Ever been called ‘a bit much’? Apologised for your personality before someone’s even asked your name? You’re not alone - and you’re not the problem.

In this solo episode, Jane cracks open the messy reality of emotional intensity, ADHD, and rejection sensitive dysphoria (RSD). From 2am spiral sessions to crying because someone didn’t wave back - this episode calls it what it is: a misunderstood but very real part of neurodivergent life.

No shame. No pastel filter. Just honest strategies to help your emotional wiring work for you - not against you.

What We Cover:

• Why being ‘too much’ is usually just being human with ADHD
• How RSD can derail your week before breakfast
• Scripts for when you want to rage-text the school group chat
• How to pause before you blow up (or implode)
• What the hell the 10-Minute Rule is - and why it actually works
• Why emotional regulation isn’t just breathing exercises and wine
• Modelling emotional resilience (without toxic positivity)
• Turning emotional intensity into advocacy, connection, and actual power

Resources & Links:

Download the RSD & Emotional Intensity Kit – includes scripts, reflection prompts, calm-down strategies

Related episodes:

• Handling Family Criticism, Boundary Setting & Boundary Creep on Apple or Spotify (S2 Ep 51)
• Stop People Pleasing on Apple or Spotify (S2 Ep 50)

Listen Now

If your emotions feel like a liability (or your kid’s meltdown sets off your own), this one’s for you. Hit play. Share with a friend who spirals too. And share it with the mum who keeps apologising for just being herself.

JOIN THE COMMUNITY:

Have questions or want to connect with other ADHD mums? Join our supportive Facebook group here and dive into the conversation. No question is too small, and I love answering in a group format!

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LEAVE A REVIEW:

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COLLABS:

For collaborations or speaking engagements, email me at jane@adhdmums.com.au.

MORE RESOURCES:

Still unsure if ADHD or autism applies to you or your child? Take my recommended self-tests here.

TOPICS COVERED IN THIS EPISODE:

ADHD emotional intensity, rejection sensitive dysphoria, RSD and ADHD, emotional regulation ADHD, ADHD mum meltdown, ADHD and relationships, ADHD overwhelm, how to manage big emotions ADHD, ADHD parenting stress, ADHD spiralling, ADHD and shame, ADHD self-compassion, ADHD boundary setting, scripts for RSD, ADHD reaction control, ADHD neurodivergent emotions, calming strategies ADHD, ADHD social anxiety, ADHD overstimulation, ADHD mum guilt, ADHD burnout prevention, ADHD advocacy, ADHD friendship struggles

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