What Is Emotional Dysregulation? When Feelings Feel Too Big to Handle
"Emotions are not the enemy—they're messengers. But when they overwhelm us, we stop listening and start reacting."
— Brooke Sprowl
Understanding Emotional Dysregulation in 2025: It’s More Common Than You Think
Have you ever felt hijacked by your emotions—crying uncontrollably, lashing out in anger, or spiraling into anxiety without understanding why? You’re not alone. Emotional dysregulation is one of the most misunderstood yet widespread psychological patterns affecting mental health today.
In 2025, therapists are increasingly addressing emotional dysregulation not as a flaw, but as a symptom of deeper nervous system imbalance. When our brains and bodies don’t feel safe, emotions can swing like a pendulum—too big, too fast, or too long-lasting.
This blog explores what emotional dysregulation really is, why it happens, and how to start regulating your feelings with skill, compassion, and support.
What Is Emotional Dysregulation?
What it is:
Emotional dysregulation is the inability to manage, modulate, or respond to emotional experiences in a healthy and flexible way. It can look like:
Intense mood swings
Difficulty calming down after emotional events
Overreacting to minor stressors
Shutting down or dissociating
What it’s not:
It’s not about being “too sensitive” or “dramatic.” It’s not a personal failure. Dysregulation is a nervous system issue—not a moral one.
Ask yourself: Do I feel like my emotions control me more than I control them?
The Neuroscience of Dysregulation: Why Your Brain Reacts Before You Can Think
Our emotional regulation system is governed by the limbic system, especially the amygdala, which detects threats. When the brain perceives danger—whether real or emotional—it activates the fight, flight, freeze, or fawn response.
In a healthy system, the prefrontal cortex (your rational brain) helps modulate these responses. But when dysregulated, your nervous system stays stuck in survival mode. The result? Explosive emotions, withdrawal, or total overwhelm.
Learn more from: Harvard Health – How emotions affect the brain
Ready to Feel Less Overwhelmed by Your Emotions?
Emotional intensity isn’t a flaw—it’s a call for support. At My LA Therapy, we help you turn emotional chaos into clarity with trauma-informed care.
What Causes Emotional Dysregulation?
Childhood Trauma or Neglect When caregivers are emotionally unavailable, inconsistent, or abusive, children don’t learn how to regulate emotions—they learn to fear or suppress them.
Attachment Insecurity Those with anxious or disorganized attachment styles often experience heightened emotional reactivity due to fear of abandonment or rejection.
Neurodivergence (e.g., ADHD, Autism) Many neurodivergent individuals have heightened emotional sensitivity due to differences in brain wiring and sensory processing.
Explore this more at: ADDitude Magazine – ADHD and emotional regulation
Chronic Stress or Burnout Persistent stress elevates cortisol levels, sensitizing the nervous system and making emotional regulation harder over time.
Mental Health Conditions Conditions like borderline personality disorder (BPD), PTSD, anxiety, or depression are strongly linked to dysregulation.
Your Feelings Aren’t Too Much—They’re Just Misunderstood
You deserve tools and compassion, not shame. Whether you’re struggling with outbursts or emotional numbness, our therapists are here to help you regulate with confidence.
6 Signs You’re Experiencing Emotional Dysregulation
You feel easily overwhelmed by day-to-day stress.
You have trouble calming down once upset.
Your reactions feel “too big” or out of proportion.
You struggle with impulsivity or emotional outbursts.
You often regret things said or done in emotional moments.
You feel emotionally “numb” or shut down after intense feelings.
Ask yourself: What emotions feel hardest for me to manage? What are my go-to responses?
Therapy-Based Strategies to Regulate Your Emotions
1. Name It to Tame It
When you name an emotion (e.g., “I’m feeling anxious”), it activates your prefrontal cortex and helps regulate your response.
Try this: Use the emotion wheel to label what you feel. Then ask: What do I need right now?
2. Practice Nervous System Soothing
Use grounding techniques like:
Deep belly breathing
Cold water splash
5-4-3-2-1 sensory exercise
Gentle movement or stretching
Explore nervous system regulation tools at: Medium– Polyvagal theory techniques
3. Develop a Daily Regulation Ritual
Create a consistent practice to check in with your emotions:
Morning journaling
Evening body scans
10 minutes of mindfulness
Insight: Regulating emotions is like brushing your teeth—it’s hygiene for your nervous system.
4. Work With a Trauma-Informed Therapist
Therapy helps identify patterns, process trauma, and build skills for emotional mastery. Modalities like IFS, DBT, EMDR, and somatic therapy are especially powerful.
Explore types of therapy at: Good Therapy – Emotion-focused modalities
Stay curious, stay compassionate, and know that your journey is uniquely yours.
And in that uniqueness lies your power.
In the meantime, stay true, brave, and kind,
– Brooke
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Brooke Sprowl is an industry-leading expert and author in psychology, spirituality, and self-transformation. Her insights have featured in dozens of media outlets such as Huffington Post, Business Insider, Cosmopolitan Magazine, the Los Angeles Times, Spectrum One News, Mind Body Green, YourTango, and many more. As the founder and CEO of My LA Therapy, she leads a team of 15 dedicated therapists and wellness professionals. Brooke has been a featured speaker at prominent universities and venues such as UCLA School of Public Affairs, USC, Loyola Marymount University, the Mark Taper Auditorium, and Highways Performance Gallery, to name a few. With a Master’s degree in Clinical Social Welfare with a Mental Health Specialization from UCLA, a Bachelor’s degree in Neuroscience from USC, and certifications in peak performance and flow science from the Flow Research Collective, Brooke has helped hundreds of prominent leaders and CEO’s overcome anxiety, relationship difficulties, and trauma and reclaim a sense of purpose, vitality, and spiritual connection. With 15 years of experience in personal development and self-transformation as a therapist and coach, she has pioneered dozens of original concepts and frameworks to guide people in overcoming mental health challenges and awakening spiritually. Brooke is the host of the podcast, Waking Up with Brooke Sprowl. She is passionate about writing, neuroscience, philosophy, integrity, poetry, spirituality, creativity, effective altruism, personal and collective healing, and curating luxury, transformational retreat experiences for high-achievers seeking spiritual connection.
