Emotional regulation flows naturally from being in the presence of someone we trust.
-Bonnie Badenoch
How’s your emotional regulation these days? Are you feeling more emotionally regulated or dysregulated? If you’re dysregulated, what do you do (or need to do) to reregulate your nervous system? With a recent move, and lots of out of town visitors this summer, I’ve definitely had to work hard to notice when I’m feelings emotionally dysregulated and continue that hard work to reregulate my nervous system. My word of the year for 2025 is STABILITY, and I feel like I’ve been working hard for both internal and external stability this year!
Here’s what’s to come in this blog: symptoms of emotional dysregulation, emotional dysregulation causes, and wrapping up with self-care ideas for emotional regulation. Hope this information is helpful to you, and that you can reregulate your nervous system as soon as possible!
Symptoms of emotional dysregulation may include:
- Extreme sadness
- Risky behaviors
- Shame
- Lack of awareness
- Decision making issues
- Numbing
- Rage
- Heightened anxiety
- Self-harm
- Impulsivity
- Intense emotions
- Perfectionism
What else would you add to this list?
Emotional dysregulation causes may include:
- Attachment issues
- Behavior modeled by caregivers
- High conflict households
- Relationships ending
- Past trauma
- Traumatic brain injury
- Relationship conflicts
- Unprocessed grief
- School/work failures
What else would you add to this list?
Self-care for emotional regulation:
- Go to therapy
- Increase your level of insight and awareness in your body
- Do an internal body scan
- Try meditation
- Journal as a way to process your feelings
- Practice mindfulness and focus on your five senses
- Try progressive muscle relaxation- clench and release your muscles starting at your head and moving towards your toes or vice versa
- Exercise- bonus points if it’s outdoors!
What else help you emotionally regulate your body?
If you’re struggling with emotional dysregulation right now, please know that you’re not alone. Many of us are feeling this way right here and now. If you could use more help and support in your life, please reach out to your doctor or a therapist in your state. Know that I’m thinking of you and sending lots of love and compassion your way!
