Recognizing, Managing and Avoiding Emotional Dysregulation

Dysregulation is a state of being overwhelmed and unable to manage emotions, thoughts, and behaviors. Practical strategies exist for recognizing, managing, and avoiding dysregulation. Self-awareness, self-care, and support in maintaining emotional well-being are important. Six essential practices contribute to managing and preventing dysregulation.

What is Dysregulation?

Dysregulation occurs when the autonomic nervous system, which consists of the sympathetic and parasympathetic nervous systems, becomes imbalanced. This can lead to physical, emotional, and cognitive symptoms, such as nervous tension, mood swings, anxiety, and digestive issues. Dysregulation can be caused by both overstimulation and understimulation, leading to heightened sensitivity to stimuli or feelings of lethargy and disconnection.

Recognizing Dysregulation

It is important to recognize the signs of dysregulation, including feeling overwhelmed, anxious, or stuck. Struggles with dysregulation include difficulties with managing emotions, executive functioning, and meltdowns.

Managing Dysregulation

Strategies to manage dysregulation include:

• Recognition: Acknowledging when you are dysregulated and taking responsibility for your actions.
• Prioritization: Focusing on essential things in life, such as sleep, exercise, nutrition, hydration, and social connections.
• Capacity Recognition: Understanding that your capacity changes daily and being kind to yourself when you can’t do as much.
• Compartmentalization: Separating emotions and dealing with them later.
• Self-Compassion: Treating yourself with kindness, especially on difficult days.

Six Essentials

Incorporating six essential practices can significantly aid in managing and preventing dysregulation:

1. Sleep: Ensure adequate and quality sleep to support overall well-being.
2. Exercise: Engage in regular physical activity to help regulate emotions and stress levels.
3. Nutrition: Maintain a balanced diet to provide the necessary nutrients for optimal brain function.
4. Hydration: Stay hydrated to support cognitive and physical functioning.
5. Connection: Foster social connections and seek emotional support from others.
6. Relaxation: Practice relaxation techniques such as mindfulness, meditation, or deep breathing exercises to calm the nervous system.

Preventative Measures

Several preventative measures to avoid dysregulation include:

• Not trying to build capacity when it’s not accessible.
• Prioritizing self-care and relaxation.
• Regularly checking in with therapists or coaches.
• Journaling to reflect on your emotional state.
• Reaching out to others for emotional support.
• Focusing on your top priorities within the six essentials (e.g., nutrition and exercise).
• Practicing compartmentalizing and managing emotions first.
• Recognizing that “off” days don’t mean a slip.
• Treating yourself with compassion and kindness.
• Understanding that your capacity can change from day to day.

Takeaways

The key takeaways are:

• Dysregulation is a state of being overwhelmed and unable to manage emotions, thoughts, and behaviors.
• Recognition and acknowledgment of dysregulation are crucial steps towards managing it.
• Prioritizing self-care, recognizing your capacity, and practicing self-compassion can help prevent and manage dysregulation.
• Dysregulation can be managed with the right strategies and mindset.
• Incorporating the six essentials of sleep, exercise, nutrition, hydration, connection, and relaxation is fundamental to maintaining emotional and cognitive balance.