Emotional Regulation When You’re Already Depleted

8 snips

Jan 29, 2026

They dig into why emotions feel amplified when your energy is depleted and how ADHD makes reactions louder and longer. The conversation covers RSD, polyvagal ideas like the vagal brake, and why breathing alone often falls short. Practical grounding tools are highlighted, from cold water and wall pushups to co-regulation and simple labeling. A downloadable guide with hands-on techniques is mentioned.

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INSIGHT

ADHD Raises Emotional Intensity

Emotional regulation means managing intensity and recovering from emotions rather than avoiding them.
ADHD brains feel emotions more intensely, so reactions last longer and need different strategies.

INSIGHT

RSD Is A Specific Subset

RSD is a specific painful reaction to perceived rejection, criticism, or failure.
Emotional dysregulation is broader and can occur without a specific trigger.

ADVICE

Regulate From Body To Brain

Start regulation from the body up, not by arguing with emotions logically.
Give yourself grace and remind yourself intense feelings will lessen over time.

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GPS is Now Open! Visit https://takecontroladhd.com/gps to learn more and take control of your planning today!

When you're running on empty, your emotions hit harder and last longer. This week on Taking Control: The ADHD Podcast, Pete and Nikki explore what happens to emotional regulation when you're already depleted—and what you can actually do about it.

Building on last week's conversation about compassionate reframing, this episode dives into the physiology behind emotional dysregulation and RSD (Rejection Sensitive Dysphoria). Pete shares insights from the polyvagal theory and the concept of the "vagal brake," explaining why breathing alone isn't enough when you're in fight-or-flight mode.

Nikki breaks down the differences between emotional regulation, emotional dysregulation, and RSD with real examples that anyone with ADHD will recognize. Then they walk through practical grounding techniques that actually work—from ice cold water to wall push-ups to finding safe connection with others.

You'll learn why your ADHD brain feels emotions at 100% when others are at 50%, why that negative comment from ten years ago still lives rent-free in your head, and how to create safety for your nervous system when you're already overwhelmed.

Plus, get the free downloadable guide: "Regulate and Reframe: A Guide for Emotional Dysregulation and RSD" with simple tools to help you ground, reset, and find your way back to safety.

Links & Notes

(00:00) - Welcome to Taking Control: The ADHD Podcast
(04:04) - Emotional Regulation
(12:34) - Signs Your Tank is Empty

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