Understanding Emotional Outbursts and Losing Control of Your Emotions

Understanding Emotional Outbursts and Losing Control of Your Emotions

Experiencing an intense burst of emotion that feels out of control can be disorienting and distressing. These episodes are commonly referred to as emotional outbursts, meltdowns or fits of rage. They typically involve an uncontrolled expression of intense anger, frustration, sadness or panic.

Emotional outbursts can happen to anyone when pent-up feelings boil over. While these explosive episodes can be upsetting and embarrassing, there are ways to prevent them from occurring and skills to manage them when they do happen.

Common Causes of Emotional Outbursts

There are many potential triggers that can cause someone to lose control and have an emotional meltdown. Some common factors include:

• High stress levels
• Overwhelming emotions
• Lack of sleep
• Hunger
• Hormonal changes
• Substance abuse
• Trauma or PTSD
• Certain mental health conditions

When someone is already in a tense emotional state, a seemingly minor event like a critical comment or bad traffic can push them over the edge. The outburst reflects the disconnect between inner turmoil and external triggers.

Characteristics of an Emotional Outburst

These episodes typically involve an intense display of emotion that happens involuntarily, leading to visible distress and a loss of control. Common signs include:

• Crying uncontrollably
• Screaming or yelling
• Hyperventilating
• Throwing or breaking things
• Making verbal threats or insults
• Expressing rage through body language
• Panic attacks

The episode usually only lasts a few minutes, but the person may remain upset or embarrassed for hours or days afterwards. They often regret losing control or feel ashamed about their behavior.

Healthy vs. Toxic Outbursts

Displaying intense emotions is not necessarily unhealthy. Letting go emotionally can be liberating and therapeutic in the right circumstances. However, recurrent destructive outbursts that harm yourself or others cross the line into emotional toxicity. Healthy ways to release feelings include:

• Crying openly when grieving
• Venting frustration by screaming into a pillow
• Going for a vigorous run to blow off stress
• Punching a punching bag at the gym

Toxic emotional outbursts often become abusive towards other people, animals or property. This causes harm to relationships and reputations. Other unhealthy patterns include:

• Self-harming behaviors
• Verbal abuse and threats
• Physical violence
• Severely neglecting responsibilities
• Driving recklessly to take out anger

Seeking help through counseling, anger management and developing coping skills can help prevent unhealthy emotional outbursts.

Impact on Mental Health

Experiencing occasional emotional outbursts does not necessarily mean someone has a mental health concern. We all lose our temper or feel overwhelmed at times. However, frequent and severe episodes of losing emotional control can be linked to certain conditions.

Anxiety Disorders: Anxiety causes chronic agitation and sensory overload. Panic attacks can cause surges of intense fear, heart palpitations, shaking and crying uncontrollably.

PTSD: Post-traumatic stress disorder results in flashbacks, panic attacks and outbursts in response to trauma reminders. Any perceived threat can trigger an explosive reaction.

Depression: Intense sadness and despair can reach a breaking point, culminating in sobbing, wailing, screaming and other outward displays of hopelessness.

Bipolar Disorder: The manic phase of bipolar disorder causes irritability that can lead to fits of rage, impulsive behavior and emotional breakdowns.

Borderline Personality Disorder: Difficulty regulating emotions leads to instability in relationships and self-image. Outbursts often involve frantic efforts to avoid abandonment.

If emotional outbursts are severely impacting quality of life, discussing symptoms with a doctor or mental health professional is recommended. Diagnosis and treatment can help identify triggers and build stability.

When Children Have Emotional Outbursts

Emotional outbursts are common in early childhood, especially during ages 2-5 when children start expressing autonomy but still have limited self-control. Tantrums often happen due to frustration, fatigue, hunger or wanting attention.

As children grow older, teaching them to label and manage feelings reduces outbursts. However, episodes may still occur in response to sensitivity to textures, sounds, criticism or changes in routine.

Childhood meltdowns are developmentally normal, but extremely frequent or violent episodes may indicate an underlying issue. Consulting a child psychologist helps determine if interventions are recommended.

Coping with an Angry Outburst

When you experience an episode of uncontrollable anger or rage, use these tips to de-escalate the outburst without causing further harm:

• Remove yourself from the situation - Leave the stressful scene to calm down
• Breathe deeply - This activates the parasympathetic nervous system
• Count slowly - Counting is distracting and regulates thinking
• Channel energy elsewhere - Go for a brisk walk or do strenuous exercise
• Cry if needed - Releasing emotions brings relief
• Try grounding techniques - Splash cold water on your face or clench your fists
• Practice self-compassion - Don't judge yourself too harshly

Removing yourself from the emotionally-charged situation and finding a private space to breathe and regain composure is one of the most effective ways to stop an angry outburst in its tracks.

