ADHD and Anger: Meltdowns in Kids and Adults

ADHD and anger have long been recognized as linked, although anger is not listed as an "official" ADHD symptom.

Navigating an ADHD meltdown (yours or someone else's) is challenging—anger generally occurs suddenly. However, recognizing possible triggers and developing management strategies can help prevent episodes or reduce their intensity.

The Relationship Between ADHD and Anger

Emotional dysregulation (difficulty managing emotions) is the inability to regulate the quality and intensity of emotions such as fear, anger, and sadness to produce an appropriate emotional response. 

It is a major part of living with ADHD for both adults and children.

For example, one study reported that 65% of children with ADHD self-reported feeling quick to anger, as opposed to 3% of children without ADHD. Studies have also shown that significantly more adults with ADHD report feeling more impatient than those without ADHD.

Adults and children with ADHD are more likely to:

• Have angry outbursts
• Defy authority
• Be irritable
• Experience conflict
• Be more excitable/restless/impatient
• Feel emotions more intensely
• Deal with stress and anxiety

Impulse Control

Because ADHD affects impulse control, it can impact emotional responses like anger. This may include having difficulty with:

• Regulating responses to frustration and impatience
• Controlling emotions
• Regulating anger and angry responses
• Thinking before speaking

Overwhelm

People with ADHD can feel overwhelmed by things like daily responsibilities, time management, relationship difficulties, and stimulating environments. This can create frustration, which is linked to outbursts and irritability.

Medications

A 2017 Yale review found the majority of ADHD medications do not increase irritability. However, amphetamine-derived medications (namely, Adderall) can increase the chances of irritability.

What Can Trigger Anger in People With ADHD?

For people with ADHD, situations that are uncomfortable for others can trigger anger. When possible, try to minimize situations that provoke anger until effective management techniques are in place.

Possible triggers may include:

• Being in an overstimulating environment
• Unexpected transitions/being interrupted/having to switch tasks
• Frustration
• Relationship issues/rejection
• Emotionally charged situations/stress
• Authority figures/harsh criticism
• Fatigue
• Physical discomfort/hunger/heat or cold
  

Managing Anger Caused by ADHD

Many techniques can help people with ADHD to manage anger, including:

• Cognitive behavioral therapy (CBT): CBT is a form of psychotherapy focusing on the thoughts that drive behaviors. CBT could help people with ADHD label and better manage emotions.
• Mindfulness: A practice that includes being present and aware of emotions and allowing them to pass without judgment. Studies have found that mindfulness can help people with ADHD control emotions, including in children as young as 7.
• Sleeping regularly: Setting a sleep schedule and getting adequate sleep can help manage anger and lower the chances of an outburst.
• Exercise: Research indicates that exercise can help with regulating negative reactions.
• Meditation: Meditation is a set of mental techniques used to train attention and awareness as well as improve relaxation. Even brief meditation can help with emotional regulation, mood, and concentration.
• Breathing deeply: The simple act of counting and breathing can help people of all ages living with ADHD keep feelings from getting overwhelming.
• Social skills therapy: Social skills therapy involves working with a therapist who understands the social impact of ADHD and can help manage emotions and conflict. Being open to learning social skills while seeing social setbacks as learning opportunities can also help with ADHD-related irritation.

Preventing Angry Outbursts

Strategies for preventing angry outbursts include:

• Identifying and avoiding triggers
  
• Avoiding abrupt changes and situations that might overstimulate
• Practicing deep breathing
• Choosing a word or phrase, such as "relax," and repeating it until the anger subsides
• Leaving the room or stressful situation for breaks
• Engaging in calming, repetitive activities like knitting, gardening, or playing with a fidget toy

Summary

Certain ADHD symptoms may cause anger. Rejection, overstimulation, fatigue, frustration, and abrupt transitions may all trigger anger in a person living with ADHD. However, there are ways to manage it.

Cognitive behavioral therapy (CBT), mindfulness, getting enough sleep, exercising, and social skills therapy are all methods that can help with anger management. Counting, breathing, pinpointing triggers, and leaving a situation can help to prevent outbursts.