something.

352

: 00:17:21

Thank goodness people take it

seriously, but you also get more

353

: 00:17:24

funding and money for research.

354

: 00:17:26

So from a clinical scientific

point of view, it's definitely

355

: 00:17:31

seen as something that is.

356

: 00:17:33

Symptom or a subset of experiences

of emotional dysregulation.

357

: 00:17:38

Or deficient emotional self-regulation.

358

: 00:17:40

Rather than being something.

359

: 00:17:42

Out there on its own.

360

: 00:17:43

And so far.

361

: 00:17:45

And I would love to be.

362

: 00:17:46

Proven wrong, or if somebody knows

an article that you can send to

363

: 00:17:49

me, At the moment, I haven't found

a unique pathway in the brain.

364

: 00:17:55

That is.

365

: 00:17:55

Triggered.

366

: 00:17:56

Or is, has an response elicited.

367

: 00:17:59

That could be identified clearly as RSD.

368

: 00:18:02

In the ADHD brain.

369

: 00:18:04

I may be wrong because there's

fantastic research being done.

370

: 00:18:07

All the time.

371

: 00:18:08

And I have to be honest, the

problem that I have with RSD.

372

: 00:18:13

Is that it pathologizes.

373

: 00:18:15

The intensity of ADHD emotions.

374

: 00:18:18

And.

375

: 00:18:19

We already have enough of that.

376

: 00:18:20

Happening was our executive functions.

377

: 00:18:24

And the difference

between a mood disorder.

378

: 00:18:27

And a pathologized ADHD mood.

379

: 00:18:30

Is that a mood disorder generally

lasts and is consistent.

380

: 00:18:34

If you're depressed.

381

: 00:18:36

The doctor will ask you if you've been

experiencing it for two weeks or more.

382

: 00:18:39

With ADHD, emotional regulation.

383

: 00:18:42

And dysregulation, these mood changes are.

384

: 00:18:45

Much quicker than you would

find in something like bipolar.

385

: 00:18:48

Much more up and down VD, then

you would find in something like

386

: 00:18:52

anxiety or clinical depression.

387

: 00:18:55

So RSD feels a little bit like

saying you experienced this, but

388

: 00:19:00

this is a pathology is wrong.

389

: 00:19:02

Rather than this is an

element of your whole brain.

390

: 00:19:06

Difference.

391

: 00:19:07

What we often see in ADHD as our

highs are high and our loos are lower.

392

: 00:19:12

And David Giwerc and

Barbara Luther from ADDCA.

393

: 00:19:15

wrote paper in response to understanding

RSD when it first was presented.

394

: 00:19:20

And the felt the same

395

: 00:19:22

Is that.

396

: 00:19:23

An ADHD.

397

: 00:19:24

Person's moods are always

triggered by an event.

398

: 00:19:27

A person, a comment.

399

: 00:19:29

An interaction either with our

thoughts or with the outside world.

400

: 00:19:32

Rather than the kind of dysthmyia that

people have this overall low mood.

401

: 00:19:38

But when you label something.

402

: 00:19:40

As dysphoria.

403

: 00:19:41

And pathologize it.

404

: 00:19:43

It gets.

405

: 00:19:43

It's stuck.

406

: 00:19:44

It becomes something we recognize and

identify Barbara, who is my teacher

407

: 00:19:49

always said bad is stickier than good.

408

: 00:19:51

Guess what, if you label your

emotional response to something as

409

: 00:19:56

a rejection, sensitivity, dysphoria.

410

: 00:19:58

It becomes something that you

can hang on to and stick with.

411

: 00:20:03

And yes, it is painful.

412

: 00:20:05

It's exquisitely painful.

413

: 00:20:07

And.

414

: 00:20:07

I would never diminish

anybody's experience of this.

415

: 00:20:11

But I would question its

usefulness for most people.

416

: 00:20:14

And in a few episodes, I'm going

to share a concept that I think.

417

: 00:20:18

It gives you a different perspective.

418

: 00:20:20

And allows you to

embrace that sensitivity.

419

: 00:20:23

But in a more.

420

: 00:20:25

Possible.

421

: 00:20:26

And we're possible way.

422

: 00:20:27

In a way that allows you to understand it.

423

: 00:20:29

In a useful.

424

: 00:20:31

Context.

425

: 00:20:32

Let's just finish our.

426

: 00:20:33

Look at D E S R and RSD by thinking.

427

: 00:20:36

are they useful ideas.

428

: 00:20:37

For us in our everyday life

and for the implications.

429

: 00:20:41

With D E S R.

