Health Info > Mental Health Published on : May 2, 2025

Emotional dysregulation: Best ways to cope

Written by editorial staff writer at Hola. Medically reviewed by Amira Shah, MA in Counselling Psychology, Registered Psychotherapist.

Emotional dysregulation: Best ways to cope

Summary: Emotional dysregulation can disturb daily life, but coping measures like mindfulness, journaling, exercise, and establishing boundaries can help manage overwhelming emotions. Seeking professional guidance, developing emotional regulation techniques, and fostering a strong support network enhance emotional stability. With regular effort, emotional balance and well-being are achievable.

Emotional dysregulation can feel like a rollercoaster ride—intense, erratic, and sometimes overwhelming. It’s when emotions go from zero to 100 in a split-second, impacting relationships and daily routines. The bright side? You don’t have to remain trapped on that emotional rollercoaster. With the right tools and strategies, you can regain control and navigate life with greater balance and less chaos.

What is emotional dysregulation?

Emotional dysregulation is the inability to control or regulate emotional responses in a balanced way. It can lead to significant mood swings and erratic or prolonged emotional states that can be overwhelming and difficult to cope with. This may result in emotional outbursts, mood fluctuations, or difficulty calming down after emotional triggers. Various factors, including mental health disorders, stress, trauma, or biological influences, can cause it. When you are emotionally out of balance, your nervous system might trigger a fight, flight, freeze, or fawn response, the body’s natural response to a threat. Sometimes, this may happen even when there is no actual threat, leading to unanticipated anxiety, sadness, or trouble managing emotions.

Emotional dysregulation examples

Here are a few examples of emotional dysregulation:

Outbursts of anger
Emotional shutdown
Intense anxiety
Prolonged sadness
Overreacting to criticism
Sudden mood fluctuations
Mania or hypomania
Losing patience easily

Also read: Emotionally unavailable: Meaning & spotting the signs

Signs and symptoms

Symptoms of emotional dysregulation include:

Intense emotions
Frequent mood swings
Difficulty calming down
Anxiety
Depression
Impulsive reactions
Frustration
Irritability
Feeling trapped
Self-harm
Excessive substance use
Relationship conflict
Eating disorders
Extreme perfectionism

These symptoms may disrupt daily life, work, and relationships. Seek support if you notice these symptoms.

Causes

Emotional dysregulation can be caused by several factors, including:

Childhood trauma: Childhood experiences of neglect, mistreatment, abuse, or severe stress can affect one’s ability to regulate emotions later in life.
Stress: Chronic stress or significant life changes, such as loss, relationship struggles, or work-related challenges can trigger emotional dysregulation.
Mental health disorders: Conditions including depression, anxiety, borderline personality disorder, bipolar disorder, and post-traumatic stress disorder (PTSD) can impact one’s ability to manage emotions effectively.
Biological factors: Changes in brain chemistry, genetic predispositions, or hormonal changes may influence mood and emotional responses. Conditions like Attention-Deficit Hyperactivity Disorder (ADHD) or neurological disorders may also contribute.
Cognitive or learning challenges: Difficulty in processing or grasping emotions can lead to challenges in regulating them properly.
Social and environmental factors: Unhealthy family dynamics, lack of support, or toxic relationships may contribute to emotional struggles.
Inadequate coping skills: A lack of healthy coping mechanisms for handling stress, anger, or sadness may cause emotional instability.
Substance abuse: Alcohol or drug consumption can impair emotional regulation, causing impulsive behaviour and mood instability.

Emotional dysregulation may result from various causes, including mental health conditions (such as anxiety and depression) childhood trauma, chronic stress, biological imbalances, and poor coping strategies. Social and environmental factors and substance abuse can also contribute. Understanding these factors helps in forming strategies to regulate emotions more healthily.

Disorders related to emotional dysregulation

Emotional dysregulation refers to the challenges associated with effectively managing emotions, which can result in extreme mood fluctuations and impulsive behaviours. It is a central characteristic of various psychological disorders that impact daily life and interpersonal relationships:

Borderline personality disorder: Intense mood shifts, impulsivity, and fear of abandonment.
Bipolar Disorder: extreme emotional highs (mania) and lows (depression).
ADHD: impulsivity, frustration, and emotional outbursts.
PTSD: heightened emotional responses, including fear and anger.
Major depressive disorder: persistent sadness, emotional numbness.
Generalised anxiety disorder: excessive worrying and difficulties in calming down.
Autism spectrum disorder: challenges in recognising and expressing emotions.
Disruptive mood dysregulation disorder: severe temper outbursts in children and adults. Accurate diagnosis, therapy, and coping strategies can enhance emotional stability and overall well-being.

Also read: How Do You Know If You Are Shutting Down Emotionally?

Impact of emotional dysregulation

Emotional dysregulation influences mental health, interpersonal relationships, and everyday functioning, leading to impulsive actions and heightened stress. It can result in increased anxiety, depression, and poor choices. Effectively managing emotions is vital for overall wellness and stability.

