Navigating Emotional States: A Guide for ADHDers and Autistic Folks

Navigating life with ADHD (Attention Deficit Hyperactivity Disorder), AuDHD or autism can present unique challenges, particularly when it comes to how you perceive, express, and regulate feelings. Here I share some tips, as understanding strategies tailored to autistic folks and those with ADHD or AuDHD can help you to navigate emotions more effectively and improve your emotional state. It is not only possible but crucial for the overall well-being of those of us who are autistic or have ADHD.

Understanding Emotional States

Emotions are complex experiences that involve physiological arousal, cognitive appraisal, and behavioural responses. For individuals with ADHD and autism, these processes can sometimes be heightened or dysregulated, leading to difficulties in recognising, understanding, and expressing emotions.

1. Sensory Sensitivity: Many autistic folks experience sensory sensitivity, which can amplify emotional responses to stimuli. Loud noises, bright lights, or crowded spaces may trigger intense emotional reactions. Similarly, individuals with ADHD might be easily overwhelmed by sensory input, leading to emotional dysregulation.

2. Executive Functioning Challenges: Both ADHD and autism can impact executive functioning skills, including emotional regulation. Difficulties with impulse control, attentional focus, perceptions of time, organisation and planning can contribute to challenges in managing emotions effectively due to the extra emotional load we have to carry when things don’t go to plan.

3. Social Communication Differences: Social communication deficits are common in ADHD and autism. Difficulty interpreting social cues, understanding others' perspectives, and expressing oneself can lead to misunderstandings and emotional distress. A lot of neurodivergent folks feel rejection very strongly (known as RSD).

4. Awareness of Your Current State: Often, knowing how you feel can be tricky and this makes it difficult to ask for what you need and set boundaries with other people, often impacting relationships.

I have designed the infographic below to help you identify where your emotions are. Also, there are plenty of ‘emotion wheels’ out there to help you identify what you might be feeling. Once you can identify which level you are currently on, you can see how you might be able to get to the next colour, as I discuss below.

Improving Emotional States: ADHD and Autism-friendly Strategies

While navigating emotions with ADHD and autism can be challenging, there are several strategies that can help individuals better understand and regulate their emotional states. Once you have identified which colour category above that you fall under, you can start to work on improving your mood to move into the group above that. Here are some things that may help:

1. Sensory Regulation:

   • Create a sensory-friendly environment. Minimise sensory triggers by reducing noise, where possible, or using noise-cancelling headphones. Adjust lighting to low lighting if the main lights irritate you, and organise your space to reduce clutter.

   • Use sensory tools: Experiment with tools such as fidget toys or weighted blankets to provide sensory input and promote relaxation.

   • Incorporate sensory breaks: Take regular breaks throughout the day to engage in calming activities such as deep breathing, stretching, meditation or spending time in a quiet space. Unplug from technology to get screen breaks.

   • Spend time in nature: There has been a lot of research to suggest that spending time in nature can be incredibly beneficial for autistic folks and individuals with ADHD and AuDHD.

2. Develop Emotional Awareness:

   • Emotion identification: Practice identifying and labelling emotions using visual aids, emotion charts, or social stories.

   • Mindfulness and self-care techniques: Cultivate mindfulness and self-care activities through activities like meditation, yoga, or body scans to increase awareness of emotional states without judgment.

   • Keep a feelings journal: Encourage individuals to track their emotions daily, noting triggers, physical sensations, and coping strategies. Notice if your emotions are because of Rejection Sensitivity Dysphoria (RSD).

   • Gratitude: You might include a daily gratitude practice in your routine, as this has been shown to improve your emotional state.

   • Affirmations: For neurodivergents, affirmations tailored to specific struggles can be very beneficial for raising your emotional state and make you feel more confident! I have some blog posts on affirmations specific to neurodivergent folks.

3. Build Executive Functioning Skills:

   • Implement routines and structure: Establishing predictable routines can help individuals with ADHD and autism feel more in control and reduce anxiety. Understand how switching tasks can affect your emotional state.

   • Break tasks into manageable steps: Task-breaking strategies help individuals approach tasks systematically and prevent overwhelm.

   • Utilise visual supports: Use visual schedules, checklists, or timers to support organisation, time management, and planning skills.

   • Assistive technology: Many apps and programs now can help you, particularly in the workplace. You could check out Access to Work grants if you don’t currently have this in place and find it hard to regulate your emotions. It may be that the ‘masking’ and the extra emotional load you carry at work is also affecting your emotions outside of work.

4. Enhance Social Skills:

   • Social skills training: Seek out resources or programs focused on improving social communication skills, perspective and emotional expression. You might have brilliant autistic social skills, but building allistic social skills can be good, too.

   • Role-playing: Practice social interactions and problem-solving scenarios through role-playing with peers, family members, or therapists. Practicing situations before they occur can be helpful for us to be prepared and anticipate the various outcomes of what might happen and help us navigate what might trigger RSD.

   • Foster supportive relationships: Encourage the development of friendships and supportive connections where individuals feel understood and accepted. This can include having better boundaries and knowing when people are not good for us, and being able to say no to them.

Navigating emotional states with ADHD, AuDHD or autism requires patience, understanding, and tailored strategies. You can improve your emotional regulation and overall well-being by addressing sensory sensitivities, developing emotional awareness, building executive functioning skills, and enhancing social skills. Remember: progress may be gradual, but individuals can learn to navigate their emotions more effectively and lead fulfilling lives with persistence and support. To get further support with this and find out more about Earth Coaching, feel free to book a free discovery session below.