Emotional Instability: Causes and Solutions

Difficulty in controlling emotions?

Recently, I've been easily irritated over small things and find myself crying more often.
It's a bit difficult for me to control my emotions.
My mom and boyfriend also think I've been acting unusually.
I haven't been under much stress lately.
Could I be experiencing a condition? How can I improve this?

Xuan Xuan, 10~19 year old female. Ask Date: 2016/03/28

Dr. Zhang Gengjia reply Psychiatry

Dear Sir/Madam,
Thank you for your message.
Based on your described experience, it is clear that you are feeling discomfort.
Research shows that 90% of successful individuals are very skilled at stress relief, which helps them maintain emotional control and high work efficiency.
In today's high-pressure society, it is essential to learn how to relax appropriately.
How we manage our emotions and stay calm in the face of stress directly impacts our overall work performance.
According to research by TalentSmart, 90% of successful people excel at stress management to keep their emotions in check and maintain productivity.
Travis Bradberry, an author on emotional management, has compiled nine common strategies used by successful individuals:
1.
Practice gratitude by reflecting on things you appreciate each day.
2.
Stop asking "What if...?" Instead of worrying, take a moment to calm down.
3.
Let go of complaints and maintain a positive mindset.
4.
Remember that work is not everything; put down your phone.
5.
Reduce your coffee intake, as too much can lead to anxiety and unstable emotions.
6.
Ensure you get enough sleep, as it keeps your brain alert upon waking.
7.
Reimagine your environment; if you cannot change it, change your perspective.
8.
Practice deep breathing to effectively clear your mind of distractions.
9.
Utilize your team network to avoid taking on everything yourself.
If you have further questions, you are welcome to join our mindfulness-based stress reduction group.
Our clinic has consultation hours from Monday to Friday, with morning appointments until 11:30 AM and afternoon appointments until 4:30 PM.
You can reach us at 06-2795019 ext 1106 or 1107.
We look forward to your visit and wish you well-being.
Sincerely,
Chang Geng-Jia
March 29, 2016
Chia-Nan Psychiatric Hospital, Department of General Psychiatry

Reply Date: 2016/03/28

More Info

Emotional instability can manifest in various ways, including sudden outbursts of anger, frequent crying, and difficulty in managing emotions. Your description suggests that you may be experiencing heightened emotional sensitivity, which can occur even in the absence of significant external stressors. It’s important to understand that emotional fluctuations can stem from a variety of underlying causes, including biological, psychological, and environmental factors.

One potential cause of emotional instability is hormonal changes. For instance, fluctuations in hormones during menstrual cycles, pregnancy, or menopause can significantly impact mood and emotional regulation. Additionally, neurotransmitter imbalances in the brain, particularly involving serotonin, dopamine, and norepinephrine, can lead to mood disorders such as depression or anxiety, which might explain your emotional responses.

Another factor to consider is the impact of your upbringing and environment. If you have experienced a history of conflict or high expectations within your family, as indicated in some of the previous responses, this can create a pattern of emotional responses that may be difficult to break. The pressure to meet expectations can lead to feelings of inadequacy, which may manifest as irritability or emotional outbursts when faced with minor frustrations.

Additionally, emotional dysregulation can be a symptom of various psychological conditions, including anxiety disorders, depression, or even borderline personality disorder. These conditions can lead to intense emotional experiences and difficulty in managing those emotions effectively. It’s crucial to approach this with an open mind and consider seeking professional help for a comprehensive evaluation.

To improve your emotional regulation, consider implementing several strategies:
1. Mindfulness and Meditation: Practicing mindfulness can help you become more aware of your emotions and the triggers that lead to emotional outbursts. Techniques such as deep breathing, meditation, or yoga can promote relaxation and help you manage stress.

2. Journaling: Writing down your thoughts and feelings can provide an outlet for your emotions and help you identify patterns in your emotional responses. This practice can also serve as a tool for reflection and self-discovery.

3. Physical Activity: Regular exercise has been shown to improve mood and reduce anxiety. Engaging in physical activities can help release endorphins, which are natural mood lifters.

4. Healthy Lifestyle Choices: Ensure you are getting adequate sleep, eating a balanced diet, and reducing caffeine and alcohol intake, as these can exacerbate emotional instability.

5. Therapy: Consider seeking therapy or counseling. A mental health professional can help you explore the underlying causes of your emotional instability and provide you with coping strategies tailored to your needs.

6. Social Support: Talk to your family and friends about how you’re feeling. Having a support system can provide comfort and understanding, which can be invaluable during difficult times.

7. Limit Exposure to Stressors: If certain situations or environments trigger your emotional responses, try to limit your exposure to them when possible. This can help you create a more stable emotional environment.

8. Practice Self-Compassion: Be kind to yourself during this process. Acknowledge that it’s okay to feel overwhelmed and that seeking help is a sign of strength.

If your emotional instability persists or worsens, it is essential to consult with a healthcare professional for a thorough assessment. They can help determine if there is an underlying condition that requires treatment and guide you toward appropriate interventions. Remember, emotional health is just as important as physical health, and taking steps to address your feelings is a vital part of overall well-being.

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