Strategies to Overcome Emotional Dysregulation

Everyone experiences emotional dysregulation at some point in their lives, but knowing how to work with it and manage it is always a good thing. You should try establishing a routine that fosters self-care which could include journaling, meditation, and exercise. Exercise is actually one of the best methods for regulating emotions as it releases endorphins that reduce stress hormones like cortisol. It also increases adrenaline levels which are proven to combat depression in many people.

Emotional dysregulation is a common experience for many people.

What is Emotional Dysregulation

Generally speaking, emotional regulation means dealing with your emotions in a healthy way such as using exercise or journaling to cope with stress. Emotional dysregulation is characterized by mood instability that often lead to ineffective coping and consequently high stress levels.

A person with dysregulated moods can’t always control their emotions, but more importantly they don’t know how to be emotionally healthy.

Emotional dysregulation usually co-occurs with other psychological issues. Research has shown that people who suffer from addiction often have difficulty regulating moods along with some personality disorders like borderline personality disorder, bipolar disorder, and anxiety disorders.

This article will help you understand what dysregulated moods are, the strategies to help manage them more effectively, and how can you cope with your emotions in a healthy way.

While everyone experiences emotional dysregulation at some point in their lives, it’s important to know the best possible ways of coping with it so as to mitigate the negative effects.

serious young woman holding pictures with different mood

Tips for Regulating Your Emotions

There are plenty of ways you can work toward regulating your emotions. It all starts with calming your mind and body. When we are stressed, our body releases cortisol, which puts us on edge. To combat this, we need to release endorphins and/or adrenaline, which is proven to lower these levels.

Journaling for Self-Care

Journaling is a good way to cope with emotions and regulate them in a healthy way. It’s helpful because writing about how you’re feeling often makes you feel better, especially if it’s for therapeutic purposes. It also helps to get your thoughts down on paper which can be very cathartic.

Another benefit of journaling is that writing your thoughts and feelings down doesn’t hurt anyone else. When stressed, we may lash out at those around us, but if we write our thoughts and stresses instead, we can calm down enough so that we do not hurt those we love.

Meditation for Self-Care

Practicing meditation is another great way to regulate your emotions. One of the main reasons that it works so well is because when you meditate, your focus is on being mindful of your body in the present moment instead of focusing on what has transpired in the past or worrying about what may happen in the future.

Research has shown that people who suffer from addiction often have difficulty with regulating their moods and this can make them act impulsive. Meditation reduces the risk of addiction relapse because it focuses on staying mindful in the present tense, instead of focusing on something that makes you want to numb out with drugs or alcohol.

young black woman sits on her desk meditating

Exercise for Self-Care

There are many benefits to exercise. It releases endorphins that reduce stress hormones like cortisol while also increasing adrenaline levels which are proven to combat depression in many people. Even if you don’t feel like exercising, make sure you schedule time for it and stick to the routine. Waking up early is a great way to set the mood as it sets the tone for a productive day. This will get your heart-rate up and will also help you have more focus throughout the day. Another way to do this is during lunch-time: if your office has a break room with a treadmill, try walking on it while you eat lunch!

One of the most important things to remember is that you don’t need to do an intense workout every time you go to the gym. A 10 minutes long session is enough time to get your blood pumping and release endorphins that improve your moods.

The most important thing to do is establish a routine that you can practice every day. Though it may be difficult at first to stick with the routine, eventually you’ll find that your moods are much more manageable than before.

A sporty skinny girl in a black workout tight suit is doing push-ups to warming up pectoral muscles, triceps, and shoulders on the blue yoga mat at home. A woman is practicing exercises for the chest.

Deep Breathing for Self-Care

Another thing you can do is to take deep breaths when you’re feeling overwhelmed by stress or anger. Deep breathing helps you focus on the present while also calming your body down to reduce stress and anxiety. Deep breathing is one of the best ways to deal with your emotions in a healthy way, so you should definitely try it!

Some people who suffer from emotional dysregulation and experience a mood shift try to mask their feelings with drugs or alcohol, but in reality they need to find other methods of coping. It’s important you know how to regulate your emotions when something challenging comes up so you don’t do something you might regret later.

You should always remember to take time for yourself and utilize all the stress management strategies in order to keep your emotions under control. You’ve got this!

Learn How to Accept Negative Feelings

One thing you should never do when experiencing a negative emotion is try to suppress it. In fact, trying to suppress negative emotions is shown to do the exact opposite of what you want it to.

When you experience a negative emotion, allow yourself to feel it in its entirety and then slowly breathe your way through the situation until you can find something that will make you feel better. If this means talking with someone or even taking a break from whatever you’re doing, do it.

Always remember that it’s okay to feel negative emotions in moderation, as long as they aren’t affecting your life negatively. If you are experiencing more than you can handle and need support, reach out to a family member or friend – sometimes just knowing that you are not alone is enough to make you feel better.

It’s important to remember that everyone experiences emotional dysregulation at some point in their lives, but knowing how to work with it and manage it is always a good thing. Practicing good self-care activities such as journaling, meditation, exercise, deep breathing for stress management or taking time out of your day for yourself when you need it most can help keep you on an even keel.

With these simple techniques and strategies you’re well on your way to better self-care! If all of this sounds overwhelming and you need help enacting these principles, visit our Resource Page for more professional resources.

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