Emotional Dysregulation

Those showing signs of emotional dysregulation are often unable to manage or control their negative emotions (anxiety, anger, sadness). Although experiencing these feelings are normal, some people find it really difficult to return to feelings of normality after they’ve become upset, angry, or anxious. 

As suggested by Cleveland Clinic, it can be useful to think of emotional regulation as a volume control for how you are feeling. Usually, we are taught to regulate our emotions as children, and then we continue with and improve on these techniques into adulthood. There are times where our ‘volume control’ doesn’t work too well, so our emotions are difficult to handle because they get very loud. 

Think of children throwing ‘temper tantrums’ – they do not know how to effectively manage all the emotions they’re feeling, so this is a normal way for children to react when their feelings are big. Then again, these tantrums generally get better and stop once children start to grow up, because they learn how to handle their emotions. Those who experience emotional dysregulation often do not respond in a socially acceptable manner. 

Emotional Dysregulation, Mood Disorder, and other Mental Health Conditions:

Emotional dysregulation can be presented in some of the following conditions:

• Autism
• ADHD
• Bipolar disorder
• Borderline Personality Disorder (BPD)
• Complex PTSD (CPTSD)
• Disruptive mood dysregulation disorder (DMDD)
• Fetal alcohol syndrome (FAS)
• Post-traumatic Stress Disorder (PTSD).  

Symptoms of emotional dysregulation

• Anxiety & depression
• Self-harming behaviours
• Risky behaviours such as substance abuse, or risky sexual endeavours
• Eating disorders
• Perfectionistic behaviours
• Frequently experiencing mood shifts
• Negative moods are especially difficult to navigate – you have difficulty making yourself feel better
• Impulsivity
• Prone to losing your temper
• Anger and/or irritability
• Easily frustrated by relatively small things
• Feeling very overwhelmed and emotional
• Angry outbursts
• Difficulty dealing with stress

Possible causes of emotional dysregulation

• People with mental health conditions (such as those mentioned above) often struggle with emotional dysregulation.
• Neurodivergents because their brains have developed and work differently than those of neurotypicals.
• People with damage to certain brain areas.
• Parents showing similar signs of emotional dysregulation.
• Neglect during childhood – such as abuse, or deprivation of a child’s basic needs.
• Early childhood trauma – this is a very critical time of one’s life. Abuse during early childhood can have effects well into adulthood.

How can I deal with emotional dysregulation?

• Psychotherapy (talk therapy). Talking with a mental health professional allows you to learn various coping skills and strategies. These can help with the effects of emotional dysregulation. 
• Certain medications can help to better manage one's emotions. Keep in mind that different medications have differing effects on people. Medications that help to better manage emotions. 
• Practicing mindfulness – yoga/meditation can help calm one's emotional state.

Tips for emotional regulation

There are numerous benefits to being able to effectively regulating your emotions. Here are some tips on improving emotional regulation: 

Identify your emotions

Label what you’re feeling. For example, “I feel angry”, instead of “I am angry”. If we recognise and properly label our emotions, they’re less likely to turn up unannounced. 

Stay present

We often react to something we’re feeling instead of thinking about what we’re feeling. Being mindful of what you’re feeling can help you to stay in control of how you react to your emotions. 

Do the opposite  

Try to do the opposite of what you’re feeling. Be brave when you feel fearful, appear confident when you’re experiencing anxiety. This will help you to remember that you control your emotions, and not the other way around.   

Try not to procrastinate

By procrastinating, we avoid an unpleasant feeling. Then again, this leads to us feeling guilty and we become more stressed about the task we have to complete. Try to start on a project, even when you’re not motivated. Take short and frequent breaks in between.   

Make exercise part of your routine

When experiencing extreme emotions, your body may interpret that as high levels of energy. Expelling this energy in a healthy way (going for a run, going to the gym) can help you to feel better.

_Resources: 

_{https://my.clevelandclinic.org/health/symptoms/25065-emotional-dysregulation}

_{https://www.webmd.com/mental-health/what-is-emotional-dysregulation} 

_{https://allintherapyclinic.com/emotion-regulation-and-dysregulation/}

_{https://psychcentral.com/blog/what-is-affect-or-emotion-dysregulation#definition}