People with attention-deficit/hyperactivity disorder (ADHD) can experience a number of symptoms, triggers, reactions and emotions that are entirely personal to them, including overstimulation, sensory overload, burnout, and more. One reaction that could occur in those with ADHD is an ADHD meltdown, and it is important to understand why this happens and what you can do about it if you experience this on a regular basis.

Here, we will clarify what is meant by an ADHD meltdown, why this happens, what it might look like, some common triggers, how it differs from a tantrum or panic attack, how to cope with a meltdown, long-term prevention strategies, and where to turn for professional support. At Augmentive, we aim to provide holistic, tailored mental health support to everyone so they can live their life to the fullest, so if you have questions about ADHD, we can help. 

What is ADHD?

ADHD is an acronym for attention-deficit/hyperactivity disorder. This is a type of neurodivergence, meaning the brain of a person with ADHD is hard-wired differently to the brain of a neurotypical person. ADHD typically causes either symptoms of inattention, or symptoms of hyperactivity and impulsivity. 

Some of the signs of ADHD in adults include:

• Struggling to maintain attention during long tasks, and missing details
• Making seemingly careless mistakes on a regular basis 
• Struggling to organise tasks and activities, and to manage time
• Regularly losing important things such as keys or phones
• Being forgetful with important things like paying bills or appointments
• Struggling to wait patiently, for example, waiting in a line 
• Exhibiting restless behaviours, such as having difficulty sitting still, or fidgeting 
• Excessively talking, interrupting others, or answering too early
• Becoming easily distracted by unrelated things and external stimuli 

These symptoms tend to lead to certain challenges for adults with ADHD, as they impact all facets of life, from staying focused at work, to being on time for events, to communicating effectively in relationships, to finding balance with substances like alcohol, and much more. 

Another challenge for people with ADHD is emotional regulation, with studies citing ‘emotional impulsivity’ as a common trait in those with ADHD. This can lead to a number of common reactions, such as ADHD burnout, ADHD paralysis, overstimulation, and sensory overload. 

ADHD meltdowns can also occur as a result of this lack of ability to emotionally regulate, so understanding the root cause of a meltdown can be extremely helpful for managing this and seeking the appropriate type of mental health support. 

What is an ADHD meltdown?

The word ‘meltdown’ is often associated with emotions like anger and extreme sadness, and may imply someone has ‘lost their cool’ or is no longer in control of their actions. In some situations this can be true, but an ADHD meltdown is a specific, intense emotional response to overwhelming stress or stimuli. This can feel very unpleasant in the heat of the moment. 

Defining what an ADHD meltdown looks like in reality is difficult, because everyone will act differently. Emotions build until they are released in a manner that may feel inappropriate for the situation, for example, dropping something on the floor is not usually cause for concern, but if emotions have been rising in a person with ADHD for a long time, something as simple as dropping an object on the floor could lead to an intense reaction such as a meltdown. 

It is important to remember that this reaction may not be voluntary or controllable. When intense emotions finally come to the surface, this is often due to an inability to emotionally regulate, which makes controlling the reaction very challenging.

There is little research on the concept of ADHD meltdowns, so it is difficult to know what is happening in a person’s brain to cause this reaction. However, meltdowns are thought to be connected to sensory overload, which is also experienced by those with ADHD. In fact, studies have found sensory hypersensitivity is a key feature of adult ADHD, particularly in females. 

An ADHD meltdown could include signs such as:

• Suddenly bursting into tears
• Cursing
• Throwing objects 
• Yelling or screaming
• Dropping to the ground 
• Clenching fists
• Tension all over the body

Around 70% of adults with ADHD have some degree of emotional dysregulation, and this is thought to be part of the reason meltdowns happen. While anger is certainly not present in all ADHD meltdowns, for some that struggle with this emotion, it could play a key part in their meltdown as impulsive aggression is known to be a symptom of adult ADHD. One older study from 2012 looked at drivers with ADHD and their responses to frustrating road conditions in a driving simulation, and found that while drivers with ADHD had an equal amount of angry thoughts to drivers without ADHD, the drivers with ADHD tended to express more of their anger during the drive, leading to more tactical errors and more collisions than other drivers. 

Taking time to understand why meltdowns happen – whether they happen to you, or to a loved one with ADHD – can help when it comes to effectively managing these reactions when they occur, and seeking the appropriate support.  

What can trigger an ADHD meltdown? 

