ADHD & Emotional Regulation: 10 Easy Ways to Tame the Tornado
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ADHD & Emotional Regulation: 10 Easy Ways to Tame the Tornado
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When ADHD emotions hit, ‘just breathe’ doesn’t cut it. Here’s neurologically-backed first aid for meltdowns—no toxic positivity, just tools that actually work when you’re spiraling.
- Get even more content from this episode’s blog post here.
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- Homework: Pick one tool from the episode to pair with your biggest trigger this week—then DM us your win (or fail!). As always, no judgment.
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Who Should Listen
- Moms who’ve cried in the pantry after snapping at their kid over a single sock.
- ADHDers told they’re “too sensitive” when their brain is literally in fight-or-flight.
- Anyone who needs strategies faster than their next emotional tailspin.
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What You Get In This Episode
- The Ice Pack Hack: How cold water on your wrists can halt a meltdown mid-spiral.
- “Name It to Tame It”: The 5-second game to ID emotions before they hijack you.
- Angry Laundry Therapy: Why throwing sock balls resets your nervous system (science agrees).
- Emotional Menus: Pre-planned coping strategies for predictable triggers (bonus: ours includes sour candy).
- Sensory Shock Tactics: From sour candy to fidget toys—instant brain redirects.
- Rage Journaling 101: How voice memos or rants prevent emotional bottling.
- Self-Compassion ≠ Coddling: Why ADHD brains need this neurological first aid.
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Bios
Caitlin Kindred: ADHD mom, regular frustration-crier, and enthusiastic sock-ball thrower.
Ariella Monti: The friend who hands you ice packs and sour candy during meltdowns.
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Sources and Mentions
- 🧠 CHADD – ADHD emotional dysregulation research.
- 📚 ADDitude Mag – The holy grail of ADHD info.
- 🎧 How to ADHD (YouTube) – Visual explainers on emotional hijacking.
- 🔉 Loop Earplugs – Caitlin’s overstimulation lifesaver (not sponsored, just obsessed).
- 📖 Ariella’s Roots in Ink – Use code CKANDGK for 20% off at ariellamonti.com.
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CK & GK
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