What is Emotional Dysregulation?

Emotional dysregulation refers to difficulty managing and responding to emotional experiences in a way that is appropriate and balanced.

People who struggle with emotional dysregulation may experience intense emotions that feel overwhelming, unpredictable, or out of proportion to the situation they are currently facing.

Common Signs

• Mood swings or frequent emotional outbursts
• Overreacting to minor stressors
• Staying up, or difficulty calming down after being upset
• Impulsivity or acting without thinking when in an emotional state
• Intentionally avoiding situations out of fear of one’s own emotional reactions
• Feeling out of control of one’s emotional state

Why Does This Happen?

Emotional dysregulation can stem from various causes:

• Childhood trauma or neglect
• Attachment issues
• Mental health conditions (e.g., BPD, ADHD, PTSD, anxiety, depression)
• Neurobiological factors (e.g., differences in how the brain processes emotion)
• Chronic stress or burnout

Why It Matters

Unregulated emotions can:

• Put unnecessary strain on close relationships
• Affect work or school performance
• Impact one’s physical health (e.g., sleep, immunity)
• Lead to unhealthy coping behaviors (self-harm, substance use, etc.)

Can It Be Managed?

Yes! Emotional regulation is a skill that can be strengthened.

Helpful approaches include:

• Mindfulness and meditation
• Therapy (especially DBT or CBT)
• Breathing techniques
• Journaling
• Naming emotions instead of reacting to them
• Building emotional awareness and tolerance