The triggers that lead to an ADHD meltdown can be just as unique as the reactions they cause, and will depend on the individual person. We all have our own personal dislikes and things that frustrate us, and this is also true for those with ADHD. The difference is they may find it more difficult to emotionally regulate when faced with their triggers. Some of the most common triggers that could lead to an ADHD meltdown include:

Sensory Overload

Sensory overload in the context of ADHD is when someone becomes overwhelmed by excessive sensory input, such as loud noises, bright lights, strong smells, or busy environments. This can impact anyone, but research has shown that adults with ADHD report more sensory sensitivity than those without ADHD. 

Sensory overload is thought to happen because people with ADHD can struggle with attention, and have an inability to focus on one task and filter out irrelevant stimuli. For this reason, they may be more susceptible to sensory overload, which can cause feelings like anxiety, irritability and distress – this can ultimately lead to an ADHD meltdown in some people. Researchers have identified a distinct lack of diagnostic criteria for recognising and treating sensory over-responsivity in ADHD. 

A Buildup of Emotions

Most of us will experience a buildup of emotions over time that results in some sort of release, however this can be more common and more intense in those with ADHD who may struggle to manage their emotions in the same way as neurotypical people. 

The ADHD volcano model has been used in ADHD research as a way to explain what happens to a person with ADHD; over time emotions build up due to frustration with their neurological differences, and this can lead to an ‘eruption’, or a meltdown. The volcano cites factors like dopamine availability, executive function ability, performance influences and inattention or hyperactivity to show how meltdowns eventually occur. 

Unexpected Changes or Inconveniences

Inconveniences, setbacks and everyday problems are a pain for most people, but when a person with ADHD spends so much of their day trying to rein in their focus and concentrate on the things they need to do or learn, they may lack the resilience needed to come back from a setback calmly. 

When an unexpected change to the usual routine happens, they may find themselves unable to get something they want (perceived as a failure or an injustice of some sort), or they may feel they lack control in a situation. This can trigger an ADHD meltdown if they are prone to experiencing these particular reactions.

High-Stress Situations

Stress management may be more difficult for those with ADHD. In particular, those with high-functioning ADHD may find that while they can cope with stress well for a long time, this can build up and turn to pent-up frustration that will eventually need to be dealt with, either in a way that would be considered more acceptable (taking time away from the situation to manage their emotions), or in a way that they may find distressing (an ADHD meltdown). 

Both unique high stress situations and long-term chronic stress can cause a meltdown to occur, depending on how the person would typically react to stress. Also, those who mask their ADHD traits when in social situations or at work could find themselves experiencing extreme stress and, as a result, an ADHD meltdown. You can learn more about masking in our article: What Is ADHD Masking, And How To Spot It

Unmet Needs

We all need our basic needs met throughout the day to feel in control, confident and at peace. This can also extend to the things we require in order to achieve what we want to achieve, and if these needs are not met, this can cause frustration and stress, which can lead to a meltdown. For example, if a person with ADHD has an important meeting and cannot find a quiet, distraction-free place to conduct this, they may become panicked and frustrated. 

A meltdown could occur in these situations due to heightened emotional sensitivity and difficulty regulating emotions, and when needs are not met, the natural challenges that people with ADHD face when it comes to impulse control can lead to intense reactions that are not appropriate for the situation. As well as instances like this, basic things like sleep, food and hydration are also important needs that must be met in order to avoid a buildup of tension that culminates in a meltdown.

What are the signs of an ADHD meltdown?  

As mentioned, an ADHD meltdown could include external signs like a sudden burst of tears, cursing, throwing objects, yelling, screaming, dropping to the ground, clenched fists, and excessive tension in the body. This can often look like a tantrum or even a panic attack, but meltdowns are actually very different:

• Panic attacks are similar to meltdowns, but the triggers are often different, and they tend to feature more physical symptoms like a racing heart and sweating, while meltdowns can last longer and make the person more disorientated, which can take longer to recover from. 
• Tantrums are associated with young children, and while these are also connected to an inability to regulate emotions, they are thought to be more controllable than meltdowns are.  

The experience of a meltdown is often a lot more than what it appears to be on the outside. For example, a person having an ADHD meltdown may feel a combination of emotional symptoms (such as sadness or frustration), behavioural symptoms (such as yelling, screaming or self-injury) and physical symptoms (such as crying or clenching fists).

What is the best way to cope with an ADHD meltdown?  

