How to Regulate Your Emotions (ft.TIPPS) #adhd #emotional #shorts

[AnnikaOakinnA]

DBT absolutely changed my life. Just the concept that my emotions are real and valid and deserve to be felt, regardless of whether they're rational or pleasant, was a revelation. Once I treated myself and my emotions with kindness and understanding and respect, I had a place to start building healthier responses to those emotions and finding ways to address them positively.

[setphaser]

Singing also works. Nothing like a loud bout of Chandelier in the car to avoid road rage.

[emmad]

This was perfect timing, i had a pretty intense meltdown this morning when I perceived rejection and then literally cried for over an hour because I couldn't get my feelings to calm down. Thank you so much!!! I feel a lot less alone and broken now seeing this. I'll definitely start practicing these things right away!

[ArcangelZero]

This sounds a lot more helpful than how I just... Don't react while freaking out inside and bottle it up hoping it goes away eventually.

Sometimes I wish I could express negative emotions in a better way. I find they too often had/have consequences, so I've over-tuned my inhibitions and "just don't." Usually ever.

Sounds great, but it's not healthy. :(

[thegivingtree]

the ice thing really works! i was feeling extremely angry one time and i couldn’t get myself to calm down and what finally worked was just dumping my face in a bowl of ice water. thanks for sharing this!

[Animus]

I sing when I get upset. It helps. I choose between "you will be found" from dear evan Hansen and "thank you for the music" from mamma mia

[stevezelaznik]

I swear the only reason I stay in shape is that somebody pisses me off and I have to bike, swim, run, or row to blow off steam.

[blaedd]

Practicing is key! With enough practice some of these can become almost automatic responses.

[micahj]

I saw something once that was like if ur having a meltdown or trying not to cry etc put an ice cube in your mouth, especially like press it against the roof of your mouth, something about the cold and the pressure(even the pain if you get a brain freeze) helps calm you down or at least take your mind off the immediate problem

[Teflora]

I just realized as a kid I would recognize when I was so mad or enraged I couldn't think straight anymore, and I knew that wasn't helpful to the situation (most often in a fight or argument) so I just ran outside and ran out of town into some fields and continue to go for a walk. In hindsight I think that was actually a pretty healthy coping mechanism. I disengage, do some physical exercise and then calm down in nature until I'm ready to go back.
Sadly that behaviour was discouraged ("why did you just run away?!") and I couldn't really explain why. But even so, to this day I have this urge to go outside and walk/run for a little when I'm really aggrevated.

[anassrhandi]

When boiling with anger, I try to run fast until I'm exhausted. I always feel better after

[ShelbyGTMustang]

This is really helpful. I tried CBT for ages and it never helped. This makes so much more sense to me. Understanding my feelings was never the problem 😅🙈

[sadielapiers]

It wasn’t until after I was diagnosed with ADHD (at age 21!) that I realized my intense emotions and difficulty regulating them (especially frustration!) was because of ADHD, and oh boy is it a struggle to mellow out after feeling something really intense or upsetting. I’m going to try this next time, particularly using exercise when I’m really frustrated because I always feel the need to get my emotions out physically.

I feel like this part of ADHD really isn’t talked about as much, which is such a shame. It’s a big part of my symptoms and I don’t even think it’s in the DSM…

[thecommoncentrist]

This is my go to skill. DBT saved my life. It was a game changer when struggling with my addiction. Have a go to skill is crucial because trying to scroll the rolodex of them is impossible when disregulated.

[Jordieb-teez]

On the intense exercise point, I read a study on ADHD and exercise it recommends 25 mins intense exercise cardio preferably for men and moderate to intense for woman.Basin full of cold water first thing upon waking alternating face and the wrist until you tap out is also great.

[PhatPazzo]

To me, a really useful concept to learn of was primary and secondary emotions. Recommended read.

[BarbieBabeEve]

*T* Temperature - ice pack on face
*I* Intense Exercise - jumping jacks
*P* Paced Breathing - slow, focused breath
*P* Paired Relaxation - tense up muscle then relax
❤❤❤

[kristalcollier]

I've found exercise to be a major contribution to my mental state... Wish more people understood ...

[panthercat]

I can see me screaming WHAT THE **** IS TIPPS while I'm surging in a rage 🤣

[jennw]

I learned a variation on the tense and relax -- you imagine you're pushing a giant boulder away from you in slow motion -- I like to imagine I'm making a lot of effort -- and then you really get a nice relaxation after that!