Struggling with Emotional Dysregulation

BPD and ADHD here. emotional dysregulation is a struggle. Doing yoga in the morning kinda helps and then I sprinkle in little mindfulness things. If you can walk away try some small mindfulness things. Cold air or water can calm the mind a bit...discovered that's why I like swimming so much. Again if you can walk away and have access to something cold like a cold water bottle put it on your face, neck, and even drinking it can sometimes help. DBT therapy has a lot of things that help with emotional deregulation. Try what you think could work for you and go from there.

I've done a bit of research on this topic as an adhder. It seems to stem from an anxiety issue whether it's GAD or social anxiety. For me personally, it's social anxiety. Adhd coupled with anxiety is problematic bc of our impulsivity symptom. We go from "oh that kind of sucks" straight to very intrusive and extreme thoughts. It's not necessarily a disregulation if you read about it as it relates to adhd. It's more immediate emotional magnification. We still feel the initial feeling but take it to the extreme. But if you think about it, we do this with positive things too. Emotions start "normal" and end up on the extreme end of the spectrum. I don't really have an answer for how to keep it from going to the extreme as I am still working with my therapist on this particular issue, but I can say the thought categorization she's been having me do at least makes me aware of what is happening so I don't do anything particularly stupid as a result of the magnification of the initial reaction/emotion.