Distanced Self Talk

Distanced self-talk is a simple emotional regulation tool that helps ADHD and AuDHD women create space between a feeling and a reaction. Instead of saying “I feel overwhelmed,” you speak to yourself using your name or “she/they,” which immediately reduces emotional intensity and rumination. This shift helps the brain step out of survival mode and into clarity. This resource explains what distanced self-talk is, why it works, and how to use it in moments of overwhelm, shutdown, spiraling, or rejection sensitivity. It is written in clear, grounded language to support emotional steadiness and self-respect.