A little about ADHD & Leadership...

**Emotion Regulation for Adult ADHD Executives and Leaders: Insights from Recent Research**

Attention Deficit Hyperactivity Disorder (ADHD) is often associated with children, but as it is becoming more and more known, it persists into adulthood, affecting approximately 3-5% of adults. For executives and leaders with ADHD, managing emotions can be particularly challenging. Recent research by Soler-Gutiérrez, Pérez-González, and Mayas highlights emotion dysregulation as a core symptom of adult ADHD (Soler-Gutiérrez et al. 2023). Understanding and addressing it could be the thing that is holding you back from personal well-being and professional effectiveness.

Emotion dysregulation refers to difficulties in managing and responding to emotional experiences. Adults with ADHD often experience "Big Emotions" and struggle with regulating these intense emotions. This can look like impulsivity in conversations, decision-making or action-taking. Irritability and difficulty maintaining emotional balance can come across as abrasive, impatient, abrupt & difficult. It can lead to less-than-ideal decision-making and job performance and negatively impact relationships. For executives and leaders, the stakes are high because impulsive decisions and strained professional relationships can significantly increase stress. Leaders with ADHD may find it challenging to maintain the calm and composed demeanour expected in high-pressure situations. This can affect team morale and the leader's credibility.

But if you are someone with ADHD, I am not telling you anything you didn't already have a good sense of. So let's talk about the best evidence-based strategies that genuinely impact emotion dysregulation.

1. Mindfulness and Meditation Practices can help increase awareness of emotional triggers and responses. Techniques such as deep breathing, meditation, and mindfulness exercises can reduce stress, improve emotional control and help develop better perspective-taking skills.

2. CBT-based tools, coaching & therapy are effective in helping individuals with ADHD recognize and change negative thought patterns and behaviours. It can provide tools to manage emotional responses more effectively by developing new messaging or self-talk.

3. Physical Activity is a powerful tool for managing ADHD symptoms, including emotion dysregulation. Physical activity can reduce stress, improve mood, and enhance overall cognitive function.

4. Structures & Systems can help manage the unpredictability that often exacerbates emotional dysregulation. Consistent schedules and clear priorities can reduce stress and improve focus. A system for planning ahead as much as possible, prioritizing the key things that must be dealt with and having good strategies for executing the plans all reduce the stress, shame and frustration that can be destructive.

5. Professional Support from professionals who specialize in ADHD can provide tailored strategies and interventions. This can include medication management, therapy, and coaching & organization. Accessing these types of supports are not a failing but a strength in recognizing the areas where there are skills and supporting the areas there are not.

Leveraging Strengths & creating supportive environments

While emotion dysregulation presents challenges, it's important to lean into the strengths that ADHD can bring. Creativity, energy, and the ability to think outside the box are valuable traits in leadership. By managing emotional responses, leaders with ADHD can harness these strengths more effectively and avoid increased interpersonal stresses.

Organizations can play a crucial role in supporting leaders with ADHD. This includes fostering an inclusive culture, providing access to mental health resources, and offering flexibility in work arrangements. Encouraging open communication about mental health can reduce stigma and create a more supportive environment.

Emotion regulation is a critical skill for executives and leaders with ADHD. By understanding the challenges and implementing effective strategies, individuals can improve their emotional control, enhance their leadership capabilities, and achieve greater professional success. The insights from Soler-Gutiérrez, Pérez-González, and Mayas' research underscore the importance of addressing emotion dysregulation as a core aspect of ADHD management¹(https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0280131). With the right tools and support, leaders with ADHD can thrive in their roles and make significant contributions to their organizations.

Let's chat about it,
Sherri

Soler-Gutiérrez AM, Pérez-González JC, Mayas J. Evidence of emotion dysregulation as a core symptom of adult ADHD: A systematic review. PLoS One. 2023 Jan 6;18(1):e0280131. doi: 10.1371/journal.pone.0280131. PMID: 36608036; PMCID: PMC9821724.