You are the sky. Everything else is just the weather.
-Pema Chodron
How’s your emotional regulation right now? If you’re going through a life transition, I bet you’re feeling pretty emotionally dysregulated. And, if you’re basic needs aren’t being met like sleep, hydration, healthy eating for your body, connection with others, movement and exercise, I bet you’re also feeling pretty emotionally dysregulated as well.
On the flip side, if life feels pretty stable and consistent right now, you’re probably feeling emotionally regulated. Also, if you’re basic needs are being met, and your days have a pretty good flow to them (versus being in survival mode), you’re probably feeling emotionally regulated as well.
If this topic of emotional regulation and dysregulation interests you (and I hope it does!), read on for some quick, helpful tips on the causes of emotional dysregulation, symptoms of emotional dysregulation, and self-care for emotional regulation.
Let’s start with some of the possible causes of emotional dysregulation:
- Attachment issues
- Behavior modeled by caregivers
- High conflict households
- Relationships ending
- Past trauma
- Traumatic brain injury
- Relationship conflicts
- School/work failures
- Unprocessed grief
What else would you add to this list?
Symptoms of emotional dysregulation:
- Extreme sadness
- Risky behaviors
- Shame
- Lack of awareness
- Decision making issues
- Numbing
- Rage
- Heightened anxiety
- Self-harm
- Impulsivity
- Intense emotions
- Perfectionism
What other symptoms would you add to this list?
Self-care for emotional regulation:
- Therapy
- Increased awareness
- Journaling
- Mindfulness
- Internal body scan
- Meditation
- Exercise
- Clench and release your muscles
What types of self-care help you stay emotionally regulated?
Being in a state of emotional dysregulation can be hard for all of us. It’s also not often easy to move from emotional dysregulation to emotional regulation. If you’re struggling with this right now, know that you’re not alone. Please reach out to your doctor or a therapist in your area for extra support. Know that I’m thinking of you and sending lots of compassion your way!