Menschen mit ADHS haben oft starke Emotionen. Freude, Begeisterung, aber auch Wut kommen schnell und intensiv. Kleine Auslöser können bereits große Reaktionen hervorrufen. Es dauert nicht lange, bis danach das schlechte Gewissen kommt. Man stellt sich die Frage, warum man eigentlich so wütend war. Wutanfälle sind bei ADHS keine Seltenheit. Doch gibt es einige Wege, dass man sich gelassener fühlt. Versteht man seine Emotionen, kann man damit auch besser umgehen. Es gibt einige Tripps, die helfen sich schneller zu beruhigen. Wie man seine Wut richtig steuert, in diesem Artikel.
Wut verstehen und annehmen
Wut gehört zum Leben. Jeder Mensch wird mal wütend. Doch bei ADHS kommt sie oft plötzlich und heftig. Das liegt daran, dass Impulse schwerer zu kontrollieren sind. Wichtig ist, sich nicht dafür zu schämen. Wut ist keine Schwäche. Sie zeigt, dass etwas nicht passt. Wer versteht, warum er wütend wird, kann besser darauf reagieren. Was hat den Ausbruch ausgelöst? War es Stress, Überforderung oder Ungerechtigkeit? Gefühle zu erkennen, ist der erste Schritt zur Veränderung. Mit mehr Verständnis für sich selbst fällt es leichter, ruhig zu bleiben.
Wege aus der Wut
Plötzlich ist die Wut da – und dann? Es hilft, wenn man sich kurz selbst aus der Situation nimmt. Ein tiefer Atemzug oder ein Schluck Wasser reicht bereits aus. Wer Abstand braucht, sollte einen kurzen Spaziergang einlegen. Es gibt auch ein paar feste Strategien, die dabei helfen können, sich schnell selbst wieder zu beruhigen. Manche zählen bis zehn, andere drücken einen Stressball. Musik oder Bewegung können ebenfalls helfen. Wichtig ist, dass man daran denkt, dass diese Wut wieder vorbei gehen wird. Wird frühzeitig gegensteuert, vermeidet größere Ausbrüche. Mit der Zeit fällt es leichter, ruhiger zu bleiben.
Ein entspannter Alltag hilft
Wut entsteht oft, wenn Stress oder Überforderung dazukommen. Deshalb ist ein ruhiger Alltag wichtig. Genug Pausen, ausreichend Schlaf und feste Routinen machen einen großen Unterschied. Wer sich angespannt fühlt, sollte sich mehr bewegen. Überschüssige Energie kann man mit Sport schnell wieder loswerden. Eine beruhigende Wirkung haben auch unterschiedliche Entspannungstechniken. Dazu gehören zum Beispiel Atemübungen oder Meditation. Ein gutes Umfeld ist genauso wichtig. Wer sich verstanden und ernst genommen fühlt, bleibt gelassener. Je entspannter der Alltag, desto seltener kommt es zu Wutausbrüchen.
Quellen
https://www.zentrales-adhs-netz.de/
https://www.adhs.info/erwachsene/emotionen-und-impulsivitaet/
https://www.neurologen-und-psychiater-im-netz.org/adhs/
Our dedicated team for psychological counseling and psychotherapy will assist you with your current challenges. Find the support that's right for you here and get in touch with a specialist who's right for you.
Do you have a goal in mind, inner questions that concern you, or the desire for change? Your topics — whether professional, personal, in relationships or somewhere in between — are at the center of our joint work. In a trusting and respectful environment, space is created for clarity, new perspectives and personal development. Together, we work on equal footing — with a focus on developing your inner resources. I am looking forward to our first contact!
Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.
Are you in a difficult phase, looking for new direction or do you want to strengthen your self-esteem? As a psychological counselor, I will support you in an empathetic, compassionate and solution-oriented way. Together, we'll discover your strengths and activate your resources. Whether for life changes, relationship issues, professional topics or ADHD — with which I have learned to live myself — I offer you understanding on equal footing. I am at your side even in complex situations — clearly, warmly and effectively.
Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.
“Sometimes you just feel left alone with your problems. That's why I'm here for you to help you get out of your crisis and take the path to change. I will show you practical solutions based on psychological knowledge. My goal is to help you live a happier and happier life and to be able to overcome your next crisis faster and better. In doing so, I remain authentic and respectful.”
Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.
“If it doesn't work, that's okay. Dealing with the topic is an important first step towards the state you want. I will accompany you with my open, joyful and authentic way of taking the necessary steps so that you get closer to your goal. In our collaboration, I mainly ask you a lot of questions and give you the opportunity to talk, but from time to time I also share some of my psychological knowledge.”
Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.
As a psychologist and life and social counselor, I have been accompanying people in various phases and areas of life for several years. My focus is on topics such as anxiety, stress, sleep problems, work-life balance, self-worth, relationship problems, career choices, a mindful lifestyle, etc. A holistic approach is particularly important to me. I look at both the mental and physical aspects.
Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.
“Have you reached a low point, are you stressed, can you no longer resolve conflicts or are you indecisive? In a value-free atmosphere, we strengthen your resources, build security and trust, and develop strategies for dealing with challenging situations calmly. And it is also important to stop from time to time and see what kind of path you have already taken!”
Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.