An ADHD (Attention-Deficit/Hyperactivity Disorder) meltdown is a surge of intense emotions—like frustration, anger, or sadness—that may come out through crying, yelling, or other strong reactions.

While meltdowns are often linked to children who are still learning how to navigate big feelings, they can happen at any age. Adults with ADHD can experience them too, as these emotions can sometimes feel overwhelming.

1. Identify triggers
After a meltdown, reflect on what caused it and note the triggers. Once you know them, you can find ways to minimize or manage them.

2. Create a calming space
Limit sensory overload by adjusting the environment—use soft lighting, noise-canceling headphones, or set up a quiet spot to retreat to when needed.

3. Practice deep breathing
Spend 5-10 minutes a day focusing on slow, full breaths. Over time, this can become a go-to tool when stress hits.

4. Use a sensory toolkit
Prepare items that calm senses—like fidget or squishy toys, earplugs, soothing scents, or mints—to help ground someone in stressful moments.

5. Stick to a routine
A simple daily routine adds structure and reduces decision fatigue. Use planners, apps, or a printed schedule to stay on track.

6. Break tasks into steps
Divide big tasks into smaller, manageable goals. Checking off each step can ease pressure and boost motivation.

7. Learn emotional regulation
Manage your emotional state and response. Pause before reacting and choose a healthier way to respond.

Remember: Managing ADHD meltdowns takes patience and self-compassion. Responding with understanding—toward yourself or a loved one—creates a safer space for healing and growth.