When Your Feelings Feel Too Big: A Practical Guide to Emotional Dysregulation
A practical guide to managing emotional dysregulation for those with AUDHD. Learn to identify your triggers, build a regulation toolkit, and create proactive systems for emotional balance.
Emotional dysregulation is common for AUDHD brains due to unique stressors like sensory overload and social friction. This guide offers a simple framework to manage it.
Common Triggers to Watch For
Sensory Overload
Too much noise, bright or flickering lights, strong smells, or uncomfortable textures.
Social Friction
Unexpected changes, the high effort of social masking, and communication misunderstandings.
Internal Stressors
Negative thought spirals (rumination), unmet needs like hunger or fatigue, and executive function struggles.
Three Core Strategies
Identify Triggers
Notice what sensory, social, or internal factors lead to overwhelm. Keep a simple log if it helps.
Build a Regulation Toolkit
Have immediate, low-effort tools ready: sensory aids (headphones, fidgets), grounding techniques, and an exit plan.
Create Proactive Systems
Prevent overload by managing your energy, setting clear boundaries, and creating a sensory-friendly environment.
Important to Remember
This is a journey of self-discovery, not about fixing a flaw. Practice self-compassion and celebrate small victories as you learn what works for you.