What is emotional dysregulation? Plus, 6 ways to treat it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what emotional dysregulation is, including its symptoms, causes, and related disorders. Plus, 6 treatments to help you manage emotional dysregulation.
Emotions are a fundamental part of the human experience and it’s normal to feel a range of emotions, especially after a situation or interaction that knocks you off-balance. However, if you find yourself frequently overwhelmed by your emotions, struggling to calm down, or having intense reactions, you may be experiencing emotional dysregulation.
Emotional dysregulation is characterized by difficulty in handling your emotions and can make everyday activities and relationships hard to manage. Even minor events can become intensely heightened and triggering for those prone to emotional dysregulation. And while taking time alone to cool down after a stressful conversation or going for a walk to clear your mind are great ways to manage your emotions, people experiencing dysregulation often need additional tools and support to regain a sense of comfort and control over their emotions.
What is emotional dysregulation?
Emotional dysregulation is a condition where you find it difficult to manage and respond to your emotions in a typical way. It can appear in various forms and at different times in a person's life. For some of us, it might be a lifelong challenge due to genetic factors or early childhood experiences. For others, it might develop later due to trauma, chronic stress, or underlying mental health conditions.
While emotional dysregulation cannot be quickly remedied, it’s possible to manage it effectively and significantly over time to improve your overall wellbeing.
5 symptoms of emotional dysregulation
Emotional dysregulation can be identified through a mixture of symptoms that impact how you feel and behave. Experiencing these symptoms occasionally is completely natural, but when they’re intense, frequent, and interfere with daily life, it might indicate your struggling with dysregulation.
1. Intense emotional reactions: When you feel sad, angry, or anxious, these feelings can be overwhelming and hard to control. It might take you longer to calm down after being upset than others around you.
2. Mood swings: You might feel happy one moment and extremely sad or angry the next without a clear reason. These mood swings can make daily life unpredictable and challenging.
3. Impulsive behaviors: Acting without thinking about the consequences is a common symptom. This can include things like sudden outbursts, risky behaviors, or making hasty decisions that you might later regret.
4. Difficulty with relationships: Maintaining stable relationships can be tough. Emotional dysregulation can lead to conflicts, misunderstandings, and a sense of instability in friendships, family relationships, and romantic partnerships.
5. Chronic irritability and anxiety: Persistent feelings of irritability and anxiety are often present. You might feel on edge, easily annoyed, or constantly worried, which can affect your ability to relax and enjoy life.
What causes emotional dysregulation?
Emotional dysregulation can come from various causes, which often interact in complex ways. Understanding the potential origins of emotional dysregulation can help you find effective treatments and strategies for managing it.
Genetic factors
Some people may have a genetic predisposition to emotional dysregulation. This means that if emotional dysregulation or related mental health issues run in your biological family, you might be more likely to experience similar challenges. Inherited traits can influence how the brain processes emotions, making it harder for some of us to regulate our feelings effectively.
Environmental influences
The environment in which you grow up can play a significant role in emotional regulation. Early childhood experiences, such as neglect, abuse, or inconsistent caregiving, can disrupt the development of healthy emotional regulation skills. Chronic stress from family conflicts, financial instability, or exposure to violence may also contribute to difficulties in managing emotions.
Biological factors
Emotional dysregulation may also be linked to biological factors, including neurochemical imbalances and brain function abnormalities. Neurotransmitters, which are chemicals in the brain that help transmit signals, can affect mood and emotions. If these chemicals are imbalanced, it may lead to problems with emotional regulation. Certain brain areas responsible for regulating emotions may also function differently in people with emotional dysregulation.
Psychological factors
Co-occurring mental health conditions and certain personality traits can contribute to emotional dysregulation. For example, those of us with anxiety, depression, or borderline personality disorder (BPD) often struggle with regulating our emotions. Traits such as high sensitivity to stress or a tendency toward negative thinking can also make emotional regulation more challenging.
5 disorders related to emotional dysregulation
1. Borderline personality disorder (BPD): BPD is characterized by intense emotions, unstable relationships, and impulsive behaviors. Emotional dysregulation is a core symptom of this disorder, making it difficult to maintain emotional stability.
2. Attention-deficit/hyperactivity disorder (ADHD): Emotional dysregulation is common in people with ADHD. You might experience rapid mood swings and intense emotions, which can affect your ability to focus and maintain relationships.
3. Bipolar disorder: Bipolar disorder involves significant mood swings between mania and depression. These mood shifts can make it hard to regulate emotions and maintain a stable mood.
4. Post-traumatic stress disorder (PTSD): Those of us with PTSD often struggle with emotional dysregulation as a result of trauma. You may experience intense emotional reactions, flashbacks, and difficulty calming down.
5. Depression and anxiety disorders: Chronic depression and anxiety can lead to persistent feelings of irritability, sadness, and unease. These conditions can exacerbate emotional dysregulation, making it harder to manage emotions effectively.
6 treatments for emotional dysregulation
Managing emotional dysregulation involves a combination of therapeutic approaches, lifestyle changes, and support systems. Finding the right treatment and strategies can help you regulate your emotions and improve how you respond to situations and interact with others.
1. Practice dialectical behavior therapy (DBT)
DBT is specifically designed to help people with emotional dysregulation, especially those with borderline personality disorder. DBT focuses on developing your skills in four key areas.
Mindfulness: Being present in the moment and fully aware of thoughts, feelings, and surroundings
Distress tolerance: Learning how to tolerate and survive crises without making the situation worse
Emotional regulation: Identifying and managing intense emotions
Interpersonal effectiveness: Building healthy relationships and asserting needs while maintaining self-respect
💙 Take time to learn more about mindfulness with Jeff Warren’s Mindfulness for Beginners series.
