Therapy (both individual and group talk therapy) helps with the emotional regulation and any childhood trauma and bad coping mechanisms you acquired by being a kid with ADD/ADHD. Medication helps with the focusing of course, both allowing you to focus for longer and sometimes (in the case of XR meds) softening the "crash" so you can have the mindfulness and focus to bring your emotional regulation tools into play and start to self regulate. I firmly believe both are necessary for some (if not most) people to be truly successful living with ADD/ADHD.

[–] Atherel@lemmy.dbzer0.com 2 points 1 day ago

All of this plus meditation, yoga or sports like running can help too. Try it but don't force yourself if you're not into it.