Feeling angry, anxious or sad about an unpleasant or difficult situation is something everyone experiences. However, if these emotions occur suddenly or frequently and are hard to manage, there may be a larger mental health issue at play. Emotional dysregulation refers to an individual experiencing difficulty regulating their emotions and calming down after feeling angry or anxious.
Emotional dysregulation is more than just feeling intensely. It can significantly impact your ability to function at work, at school or within relationships. Learn more about emotional dysregulation and what it can signify about your mental health.
What Is Emotional Dysregulation?
Emotional dysregulation occurs when an individual finds it challenging to manage their emotional responses to feeling overwhelmed, angry, anxious or sad. They may experience intense emotions disproportionate to the situation that triggered them. After the event is over, it may be hard to return to their normal emotional state.
When dysregulating, a person may enter fight-or-flight mode, which is the body’s natural response to threatening situations. However, your body may enter this state even when there’s no immediate danger, resulting in anxiety, depression or trouble controlling emotional responses. This can lead to self-harming behaviors or substance use to cope with emotional distress.
Signs of Emotional Dysregulation
In general, emotional dysregulation involves experiencing overly intense emotions compared to the situation that triggered them and an inability to calm down or return to a baseline emotional state. Individuals may become hyper-focused on negative thoughts, procrastinate on tasks or behave impulsively.
Other signs of emotional dysregulation include:
- Being easily overwhelmed
- Feeling upset for no apparent reason
- Crying easily
- Finding it hard to manage stress
- Angry outbursts
- High levels of anxiety, shame or anger
- Frequent mood changes
- Disordered eating
- Depression
- Relationship conflicts
- Self-harm behaviors
- High-risk sexual behaviors
- Excessive substance use
- Suicidal ideation or attempts
Emotional dysregulation can also make it difficult to recognize what emotions you’re feeling. This can lead to confusion or guilt that impedes making decisions or managing behavior.
Emotional Dysregulation and Related Mental Health Conditions
There isn’t a specific emotional regulation disorder, and emotional dysregulation isn’t a sure sign of a mental health condition. However, it’s a key symptom of several mental health disorders, including:
- Bipolar disorder
- Borderline personality disorder (BPD)
- Attention deficit hyperactivity disorder (ADHD)
- Post-traumatic stress disorder (PTSD)
- Disruptive mood dysregulation disorder (DMDD)
- Autism spectrum disorder
- Fetal alcohol syndrome
Emotional dysregulation is a core feature of BPD in particular. BPD affects approximately 1% to 3% of the general population and is sometimes referred to as the disorder of dysregulation, impacting an individual’s ability to regulate their interpersonal relationships, identity, behavior and cognition.
Emotional dysregulation can also appear as a symptom of depression or anxiety, but it may not be as prominent in these conditions.
What Causes Emotional Dysregulation?
Early Childhood Trauma
Trauma can alter how the brain and nervous system operate, which is why emotional dysregulation is commonly seen in people with PTSD. Research published by the National Library of Medicine suggests that childhood trauma increases a person’s risk of developing various psychosocial and developmental impairments.
Early childhood is a critical developmental period. When children are exposed to traumatic events, such as abuse or neglect, it can impact their ability to develop healthy emotional regulation skills.
A child’s emotional development is highly influenced by the care they receive from their parents or caregivers. If they’re unable to form secure attachments with others, they may develop emotional regulation difficulties, which can cause:
- Issues complying with parent or teacher requests
- Trouble making and maintaining friendships
- Inability to focus on tasks
Traumatic Brain Injuries
A traumatic brain injury (TBI) is a brain dysfunction caused by a violent blow or jolt to the head, usually from a car accident or severe sports injury. It can cause several physical symptoms, including headaches, nausea, dizziness or fatigue, and behavioral or mental symptoms, such as mood changes or concentration problems.
Many TBI survivors experience intense anger, ranging from irritability to violent outbursts. They may also experience sudden episodes of crying or laughing due to damage in the brain region that regulates emotion.
Brain Chemistry
Neurotransmitters, particularly serotonin, play a significant role in regulating emotions, which is why brain chemistry can also affect emotional dysregulation. Serotonin is a natural mood booster, sometimes called the “happy chemical.” Low serotonin levels may inhibit a person’s ability to manage their destructive or aggressive urges.
For individuals with a biological predisposition for emotional dysregulation, living in an abusive, neglectful or overall invalidating environment can worsen the effects.
PTSD and Emotional Dysregulation
Emotional dysregulation is a common symptom of post-traumatic stress disorder. PTSD can interfere with daily life, making everyday stressors feel overwhelming. This emotional instability can be difficult to live with, but certain therapeutic approaches can help you regain balance. This article explores the connection between PTSD and emotional dysregulation and how to identify triggers and coping mechanisms to facilitate healing.
What Is PTSD, and How Does It Affect Emotions?
PTSD can occur after witnessing or experiencing a traumatic event, such as abuse, an accident or a natural disaster. It’s a diagnosable mental health condition characterized by persistent, intrusive symptoms, including:
- Flashbacks
- Nightmares
- Feelings of fear, anxiety, guilt or shame
- Avoidance behaviors
- Hypervigilance
- Mood swings
Some individuals experience symptoms for a few months after the event, while others endure them for several months or years.
Symptoms present differently depending on the person and severity of trauma. However, many individuals experience heightened emotional sensitivity, where even minor stressors can evoke intense reactions. Feelings of PTSD rage, fear or shame may be disproportionate to the situation that occurred.
In some cases, individuals may experience emotional numbness, making them feel disconnected or detached from themselves and others. These dysregulated emotions can make maintaining relationships or coping with everyday challenges difficult.
