Emotional Instability: Symptoms and Coping Strategies

Emotional instability refers to a range of symptoms that can include mood swings, irritability, anxiety, and difficulty managing emotions. Individuals may experience rapid changes in their emotional state, feeling very happy one moment and very sad or angry the next. This condition can affect daily functioning and relationships, and it may be associated

I recently had an argument with three friends from my dormitory.
They said that I never share my feelings with them and that I don't consider their feelings, calling me selfish and self-centered, and that I care too much about my image.
Since then, I've been waking up every morning at six o'clock with stomach pain, but when I go to the bathroom, there's nothing wrong.
I experience daily chest tightness, difficulty breathing, a desire to cry, and headaches.
When I return to the dorm and see them, I feel anxious and extremely uncomfortable, fearing that I might upset them again.
It feels like there's a terrifying ticking time bomb next to me that could explode at any moment, making me want to escape from them.
At night, even though I close my eyes in bed, I still can't fall asleep, often not getting to sleep until around one in the morning.
I have a history of depression due to family issues, and now, after the argument with my friends, I feel unwell and unhappy every day.
Although I try not to care about the situation, my body still feels uncomfortable, and the symptoms of my previous depression have resurfaced.
I’ve started hearing negative comments from others in my mind, such as that I am incapable of doing anything right or that if I just got rid of those friends, I would feel better.
I can’t take it anymore.
I find myself watching horror movies to distract myself or keeping busy with other activities.
Why is it that I feel fine when I get home, but I feel this way when I return to the dorm? What is wrong with me?

A Gao, 20~29 year old female. Ask Date: 2017/02/17

Dr. Zhang Fangrong reply Psychiatry

Dear Sir/Madam,
Based on your described experience, I can clearly sense the discomfort you are feeling in your dormitory.
I suspect this is a stress response stemming from your interactions with your roommate, which may include symptoms such as insomnia, anxiety, headaches, difficulty breathing, and auditory disturbances.
While these may be stress reactions, if they are causing you significant physical and emotional distress, I would recommend that you take steps to address the situation.

Consider discussing how to re-establish a positive interaction with your roommate with trusted family members or friends.
If you are still in school, you might also want to talk to a school counselor.
If your distress becomes overwhelming and leads to uncontrollable emotions, I would advise you to seek an evaluation and treatment plan from a nearby psychiatrist.
As Master Sheng Yen once said, "Face it, accept it, deal with it, let it go." This is a wise statement.
I would also like to share that our clinic has consultation hours from Monday to Friday, both in the morning and afternoon, with appointments available until 11:30 AM and 4:30 PM respectively.
You can reach our consultation office at 06-2795019, ext.
1106 or 1107.
Wishing you mental and physical well-being.
Sincerely,
Dr.
Fang-Rong Chang
Department of Psychiatry

Reply Date: 2017/02/17

More Info

It sounds like you are experiencing a significant amount of emotional distress and instability, particularly in the context of your relationships with your friends. The symptoms you describe—such as anxiety, physical discomfort, difficulty sleeping, and intrusive negative thoughts—can be indicative of several underlying issues, including anxiety disorders, depression, or even stress-related responses. Given your history of depression, it is crucial to take these feelings seriously and seek appropriate support.

Emotional instability can manifest in various ways, including mood swings, irritability, and difficulty managing stress. In your case, the conflict with your friends seems to have triggered a resurgence of previous depressive symptoms, which is not uncommon. When we face interpersonal conflicts, especially with those we live closely with, it can lead to heightened anxiety and feelings of inadequacy. The physical symptoms you are experiencing, such as stomach pain, chest tightness, and headaches, are often psychosomatic responses to emotional stress. This means that your emotional state is manifesting physically, which can be quite distressing.

The thoughts you mentioned, such as hearing negative voices or feeling overwhelmed by the idea of harming others, are concerning and suggest that you may be experiencing a form of emotional dysregulation. This could be a symptom of a more serious mental health condition, such as a mood disorder or anxiety disorder. It is essential to address these thoughts and feelings with a mental health professional who can provide a proper assessment and support.

Here are some coping strategies that may help you manage your emotional instability:
1. Seek Professional Help: It is crucial to talk to a mental health professional, such as a psychologist or psychiatrist. They can help you understand your symptoms better and provide appropriate treatment options, which may include therapy or medication.

2. Practice Mindfulness and Relaxation Techniques: Mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help reduce anxiety and improve emotional regulation. These techniques can help ground you in the present moment and alleviate some of the physical symptoms you are experiencing.

3. Engage in Physical Activity: Regular exercise is known to improve mood and reduce anxiety. Activities like walking, jogging, or yoga can be beneficial for both your physical and mental health.

4. Establish a Routine: Creating a daily routine can provide structure and predictability, which may help reduce anxiety. Try to include time for self-care, relaxation, and activities that you enjoy.

5. Limit Exposure to Stressors: If certain environments or situations trigger your anxiety, try to limit your exposure to them when possible. For instance, if being around your friends is causing distress, consider taking some time for yourself until you feel more stable.

6. Journaling: Writing down your thoughts and feelings can be a therapeutic way to process your emotions. It can help you identify patterns in your thinking and provide an outlet for your feelings.

7. Connect with Supportive Individuals: Reach out to friends or family members who you trust and feel comfortable talking to. Sharing your feelings with someone who understands can provide relief and perspective.

8. Avoid Substance Use: While it may be tempting to use substances like alcohol or drugs to cope, these can exacerbate emotional instability and lead to further complications.

9. Educate Yourself: Understanding more about emotional instability and mental health can empower you and help you feel less isolated in your experiences.

It’s important to remember that you are not alone in this struggle, and seeking help is a sign of strength. Your feelings are valid, and addressing them with the right support can lead to improvement in your emotional well-being. Please consider reaching out to a mental health professional who can guide you through this challenging time.

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