Holistic Tools for ADHD Self-Regulation, Distress Tolerance & Mood with Vanessa Gorelkin

In this insightful and empowering episode, I’m joined by Vanessa Gorelkin, an occupational therapist who brings a deeply compassionate and practical perspective to supporting ADHD, especially when it comes to emotional regulation, energy management, and creating environments that help us thrive. Together, we explore how occupational therapy (OT) can be a game-changer for adults with ADHD to help us understand our sensory needs, emotional responses, and daily rhythms. We also explore Dialectical Behaviour Therapy (DBT) and Internal Family Systems (IFS), two powerful frameworks that offer tools for navigating emotional ups and downs with more ease and self-compassion. My new book, The ADHD Women's Wellbeing Toolkit, is now available, grab your copy here! Key Takeaways: What occupational therapy can look like for adults with ADHD How DBT techniques like emotional regulation and distress tolerance can help ADHD The importance of workplace accommodations for neurodivergent individuals Energy management and the mental health impact of overcompensating for sensory challenges How to identify your optimal conditions to avoid overstimulation and burnout The role of the sensitive nervous system and being stuck in a high-cortisol state Using the diving reflex to regulate your internal state (yes to sighing, cold water, and essential oils!) Why timing matters when it comes to meditation and rest How Internal Family Systems (IFS) helps us understand our behaviours and emotional triggers Why a holistic approach is essential in ADHD therapy and wellbeing Whether you're managing anxiety, experiencing burnout, or looking for practical, holistic strategies to support your nervous system, this episode is packed with supportive takeaways for you to try! Join the More Yourself Community - the doors are now open! More Yourself is a compassionate space for late-diagnosed ADHD women to connect, reflect, and come home to who they really are. Sign up here! Inside the More Yourself Membership, you’ll be able to: Connect with like-minded women who understand you Learn from guest experts and practical tools Receive compassionate prompts & gentle reminders Enjoy voice-note encouragement from Kate Join flexible meet-ups and mentoring sessions Access on-demand workshops and quarterly guest expert sessions To join for £26 a month, click here. To join for £286 for a year (a whole month free!), click here. We’ll also be walking through The ADHD Women’s Wellbeing Toolkit together, exploring nervous system regulation, burnout recovery, RSD, joy, hormones, and self-trust, so the book comes alive in a supportive community setting. Links and Resources: Find my popular ADHD workshops and resources on my website [here]. Follow the podcast on Instagram: @adhd_womenswellbeing_pod Visit Vanessa's website or check out her Instagram (@itsvanessagorelkin) Kate Moryoussef is a women's ADHD lifestyle and wellbeing coach and EFT practitioner who helps overwhelmed and unfulfilled newly diagnosed ADHD women find more calm, balance, hope, health, compassion, creativity and clarity. Learn more about your ad choices. Visit megaphone.fm/adchoices