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Keep Your Cool

Emotional regulation is a tough concept for most of us neurodivergent.

• Meltdowns

• Outbursts

• Frustrations

• The sulks

A lot of things could easily trigger me off at work, like:

• When someone says “hi” in an email. I have a name!

• When someone gets the promotion over someone that’s better

I could go on… And as a neurodivergent, we could dwell on these for long periods of time.

Affecting our mood and ultimately our work if we’re not careful, leading to mistakes.

Neurodivergent Win: Our intense emotions often come from deep passion and strong values, this same sensitivity fuels incredible creativity, empathy, and drive that neurotypical folks sometimes envy.

All of our intense feelings are valid. I repeat, it’s okay to feel pissed off. Confirmed by multiple therapists and coaches. This was nice to hear.

It’s what we do with those intense feelings that matters more than anything!

Mental well-being

1) Checking in with myself

This is something I discovered from cognitive behavioural therapy. I’m confirming with myself how I’m feeling.

• Angry

• Upset

• Embarrassed

• Disappointed

Science says: Naming emotions (affect labeling) activates the prefrontal cortex and reduces activity in the amygdala, helping lower emotional intensity and improve regulation.

Try this today: Pause for 30 seconds, name the emotion out loud or in your notes app (“I’m feeling frustrated because…”). This small check-in creates instant awareness.

2) Stop and breathe

It’s very easy for the neurodivergent to go from 0 to 100 in milliseconds!

This can also have physical effects on us. Being on edge, sweating, more fidgeting, tightness, etc.

Easier said than done, but through the help of consistent meditation, I think I’ve gotten better over the years. The meditations helped take the deep breaths in the heat of the moment.

Science says: Deep breathing activates the parasympathetic nervous system, increases heart rate variability, and lowers cortisol, rapidly reducing physiological arousal and emotional reactivity.

Try this today: Try the 4-7-8 breathing technique,

• Inhale for 4 seconds

• Hold for 7 seconds

• Exhale for 8 seconds

Do it twice when you feel the spiral starting.

Neurodivergent Win: Mastering this pause turns your quick-reacting brain from a liability into a superpower for creative problem-solving once the intensity settles.

3) Movement

I find this the most effective for me. I’ll tend to physically leave the place. It could look like going for a quick walk.

It’s the constant motion/movement that helps me reflect on whatever the situation at hand is, whilst clearing my head. Helping me recalibrate and refocus, putting the issues aside.

Science says: Movement boosts dopamine, norepinephrine, while enhancing prefrontal cortex function, which directly supports emotional regulation and mood stabilization in ADHD brains.

Try this today: Step away for a 5–10 minute walk (even around the block or office). Notice how movement shifts your perspective.

Which of these strategies will you try first this week? Hit reply and tell me your favourite emotional reset or biggest win, I read every email! If this resonated, forward it to a fellow neurodivergent friend who needs it.

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Lastly,

Stay Different,

The ADHD Exec

Disclaimer: I am not your psychiatrist, coach, doctor. Neurodiverse Diary does not provide medical services or professional counselling and is not a substitute for professional medical care. Everything I publish represents my opinions, experience, not advice.