Emotional dysregulation: causes and coping strategies

Emotional dysregulation is when emotions feel too big, too fast, or too difficult to manage. It can result in feelings of overwhelm, irritability, panic, anger, or shutdown. When you are dysregulated, the thinking part of the brain switches off, making considered decisions very difficult, while the mammalian “survival” part of the brain is working hard.

Causes

This is the body’s alarm system, designed to keep us safe from danger. However, sometimes it can be falsely activated, meaning the brain believes we are unsafe even when we are not. Stress, past experiences, trauma, perfectionism, burnout, lack of sleep, or ongoing pressure can make the nervous system more sensitive, causing us to react strongly to situations that are not actually dangerous.

By practising grounding techniques, you can retrain your brain not to activate the body’s alarm system unnecessarily. Grounding techniques work by signalling to your brain to turn off the alarm system when you are in a state of emotional dysregulation. They bring you back into the here and now, the present moment.

Coping Strategies

The 5 Senses grounding technique is where you pause and notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste. This helps shift attention away from racing thoughts and back into the present moment. It is best to practise this regularly when you are already feeling calm and regulated, so it is easier to use when emotions become intense.

Another useful strategy is Balloon Breathing. The balloon technique involves imagining that you are slowly blowing up a balloon. Take 5 long, slow breaths in and out. With each breath in, imagine the balloon getting a little bigger, and with each breath out, imagine it gently staying inflated. This helps slow your breathing, calm your body, and signal to your nervous system that you are safe.

Lastly, try moving your body. Any kind of movement works. When you are dysregulated, your nervous system releases stress hormones such as adrenaline and cortisol, preparing your body to fight or run away. Movement helps use up these chemicals and tells the brain that the danger has passed, allowing the body to return to a calmer state. Walking, stretching, or shaking out your body can activate the parasympathetic nervous system, which brings us back into a calm and regulated state.