2. Try cognitive behavioral therapy (CBT)
CBT helps you identify and change negative thought patterns that contribute to emotional dysregulation. CBT does this through three key approaches.
Cognitive restructuring: Challenging and altering distorted thoughts
Behavioral activation: Engaging in activities that improve mood and reduce negative emotions
Exposure therapy: Gradually facing and overcoming fears in a controlled manner
💙 Awaken to improved thoughts, better mood, and an overall sense of wellbeing by practicing Relaxed Open-Hearted Presence.
3. Get prescribed medication
For some of us, medication can be a helpful part of managing emotional dysregulation. Your healthcare provider will be able to offer advice tailored to your specific needs.
Antidepressants: These can help stabilize mood and reduce symptoms of depression and anxiety.
Mood stabilizers: Used to manage mood swings, especially in conditions like bipolar disorder
Antipsychotics: Sometimes prescribed for severe mood disturbances and emotional instability
4. Indulge in mindfulness and meditation
Practicing mindfulness and meditation can enhance emotional awareness and control.
Breathing exercises: Focusing on the breath to calm the mind and body
Guided meditation: Using recorded sessions to learn and practice meditation
Body scan: Paying attention to physical sensations from head to toe to promote relaxation
💙 Treat yourself to this 2-minute guided meditation, Emotions Check-In, to get in touch with how you’re feeling right now.
5. Implement lifestyle changes
Making healthy lifestyle choices can have a significant, positive impact on your ability to manage your emotions.
Sleep: Ensure 7–9 hours of quality sleep per night to support emotional health.
Nutrition: Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
Exercise: Engage in regular physical activity to boost mood and reduce stress.
💙 Find peace and emotional tranquility through movement when you Walk Away Stress during this guided walking meditation.
6. Attend support groups and counseling
Connecting with others who understand and share similar experiences can be beneficial.
Support groups: Join groups where people with emotional dysregulation share experiences and coping strategies.
Individual counseling: Work one-on-one with a therapist to address specific challenges and develop personalized coping strategies.
Family therapy: Involve family members to improve communication and understanding within the family unit.
Emotional dysregulation FAQs
Can emotional dysregulation be cured?
Emotional dysregulation may not be entirely curable, but it can be managed effectively. With the right treatments and strategies, it’s possible to handle your emotions more effectively and improve your quality of life. Dialectical behavior therapy (DBT) and cognitive behavioral therapy (CBT) are particularly effective in helping develop the skills needed to regulate emotions. Medication can also help in some cases. While your underlying tendency toward emotional dysregulation might remain, these treatments can significantly reduce the impact it has on your daily life.
How can I support someone with emotional dysregulation?
Supporting someone with emotional dysregulation involves empathy, patience, and encouragement.
Listen actively: Show that you care by listening without judgment. Let them express their feelings and validate their emotions.
Encourage professional help: Suggest seeking help from a mental health professional, such as a therapist or counselor, who can provide effective treatments and strategies.
Be patient: Understand that managing emotions can be challenging and progress might be slow. Offer your patience and avoid getting frustrated.
Educate yourself: Learn about emotional dysregulation so you can better understand what your loved one is going through and how to support them.
Offer practical help: Assist with daily tasks or offer to accompany them to therapy sessions if they feel comfortable with it.
How do you know if you're emotionally dysregulated?
Common symptoms of emotional dysregulation can help you identify if you are experiencing it. These symptoms are considered natural if they happen infrequently, but if they are regular, intense, or interfere with your daily life then they may be a sign of emotional dysregulation.
Frequent intense emotional reactions: Overwhelmed by emotions like anger, sadness, or anxiety
Rapid mood swings: Experiencing sudden and unpredictable changes in mood
Impulsive behaviors: Acting on impulse without considering the consequences, such as outbursts or risky actions
Difficulty maintaining relationships: Struggling to keep stable and healthy relationships with friends, family, or partners
Chronic irritability and anxiety: Feeling constantly on edge, irritable, or anxious
Are there any self-help techniques for managing emotional dysregulation?
There are several self-help techniques that can help manage emotional dysregulation.
Mindfulness: Practice being present in the moment and observing your thoughts and feelings without judgment. This can help you become more aware of your emotions and reduce reactivity.
Breathing exercises: Use deep breathing techniques to calm your mind and body when you feel overwhelmed.
Journaling: Write down your thoughts and feelings to help process and understand them better.
Physical activity: Engage in regular exercise to reduce stress and improve mood.
Healthy lifestyle: Ensure you get enough sleep, eat a balanced diet, and stay hydrated to support overall emotional health.
Set boundaries: Learn to say no and set limits to protect your emotional wellbeing.
How is emotional dysregulation diagnosed by professionals?
Mental health professionals diagnose emotional dysregulation through a comprehensive assessment. This helps ensure an accurate diagnosis and the development of an effective treatment plan tailored to your needs.
Clinical interviews: A mental health professional will talk with you about your symptoms, emotions, and behaviors. They may ask about your personal history, relationships, and any past trauma.
Questionnaires and self-report measures: You might be asked to fill out standardized questionnaires that assess symptoms of emotional dysregulation and related conditions.
Observation: The mental health professional may observe your behavior and emotional responses during sessions.
Diagnostic criteria: Based on the information gathered, the mental health professional will use criteria from the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) to determine if your symptoms fit the diagnosis of emotional dysregulation or a related condition.
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