Emotional dysregulation is the difficulty in controlling, processing or responding to emotions in a way that feels manageable. It’s not just about feeling emotions deeply. It’s about struggling to regulate them, leading to intense, prolonged or unpredictable emotional responses.
Have you ever felt an emotional reaction that seemed far bigger than the situation called for? Maybe frustration turned into rage, disappointment became overwhelming sadness or anxiety spiralled into panic. This experience, where emotions feel intense, unpredictable and difficult to manage, is known as emotional dysregulation.
For some, these moments happen occasionally, triggered by stress or exhaustion. But for many, especially those with mental health challenges or neurodivergent conditions, emotional dysregulation is a frequent and exhausting part of daily life. If this sounds familiar, know that you’re not alone and there are ways to regain a sense of balance.
Emotional dysregulation isn’t a condition on its own, but a symptom of various mental health and neurodivergent conditions. While anyone can struggle with it at times, it’s more common in:
Emotional dysregulation is a core feature, leading to rapid mood shifts, intense fear of abandonment and difficulty managing distress.
Emotional numbness or excessive sensitivity can make it hard to regulate emotions. Small challenges can feel unbearable and reactions may seem disproportionate.
When emotions are heightened due to constant worry or panic, even small stressors can feel overwhelming.
Intense mood swings, from depressive lows to manic highs, can make emotional regulation particularly difficult.
Emotional dysregulation often results from past trauma, making it difficult to feel safe, control emotional reactions or trust one’s own feelings.
Dysregulation in conditions like ADHD (Attention Deficit Hyperactivity Disorder) and Autism can stem from sensory overloads, social challenges or difficulties understanding and managing emotions.
Emotional dysregulation can make everyday life feel unpredictable and exhausting. Small stressor, like a change in plans, a critical comment or a sensory overload, can trigger intense emotional reactions that feel overwhelming and difficult to control. This can lead to outbursts, impulsive decisions or shutting down completely.
In work or school settings, struggling to regulate emotions might mean difficulty handling feedback, managing frustration or staying focused under pressure. In relationships, it can cause misunderstandings, conflict or feelings of isolation when emotions feel too big to express calmly.
Over time, this cycle can lead to shame, anxiety, and burnout, making it even harder to break free from emotional overwhelm. But with the right tools and support, it is possible to build emotional resilience and regain a sense of balance.
If you struggle with emotional regulation, know that change is possible. You don’t have to suppress your emotions—rather, the goal is to recognise, understand, and respond to them in a way that feels more balanced.
Recognising what leads to emotional dysregulation is the first step. Pay attention to situations, people or sensory experiences that feel overwhelming, so you can prepare for challenges before they escalate.
Grounding techniques like deep breathing or sensory tools such as fidget items and weighted blankets help manage overwhelm. Movement, journaling and self-soothing activities like music or a warm shower can also provide comfort and relief.
Reframing unhelpful thoughts can change your emotional response. Replace negative self-talk with kinder, more constructive statements, like reminding yourself that challenges are temporary and your emotions are valid.
If certain situations repeatedly lead to overwhelm, setting boundaries can help. This might mean saying no to social plans, taking breaks in overstimulating environments or stepping away from emotionally charged conversations.
Occupational therapy helps with emotional dysregulation by providing practical strategies to recognise triggers, develop coping mechanisms and build self-regulation skills.
Techniques may include sensory regulation (e.g. weighted blankets or fidget tools), grounding exercises, routine-building and cognitive strategies like reframing negative thoughts.
Occupational therapists also support individuals in creating personalised emotional regulation plans, adapting environments and developing habits that promote stability and well-being.