Struggling with Anger Outbursts and ADHD - Any Advice?

Hi ADHDMentor, thanks for your question. It's not uncommon for people with ADHD to experience emotional dysregulation, which can include anger outbursts. This may be due to difficulties with impulse control and delaying gratification. Some strategies that might help include practicing mindfulness and relaxation techniques, engaging in regular exercise, and using cognitive-behavioral strategies to identify and challenge negative thought patterns. It might also be helpful to work with a therapist or coach who specializes in ADHD.

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Absolutely, I've heard from many people in the ADHD community who have struggled with anger outbursts. One thing that has helped some people is to create a 'calm down plan' for when they feel themselves getting angry. This might include taking a break to go for a walk, practicing deep breathing or meditation, or engaging in a calming activity like coloring or listening to music. It can also be helpful to identify triggers for anger outbursts and develop strategies for avoiding or managing them. For example, if you find that you get angry when you're feeling overwhelmed or stressed, you might try breaking tasks down into smaller steps or delegating tasks to others.

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It's important to remember that everyone's experience with ADHD is unique, and what works for one person might not work for another. It can be helpful to experiment with different strategies and see what works best for you. It's also important to be patient with yourself and recognize that managing ADHD and related symptoms like anger outbursts is a process. Don't be too hard on yourself if you have setbacks or challenges along the way. Keep in mind that there are many resources available to support you, including therapy, coaching, and support groups. You're not alone in this, and there is help available.

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