ADHD Toolkit
Emotional regulation strategies for when everything feels like too muchβbecause ADHD isn't just about focus
Emotional Intensity Check-In
π‘οΈ How Intense Are Your Feelings Right Now?
ADHD comes with emotional dysregulation. Rate your current emotional intensity from 1-10.
1-3: Calm | 4-6: Manageable | 7-8: Overwhelmed | 9-10: Crisis
Grounding Techniques: Get Back to the Present
β When You're Spiraling or Dissociating
Grounding brings you back to your body and the present moment. Pick one that appeals to you right now.
5-4-3-2-1 Senses
Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste
Ice Cube Hold
Hold ice in your hand. Focus on the sensation. Strong physical input interrupts spiraling
Feet on Floor
Press feet firmly into ground. Notice the sensation. Wiggle toes. Feel the support beneath you
Category Game
Name 10 things in a category (animals, countries, foods). Engages thinking brain
Cold Water Splash
Splash cold water on face or wrists. Activates dive reflex, calms nervous system
Describe Your Space
Look around. Describe objects in detail out loud or mentally. Colors, textures, shapes
Box Breathing Exercise
π« Calm Your Nervous System in 2 Minutes
Box breathing regulates your autonomic nervous system and reduces anxiety. Follow the guide below.
Click Start to Begin
Box Breathing Pattern: Inhale 4 counts β Hold 4 counts β Exhale 4 counts β Hold 4 counts β Repeat
Emergency Coping Kit
π Your Go-To Strategies When Overwhelmed
Build your personal toolkit of things that actually help when you're struggling. Refer to this list when you can't think clearly.
Healthy vs. Harmful Coping
π Understanding Your Coping Patterns
Not all coping is helpful. Some strategies feel good short-term but make things worse long-term.
β Helpful Coping (Moves You Forward)
- β’ Reduces distress over time
- β’ Addresses the problem or your reaction
- β’ Improves relationships
- β’ Builds self-respect
- β’ Examples: Exercise, reaching out, therapy skills, self-care, creative outlets
β οΈ Harmful Coping (Keeps You Stuck)
- β’ Brief relief, then worse feelings
- β’ Avoids the issue without resolving it
- β’ Damages relationships or health
- β’ Creates shame or regret
- β’ Examples: Substance use, self-harm, lashing out, extreme isolation, impulsive decisions
Meltdown/Shutdown Prevention
β‘ Recognizing Your Warning Signs
ADHD meltdowns and shutdowns don't come out of nowhere. Learn to catch the early signs.
My Personal Warning Signs:
- Getting irritable over small things
- Difficulty making simple decisions
- Feeling overwhelmed by normal tasks
- Withdrawing from people
- Increase in impulsivity
- Physical tension (jaw clenching, shoulders tight)
- Racing or blank thoughts
- Forgetting to eat/sleep/basic care
- Everything feels urgent or nothing matters
- Sensory sensitivity increases
Crisis Plan
π¨ If You're in Crisis (Thoughts of Self-Harm or Suicide)
National Suicide Prevention Lifeline: Call or text 988
Crisis Text Line: Text "HELLO" to 741741
SAMHSA National Helpline: 1-800-662-4357 (mental health/substance abuse)
You are not a burden. You deserve support. These feelings will pass.
π My Personal Crisis Contacts
Fill this out when you're doing okay, so you have it when you're not.
Rejection Sensitivity Dysphoria (RSD) Toolkit
π When Criticism Feels Catastrophic
RSD makes perceived rejection feel unbearable. These strategies help you reality-check and cope.
Overstimulation First Aid
π When Everything Is TOO MUCH
Sensory overload is common with ADHD. Quick actions to reduce overwhelm.
- Remove yourself from the situation (even briefly)
- Reduce sensory input: lights off, quiet space, close eyes
- Noise-canceling headphones or earplugs
- Deep pressure: hug yourself tight, wrap in blanket, compression
- Cold water on face or drink cold water slowly
- Gentle rocking or repetitive movement
- Focus on one sense: soft texture, calming scent, single sound
- Don't force conversation - just be quiet
- Cancel next thing on schedule if possible
- Communicate: "I'm overstimulated, need a break"
Self-Compassion in Hard Moments
"Having big feelings doesn't make you broken. ADHD brains feel emotions more intensely and have a harder time regulating them. This is neurobiology, not a character flaw. You're doing your best with a nervous system that's working differently."
π€ Coping Doesn't Mean You're Weak
ADHD-Specific Coping Strategies
- Name the emotion specifically: "I'm feeling overwhelmed and anxious" is better than "I feel bad." Specificity helps your brain process.
- Movement as emotion regulation: Walk, run, jump, dance. Physical activity processes emotions faster for ADHD brains.
- Externalize the spiral: Write it down or voice memo. Getting thoughts out of your head breaks the loop.
- Set a timer for feeling: "I'll let myself be upset for 10 minutes, then I'll try a coping tool." Gives permission while setting a boundary.
- Opposite action: When emotions say "isolate," reach out. When they say "give up," do one small thing. Act opposite to the urge.
- Distraction isn't always avoidance: Sometimes you need to pause intense emotions. Engaging distraction (puzzle, game, show) can help reset.
- Co-regulation: Presence of a calm person helps regulate your nervous system. Text or call someone safe.
- Remind yourself it's temporary: Emotional storms pass. You've survived 100% of your bad days so far.
- Physical needs affect emotions: Before assuming it's all emotional, check: hungry? thirsty? tired? in pain? Those amplify everything.
- Give yourself credit: Looking for coping tools is coping. Surviving the hard moment is success. Progress isn't linear.
Weekly Emotional Check-In
π Tracking Your Patterns
Notice what's helping and what makes things harder. Self-awareness builds over time.