430

: 00:20:42

We're going to expect a broader

range of emotional reactivity.

431

: 00:20:46

You're going to experience heightened,

emotional reactions and responses.

432

: 00:20:51

And we also know that your impulse

control is going to be affected.

433

: 00:20:55

Because when you're busy

dealing with an emotion, you're.

434

: 00:20:58

Ability to control your impulses

is also going to be impacted.

435

: 00:21:01

So it could have a impact

on your daily life.

436

: 00:21:05

But this is a broader range

of emotions rather than a

437

: 00:21:08

incorrect way to feel things.

438

: 00:21:11

It's just.

439

: 00:21:12

The volumes turned up to 11.

440

: 00:21:14

If you are of a certain

age, you'll understand.

441

: 00:21:15

And of course this could affect

things like your relationships.

442

: 00:21:19

But there are ways that you can

improve that through communication.

443

: 00:21:22

Hey, fostering empathy and compassion

between partners between family members.

444

: 00:21:28

But this emotional turbulence

will require some effort.

445

: 00:21:31

If you want to manage.

446

: 00:21:32

Impact on your daily life.

447

: 00:21:34

It's not going to just go away.

448

: 00:21:36

Without you making any effort

449

: 00:21:37

what is the impact and the implication

of rejection sensitivity, dysphoria.

450

: 00:21:42

On the one hand.

451

: 00:21:43

It's really fantastic for self-awareness.

452

: 00:21:46

Allows people to feel seen to

understand their own reactions

453

: 00:21:50

and their own sensitivity.

454

: 00:21:52

It can also have an impact

on personal relationships.

455

: 00:21:56

And I think it's really important that

anyone who is in a relationship or in

456

: 00:22:01

a family, And a class of friendship

with someone with ADHD is aware.

457

: 00:22:05

That we are acutely aware and

sensitive to what other people are

458

: 00:22:10

thinking and what they're seeing.

459

: 00:22:12

And hopefully they're seeing it.

460

: 00:22:13

And there is this awareness

that can be really powerful.

461

: 00:22:17

At the same time, it can also be wrong.

462

: 00:22:19

The thing is that there are things you

can do if you are very sensitive and

463

: 00:22:23

you can learn things like mindfulness

and stress relief, and that are CBT

464

: 00:22:28

techniques that are very helpful.

465

: 00:22:30

Overall, both of these, I think

can work very nicely together.

466

: 00:22:35

As long as we keep in mind

that the ADHD experience is.

467

: 00:22:39

One of maximizing.

468

: 00:22:41

And we maximize our emotions in the

same way as we maximize our attention.

469

: 00:22:48

When we are interested, we hyper-focus,

and we can disappear for hours, days.

470

: 00:22:53

Into something that we're

passionately interested about.

471

: 00:22:55

But that interest is also an

emotion and it's a positive one.

472

: 00:23:00

When it's in the right direction.

473

: 00:23:02

So think of.

474

: 00:23:03

RSD as being under the umbrella.

475

: 00:23:05

Of this.

476

: 00:23:06

Emotional self regulation that Dr.

477

: 00:23:09

Barkley talks about.

478

: 00:23:10

But be aware that.

479

: 00:23:11

At no point.

480

: 00:23:13

Should a label disempower.

481

: 00:23:15

You.

482

: 00:23:15

And in a couple of episodes.

483

: 00:23:17

I'm going to introduce the

concept which is emotional.

484

: 00:23:21

Acuity resonance ear.

485

: 00:23:22

And it's about.

486

: 00:23:24

Taking that emotional

awareness, that sensitivity.

487

: 00:23:27

That.

488

: 00:23:27

Fantastic responsiveness that you have.

489

: 00:23:30

And using it as a positive

strengths that you can lean into

490

: 00:23:35

when you really understand it

491

: 00:23:37

But for now we're going

to look at simple things.

492

: 00:23:40

That are going to affect your emotional

self-regulation and move on from

493

: 00:23:44

these clinical models into things

that affect your emotional self

494

: 00:23:49

regulation on a day-to-day basis.

495

: 00:23:51

And then.

496

: 00:23:51

Briefly what you can do with them.

497

: 00:23:53

RODE NT-USB & Susan's iphone (work) Camera:

Let's look at three things that everybody

498

: 00:23:56

with ADHD will experience and that

can disrupt your emotional regulation.

499

: 00:24:01

The first is a lack of sleep.

500

: 00:24:03

If you are experiencing

problems, sleeping.

501

: 00:24:06

That is going to affect your emotional

regulation because your whole brain

502

: 00:24:11

responds to that lack of rest.

