15 Best Emotional Regulation Strategies for ADHD Adults

One of the key disruptors of ADHD is the overall challenge of emotional regulation. Since the beginning of recorded ADHD cases, emotional regulation has been a challenge. In fact, popular articles often refer to this executive functioning difficulty as a ‘deficient emotional self-regulation’ or DESR. ADHD Adults who successfully learn how to regulate and reset their nervous systems have more success in all aspects of their lives. Therefore, learning regulating strategies and nervous system resets can make your life with ADHD much easier.

Here is a general framework for resetting and regulating the nervous system through neurosomatic intelligence and body exercises. Please keep in mind that these suggestions are based on general knowledge in the field of neuroscience and somatic practices. Before you get started, you may want to consult neuroscience and somatic practitioner websites or professionals for specific protocols. However, you can try new things and practice without professional guidance. There are many protocols found on YouTube and other sites that provide a general framework for emotional regulation and nervous system reset. When in doubt, it’s always best to consult with a qualified professional for personalized guidance. 

These are the best, most effective strategies for emotional regulation and nervous system resets for ADHD Adults.

Here are 15 ways to explore to help you stay buoyant, and available. Practice will allow you proven, reliable strategies to reset and regulate your emotions and nervous system using neurosomatic intelligence and body exercises. 

1. Education

   Educate yourself about the principles and concepts of neurosomatic intelligence and body-based approaches. Understanding the mind-body connection and the impact of trauma on the nervous system can be empowering.

2. Set an intention

   Begin by setting an intention to reset and regulate your nervous system for improved well-being and neurosomatic intelligence. You can repeat phrases as mantras such as: “My nervous system is calm, available, and resilient and I can pause to respond to whatever situations I encounter.”

3. Assess your nervous system

   Work with a professional to assess your nervous system functioning and identify any areas that require attention or emotional regulation. This assessment may involve interviews, questionnaires, or other evaluation methods.

4. Try breathwork and relaxation exercises

   Engage in breathwork techniques, such as diaphragmatic breathing, deep belly breathing, box breathing, or alternate nostril breathing. You can also explore coherent breathing or 4-7-8 breathing. These exercises can activate the parasympathetic nervous system and promote relaxation.

5. Body scanning exercises

   Practice body scanning techniques to increase awareness of bodily sensations. Start from the top of your head and slowly move down to your toes, paying attention to any areas of tension or discomfort. There are many protocols available on YouTube and streaming services to find with a quick search. Some popular nervous system reset protocols are searchable as ‘Yoga Nidra’ or ‘meditation’. You can try short, guided experiences in the comfort of your own home.

6. 

   Progressive muscle relaxation

   Systematically tense and release each muscle group in your body. Begin with your toes and work your way up to your head. This exercise helps promote muscle relaxation and reduces overall tension.

7. Grounding exercises

   Connect with the present moment and your immediate surroundings. Focus on the sensation of your feet on the ground, the weight of your body on a chair, or the feeling of your hands touching different objects. This helps anchor your attention and regulate the nervous system.|

8. Body-Based somatic exercises

   If you’re a low-key person, resetting your nervous system may require a more chill approach. Engage in gentle movement practices such as yoga, tai chi, Feldenkrais, or qigong. Somatic practices emphasize awareness of bodily sensations, movement, and postural alignment, which can support nervous system regulation. These practices can help release tension, improve body awareness, and promote a sense of calm. Somatic experiencing exercises provide a therapeutic approach to help resolve trauma and restore nervous system balance.

9. Movement and good old exercise

   Many ADHD Adults develop consistent and regular physical exercise routines to help emotional regulation and reset their nerves daily. Get creative! Try different movements that suit your abilities, interests, and preferences. If you’re a beginner, try programs on YouTube or streaming services for a week or two in the comfort of your home first. Your likelihood to stay with something will increase when you feel as if you CAN stick with it safely. Any exercise increases breath, heart rate, and muscle movement. So when you exercise, you release endorphins, reduce stress, support overall well-being, and regulate your emotions and nervous system.

10. Mindfulness and meditation

    Incorporate regular meditation and mindfulness practices into your daily routine. These techniques can help you practice self-regulation, and result in reduced stress which improves overall well-being. Regular practices promote present-moment awareness, reduce stress, and support nervous system regulation.

11. Neurofeedback or biofeedback

    Consider exploring neurofeedback or biofeedback techniques, which provide real-time information about your physiological responses. These methods can help you learn to reset and regulate your nervous system by providing feedback on brainwave patterns, heart rate, or other physiological markers.

12. Self-care and stress management

    Implementing self-care strategies that nurture your overall well-being really help with emotional regulation. Strategies are unlimited but may include healthy sleep habits, a balanced diet, spending time in nature, practicing hobbies, or connecting with loved ones. Remember to create time and space in your plans to reset after you return from travel. This is often overlooked by ADHDers.

13. Self-compassion practices

    Cultivate self-compassion by practicing self-care activities that nurture and support your well-being. This can include engaging in hobbies, spending time in nature, or connecting with loved ones and old friends.

14. Mind-body therapies

    If your ADHD symptoms of emotional dysregulation feel more like anxiety or depression, you may want to explore mind-body therapies such as somatic experiencing, sensorimotor psychotherapy, or EMDR (Eye Movement Desensitization and Reprocessing). These approaches can help address and resolve past traumas while promoting nervous system regulation.

15. Seek professional support

    If you’re experiencing significant difficulties or trauma-related symptoms, consider seeking the guidance of a qualified professional, such as a therapist or somatic practitioner. A trained somatic experiencing practitioner can provide numerous specific exercises to release trauma and stress held in the body. Additionally, a professional can provide personalized strategies and tools to support your neurosomatic intelligence journey.

Conclusion

In conclusion, remember that your body is your brain. So it’s important to listen to your body and adjust these exercises to your individual needs and limitations. Seek out professionals or practitioners who specialize in neurosomatic intelligence, such as therapists, somatic practitioners, or neurofeedback specialists. They can provide personalized guidance and create a tailored plan for you. Check out these free printables to help you track your days, tasks, and habits.