Managing your emotions
Do you ever experience intense emotions, that feel overwhelming? Do you feel like you cannot control your emotions, often feeling frustrated, scared, anxious or even angry?
For example, you may feel deeply frustrated when asked to stop a favourite activity or overwhelmed by loud noises.
This is really common for those who have ADHD, and we can help you manage your emotions. You may want support from your parents, friends, siblings or teachers with this.
Let’s look at some of the tools you may find helpful.
Identify triggers together
Start by looking at and thinking about what situations seem to start strong emotions in. This might be things like leaving the park, sensory overload (e.g. too many people, too much noise), or frustration with tasks that are too difficult.
Write down patterns you notice, and then gently discuss these observations with your child.
This step is all about learning what situations are hard for you.
Let’s spend some time thinking about the situations that are hardest for you. We looked at some of these situations last time. Are there any others where you notice it is hardest?
Agree ways to help and practice tools
Talk to your parents, friends, siblings or teachers to find ways which could help with these situations. Tools such as breathing deeply, counting to ten, picturing a calm place that you enjoy can all help.
You may find it helpful to practice these things before you need to use them.
Let’s practice some now.
Pause and breathe
When you get caught in a bad situation, pause for a few seconds. Try to stop yourself from reacting right away. if you need to walk away, go ahead. Use some deep breathing.
As you wait, slow your breathing. You can practice ‘7-11 breathing’.
- Breathe in for the count of 7
- Hold for 7
- Breathe out for 11
- Continue until you can think calmly again
Grounding
Grounding is paying attention to what is happening around you right now.
Paying attention to just one thing at a time, and really thinking about that one thing, can help to stop us from feeling overwhelmed.
Have you ever noticed how the grass in your garden, or the school playing field, or the park, feels under your feet if you take your shoes off? Really paying attention to the colour of the grass, how green it is, how dry or wet it is, even how it sometimes tickles our feet, can help us to take away from what is making us feel scared or worried, and help us to feel calm.
Is there anything that you could try this with? Why don’t we practice this now? What do you notice in your room? What colour are the walls? What does the floor feel like? Is it warm or cold?
How am I feeling?
What can I smell?
What can I feel?
What does it feel like?
What surface is my body in contact with?
Is it cold, hard, soft or something else?
Try grounding yourself in your room, in the garden, in the park, in the playground…..what do you notice? Pay attention to what you can see…what you can hear…what you can feel….