What is emotional dysregulation? Common signs and how to cope

There are times in life when our emotions get the best of us and we react in ways that we’re not proud of. Feeling overwhelmed by your emotions (both positive and negative) is part of being human. But regularly failing to control your emotions and behaviors may be a sign of emotional dysregulation. 

Emotion dysregulation is an inability to use healthy strategies to manage negative emotions. The good news is that recognizing the signs of emotional dysregulation is the first step in finding an effective treatment plan to help you manage your feelings and achieve your goals. 

What is emotional dysregulation?

Emotional dysregulation is when someone has trouble managing their emotional responses. It can make it difficult to manage impulsive behaviors, cope with stress, or calm yourself down.

People with emotional dysregulation often have emotional reactions that are out of proportion to the situation that triggered them. For example, your best friend cancels dinner plans due to a work emergency. Instead of saying “no problem” and rescheduling, you tell yourself that your friend is ditching you for someone else and spend the night binge eating.

Or you call to make a dentist appointment, and you’re told that your dentist doesn’t have availability for two months. Instead of booking for two months out or opting for a dentist with a shorter wait time, you take your anger out on the receptionist. 

Emotional dysregulation can range from mild to severe, with severe cases impacting people’s careers, friendships and relationships, and ability to achieve their goals. It can even lead to recklessness, including self-harm and suicidal behaviors. 

What are the signs and symptoms of emotional dysregulation?

When someone has strong emotional regulation skills, they’re able to recognize that they’re emotionally charged and consider the consequences of their emotional response. But when someone is dysregulated, they may struggle to take a rational approach to managing their emotions. 

People with emotional dysregulation have trouble regulating the quality and intensity of emotions like fear, anger, and sadness. 

Some of the other leading signs and symptoms of emotional dysregulation include:

• Trouble calming down
• Decreased emotional awareness
• Mood swings
• Impulsive behaviors, like binge eating or unsafe sex
• Trouble focusing attention away from emotions 
• Difficulty with making decisions 
• Feeling “numb” and ignoring responsibilities
• Interpersonal conflict
• Anxiety
• Depression
• Self-harm or suicidal behaviors 
• Unhealthy substance use

What causes emotional dysregulation?

Emotional dysregulation is likely based on a combination of factors, including:

Early childhood experiences

Childhood trauma — like physical abuse, emotional abuse, or neglect — is a leading risk factor for emotional dysregulation. Exposure to trauma during childhood can reduce your ability to understand and regulate emotions. It can also negatively affect your social functioning. 

Mental health history

Although emotional dysregulation isn’t a diagnosable mental health condition, it is a feature of many mental health conditions. These include depression, bipolar disorder, borderline personality disorder (BPD), complex post-traumatic stress disorder (C-PTSD), and disruptive mood dysregulation disorder. It’s also associated with neurodevelopmental conditions like attention-deficit hyperactivity disorder (ADHD) and autism spectrum disorder (ASD).

Brain chemistry

Your brain chemistry may play a role in emotional dysregulation, with research showing a correlation between serotonin levels and aggression in people with BPD. And traumatic brain injuries are thought to alter the way people process and respond to emotions, potentially leading to irritability and aggressive outbursts.

Four effective treatment options for emotional dysregulation

Emotional dysregulation is a mental health symptom, not a diagnosable condition. But it can still have negative consequences when left untreated. 

The most effective treatment options for emotional dysregulation include: 

1. Talk therapy

Talk therapy includes a range of therapeutic approaches to address the mental, emotional, and behavioral issues associated with emotional dysregulation. Working with a therapist helps people identify harmful thoughts and behaviors, process trauma, and increase their emotional awareness. Cognitive behavioral therapy (CBT) and dialectical behavioral therapy (DBT) are both considered effective forms of talk therapy for emotional dysregulation.

2. Medication

There’s no medication approved for emotional dysregulation, but some medications can help manage dysregulation when it’s a symptom of a mental health condition. For example, antidepressants, antipsychotics, and stimulants may be effective for some people, but it’s best to speak with a psychiatrist to understand the right treatment for your mental health needs. 

3. Lifestyle changes

Managing emotional dysregulation often requires a comprehensive approach that considers each person’s lifestyle and circumstances. Making simple shifts to your daily life — like getting enough sleep, committing to regular exercise, and limiting substance use — can improve your ability to cope with emotional challenges. 

4. Self-help strategies

Emotional self-regulation is a learned skill, and there are plenty of strategies to help you develop that skill set. One way is to identify triggers associated with strong emotions and learn to reframe them in a way that changes their emotional impact. Other tips include naming your emotions, practicing mindfulness, and building a supportive network of trusted individuals.

Find care with Rula

If you’re having trouble managing your emotions or have noticed that your emotional reactions are starting to impact your work or relationships, consider meeting with a mental health professional. Emotional dysregulation is often a symptom of an underlying health concern, and you can effectively manage it with the right support.  

At Rula, we make it easier for people to access the care they need to manage their symptoms. Using our extensive provider network, we can help you find therapists and other mental health professionals who are accepting new clients and are in network with your insurance. 

Find care with Rula