There is no thinking without feeling and no feeling without thinking.
-Karen McCown
How’s your level of emotional reactivity these days? For me, emotional reactivity usually increases during times of transitions, when I’m not feeling well and when I haven’t had time for self-care. What about you? Emotional reactivity usually shows up as a short fuse for me, when things that don’t usually bother me cause me to feel triggered and angry, frustrated, hurt, upset, etc. What helps me most during these times is to make sure my most basic self-care needs are take care of first, such as getting enough sleep, healthy eating, staying hydrated, connecting emotionally with others, and getting some exercise.
Read on for more detailed information on: possible causes of emotional reactivity, common symptoms of emotional reactivity, and self-care ideas to help lower emotional reactivity in your own life.
Possible causes of emotional reactivity:
- Unresolved trauma
- Struggling with a medical issue/not feeling well/chronic pain
- Not prioritizing self-care
- Feeling lonely
- Always giving to others
- Unprocessed grief and loss (especially during times of transition)
- Expecting others to take care of you
What else would you add here?
Common symptoms of emotional reactivity
- Getting upset when someone sets boundaries
- Being quick to anger
- Feeling triggered by something someone else said or did
- Frustration towards others
- Feeling high levels of stress and overwhelm
- Shutting down because of the flood of emotions hitting you all at once
What else would you add to this list?
Self-care ideas to help lower emotional reactivity:
- Do some grounding exercises- focus on your five senses or being where your feet are
- Go outside- take in the beauty all around you
- Talk to a therapist- a great place to process your emotions
- Take deep breaths- slowly release it
- Take a break- more rest and relaxation, please!
- Slowly count to ten- forward or backwards
- Focus on meeting your basic needs- get enough sleep, focus on eating healthy for your body, stay hydrated, connect with others emotionally, move your body, etc.
What helps to lower emotional reactivity in your own life?
If you’re struggling with emotional reactivity in your life today, know that you’re not alone. This is a common struggle for many of us. If you could use more help and support right now, please reach out to your doctor or therapist. Know that I’m thinking of you and sending lot of love and compassion your way!