Mental health: Increased risk of anxiety, depression, and self-harm.
Relationships: Frequent conflicts and difficulty maintaining consequences.
Decision-making: Impulsive choices leading to negative consequences.
Work performance: Reduced concentration and productivity.
Physical health: Higher risk of stress-related conditions like blood pressure.
Self-esteem: feelings of guilt, shame, angry outbursts and self-doubt. Individuals may isolate themselves socially and experience a decline in confidence.
Aggression: Unmanaged frustration can lead to angry outbursts
Substance abuse: Using alcohol or drugs to cope with intense emotions.
Social withdrawal: E avoiding social interactions due to emotional overwhelm.
Adaptability: Difficulty handling life changes.

Failure to manage emotional dysregulation adversely impacts various aspects of life, including relationships, careers, and health. Cultivating coping strategies, engaging in therapy, and practising mindfulness can enhance emotional control and overall wellness.

Treatment and management

Emotional dysregulation is manageable through appropriate strategies, including therapy, medication, and lifestyle adjustments. Effective treatment enhances emotional stability, relationships, and overall mental health.

Therapy:

Dialectical behaviour therapy (DBT) and cognitive behavioural therapy (CBT) focus on developing skills for emotional regulation. These therapeutic approaches emphasise mindfulness, distress tolerance, and effective coping strategies.

Medication:

Antidepressants, mood stabilisers, and antipsychotic medications may assist in managing extreme emotions. Medication is often combined with therapy for optimal outcomes.

Mindfulness and relaxation techniques:

Activities such as meditation, deep breathing exercises, and yoga can improve emotional regulation. These practices help decrease stress and boost self-awareness.

Healthy lifestyle choices:

Engaging in regular physical activity, maintaining a balanced diet, and ensuring adequate rest contribute to emotional stability. A consistent routine aids in minimising mood swings.

Emotional awareness:

Recognising emotional triggers and understanding personal emotional responses can enhance regulation. Journaling and self-reflection assist in identifying behavioural patterns.

Social support networks:

Establishing strong connections with family, friends, or support groups fosters emotional stability. Discussing feelings can alleviate stress and bolster coping abilities.

Strategies for impulse control:

Approaches like pausing before reacting and employing grounding techniques can help mitigate impulsive behaviour. Practising delayed responses can enhance self-regulation.

Stress management techniques:

Effective time management, relaxation practices, and setting achievable goals can alleviate emotional distress. Properly managing stress helps prevent emotional dysregulation. Emotional dysregulation can be efficiently managed through therapy, self-care, and social support. Cultivating emotional awareness and effective coping strategies enhances mental health and overall quality of life.

How to respond to someone who is emotionally dysregulated?

Helping someone experiencing emotional dysregulation demands patience, comprehension, and effective dialogue. Responding calmly can aid in calming intense feelings and avert additional distress. Creating a secure environment allows them to regain composure and work through their emotions.

Remain composed: Keep a neutral tone and refrain from reacting emotionally. Your tranquillity can help stabilise their emotional condition.
Acknowledge their emotions: Recognise their feelings without judgment. Saying, "I understand that you're upset, and I’m here for you," can help them feel acknowledged.
Establish boundaries: Provide support while safeguarding your emotional health. Clearly outline acceptable behaviour while avoiding dismissal.
Practice active listening: Offer your full attention and refrain from interrupting. Reflecting their feelings to them can make them feel heard and comforted.
Avoid debating or criticising: Emotional dysregulation can complicate logical discussions. Rather than arguing, focus on providing comfort and stability.
Promote self-regulation methods: Recommend deep breathing, grounding techniques, or taking a break. Assisting them in refocusing can alleviate intense emotions.
Give them space if necessary: At times, stepping away allows them to process their feelings. Let them know you are available when they are ready to engage in conversation.
Provide reassurance: Remind them that their feelings are fleeting and that they are not alone. Simple expressions of support can be grounding during difficult times.
Shift focus: Engage them in a calming activity like taking a walk or listening to music. Distraction can assist in altering their emotional state.

Responding with patience, empathy, and stability can assist someone in managing emotional dysregulation. Fostering a supportive atmosphere encourages emotional regulation and strengthens connections.

Is ADHD an emotional dysregulation?

ADHD is mainly linked to inattention and impulsivity, but emotional dysregulation is a crucial aspect. Individuals with ADHD frequently experience:

Emotional impulsivity (intense, immediate reactions)
Sudden mood changes
Low frustration tolerance
Difficulty calming down

These issues can affect relationships and daily activities, but therapy and coping strategies can enhance emotional control and stability.

When to seek mental health support from a doctor

Seek professional help when:

Emotional distress disrupts daily activities for more than two weeks
Experiencing frequent emotional outbursts or anger management difficulties
Having persistent concentration problems or overwhelming thoughts
Experiencing self-harm urges or suicidal ideation (requires immediate attention)
Emotional distress affects sleep, appetite, or physical health

Early intervention through therapy or mental health plan online can enhance coping mechanisms and overall well-being. Mental health care plays a critical role in long-term stability and emotional resilience.

Conclusion:

Emotional dysregulation doesn't need to control your life. You can better manage your emotions by using tools like:

Mindfulness practices
Regular exercise
Healthy boundaries
Open communication

With time and practice, you'll regain control and handle your feelings with confidence!

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Disclaimer

This content is created for informational purposes only. It is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. For emergencies please immediately contact 000.

Tagged anxiety emotional dysregulation mental health stress telehealth