Why Am I So Emotional Lately?
Feeling extra emotional or having frequent mood swings can be confusing and concerning. But there are often understandable reasons behind sudden emotionality or feeling more sensitive than usual. By identifying potential triggers, you can take steps to better manage emotions.
Common Causes of Increased Emotionality
Some common reasons you may feel extra emotional include:
- Stress
- Hormonal fluctuations
- Lack of sleep
- Poor diet
- Low blood sugar
- Substance withdrawal
- Medication changes
- Mental health conditions
Life changes and difficult circumstances can also make it harder to manage emotions. Things like grief, relationship issues, career changes, illness, or trauma can temporarily amplify feelings and sensitivity. Identifying potential sources of emotional distress is the first step in gaining more control.
Stress Overload
High stress levels can make it very difficult to manage emotions. When you are constantly in fight-or-flight mode, feelings become amplified and harder to control. Too much stress can also cause irritability, anxiety, sadness, and frequent mood swings.
Ongoing work pressures, financial strain, relationship conflicts, health issues, or other significant stressors can drain your ability to cope. Finding ways to minimize and manage stress can help stabilize emotions.
Hormone Fluctuations
Shifting hormone levels often influence moods and emotionality. Drops in estrogen can make women more vulnerable to feeling sad, anxious, or irritable, especially premenstrually or after childbirth. Perimenopause and menopause can also cause significant hormone changes affecting mood.
Low testosterone can contribute to irritability and depression in men. And imbalanced thyroid hormone levels are a common cause of increased emotionality.
Working with your doctor to get hormone levels tested and corrected can help stabilize emotions.
Inadequate Sleep
Not getting enough sleep has huge effects on emotional regulation. Even mild sleep deprivation increases reactivity. Ongoing poor sleep leads to a buildup of stress hormones like cortisol, and decreases serotonin, the "feel good" neurotransmitter.
Aim for 7-9 hours of quality sleep per night. Get checked for underlying issues like insomnia or sleep apnea if you regularly struggle to get sufficient rest.
Poor Diet
What you eat has a massive impact on how you feel. Excess sugar, refined carbs, and unhealthy fats can cause blood sugar spikes and crashes that amplify emotionality. Dehydration and nutritional deficiencies can worsen moods.
Eating plenty of lean protein, healthy fats, complex carbs, and fresh fruits/veggies provides steady energy and stabilizes blood sugar. Stay well hydrated with water and unsweetened drinks.
Low Blood Sugar
When blood sugar crashes it can cause shakiness, fatigue, irritability, and mood swings. This is especially true for people with diabetes or hypoglycemia who are vulnerable to large drops.
Eating small frequent meals and snacks with a good mix of protein and complex carbs can help maintain steady blood sugar levels throughout the day.
Substance Withdrawal
Withdrawal from alcohol, caffeine, nicotine, or other substances often causes increased anxiety, depression, and emotional volatility. As the body adjusts to functioning without chemical stimulants or depressants, emotional regulation can be temporarily impacted.
Working with support groups and/or professionals can help manage emotions during withdrawal and recovery periods.
Medication Changes
Starting, stopping, or adjusting dosages of some prescription medications can affect moods and sensitivity. Antidepressants, hormone medications, steroids, blood pressure drugs, and others can potentially influence emotions, especially initially.
Closely monitor how you feel whenever making medication changes. Report concerns to your doctor so dosages can be evaluated and modified if needed.
Mental Health Conditions
Ongoing struggles with anxiety, depression, bipolar disorder, borderline personality disorder, PTSD, and other mental health conditions can make emotions feel out of control. Professional diagnosis and treatment helps manage underlying issues.
Therapy provides coping skills while medication helps balance brain chemistry. Support groups connect you with others also navigating difficult emotions.
Coping Strategies for Increased Emotionality
Along with addressing potential causes, you can manage emotions using helpful coping strategies like:
- Deep breathing and meditation
- Talking to trusted friends
- Positive self-talk and affirmations
- Staying hydrated and eating regularly
- Sufficient sleep and breaks during the day
- Relaxation techniques like yoga, massage, etc.
- Staying active and exercising
- Enjoyable hobbies and activities
- Gratitude and positivity journaling
- Planning enjoyable social activities
Developing your own emotional tool kit provides healthy ways to soothe and calm the nervous system when feelings become overwhelming. Don't be afraid to also seek professional help if needed.
When to Seek Help for Emotional Distress
It's normal to go through temporary periods of increased emotionality. But if it becomes severe or persistent, talk to your doctor or a mental health professional. Get help right away if you have any thoughts of harming yourself or others.
Signs you should seek help include:
- Depression or severe, ongoing anxiety
- Rapid mood swings and intensity of feeling
- Outbursts, heightened irritability and anger
- Feeling emotionally numb and disconnected
- Difficulty functioning at work or socially
- Withdrawing socially from others
- Changes in eating and sleeping habits
- Inability to cope with emotions
- Abusing alcohol or drugs to manage feelings
Don't wait to get help if emotions feel out of control. Relief is available through therapy, medication, support groups, stress reduction, and other treatment options.
When to See Your Doctor
Along with mental health support, talk to your doctor if you are experiencing increased emotionality. Some potential medical causes to evaluate include:
- Hormone imbalances - Estrogen, testosterone, thyroid, etc.
- Blood sugar regulation problems
- Nutritional deficiencies
- Sleep apnea or insomnia
- Side effects of medications
- Traumatic brain injury
- Autoimmune disorders
- Chronic pain or illness
Your doctor can check for underlying medical issues that may be contributing to your emotional state. Blood tests can look for hormone imbalances and vitamin deficiencies. Discuss any medications being taken and possible side effects.
When Emotions Feel Out of Control
Extreme emotionality is a distressing experience. But there are many ways to identify contributing factors and gain back more control over your feelings and moods. Seeking professional guidance can help navigate this challenging time and get to a better place of calm and balance.
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.
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