The Impact of Emotional Dysregulation on Daily Life
Emotional dysregulation refers to difficulties in managing emotional responses, resulting in intense, unpredictable mood swings. It can manifest as explosive outbursts or impulsive behaviors, interfering with your ability to manage stress or maintain stable social connections.
For individuals with PTSD, this emotional instability stems from the brain’s response to trauma. In situations your brain identifies as stressful or dangerous, your fight-or-flight response becomes overactive, compromising your ability to regulate emotions. This reaction can impact various aspects of daily life, causing struggles such as:
- Relationship challenges. Unpredictable emotions can make it difficult to communicate effectively with others, causing frequent arguments or misunderstandings.
- Work difficulties. You may struggle to manage work-related stress, solve conflicts with colleagues or concentrate on tasks. This can affect your overall job performance, interfering with promotions, raises or other career opportunities.
- Social isolation. You may avoid certain places, people or situations that remind you of the traumatic event, causing loneliness and social isolation. Social situations may also raise fears of having an emotional outburst and being judged by others.
- Physical health concerns. Chronic stress from emotional dysregulation can cause or exacerbate physical health issues, including digestive problems, headaches and sleep disturbances.
- Decision-making impairment. When overwhelmed by emotion, you may struggle to make rational decisions. This impaired thinking can drive impulsive, aggressive or violent behavior to stop a perceived threat.
- Mental health issues. Lacking control over your emotions can impact your sense of self-perception and self-worth, lowering self-esteem and overall mood. These feelings can increase risk of other mental health issues, including anxiety or depression.
Recognizing Triggers and Coping Mechanisms
The effects of emotional dysregulation can be sudden and unpredictable. However, learning how to identify triggers can help you develop healthy coping mechanisms to alleviate these effects. Triggers are stimuli, such as sounds, smells or situations, that evoke traumatic memories, causing intense emotional reactions.
When a trigger is present, you may experience behavioral changes, sudden anger, overwhelming anxiety or physical sensations, such as increased heart rate or rapid breathing. If you start experiencing these feelings but don’t know why, try tuning in to your surroundings and noting any stimuli producing strong emotions.
Next, write about your observations. Journaling creates a written record of specific situations or places that trigger emotional dysregulation. Describe specific emotions or thoughts you experience while in those scenarios to identify patterns. This can make pinpointing effective coping mechanisms easier.
Coping mechanisms can help reduce a trigger’s impact, boosting your ability to regulate emotions. Examples of coping mechanisms include:
- Grounding techniques. Activities such as deep breathing, sensory focus or mindfulness can help you stay present, preventing overwhelming emotions from controlling your thoughts or actions.
- Self-care practices. Find an enjoyable hobby, such as reading, listening to music or hiking, that helps you calm down and clear your mind.
- Exercise. Physical activity releases endorphins in the brain, which can boost mood, reduce stress and improve well-being. Establish an exercise routine or take daily walks to manage difficult emotions.
- Stepping back. If a certain trigger becomes too overwhelming, try stepping back and taking a break. Reevaluate the situation once you’ve calmed down to better determine next steps.
Therapeutic Approaches for PTSD-Related Dysregulation
If emotional dysregulation from PTSD is severely impacting your daily life, consider professional treatment. Mental health professionals trained in trauma disorders can help determine which therapeutic approach best fits your needs. Common options include:
- Cognitive behavioral therapy. CBT can help identify and reframe negative thought patterns associated with trauma. If you’re emotionally stuck at the age the trauma occurred or struggling with distorted thoughts, CBT can address these issues, improving emotional responses.
- Dialectical behavior therapy. DBT teaches skills such as mindfulness, distress tolerance and emotional regulation. These skills can help you recognize and manage intense emotions without resorting to avoidance or impulsive behaviors.
- Eye movement desensitization and reprocessing therapy. EMDR focuses on processing traumatic memories in a safe, structured environment. Through bilateral stimulation, such as guided eye movements, this therapy can help reduce intense negative emotions associated with trauma, fostering emotional stability.
- Group therapy and support groups. Group settings can help you connect with others sharing similar struggles to gain advice or coping skills. This experience can reduce social isolation, providing validation and fostering emotional resilience.
Treatment and Strategies for Emotional Dysregulation
Medication and therapy are the two main treatment options for emotional dysregulation. Individuals may be prescribed medication when emotional dysregulation is associated with a mental health condition. For example, stimulants are typically prescribed to treat ADHD, while antidepressants are used for depression.
Dialectical behavior therapy (DBT) is a type of cognitive behavioral therapy (CBT) commonly used for emotional dysregulation. Originally developed to treat borderline personality disorder, DBT is meant to help you better understand your emotions and develop self-control. It can teach you new strategies for regulating your emotions and building tolerance for unpleasant feelings.
Being able to effectively regulate your emotions can lead to healthier relationships, career improvements and an overall higher quality of life. There are several strategies that can improve emotional regulation skills:
- Learning to recognize and label specific emotions and what triggers them
- Staying conscious of thoughts, feelings and actions to regain emotional control
- Avoiding procrastination by starting a task right away and taking short, frequent breaks to prevent stress
- Exercising regularly to release extra energy caused by unpleasant emotions, such as anger or anxiety
Some strategies may work better than others, depending on the severity of your emotional dysregulation and whether you’ve been diagnosed with a mental health condition. Finding a healthy way to manage your emotions is better than leaving emotional dysregulation untreated.
Seek Mental Health Treatment
If you’re struggling with emotional regulation issues, don’t wait to seek professional help. At Restore Mental Health in Deerfield Beach, we’re committed to helping you better understand and manage your emotions when they become too intense or overwhelming, including when they’re connected to past trauma or PTSD. Call (877) 810-2074 or contact us today to learn how our services can help.
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