ADHD & Emotional Regulation: 10 Easy Ways to Tame the Tornado

How to Be a Grownup: A Humorous Guide for Moms, with CK & GK

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When ADHD emotions hit, ‘just breathe’ doesn’t cut it. Here’s neurologically-backed first aid for meltdowns—no toxic positivity, just tools that actually work when you’re spiraling.

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• Homework: Pick one tool from the episode to pair with your biggest trigger this week—then DM us your win (or fail!). As always, no judgment.

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Who Should Listen

• Moms who’ve cried in the pantry after snapping at their kid over a single sock.
• ADHDers told they’re “too sensitive” when their brain is literally in fight-or-flight.
• Anyone who needs strategies faster than their next emotional tailspin.

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What You Get In This Episode

1. The Ice Pack Hack: How cold water on your wrists can halt a meltdown mid-spiral.
2. “Name It to Tame It”: The 5-second game to ID emotions before they hijack you.
3. Angry Laundry Therapy: Why throwing sock balls resets your nervous system (science agrees).
4. Emotional Menus: Pre-planned coping strategies for predictable triggers (bonus: ours includes sour candy).
5. Sensory Shock Tactics: From sour candy to fidget toys—instant brain redirects.
6. Rage Journaling 101: How voice memos or rants prevent emotional bottling.
7. Self-Compassion ≠ Coddling: Why ADHD brains need this neurological first aid.

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Bios

Caitlin Kindred: ADHD mom, regular frustration-crier, and enthusiastic sock-ball thrower.

Ariella Monti: The friend who hands you ice packs and sour candy during meltdowns.

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Sources and Mentions

• 🧠 CHADD – ADHD emotional dysregulation research.
• 📚 ADDitude Mag – The holy grail of ADHD info.
• 🎧 How to ADHD (YouTube) – Visual explainers on emotional hijacking.
• 🔉 Loop Earplugs – Caitlin’s overstimulation lifesaver (not sponsored, just obsessed).
• 📖 Ariella’s Roots in Ink – Use code CKANDGK for 20% off at ariellamonti.com.

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Love,
CK & GK
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Chapters

1. ADHD & Emotional Regulation: 10 Easy Ways to Tame the Tornado (00:00:00)

2. Welcome to How to Be a Grown-Up (00:00:55)

3. Hacking the System: Emotional Regulation (00:03:43)

4. Five Practical Tools for ADHD Emotions (00:10:22)

5. Emotional Menus and Self-Care Strategies (00:19:13)

6. Hyperfixations and Personal Wins (00:25:28)

7. Dogs, Doom Piles, and Looking Ahead (00:29:20)