# Emotional Regulation When You’re Already Depleted

Page: https://stenobird.com/podcast/taking-control-the-adhd-podcast-386692/emotional-regulation-when-you-re-already-depleted
Text version: https://stenobird.com/podcast/taking-control-the-adhd-podcast-386692/emotional-regulation-when-you-re-already-depleted.md
Podcast: [Taking Control: The ADHD Podcast](https://stenobird.com/podcast/taking-control-the-adhd-podcast-386692)
Published: 2026-01-29T11:00:00+00:00
Episode link: https://share.transistor.fm/s/6ba60d13
Audio file: https://op3.dev/e/media.transistor.fm/6ba60d13/f2d2173a.mp3
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JSON: https://stenobird.com/v1/public/podcasts/taking-control-the-adhd-podcast-386692/episodes/emotional-regulation-when-you-re-already-depleted
Duration seconds: 1778

## Resource

When you're running on empty, your emotions hit harder and last longer. This week on Taking Control: The ADHD Podcast, Pete and Nikki explore what happens to emotional regulation when you're already depleted—and what you can actually do about it. Building on last week's conversation about compassionate reframing, this episode dives into the physiology behind emotional dysregulation and RSD (Rejection Sensitive Dysphoria). Pete shares insights from the polyvagal theory and the concept of the "vagal brake," explaining why breathing alone isn't enough when you're in fight-or-flight mode. Nikki breaks down the differences between emotional regulation, emotional dysregulation, and RSD with real examples that anyone with ADHD will recognize. Then they walk through practical grounding techniques that actually work—from ice cold water to wall push-ups to finding safe connection with others. You'll learn why your ADHD brain feels emotions at 100% when others are at 50%, why that negative comment from ten years ago still lives rent-free in your head, and how to create safety for your nervous system when you're already overwhelmed. Plus, get the free downloadable guide: "Regulate and Reframe: A Guide for Emotional Dysregulation and RSD" with simple tools to help you ground, reset, and find your way back to safety. Links & Notes Download Regulate and Reframe: A Guide for Emotional Dysregulation and RSD The Polyvagal Theory by Stephen W. Porges Polyvagal Perspectives by Stephen W. Porges Support the Show on Patreon Dig into the podcast Shownotes Database (00:00) - Welcome to Taking Control: The ADHD Podcast (03:01) - Emotional Regulation (11:31) - Signs Your Tank is Empty ★ Support this podcast on Patreon ★

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## Transcript

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