503

: 00:24:13

It's been shown to affect things like how

we eat and how we behave during the day.

504

: 00:24:18

But an ADHD, this effect is magnified.

505

: 00:24:21

If you are a person who's

in a stressful environment.

506

: 00:24:24

You're going to have

more cortisol already.

507

: 00:24:27

And then if you add in the ADHD,

Overreaction of the amygdala.

508

: 00:24:31

You can see why you get this

really exaggerated response.

509

: 00:24:35

And something that some people ignore, but

it's an important part of living with ADHD

510

: 00:24:41

is an overstimulation, a sensory overload.

511

: 00:24:44

If your senses are being overwhelmed,

if it's too loud, too noisy, too

512

: 00:24:49

smelly, too bright, too fast.

513

: 00:24:51

All of these things, your brains already

processing all of that information

514

: 00:24:56

and trying to make sense of that.

515

: 00:24:58

Where perhaps less good at filtering out.

516

: 00:25:01

And this can also lead us to quicker

and more intense emotional responses.

517

: 00:25:06

So when somebody taps your arm or

interrupt you, you're more likely to.

518

: 00:25:09

Explode.

519

: 00:25:10

Now one thing I'm going to look at

in a episode in a couple of weeks is.

520

: 00:25:14

The impact of myths around ADHD

and how that affects our emotions.

521

: 00:25:18

But one that I want to address

right now is that this is

522

: 00:25:21

somehow a lack of willpower.

523

: 00:25:23

And you're just being too sensitive.

524

: 00:25:25

If it was only that simple.

525

: 00:25:27

Nobody who experiences emotional

dysregulation would continue to do so.

526

: 00:25:32

if it was simply a matter of choice.

527

: 00:25:34

There are things that we can do.

528

: 00:25:36

And there are steps that we

can take to support ourselves.

529

: 00:25:40

And look after it ourselves.

530

: 00:25:42

But it's not something that

you have chosen to experience

531

: 00:25:45

because it's generally.

532

: 00:25:47

Unpleasant.

533

: 00:25:48

And every single human

being on the planet.

534

: 00:25:51

wants to avoid unpleasant experiences.

535

: 00:25:54

We're going to look at long-term

strategies in future episodes.

536

: 00:25:58

I want to give you a couple

of things that you can do.

537

: 00:26:02

When you are starting to recognize

that you are experiencing

538

: 00:26:06

emotional dysregulation.

539

: 00:26:07

These are no.

540

: 00:26:09

Miracle cures.

541

: 00:26:10

You're still going to

experience the emotion.

542

: 00:26:13

But.

543

: 00:26:14

If you practice them enough.

544

: 00:26:16

They will start to allow you to

regain that balance and that control.

545

: 00:26:21

More quickly.

546

: 00:26:22

A lot of people talk about

mindfulness for ADHD.

547

: 00:26:25

I personally.

548

: 00:26:26

Love ADHD, mindfulness.

549

: 00:26:28

But there are important caveats that

I want to pop into this episode.

550

: 00:26:33

There are some people for

whom it is not suitable.

551

: 00:26:36

If you have PTSD.

552

: 00:26:38

If you are managing trauma

and are not in a great place.

553

: 00:26:43

Traditional mindfulness con.

554

: 00:26:45

Be harmful.

555

: 00:26:46

When we begin to focus inward,

we can become overstimulated.

556

: 00:26:50

We can.

557

: 00:26:51

Spiral into rumination.

558

: 00:26:53

We can expedience intense.

559

: 00:26:55

low moods and if we're being mindful of

our thoughts, then if you have distressing

560

: 00:27:01

negative thoughts, that's not helpful.

561

: 00:27:03

And of course we have the

difficulty with focusing.

562

: 00:27:06

Expecting people with ADHD to be

able to focus for 35 40 minutes.

563

: 00:27:12

For traditional mindfulness practice is.

564

: 00:27:14

Hopeful.

565

: 00:27:15

Let's see it's hopeful.

566

: 00:27:16

If not unrealistic.

567

: 00:27:18

What can you do in stead?

568

: 00:27:19

And these are things that you can do.

569

: 00:27:21

When you feel emotionally dysregulated.

570

: 00:27:23

Think about.

571

: 00:27:24

A mindful moment.

572

: 00:27:26

Thinking about being fully present

in your body in the present moment.

573

: 00:27:30

So being very conscious of how your feet

are touching the floor, the weight of

574

: 00:27:36

your body, as it passes through your legs.

575

: 00:27:38

Eh, hold on to something.

