Sometimes you’re up, sometimes you’re down, and other times… you’re both at once? Mood swings can be confusing and frustrating, especially when you’re not sure why they’re happening. If you have ADHD, you might be wondering if there’s a connection between attention deficit disorder and those sudden emotional shifts.

In case you’re new here, welcome to Healing Harmony Counseling. We’re Jeffrey & Rebekah, your new millennial therapist and life coaches for young adults, here to provide a safe space that allows you to heal and find your unique path to personal growth and balance. If you’re curious about what’s behind those ups and downs, we’ll break down why mood swings happen with ADHD, how to recognize the signs, and offer some tools to manage the rollercoaster. Sounds good? Let’s dive in.

Common triggers for ADHD mood swings

Recognizing what might be setting off your mood swings is a huge step toward managing them. Here are some typical ADHD mood triggers:

• Stress: School, family expectations, or social pressure can heighten emotional responses.
• Lack of Sleep: ADHD brains need more rest, and without enough, emotions can feel like they’re on overdrive.
• Diet and blood sugar levels: Going too long without food or eating too much sugar can lead to sudden shifts in energy and mood. Eating plenty of protein can be very beneficial.
• Overwhelm from routine tasks: Simple tasks piling up (like homework, chores, etc.) can make things feel overwhelming, leading to frustration or anger. Also, if your regular routine is disrupted, it can also trigger mood swings. 

Learning what sets you off can help you prepare and manage emotions before they hit their peak.



What does an ADHD meltdown look like?

Feeling overwhelmed by frustration or overstimulation.

Shutting down or withdrawing from tasks, especially when they feel impossible to complete.

Displaying sudden outbursts, such as yelling or crying, often followed by feelings of guilt or embarrassment.

Pro tip: Create a "calm-down kit" with items that help soothe your senses, like noise-canceling headphones, a stress ball, or your favorite playlist. Having tools ready can help you handle these moments more effectively.

How long do ADHD mood swings last?

Mood swings in ADHD can be surprisingly short-lived, often lasting anywhere from a few minutes to a couple of hours. These intense emotions can feel like they hit you out of nowhere, but unlike mood swings associated with conditions like bipolar disorder, ADHD mood swings tend to pass relatively quickly. It’s kind of like a sudden storm that blows over faster than you’d expect. The key to managing them is learning strategies to “ride the wave” of these intense feelings, so they don’t throw off your entire day. Practicing grounding techniques, taking a short break, or stepping outside for fresh air can help ease you through these moments and bring you back to a calmer state more quickly.

ADHD mood swings vs BPD

ADHD mood swings and BPD (borderline personality disorder) mood shifts may appear similar, but they differ in duration and triggers:

• ADHD mood swings are often short-lived and linked to situational factors, such as stress, fatigue, or frustration. They can shift within minutes or hours.
• BPD mood swings are more prolonged and intense, often lasting days or longer, and are frequently tied to interpersonal relationships.

Tip for managing ADHD mood swings:
Try journaling your emotions throughout the day. Note what triggered the mood shift and how long it lasted. This can help you identify patterns and better distinguish ADHD-related fluctuations from something more enduring.

How to stop ADHD mood swings

If you’re wondering whether there’s a way to tame the intensity of your mood swings, the answer is yes! While it’s not always about stopping them completely, there are strategies that can help you ride out these waves with a bit more control.

• Take a breather: When you feel a mood shift coming on, try a quick breathing exercise. Count to four as you inhale, hold for four, then exhale for four. This helps your brain pause and refocus. There are lots of other helpful breathing exercises, so find one that works for you! 
• Move around: Physical movement can be an excellent way to reset. Take a walk, do some stretches, or even dance around a bit. Exercise releases feel-good chemicals that help stabilize your mood.
• Have a “cool-down” Plan: Create a plan for when emotions start to spike. This could mean listening to a favorite song, talking to a friend, or stepping away from a situation that’s triggering intense feelings.
• Use visual reminders: Visual reminders, like sticky notes on your wall or phone, can be great tools to remind you to “pause” before reacting. Little things like “take a deep breath” can help you regain control.
• Process the challenges you're facing: Sometimes part of the mood swings is that there are some pent up experiences that are not being processed. Counseling or life coaching can be a helpful way to identify what’s bothering you and process through them. A good friend or mentor who knows how to let you listen and process your experiences could also be helpful. 

ADHD mood swings vs. bipolar mood swings: key differences

It’s common to wonder if ADHD mood swings are the same as bipolar mood swings. While they may look similar at times, here’s how they’re different:

• Frequency of mood Swings: ADHD mood shifts can happen several times a day, while bipolar mood swings typically last for longer periods—weeks or even months.
• Intensity: Bipolar mood swings can reach extreme highs and lows, while ADHD moods are usually more moderate, though they can still feel intense in the moment.
• Triggers: ADHD mood swings are often situational, triggered by something specific. Bipolar mood changes might happen without any clear cause.
• If you’re unsure, a mental health professional can help you understand your experience better and find a path that supports you.
  

How therapy can help with ADHD mood swings

Therapy can be an incredible tool for managing ADHD mood swings, offering personalized strategies that fit your needs. Here’s how therapy can help:

1. Cognitive behavioral therapy (CBT): CBT focuses on recognizing patterns and learning new ways to respond. This can help reduce impulsive reactions and build emotional resilience.
2. Mindfulness training: Learning mindfulness techniques can make it easier to stay grounded when emotions feel intense, helping you keep your cool even during challenging moments.
3. Building a support system: Therapy can also help you communicate with friends and family, so they understand what you’re going through. This can strengthen relationships and create more support around you.

If you’re ready to explore therapy for ADHD, a therapist can help guide you in learning skills that make everyday life easier and more manageable.

Tips and resources for coping with ADHD mood swings

Managing ADHD mood swings can feel less overwhelming when you have the right tools in place. Here are some practical tips to try:

• Start small routines: Begin with short, consistent routines for morning or bedtime. This can provide a sense of stability.
• Try focus apps: Use apps like Forest for concentration or Notion for planning, making it easier to stay organized and minimize stress.
• Use physical movement: A quick stretch or walk can help reset your energy and mood if you’re feeling restless.
• Set reminders for breaks: Using your phone’s alarm for short breaks during study sessions can help prevent overwhelm.
• Practice deep breathing or mindfulness: Taking a few mindful breaths when you feel emotions rising can make a big difference in staying calm.
• Join a support group: ADHD support groups, either local or online, can provide a safe space to share experiences and learn strategies.
• Know when to seek extra help: If your mood swings are feeling too intense or affecting your daily life, consider reaching out for extra support from a therapist.

Ready to take control of your mood swings?

You don’t have to let ADHD mood swings run the show. At Healing Harmony Counseling, we offer specialized ADHD therapy and coaching for teens and adults. With therapy, you’ll learn practical strategies to manage emotions and live with more confidence. ADHD might be a part of your life, but it doesn’t have to always be negative, it can be a way to grow as a person and become a strength. . Reach out, and let’s start creating the tools that work best for you.