If you suffer from regular meltdowns, learning some helpful coping strategies that are unique to you and can be used in the midst of a meltdown is a great way to manage them more effectively. These can be split into immediate coping strategies and long-term coping strategies, and you can choose and try the ones that work best for you: 

Immediate coping strategies 

• Create a safe environment free from danger or from stressors or meltdown triggers, so you are able to let your meltdown happen naturally without being interrupted. If your loved one is in the middle of a meltdown, help them reach a safe place where their triggers are no longer present. You may also want to seek a private area if possible, because although an ADHD meltdown should never be seen as shameful, many people who experience them find they can be embarrassing. 
• Speak to a loved one you trust about your meltdowns so you can both be prepared next time one arises, and your loved one can support you in the right way throughout the experience. This can also be helpful if you have a tendency to self-injure during a meltdown, as those with ADHD may be more susceptible to self-harm, and this behaviour can occur during high-stress situations such as a meltdown. 
• Find calming techniques that help you. This could be things like breathwork to help get through a stressful period, or more physical techniques like tapping (otherwise known as Emotional Freedom Technique, or EFT) to help you remain present and in the moment while you attempt to regulate your emotions.

Long-term coping strategies

• If you believe sensory overload could be the underlying cause of your meltdowns, addressing this could help you to better manage them. If you experience sensory overload, try walking away from the situation (if it is safe to do so), looking for a quiet space, trying mindfulness techniques, or wearing noise-cancelling headphones to block out overwhelming sounds and distracting background noise if this is an issue for you.
• Separate yourself from the meltdown. Remember, what you do and say during an ADHD meltdown is not always representative of who you are, so afterwards you should aim to minimise feelings of guilt or embarrassment, and try to come back to the situation with a clear head once the meltdown has ended. 
• Learn to label your emotions. Sometimes emotional regulation can be more difficult when you do not know what you are feeling in a particular moment. Saying you are sad, happy or angry may not be enough in this circumstance, so find other ways to identify how you feel in order to put a name to your emotion and therefore manage it more effectively. Professor, researcher and social worker Brené Brown has a list of 87 emotions you may not have thought of before, and this could be a good place to start if you struggle to explain how you are feeling. 
• Improve your general health by getting better quality sleep at night, spending time in nature, moving your body regularly, and eating well. This can help you to feel better overall, which should make emotional regulation easier. 
• Start a routine that includes personalised stress-relief strategies, such as regular walks, exercise activities, reading, meditation, breathwork, or something else unique to your own interests. By having an outlet for stress, you can learn to manage this better in everyday life, and reduce your risk of experiencing a meltdown. It can also help to manage your routine as a preventative measure in order to avoid triggers that could lead to a meltdown. 
• Seek professional therapy. Talking to someone with experience supporting those who have ADHD meltdowns can help you to better manage them as they happen, avoid them happening in the first place, and discuss what could be the root cause of this extreme reaction to triggers.  

What support is there for ADHD meltdowns?  

The experience of an ADHD meltdown can be distressing in the moment, and you might feel lost as to where you should turn for support to stop this from happening. It is important to understand that the aim may not be to stop meltdowns altogether, but instead, to minimise their impact on your life, your mindset, and those around you. If you are prone to self-injury when having a meltdown, this needs to be addressed by a professional, but the aim should never be to suppress the emotions you are feeling. Getting professional support for this can help you to better understand your feelings, and to find strategies to cope with this on an ongoing basis. 

If you think your life is being negatively impacted by meltdowns, and you suspect you may have undiagnosed ADHD, getting a diagnosis and the appropriate treatment could be life-changing to help you manage symptoms long term. 

The best way to start this process is to speak to your GP about the symptoms you have been experiencing so they can discuss this and, if they think you may have ADHD, add you to a waiting list to see an ADHD specialist through the NHS. Often, people find waiting times for these appointments can be very long, so you could choose to look into private options instead.

At Augmentive, we believe all advice and support for those with ADHD should be personalised to each person’s individual situation, but ADHD treatment may involve a combination of medication (you can learn more in our guide to ADHD medication in the UK) and/or therapy options (such as cognitive behavioural therapy). Both of these options could contribute to the management of ADHD meltdowns if you experience these. 

If you have a question about mental health, like what high functioning ADHD is, we’re here to assist on your journey. Our free 15 minute consultation can guide you to the most relevant specialists to answer your questions and discuss next steps.

Whether you’re feeling off-kilter or want to shake up your routine, our state-of-the-art mental wellbeing platform gives you quick and seamless access to world-class support on your terms, from a private adult ADHD assessment or AuDHD assessment, to help finding an ADHD specialist near you to support you on your journey.

DISCLAIMER: The content published by Augmentive is not designed to treat, diagnose, cure, or prevent any disease or condition. Always consult your GP or a qualified healthcare provider with any questions regarding a medical condition and before starting any therapy, diet, exercise, or any other health-related programme.