576

: 00:27:40

In front of you or beside

you and feel where your

577

: 00:27:43

fingertips make contact with it.

578

: 00:27:46

Come into the present moment.

579

: 00:27:48

Rather than allowing year main

to spiral off into negative.

580

: 00:27:52

memories.

581

: 00:27:53

And simply breathe.

582

: 00:27:55

And focus on filling up your stomach.

583

: 00:27:57

As you breathe in.

584

: 00:27:58

Slowly.

585

: 00:27:59

But don't try to do it for

more than one or two breaths.

586

: 00:28:02

We're just asking your brain

to come back to right here.

587

: 00:28:06

. And to focus on the breath and the

contact of your skin on the surface.

588

: 00:28:11

The weight of your feet on the floor.

589

: 00:28:13

You might find that something

like a walking meditation or

590

: 00:28:17

walking mindfulness practice is

something you can use every day.

591

: 00:28:21

If you're starting to feel

emotionally dysregulated at work.

592

: 00:28:25

Can you take a break?

593

: 00:28:26

Go for a walk around the block and

again, be very conscious of how your

594

: 00:28:31

feet feel as they touch the ground.

595

: 00:28:33

How your body experiences,

the swinging of your arms.

596

: 00:28:37

Think about your breath coming in and

filling up your lungs as you go around.

597

: 00:28:43

And.

598

: 00:28:43

We're distracting your body

and asking it just to attend.

599

: 00:28:47

To the experience of the world right now.

600

: 00:28:50

Rather than the.

601

: 00:28:51

Exaggerated overwhelming inner world

where these emotions are in charge.

602

: 00:28:56

And of course, there's the old

5, 4, 3, 2, 1 technique, which

603

: 00:29:00

is something children can learn.

604

: 00:29:02

You look for.

605

: 00:29:03

Five things that you can see.

606

: 00:29:05

Four things that you can touch.

607

: 00:29:07

Three that you can hear.

608

: 00:29:09

Too, you can smell.

609

: 00:29:11

And one, you can taste.

610

: 00:29:12

This helps you to come back

into the moment again, without.

611

: 00:29:16

Deep introspection deep inner thinking.

612

: 00:29:19

If it's overwhelming and you're

experiencing a sensory overload.

613

: 00:29:24

Focus on one external

object and simply breathe.

614

: 00:29:27

While you look at that one external

object, it could be a tree.

615

: 00:29:31

It could be.

616

: 00:29:32

Chair, it doesn't matter.

617

: 00:29:34

Ideally it's something not chose.

618

: 00:29:35

Something that we know provokes

a calm response, like nature.

619

: 00:29:40

Flowing water.

620

: 00:29:41

These are all perfect.

621

: 00:29:42

If you can't do that.

622

: 00:29:43

Pick one thing and only focus on that.

623

: 00:29:46

Just for a few breaths until you

feel yourself coming back together.

624

: 00:29:50

If you do have PTSD, if you're

experiencing trauma or burnout.

625

: 00:29:55

Get professional advice

as quickly as possible.

626

: 00:29:59

Not from me.

627

: 00:30:00

I don't coach on those things.

628

: 00:30:01

It's outwith my remit.

629

: 00:30:03

But there are people who are qualified.

630

: 00:30:05

And more generally.

631

: 00:30:07

We're likely to expedience

emotional dysregulation.

632

: 00:30:10

When we feel that things

are out of control.

633

: 00:30:13

And one of the simple ways to do

that is to have a kind of structure.

634

: 00:30:18

Or routine in your life?

635

: 00:30:19

And I know some people I hate

retain, I can't stick to a routine.

636

: 00:30:23

That's maybe cause it's not

the right routine for you.

637

: 00:30:27

Our routine has to be flexible.

638

: 00:30:29

It has to be adaptable and changeable

because when we try to do exactly

639

: 00:30:34

the same thing every day, Very

soon, we're going to get bored.

640

: 00:30:38

And then we'll drop the whole thing.

641

: 00:30:40

So instead of doing that.

642

: 00:30:41

Think about how loose can

you make the structure?

643

: 00:30:45

Is it simply getting up at

the same time every day.

644

: 00:30:47

Is it simply having the first half

hour of your day without your phone?

645

: 00:30:51

And reading something interesting.

646

: 00:30:54

That you enjoy.

647

: 00:30:55

It doesn't have to be a self-help book.

648

: 00:30:57

There's so many of those.

649

: 00:30:59

What do you enjoy reading?

650

: 00:31:00

I spent half an hour doing that

instead of looking at your phone, but

651

: 00:31:05

it doesn't need to be complicated.