What To Do After an Emotional Outburst

Once the intensity of the outburst has passed, engage in self-care and damage control. It's understandable to feel confused, embarrassed or remorseful after an episode of losing control. Productive ways to respond include:

• Process what triggered the episode
• Give yourself time to return to a baseline emotional state
• Apologize to anyone affected by your behavior
• Do something relaxing and comforting to self-soothe
• Identify if lifestyle factors like poor sleep or diet contributed
• Confide in a trusted friend or counselor if needed
• Consider speaking to a doctor if outbursts feel unmanageable

Reflecting on what caused the emotional overload can reveal opportunities for meaningful change. Improving well-being through diet, exercise, therapy or medication may also minimize future outbursts.

Preventing Emotional Meltdowns

While occasional emotional outbursts are normal, frequent episodes can severely impact relationships, health and quality of life. Making sustainable lifestyle changes helps stabilize mood and prevent emotional overload.

Manage Stress

High stress depletes coping resources, making meltdowns more likely. Try these strategies:

• Set realistic goals and limits
• Leave time for relaxation
• Improve work-life balance
• Try relaxing activities like yoga, nature walks, reading
• Vent feelings before they become overwhelming
• Say no to extra obligations

Prioritize Self-Care

Caring for your needs builds resilience and emotional equilibrium. Important self-care habits:

• Get enough sleep
• Eat a nourishing diet
• Exercise regularly
• Stay hydrated
• Take time off and have fun
• Engage in activities that bring joy
• Set healthy boundaries

Develop Coping Skills

Learning to cope with difficult emotions prevents feeling overwhelmed. Helpful skills to practice:

• Mindfulness: Stay present in the moment
• Distress tolerance: Self-soothe through crises
• Emotional regulation: Identify and label feelings
• Interpersonal effectiveness: Communicate needs assertively

Consider working with a therapist to build your emotional toolbox and become more resilient.

Make Lifestyle Changes

Your daily habits and environment can help or hinder emotional stability. Positive lifestyle changes to consider:

• Reduce alcohol and recreational drug use
• Limit caffeine
• Clean up your diet by reducing inflammatory foods
• Take mood-stabilizing supplements like magnesium or omega-3s
• Practice meditation, yoga or Tai Chi
• Spend more time outdoors and with supportive people
• Declutter your home to create a peaceful sanctuary

Even small daily tweaks can add up to better mental well-being and fewer emotional outbursts.

Know Your Triggers

Pinpointing specific situations that tend to precede meltdowns allows you to anticipate and circumvent them. Common triggers include:

• Hunger
• Fatigue
• Sensory overload
• Feeling disrespected
• Running late
• Plans unexpectedly changing

Once you identify your unique triggers, you can proactively take steps to minimize them when possible. This reduces the chances of feeling emotionally overloaded.

Have an Outlet

Bottling up emotions inevitably backfires. Developing a healthy outlet helps release tension before it erupts destructively. Useful ways to vent frustrations include:

• Talk to a trusted friend or counselor
• Write in a journal
• Go for a brisk walk or run
• Listen to music that resonates with your feelings
• Work on an intense creative project
• Take a long shower or bath

Having a go-to coping mechanism makes it less likely youll lose control in an unhealthy manner.

Set Boundaries

While we can't control everything that happens externally, we can control what we accept in relationships. Setting healthy boundaries can radically reduce frustration levels. Strategies include:

• Ask for what you need
• Learn to say no
• Limit time with challenging people
• Reduce exposure to stressful situations when possible
• Communicate your limits and deal-breakers
• Stand up for yourself

Maintaining strong boundaries allows you to feel more empowered and less emotionally volatile.

Seeking Help for Frequent Emotional Outbursts

Occasional episodes of intense emotion are normal, even if the outburst is dramatic or embarrassing in the moment. However, if these uncontrolled expressions happen persistently and disrupt your life, consulting a professional is wise.

A doctor can check for underlying conditions causing mood instability. Prescription medication may help in some cases. Therapy is recommended to identify triggers, build coping skills, improve communication and address any trauma.

Anger management classes provide strategies specifically for controlling volatile tempers. For severe aggression, intensive inpatient programs are available. Support groups let you connect with others experiencing similar challenges.

Investing time and resources into getting emotional outbursts under control is worthwhile. It can improve relationships, professional life and overall wellness. With the right help, healthier and happier ways of coping are within reach.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.