“To those of you who are neurodivergent, who have self-doubt, who struggle with your mental health, these moments of struggle are not forever, your differences make you powerful and strong. You can do absolutely anything you want to do when you set your mind to it, I am proof of that. Believe in yourself, love who you are no matter what.” – Georgie Grasso
This month, the Healthier Habits Peer Group celebrated Georgie Grasso, the new Great British Bake-Off winner and proud ADHDer! Her journey, including moments of emotional dysregulation, resonates with many of us. Like when she nearly quit during a tough Semifinal patisserie challenge—only to return, with the help of co-host Alison Hammond’s comfort and encouragement. Georgie’s perseverance reminds us how far passion and determination can take us.
ADHD often comes with emotional dysregulation, which can feel overwhelming. However, with strategies and support, it’s possible to manage those intense moments. Here are our top tips for emotional regulation, inspired by our own amazing group members’ experiences, Georgie’s triumph and some expert-backed practices:
- Understand It’s ADHD
Emotional dysregulation is a common ADHD trait. Knowing it’s part of your condition—not a personal failing—can be empowering. - Mindfulness Matters
Even brief moments of mindfulness, like a body scan or a grounding exercise, can help you pause and respond rather than react. - Healthy Coping Tools
Exercise, creative activities, good nutrition, and walks in nature can keep emotions steadier overall. - Prioritise Sleep
Aim for 7–9 hours most nights, but don’t beat yourself up when it’s tough to achieve. - Take Time Out
Recognise triggers and, when possible, step away to cool off. Deep breathing (simply put, spending a few minutes exhaling for longer than you inhale) or a quick walk can work wonders. - Seek Support
Therapy can provide tools to navigate dysregulation and offer valuable feedback. - Practice Self-Compassion
Be kind to yourself, especially in tough moments. Progress matters more than perfection. - Coach Yourself
Learn to reframe thoughts, express yourself clearly, and even talk yourself through challenges like you would a friend. - Cool Down, Literally
Splashing cold water on your wrists or face sends calming signals to your nervous system. (This tip is chef-approved!) - Lean on Your Network
Surround yourself with supportive people who understand your struggles and can help when things get tough (like Alison did with Georgie).
As the holidays approach, remember to keep it simple, set boundaries, and focus on what truly matters to you. With time and practice, emotional regulation gets easier.
Our Healthier Habits Peer Support Group meets online monthly and starts again on Thursday 30 January 2025. Contact to Carol@procrastination-station.co.uk for details. Let’s keep cheering each other on!
