I also have ADHD and the emotions suck. Recently emotions have become really bad. I have started to write my emotions. I just listen to music, sit down, and write out almost everything. I only share some of it with my friends I trust the most and I feel it has helped.
I am still struggling with in-the-moment-train-wreck-of-emotions but if I figure out something, I’ll let you know.
Good Luck!