Emotional justice sensitivity is a common trait among those with ADHD. It involves becoming overwhelmed or angry by life’s unfairness or inequities, whether it’s negative news stories, worry about climate change, or someone cutting in-front of a long line. People with ADHD tend to be prone to justice sensitivity, and are more likely to ruminate and feel anger and despair due to injustices. This can lead to mental health issues, lower productivity and depleted energy levels. Wondering how to deal? Here are 7 ways to cope with emotional justice sensitivity in ADHD.
Emotional Justice Sensitivity in ADHD Explained
Emotional justice sensitivity is the heightened emotional response and concern for fairness in social situations. It’s a lesser known symptom of ADHD, and occurs impart due to the emotional intensity experienced by those with the disorder. Individuals with ADHD tend to be more attuned to perceived injustice and often experience stronger responses to it. Neurotransmitters also play a role in emotional justice sensitivity. Dopamine imbalances in the ADHD brain can cause attention seeking behaviour and a constant search for stimulation, which can lead to an increased awareness of unfair situations. Norepinephrine is another neurotransmitter that regulates attention and executive functions. An imbalance can make it hard to ignore wrongdoing or suffering around you.
Justice sensitivity can affect your mood, productivity and energy levels. Although it can be a positive trait, it can also lead to emotional overwhelm, a hyperfocus on social justice (to the detriment of other important aspects of life), and strained relationships and conflict. People with ADHD are more likely to ruminate, and to feel the anger, helplessness and despair that injustice can trigger. This can potentially affect your mental health, leading to higher rates of anxiety and depression among those with ADHD. They often perceived unfairness and injustice in their personal lives and society.
7 Ways to Cope with Emotional Justice Sensitivity in ADHD
1. Identify Your Triggers and Limit Exposure
It’s helpful to be aware of the situations, environments or topics that trigger strong emotional reactions. Once you’re aware of your triggers, you can avoid or minimize your engagement with them. If you know that something will lead to negative emotions, try to avoid it as best as possible. If hearing about negative news stories triggers a spiral, unfollow news outlets on social media. If you know that you tend to get worked up about certain topics, try your best to avoid discussions about them.
2. Use Grounding Techniques
Grounding techniques like deep breathing, meditation and yoga can help calm you down when your emotions escalate. Journaling, visualization and self-soothing affirmations can also be helpful. Grounding strategies such as these redirect your attention to the present moment, helping to calm the nervous system and reduce feelings of anxiety and overwhelm. They provide a sense of comfort and safety, especially when your emotions feel like too much. Practice grounding techniques regularly to help with overall emotional regulation, and you can also use them in moments of heightened emotions when possible.
3. Cognitive Behaviour Therapy
Therapies such as cognitive behavioural therapy (CBT) can address your emotional reactivity and equip you with coping skills to address underlying issues. Through CBT, you’ll learn how to identify and challenge negative thoughts and behaviours related to fairness and equity and come up with strategies to manage your emotions. It will help you build resilience and develop a more positive outlook on life, and can also help you engage in social interactions in a more comfortable and confident way. Therapy can also help with anxiety and depression that can come along with justice sensitivity.
4. Take Action on Social Justice Issues
If you do the work to manage your emotions, a healthy amount of frustration and sadness concerning inequities can be positive and lead to change. Instead of losing yourself in despair, harness your power, get off the couch and make a positive difference in the lives of others. Do stray dogs make your heart ache? Volunteer at a local dog shelter. Feel helpless about climate change? Make a point to reduce your daily carbon footprint. Even small steps can help you feel more empowered and less disheartened.
5. Work on Effective Communication
If you have emotional justice sensitivity, you may find yourself in situations where you feel compelled to address perceived injustices, even when others may not share the same level of concern. This can lead to misunderstandings, tension and strained relationships. In order to navigate these social challenges, it’s important to learn effective communication strategies so you don’t experience heightened conflict and social strain. Knowing how to get your point across effectively and before it becomes too much can help you avoid even more emotional overwhelm that comes with strained relationships.
6. Find Healthy Outlets
Seek out healthy outlets to release emotional energy. This could be exercise, creative endeavours like painting or music, or spending time in nature. These activities can help you process anger and get your emotions out in a healthy way so you’re not just sitting in your feelings. If you’re constantly ruminating about injustices and unfairness, these healthy outlets can help lift your mood, regulate your emotions and improve your mental health overall.
7. Practice Self-Care
Emotional justice sensitivity can be all consuming and can have a significant impact on your mental health. It’s been linked to heightened anxiety, social phobia and rumination, which itself can worsen anxiety and depression. Take time for yourself and practice self-care. Do things that bring you joy, whether it’s a workout class, taking a warm bath, reading a book, calling a friend or engaging in a new hobby. Self-care is essential to managing intense emotional responses.
If you experience emotional justice sensitivity, we hope these tips help you cope and manage it.
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