652

: 00:31:07

And simply making that your structure.

653

: 00:31:10

It gives you a routine.

654

: 00:31:11

That is not confining.

655

: 00:31:14

And it's that.

656

: 00:31:14

Feeling of being confined.

657

: 00:31:16

I think we rebel against.

658

: 00:31:18

And of course that feeling

of confinement provokes an

659

: 00:31:21

emotion because we feel trapped.

660

: 00:31:23

So we look for freedom.

661

: 00:31:24

Your emotional reaction

starts off all over again.

662

: 00:31:28

That's why, when you're

thinking about a routine.

663

: 00:31:30

how loose and free.

664

: 00:31:32

Can you make it very gentle, very light.

665

: 00:31:34

There is good solid research that shows

routines and structure help ADHD brains.

666

: 00:31:41

Because we have less week

of executive functioning.

667

: 00:31:45

To do every day.

668

: 00:31:47

And we're going to go into great

depth on that in a couple of episodes.

669

: 00:31:51

Think about.

670

: 00:31:52

Dr.

671

: 00:31:52

KathleenNadeau m E N D S S.

672

: 00:31:56

Those are her ingredients

for a great healthy routine.

673

: 00:32:01

The people with ADHD need.

674

: 00:32:03

And it's mindfulness exercise nature.

675

: 00:32:06

Good diet.

676

: 00:32:07

Social interaction and sleep.

677

: 00:32:10

And if you can get those into

your daily life, in any shape

678

: 00:32:13

or form that works for you.

679

: 00:32:15

You're going to feel that you have

a routine, which is unique to you.

680

: 00:32:19

But it's going to meet those

essential needs to keep your ADHD

681

: 00:32:22

brain healthy and functioning.

682

: 00:32:24

And to allow you to do that.

683

: 00:32:26

I've created a notion template.

684

: 00:32:28

And a Google doc, which you can download.

685

: 00:32:31

And which are going to

allow you to become aware.

686

: 00:32:35

All of your emotions.

687

: 00:32:36

How your routine is affecting them.

688

: 00:32:39

There's a waiting list

page for it just now.

689

: 00:32:41

Whatever you look, I'm going to have

a link for you to join the wait list.

690

: 00:32:44

If you want access to that notion

tracker and the Google doc.

691

: 00:32:48

That early simple version

is going to be free.

692

: 00:32:50

I'm working on.

693

: 00:32:51

A really lovely one, which

will show you very clearly how

694

: 00:32:55

all of this comes together.

695

: 00:32:57

And how to maximize the good stuff about

ADHD, without being overwhelmed by the

696

: 00:33:02

challenges, the emotional dysregulation.

697

: 00:33:05

If you want to join the

waiting list for that.

698

: 00:33:07

Check my links.

699

: 00:33:08

It will be wherever you see my name.

700

: 00:33:10

And you'll be first on the list to

get access to that when it comes out.

701

: 00:33:14

And the next episode we

are going to be looking at.

702

: 00:33:17

ADHD and stress.

703

: 00:33:19

And I think this is a really

important one, because as I said

704

: 00:33:23

before, when your stress levels are

high, your cortisol level is high.

705

: 00:33:27

Apart from the physical health

problems that you have at can

706

: 00:33:30

create real mental stress and strain

707

: 00:33:33

if you have ADHD.

708

: 00:33:34

So come back next week to learn

more about ADHD and stress.

709

: 00:33:38

I've what it looks like, how to manage it.

710

: 00:33:41

And get on the waiting list.

711

: 00:33:43

For the notion and Google documents

that will allow you to see the

712

: 00:33:47

proof that this is happening to you

and learn how to manage it better.

713

: 00:33:51

I would love to hear from you if you've

experienced emotional dysregulation.

714

: 00:33:56

What it's meant for you?

715

: 00:33:57

The impact has been for you.

716

: 00:33:59

And if you're in the very loose and not

remotely official team bulb use that

717

: 00:34:04

hashtag and I will keep an eye out for

you and we'll look at how emotional

718

: 00:34:09

dysregulation and stress and ADHD.

719

: 00:34:12

Act together.

720

: 00:34:12

And over the next few weeks, we're

going to transform how you understand

721

: 00:34:17

this and how you respond to it.

722

: 00:34:18

And how you can manage it going forward.

723

: 00:34:20

So thank you again for joining me

today on ADHD, Powerful possibilities.

724

: 00:34:26

Do you share this?

725

: 00:34:27

If it's been valuable for you and come

back next Wednesday for your next episode.