How to Manage Emotional Dysregulation: Practical Tips and Strategies from an NYC Therapist 

Do you ever feel like your emotions are taking control of your functioning and you don’t know how to manage? Emotional dysregulation can feel overwhelming, scary, and stressful. When navigating the overwhelming nature of the Big Apple, emotional dysregulation can feel like a spiral of emotions that are spinning out of control, but navigating stress and emotional turbulence is a part of life.

Here are practical tips and strategies that can help you understand emotional dysregulation, regulate your emotions, and feel more confident during moments of emotional spirals. 

What is Emotional Dysregulation?

Emotion dysregulation is when you are unable to control the changes in your emotions or manage your emotional state. This includes how you manage emotions in response to external stimuli or situations. Dysregulation includes intense mood swings, reactions, or difficulties returning to an emotional baseline after you become upset. It is important to note that emotional dysregulation shows up differently for every individual. Dialectical behavior therapy (DBT) is a skills-based treatment that can help you navigate emotional dysregulation and better manage your emotions and overall well-being. 

Identifying Triggers

Identifying patterns and tracking situations where you become dysregulated can help you anticipate heightened emotions. Keeping a journal to track your current emotions, changes in your emotions, and make note of situations, thoughts, or interactions that may trigger intense emotions can help you notice when these patterns arise and mindfully cope. 

Practice Mindfulness

Mindfulness techniques help to ground you in the current moment and calm your body and mind. A core principle of DBT mindfulness skills is to live mindfully 24/7, meaning increasing observation and awareness in a given moment. When emotions are high, noticing how your body feels and using breathing techniques are ways to regulate and manage emotions. You can also establish a self-soothing toolkit that includes individual strategies that help to calm you down. This might include listening to your favorite song, engaging in physical activity, spending time outside, or eating your favorite food. The toolkit is made up of things you like to do when emotions are high that help you feel more centered. 

Set Boundaries

Learning how to be comfortable with saying no and prioritizing your own needs can be impactful ways to protect your emotional well-being. This may include an exploration of your own priorities and needs. Saying no sometimes and putting yourself first can minimize stress in your life. With this knowledge, you can work toward setting boundaries effectively.  

Conclusion 

Using these strategies can help you gain control over your emotions and improve your emotional functioning. It is okay to seek help from others when feeling dysregulated and lean on a support network as you navigate heavy emotions. Remember to practice self-compassion and love. Everyone experiences emotional instability with highs and lows. Now, you can use practical techniques to regulate the emotions in your everyday life. 

References

Johnson, M. (2023, May 9). 6 skills to help you be mindful. Psychology Today. https://www.psychologytoday.com/us/blog/the-savvy-psychologist/202305/6-skills-to-help-you-be-mindful

Pederson, T. (2022, November 21). What is emotional dysregulation? PsychCentral. https://psychcentral.com/blog/what-is-affect-or-emotion-dysregulation 

Tanasugarn, A. (2022, August 26). What is emotional dysregulation, anyway? Psychology Today. https://www.psychologytoday.com/us/blog/understanding-ptsd/202208/what-is-emotional-dysregulation-anyway