Jenna Free: ADHD, overwhelm, and how to heal your dysregulated nervous system
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In this powerful episode of the Women & ADHD podcast, host Katie Weber interviews Jenna Free, a therapist and ADHD advocate who was diagnosed at 32 while managing grad school and two young children. Jenna shares her journey from chronic overwhelm and dysregulation to discovering that ADHD symptoms are often signs of a nervous system stuck in fight-or-flight, not an inherent flaw. She challenges the mainstream narrative that ADHD equals constant chaos, arguing instead that true healing comes through internal regulation—addressing beliefs, emotions, and nervous system states—not just external tools like apps and timers. Jenna emphasizes that regulation work isn’t about slowing down to do less, but about creating sustainable capacity so that ambition, productivity, and joy become possible. Her new book, *The Simple Guide to ADHD Regulation*, and her certification program focus on this mindset shift, using accessible language and visuals to make neurodivergent-friendly content. The episode also explores the intersection of ADHD and trauma, the dangers of over-relying on external regulation, and the transformative power of community in group work. Jenna’s message is clear: you don’t have to live in dysregulation—your brain can heal, and your capacity can grow.
ADHD symptoms are often signs of a dysregulated nervous system in chronic fight-or-flight, not an inevitable condition.
Internal regulation—addressing beliefs, emotions, and nervous system states—is more powerful than external tools like apps and calendars.
Slowing down and healing dysregulation actually increases capacity and productivity, not decreases it.
The belief that 'I’m behind' or 'I need to catch up' fuels dysregulation; challenging these thoughts is essential for change.
Group work provides validation, connection, and safety—key elements for healing and sustainable progress.
…and 3 more takeaways available in PodZeus
The Myth of Inevitable ADHD Struggle
“We can regulate through avoidance. Simply don't do the thing and you're going to be less dysregulated, but obviously we're not looking to do that...”
From Overwhelm to Insight: Jenna’s Diagnosis Journey
Jenna shares her personal story of being diagnosed with ADHD in grad school with two young kids. She describes the intense overwhelm, postpartum struggles, and how she began researching ADHD after feeling like she was just 'keeping her head above water.'
The Log Metaphor: External vs. Internal Regulation
“The goal is to get to the shore... if you're constantly looking for things that are going to help you short term, you're ignoring kind of the real work to get to the shore.”
Regulation as Radical Belief Work
“If you believe this is how hard it needs to be, this is normal. We see a lot of commiseration content online. Like, isn't it so hard? Ha ha ha ha. But actually that's being a fight or flight.”
The Power of Group Work and Community
Jenna describes her ADHD regulation groups as deeply regulating experiences. The sense of safety, connection, and shared struggle reduces shame and creates a space where people can work on change without guilt.
“The biggest issue is with that current ADHD narrative, people are confusing fight or flight and ADHD. They're putting it in a bundle and calling it ADHD.”
“Your current capacity is not your future capacity—regulation work can expand it dramatically over time.”
“Slowing down and healing dysregulation actually increases capacity and productivity, not decreases it.”
Host
Guest
Jenna Free
person
Katie Weber
person
Women & ADHD
media
The Simple Guide to ADHD Regulation
book
ADHD with Jenna Free
media
DBT
other
Anita Johnson
person
Polyvagal Theory
other
Marsha Linehan
person
Calgary, Alberta
place
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