February Newsletter: Understanding Emotional Regulation and Stress in ADHD
- Gretchen Pound, PhD
- Feb 9
- 2 min read
February is often associated with heightened emotions, busy schedules, and increased academic or social demands. For individuals with ADHD, these pressures can feel especially intense. Two important concepts that help explain these experiences are stress tolerance and emotional regulation. While closely connected, they describe different challenges—and understanding the difference can make a meaningful impact.
Stress Tolerance: Capacity Under Pressure
Stress tolerance refers to how much pressure or demand a person can handle before becoming overwhelmed. Individuals with ADHD often have a lower stress tolerance due to differences in brain functioning, particularly in areas related to attention, executive functioning, and sensory processing.
When stress exceeds tolerance, it may appear as:
Frustration or irritability
Withdrawal or shutdown
Difficulty concentrating or following directions
This reflects nervous system overload, not a lack of effort.
Emotional Regulation: Managing Big Feelings
Emotional regulation is the ability to manage emotional reactions and return to a calm state after becoming upset. Many individuals with ADHD experience emotions more intensely and more immediately, making regulation more challenging.
Difficulties with emotional regulation may include:
Strong emotional reactions to minor events
Trouble calming down once upset
Rapid mood changes
These responses are neurological, not intentional.
The Neurological Side of Emotional Regulation and Stress in ADHD
Emotional regulation and stress responses in ADHD are shaped by how the brain manages arousal and control. The prefrontal cortex, responsible for impulse control, emotional regulation, and decision-making, functions differently in individuals with ADHD, making it harder to pause and respond thoughtfully—especially under stress.
At the same time, the amygdala, which detects emotional intensity and potential threat, can activate more quickly during stressful situations. When stress rises, the brain may shift into a heightened “fight, flight, or freeze” response, limiting access to regulation skills in the moment.
Differences in neurotransmitters such as dopamine and norepinephrine also affect emotional balance and stress response. As a result, emotions may escalate quickly, stress may feel overwhelming, and calming down can take longer.
How Stress and Emotional Regulation Differ
Stress tolerance focuses on how much a person can handle.
Emotional regulation focuses on how emotions are expressed and managed.
Someone with ADHD may regulate emotions well in low-stress situations but struggle when demands exceed their stress tolerance. Others may feel overwhelmed emotionally, even when stress levels seem minimal.
Why This Understanding Matters
Recognizing the difference helps adults respond with empathy and support rather than discipline alone. Instead of asking, “Why is this such a big reaction?” we can ask, “Is stress too high—or does this person need help regulating emotions?”
Ways to Support Individuals with ADHD
Reduce unnecessary stressors when possible
Create predictable routines and clear expectations
Teach and practice calming and coping strategies
Validate emotions before problem-solving
With understanding, patience, and the right support, individuals with ADHD can build stronger stress tolerance and emotional regulation skills over time.
💙 When we understand the ADHD brain, we create space for growth and compassion.
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And Remember
"I want to make a difference in people’s lives!
I work to ensure everyone has an
equal opportunity to succeed."
-- Gretchen Pound, PhD
